Winter Base - Week 4 - Group 1
Printer-friendly versionWeek 4 – November 14th thru 20th
House Keeping Notes
- Saturday Group Training for the Winter – 7:30 am
- Mark Your Calendars - CRC/Boulder Striders Xmas Party on December 10th
Monday 14th Cross Train Day
Lift Weights/Pilates (Mat or Reformer)/Yoga – 45 to 60 minutes
Tuesday 15th Easy/Light Run 45 minutes
Include 6 x 30 sec light strides/60 sec easy within run
Do Light Strides after 20 minutes of Running
Wednesday 16th Fartlek Workout
Meet @ East Boulder Rec - 6:30 am OR Potts Field - 5:30 pm
PLEASE BRING A HEADLAMP – Evening Group
Warm Up 10-15 min/Stretch/4 x 30 sec strides
5 min @ half marathon effort with 2 min easy
2 x 3 min @ 10 km effort with 90 sec easy
take 2 min active rest after second 3 min
5 min @ half marathon effort with 2 min easy
2 x 3 min @ 10 km effort with 90 sec easy
active rest = walk/slow run recovery
Cool Down 5-10 minutes
Thursday 17th Easy Recovery Run 40 minutes
Plyo’s Class @ CAC-Flatirons – 6:00 pm
Friday 18th Cross Training Day
Lift Weights/Pilates (Mat or Reformer)/Yoga – 45 to 60 minutes
Saturday 19th Tempo/Light Sustained Workout from Tom Watson Park @ 7:30 am
Warm Up 10-15 min/Stretch/4 x 30 sec strides
15 min @ half marathon pace with 4 min active rest
5 min @ 10 km pace with 2 min active rest
10 min @ half marathon pace
active rest = walk/slow run recovery
Cool Down 5-10 minutes
Sunday 20th Easy Long Run – 80 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)
Active Rest – Walk/Slow Run Recovery
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
Official Training starts the Week of November 21st and Weekly Schedules WILL BE password protected. So you will need to make sure your "username" and "password" is up-to-date.
These first 4 weeks are almost in the Bag...and these next 13 weeks of training will get tougher with higher volume and more intensity...but we will also have some down time over the Holidays with lower mileage and less intensity. Please listen to your bodies and adjust your training accordingly...cross train instead of doing recovery runs and back-off on your pace during the harder workouts if you feel the need. If you happen to miss a workout, move forward with the schedule. Colleen and I are available to answer your training questions at practice, there is NO silly question...if you are unsure…please ask.
TIPS for Weight Loss:
1) Don't Swallow your Pride - humiliation can be tough on your waistline...when you're feeling ashamed, you're more likely to overeat, according to research. Food can make you feel better about yourself, helping you overcome threatened social status. If you fail at something, recall a success...you'll feel better and be less inclined to use food as a coping mechanism.
2) Eat Fat to Shed Fat - make a hard diet easier: researchers report that you're more likely to stick to a fasting diet if you eat plenty of fat. In a study participants severely limited their calorie intake every other day...those who ate 45 percent of their calories from fat on fast days were more likely to succeed than those who ate less fat. The Reason? They didn't feel as deprived.
3) No Fooling - don't commit these label-reading errors:
(a) think that "fair trade" is "healthy". People who were told that chocolate came from a fair-trade supplier rated it lower in calories than an equal kind without a fair-trade claim according to research in Social Psychological and Personality Science.
(b) assume that organic food can't make you fat. Research in the International Journal of Consumer Studies found that people think organic products have less fat, calories, and sugar. Organic producers try eliminating chemicals--not calories.
(c) equating "reduced sugar" with "low-calorie". A study from the U.K. showed that people felt deceived when they were told some reduced-sugar foods were actually only 1 to 6 percent lower in calories than the foods standard counterparts. Look at both sugar and calories on labels.
4) E.Z. on the O.J. - it doesn't matter if it's fresh or squeezed or from the carton. Drinking juice at breakfast can stall your fat burner, according to a study in the journal Advances in Nutrition. When people drank OJ at breakfast, their resting fat oxidation--the rate at which their bodies burned fat--fell an average of 20 percent over the next 2 hours. Your body prioritizes carb burning over fat burning, so when sugar from juice hits your bloodstream, your body works on it first...so if you want to drink juice at breakfast, reduce your carb load by forgoing toast or cereal.
Have a Great last week of Base Training!!!
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