Week 4 - November 24th thru 30th
Monday 24th		Easy Run 45 minutes
Tuesday 25th		Rest Day - No Run
		Strength Training - Do one of the following:
		Lift Weights/Pilates Class/Yoga Class/Core Work
Wednesday 26th		Group Workout
		7:00 am OR 9:00 am (East Boulder Park)
		Warm Up 20 minutes/Stretch/4 x 25 sec strides
		Light Drills/Plyometrics
		4 x 75 sec fast with 60 sec easy
		3 x 3 min steady with 90 sec easy
		4 x 60 sec fast with 60 sec easy
		Take 2 min Easy between Sets
		Cool Down 10 minutes
Thursday 27th		HAPPY THANKSGIVING EVERYONE!!!
		Easy Run 45 minutes OR
		Thanksgiving Turkey Trot
Friday 28th		Rest Day - No Run (Burn-Off some Turkey)
		Strength Training - Do one of the following:
		Lift Weights/Pilates Class/Yoga Class/Core Work
Saturday 29th		Easy Longer Run 80 minutes
		Include 5 x 30 sec strides/60 sec easy within run
Sunday 30th		Easy Run 40 minutes
Easy Run - Conversational Pace/Time on Legs
Pick- Ups - Steady/Controlled (not an ALL out effort)
Strides - fast, relaxed pace, at a speed you're in control of
Meeting Place
(i) East Boulder Park - follow Baseline East until 55th. Take a right on
55th and follow road until sharp left turn. Parking Lot is on the right.
Coach's Notes:
Official Training starts December 1st and Schedules WILL BE pass-
word protected, so please make sure you have yourself set-up to gain
access to the Weeks Training as well as Meeting Locations.
These past 4 weeks have flown by and so to will the 13 weeks of
Training. The Weekly Schedule will intensify, so PLEASE listen to your
body and adjust your training accordingly if you feel the necessity to.
I'm available to answer your training questions.
Slow- versus Fast-Twitch Muscle Fibers
Runners usually talk about muscles in terms of quads, glutes, and
hamstrings. Exercise Physiologists talk about muscles in terms of
fast-and slow-twitch. Most of our 600 skeletal muscles are composed
of a mixed ratio of 3 different muscle-fiber types that vary in their
abilities to produce force and energy. Slow-twitch muscle fibers
(type I), have low power, high endurance capabilities. Fast-twitch
muscle fibers, which come in 2 varieties (type IIa and IIb) have low
endurance but exert more force. All these muscle fibers are used
when you run, however, some get a better workout than others,
depending on your pace. All easy running involves the slow-twitch
muscle fibers. As running intensifies, more slow-twitch fibers are
recruited. Once you're running at moderate intensity, fast-twitch type
IIa fibers join in. As you maximize muscle force (sprinting), fast-
twitch type IIb fibers are called upon. Marathoners need to develop
their fast-twitch fibers for peak performance. In the early stages of a
half/full marathon, runners use mainly slow-twitch and a few fast-
twitch (IIa) fibers. As the race progresses and muscle glycogen is
depleted, more fast-twitch IIa fibers are needed to maintain muscle
force. As the slow- and fast-twitch fibers become depleted late in the
race, the IIb fibers need to help out. Most endurance runners feel that
they have lost their fast-twitch IIb fibers. During the Winter Session
we will work on training the fast-twitch fibers to work with the slow-
twitch fibers and help you out in all the phases of your RACE.