Week 2 - February 23rd thru March 1st
Monday 23rd No Run - Cross Training Day
Lift Weights/Pilates (Mat or Reformer)/Yoga – 45 to 60 minutes
Tuesday 24th Easy/Light Run 40 minutes
Include 6 x 30 sec light strides/60 sec easy within run
Wednesday 25th Fartlek Workout
Meet @ East Boulder Rec - 6:30 am
OR
Meet @ Potts Field - 5:30 pm
Warm Up 10-15 min/Stretch/4 x 30 sec strides
Start 4 x 75 sec steady/hard with 60 sec easy
Then 4 x 2 min 30 sec steady with 90 sec easy
End 4 x 75 sec steady/hard with 60 sec easy
Take 2 min Easy between Each Set
Cool Down 5-10 minutes
Thursday 26th Easy Recovery Run 40 minutes
Plyo’s Class @ CAC-Flatirons – 6:00 pm
Friday 27th No Run - Day Off
Lift Weights/Pilates/Yoga/Core Strength Work – 45 to 60 minutes
Saturday 28th Tempo Workout from Tom Watson Park – 7:30 am
Warm Up 15-20 min/Stretch/4 x 25 sec strides
Start 10 min @ half marathon effort with 3 min easy
End 2 x 5 min @ half marathon effort with 2 min easy
Cool Down 5-10 minutes
Sunday 1st Easy Long Run 60-65 minutes
Relaxed Effort-Pace/Hydrate on the Run
Easy 5 min Walk Cool Down
Easy/Light/Recovery - Conversational Pace/Time on Legs/Relaxed Effort
Long - 60 to 90 sec slower than goal pace for marathon
Fartlek - Playing with Fast/Slow Speed
Tempo - Run between 70-75% Effort of Max
Meeting Places
East Boulder Rec - follow Baseline east to 55th St. Take a right on 55th and follow the road until the sharp left turn and go past the first parking lot and tennis courts towards the Rec Center. Park on the West Side of the Rec Center Parking Lot.
Potts Field – CU Outdoor Track between Foothills Parkway and 30th off of Colorado Avenue
Tom Watson Park - follow the Diagonal Highway to 63rd Street. Go north on 63rd for about a half mile and look for the sign saying Tom Watson Park on your right. Parking Lot is opposite Coot Lake on east side of 63rd Street. DO NOT park @ Coot Lake.
Coach's Notes
Runners Cross-Train to prevent injuries, so it's ironic, to get injured while cross-training. Pilates and Alternative forms of exercise can improve your fitness, prevent and re-habilitate injuries, promote recovery, and revive a stale routine, just approach them as a Runner.
Runners have their obvious strengths: power, endurance, tenacity, however, within those strengths lays the potential for weakness: quads that overpower the hamstrings, neglected upper bodies, and poor flexibility - qualities that could lead to problems. Understanding the 3 most common problems runners experience will help you cross-train safely and benefit you.
Weak Hamstrings - quads are larger and have more muscle than hamstrings, so generate more power. Running increases this imbalance because it's such a quad-dominated activity. You cannot expect to get your hamstrings to 100 percent of the strength of your quads, so work to do 50 percent of what the quads do.
Weak Upper Body - a strong upper body helps process oxygen more efficiently, which allows you to run faster with less effort. Adding upper-body work to your routine will also help maintain form in the later stages of a race when it deteriorates. Runners new to strength training tend to get injured either from lifting too much or lifting with incorrect posture. Lift at 50-75 percent of your max weight and try doing your exercises in front of a mirror to keep proper form.
Tight Legs - yoga and pilates build core strength, mental focus, balance, and flexibility. However, in an attempt to loosen ones hamstrings, calves, and hips, one may push too far and end up with a strained muscle or joint. Start with a Beginners Class and build from that.
You have the Option to Cross Train on Mon/Fri and I would encourage you to get into a regular routine of lifting and doing core-work. Cross Training BENEFITS your Running!!!
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