Week 3 - November 15th thru 21st
Monday 15th Easy/Light Run 35-40 minutes
Include 5 x 30 sec light strides/60 sec easy within run
Tuesday 16th No Run - Cross Training Day
Do ONE of the Following after Warm Up:
Warm Up 10 minutes on the Stationary Bike - THEN
Lift Weights/Pilates (Mat or Reformer)/Yoga
Cool Down 10 minutes on the Stationary Bike
Wednesday 17th Tempo/Fartlek Workout
Meet @ Tom Watson Park - 7:00 am OR 9:00 am
OR Meet @ East Boulder Park - 5:30 pm
Warm Up 20 min/Stretch/4 x 25 sec strides
Start with 4 x 90 sec @ 10 km Effort with 60 sec easy
Then 2 x 5 minutes with 2 min easy @ Half Marathon Effort
End with 4 x 60 sec @ 5 km Effort with 60 sec easy
Take 2 min Easy between Sets
Cool Down 10 minutes
Thursday 18th Easy Recovery Run 40 minutes
Friday 19th No Run - Cross Training Day
Do ONE of the Following after Warm Up:
Warm Up 10 minutes on the Stationary Bike - THEN
Lift Weights/Pilates (Mat or Reformer)/Yoga
Cool Down 10 minutes on the Stationary Bike
Saturday 20th Easy Longer Run 70-80 minutes
Relaxed Effort-Pace/Hydrate
Sunday 21st No Run - Day Off OR
Easy/Light Run 30 minutes
Easy/Light/Recovery Run - Conversational Pace/Time on Legs/Relaxed Effort
Fartlek/Tempo/Sustained - Run between 65-90% effort of Max
Meeting Places
Tom Watson Park - follow the Diagonal Hwy to 63rd St. 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 St. DO NOT park @ Coot Lake.
East Boulder Park - follow Baseline east to 55th Street. Take a right on 55th and follow the road until the sharp left turn and go for another 100 yards. Turn right into the parking lot.
Coach's Notes
THERE WILL BE NO TRAINING ON WEDNESDAY NOVEMBER 24TH @ 5:30 PM BECAUSE OF THANKSGIVING. THE 7:00 AM AND 9:00 AM GROUPS WILL MEET, SO EVERYONE IS WELCOME TO ATTEND THEN – THANKS FOR YOUR UNDERSTADING.
I read an article about “night running” and whether it’s a good or bad idea. For years runners have been warned to forgo working out too close to bedtime because exercise interferes with ones sleep. The American Academy of Sleep Medicines advises avoiding strenuous exercise for as long as 6 hours before hitting the sack. The idea they say is to prevent the body from producing endorphins and other stimulants that can disturb sleep or lead to waking in the middle of the night.
Recent research done at the University of South Carolina suggests that this is a misleading generalization. In two studies conducted at the University, subjects exercised at a moderately high intensity for 1 – 3 hours and had no trouble nodding off a mere half hour later, proving evening exercise does not disrupt sleep in all people and actually could improve sleep quality following exercise.
Now having just told you that night running is okay, if you do have to choose between staying up late to run and setting the alarm for a pre-dawn rise, some experts say you should hit the hay. At the end of a long day, you’re likely to be less coordinated and more prone to falling. Besides, running can enhance mood and productivity, so a morning run could help you function better during the day. The problem is, few runners have the luxury of running whenever they want, so night running becomes a necessity if they want to get out and train during the winter months.
Here’s some Basic Advise from the Experts on Running in the Dark:
(i) it takes time to get accustomed to running in the dark, so keep initial outings short
(ii) wear reflective apparel, leave the i-pod at home and carry your cell phone
(iii) a group makes you visible to approaching pedestrians and cyclists
(iv) when using your headlamp, focusing on the circle of light can cause tunnel vision and feelings of nausea, so try taking your eyes off the light for brief periods
On the bright side of winter night running, with the Daylight Savings shortened, we have 4 weeks less of dealing with the bike paths and concrete workouts.