Week 2 – February 10th thru 16th
House Keeping Notes
1. Weekly Base Schedules are NOT Password protected
2. WINTER/SPRING Saturday Meeting time @ 7:30 am
3. Boston Long Run Schedule:
Feb 16th – 15 miles
23rd – 20 miles
Mar 1st – 16 miles
8th – 22 miles
15th – 15 miles
22nd – 17 miles
29th – 21 miles
Apr 5th – 15 miles
12th – 10 miles
20th – Boston Marathon
Monday 10th Cross Train Day
Lift Weights/Pilates (Mat or Reformer)/Yoga – 45 to 60 minutes
Tuesday 11th Easy/Light Run 40 minutes
Include 5 x 30 sec light strides/60 sec easy within run
do light strides after 20 minutes of running
Sports Conditioning Class @ CAC-Flatirons – 10:45 am
Wednesday 12th Fartlek Workout
East Boulder Rec @ 6:30 am OR Potts Field @ 5:30 pm
Warm Up 15 min/Stretch/4 x 30 sec strides (45 sec easy)
2 x 3 min @ 10 km effort with 90 sec easy
4 x 60 sec @ 5 km effort with 60 sec easy
take 2 min active rest after fourth 60 sec
2 x 3 min @ 10 km effort with 90 sec easy
4 x 60 sec @ 5 km effort with 60 sec easy
marathoners – end 5 min @ half marathon effort
active rest = walk/slow run recovery
Cool Down 5-10 minutes
Thursday 13th Cross Train Day
Lift Weights/Pilates (Mat or Reformer)/Yoga – 45 to 60 minutes
Sports Conditioning Class @ CAC-Flatirons – 6:00 pm
Friday 14th Easy Shake-Out Run 40 minutes
Saturday 15th Bonzies Workout from Tom Watson Park @ 7:30 am
Warm Up 15 min/Stretch/4 x 30 sec strides (45 sec easy)
10 min @ marathon pace with 3 min active rest
5 x 45 sec short hills with easy down recovery
3 x 3 min @ half marathon pace with 90 sec active rest
marathoners end 10 min @ marathon pace
active rest = walk/slow run recovery
Cool Down 5-10 minutes
Sunday 16th Boston Crew – 15 miles
Easy Long Run – 65 minutes
Relaxed Pace/Hydrate on the Run
Easy 5 min Walk Cool Down
Easy/Light/Recovery Run - Conversational Pace/Relaxed Effort
Long Run – 60-90 sec Slower than your Marathon Goal Pace
Tempo/Sustained - Run between 70-80% Effort of Max
Fartlek – Playing with Fast/Slow Speed
Hills - Work on Good Form (drive with arms/relax the shoulders/get up on toes/quick
turnover/mid-foot strike on the downs/look 5-10 feet in front of yourself)
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 close to the tennis courts.
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
ASTYM and GRASTON – the “scraping” technique for healing tendon injuries
Heel, calf, shin, knee, and hip or shoulder pain: these are many of the injuries we recognize as a barrier to our training and performance. Many times these injuries come and go like our last interval workout. Other times these injuries feel much like your last long run…like it will never end. During those seemingly never-ending periods of soreness and discomfort, we try everything to reduce and eliminate the symptoms…stretching, icing, resting and sometimes ingesting more anti-inflammatories than a race horse should take. Then, just when you think you are beyond the pain, you return to running and come to the realization that you are no healthier than you were before you took time off from training.
When this happens, it means the annoying little tendinitis or acute inflammation of the tendon, has converted to tendinosis or chronic inflammation of the tissue. This means your body's natural process of healing was insufficient. Your body's healing process takes place within about two weeks, and any extra rest after that may not make any difference. A chronically injured tissue, when looked at under a microscope, is disorganized and looks like cooked spaghetti in a bowl. Healthy tissue looks like dried spaghetti in a box...it lines up in nice, organized parallel lines. This injured tissue or "scar" tissue is by nature contractile: it contracts down upon itself over time, meaning the injured muscle tends to get shorter and more restricted. The layers of skin, fascia and muscle adhere to one another, and develop a grainy, gritty texture that you feel. These adhesions have poor blood flow, restricted movement and can be precursors to injury. Much like endurance sports science and training, treatment techniques have progressed and evolved over time. These progressions can be seen in the past few decades with the invention of soft tissue remodeling techniques called ASTYM and GRASTON.
ASTYM is a way to encourage healing in degenerative soft tissue by stimulating the same healing process in your body that was previously unsuccessful, and gives it another chance at a heightened level. This happens by creating controlled micro trauma and the release of a growth factor that stimulates new blood flow and nutrient delivery to the area. The patient can feel the adhesions being mobilized underneath the skin, often accompanied by a crunching sound.
GRASTON technique, which also facilitates blood flow and nutrient delivery, involves using tools to locate and reduce collagen cross-links and splays in connective tissue while realigning fibers.
Both methods are performed in conjunction with prescribed stretches and exercises to further promote healing and recovery while accelerating the ability to train or race without pain. Specifically designed exercises aid the soft tissue treatment by realigning the tissue and strengthening it to allow for higher force production during activity. When combined with a physical therapy program, runners are often able to return to physical activity after their first ASTYM or GRASTON treatment. Research continues to be conducted on the efficacy of these treatments, and results demonstrate significant reduction in symptoms and time required for healing. More research needs to be done on the long-term benefits of these techniques, but considerable anecdotal evidence demonstrates a considerable drop in time spent off of activity while undergoing treatment.
It's painful...but can be very effective.