Printer-friendly version

Week 1 - November 6th thru 12th

House Keeping Notes

1. Saturday Group Training @ 7:30 am thru the Winter
2. Thanksgiving Turkey Trot in Longmont on November 11th…NO Group Training
3. Xmas Party on Saturday December 16th…Mark your Calendars

Monday 6th              NYCM Group – No Runs until the Weekend…Enjoy some Downtime

                               Cross Train Day

                               Lift Weights/Pilates (Mat or Reformer)/Yoga – 45 to 60 minutes

Tuesday 7th             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

Wednesday 8th         Fartlek Workout

                               East Boulder Rec – 6:30 am OR Potts Field - 5:30 pm

                               Warm Up 15 min/Stretch/4 x 30 sec strides

                               2 x (1/2/3/2/1 min ladder)…run as follows:

                               run 1 & 2 min @ 5 km effort with 60 sec easy

                               run 3 min @ 10 km effort with 90 sec easy

                               take 2 min active rest after each set

                               active rest = walk/slow run recovery

                               Cool Down 5-10 minutes

Thursday 9th            Cross Training Day

                               Lift Weights/Pilates (Mat or Reformer)/Yoga – 45 to 60 minutes

                               Plyo’s Class @ CAC-Flatirons – 6:00 pm

Friday 10th               am. Easy Recovery Run 40 minutes

                               4 x 45 sec light strides with 75 sec easy within run

Saturday 11th           NO Group Training

                               Longmont Turkey Trot 10 km OR 2 mile

                               Warm Up 10-15 min/Stretch/4 x 30 sec strides

                               RACE

                               Cool Down 5-10 minutes

                               Tempo Workout – those that do not race the Turkey Trot

                               Warm Up 10-15 min/Stretch/4 x 30 sec strides

                               4 miles @ half marathon pace

                               Cool Down 5-10 minutes

                               NYCM Group - Easy Shake-Out Run 45 minutes

Sunday 12th             Easy Shake-Out 45 minutes

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

Coach's Notes

Welcome to Winter Training!!! We started this session early based on feedback that folks wanted to jump back in training…so Base may be a little more intense than the past but we will keep the volume down and the workouts on the lighter side.

There will always be group training unless the weather is way too adverse for outdoor running…a notice will be posted on the front page of the Website the evening before or in the case of Wednesday evening training…during the course of that day. If you think the weather is iffy…check the Website to see if training has been cancelled.

Here’s to a GREAT Session and THANK YOU for been a part of Boulder Striders.