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Week 2 – June 7th thru 13th

House Keeping Notes

1. Weekly Base Schedules are NOT password protected…posted on the Websites front page 

2.  SUMMER Saturday Meetings time is 7:00 am

3. Weekly Strength with Colleen @ 4:30 pm on Monday’s and Thursday’s via Zoom Virtual

    personal meeting id #: 463-600-3626…password: 103802

    cost = $45/month payable thru Venmo @ the beginning of each month…@Darren-DeReuck

4. Core/Strength with Darren on Zoom @ 11:00 am on Tuesday   

    Core/Abs with Darren on Zoom @ 11:00 am on Thursday

    30 min class - $5 and payable thru Venmo (@Darren-DeReuck)

    meeting #: 463-600-3626…password: 103802

Monday 7th             Cross Train Day

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

Tuesday 8th             Easy/Light Run 35 minutes  

                              Include 5 x 30 sec light strides/60 sec easy within run

                              do light strides after 20 minutes of running

                              work on quicker cadence/faster turnover during the light strides

Wednesday 9th        Combo Fartlek Workout from East Boulder Rec @ 6:30 am OR 5:30 pm

                              Warm Up 15 min/Stretch/4 x 30 sec strides (45 sec easy)

                              4 x (75 sec/2:30 min/75 sec combo)...done as follows:

                              run 75 sec @ 5-10 km effort with 60 sec easy

                              run 2:30 min @ 10 km-half marathon effort with 90 sec easy

                              take 2 min active rest after each combo set

                              active rest = walk/slow run recovery

                              Cool Down 5-10 minutes

Thursday 10th          Cross Train Day

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

Friday 11th              Easy Shake-Out Run 35 minutes

Saturday 12th          Undulating Tempo Workout – Tom Watson Park @ 7:00 am

                              Warm Up 15 min/Stretch/4 x 30 sec strides (45 sec easy)

                              9 min @ marathon pace with 3 min active rest

                              4 min @ half marathon pace with 2 min active rest

                              7 min @ marathon pace with 2 min active rest

                              4 min @ half marathon pace with 2 min active rest

                              2 x 3 min @ 10 km pace with 90 sec active rest

                              active rest = walk/slow run recovery

                              Cool Down 5-10 minutes

Sunday 13th            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.

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

Week 2 of our Summer Base and PLEASE REMEMBER to those starting a fresh or needing to comeback a tad slower…RESPECT your bodies and be SMART by either running 4 times in the week or reducing the time on legs on the run days. As the weather warms you also need to make sure you are hydrating during the day and if necessary bringing some hydration fluids with you during the group workouts.

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.