Week 1 – October 29th thru November 4th
House Keeping Notes
- Xmas Party scheduled for Saturday December 15th
- Colleen De Reuck X-C Classic on Saturday November 3rd
- Long Run Schedule for CIM Marathon:
Nov 11th – 22 miles
Nov 18th – 15 miles
Nov 25th – 10 miles
Dec 2nd – RACE…CIM
Monday 29th Cross Train Day
Lift Weights/Pilates (Mat or Reformer)/Yoga – 45 to 60 minutes
Tuesday 30th Easy/Light Run 40-45 minutes
Include 5 x 30 sec light strides/60 sec easy within run
do light strides after 20 minutes of running
Sports Conditioning Class @ CAC-Flatirons – 10:45 am
Wednesday 31st Fartlek Workout from East Boulder Rec @ 6:30 am (NO Evening Group)
Warm Up 15 min/Stretch/4 x 30 sec strides
2 x 3 min @ 10 km effort with 90 sec easy
6 min @ half marathon effort
take 2 min active rest
2 x 3 min @ 5-10 km effort with 90 sec easy
6 min @ 10 km effort
active rest = walk/slow run recovery
Cool Down 5-10 minutes
Thursday 1st Cross Train Day
Lift Weights/Pilates (Mat or Reformer)/Yoga – 45 to 60 minutes
Sports Conditioning Class @ CAC-Flatirons – 6:00 pm
Friday 2nd Easy Recovery Run 40-45 minutes
Saturday 3rd Tempo Workout from Tom Watson Park - 7:30 am
Warm Up 10-15 min/Stretch/4 x 30 sec strides
10 min tempo @ marathon pace with 3 min active rest
5 min tempo @ half marathon pace with 2 min active rest
10 min tempo @ marathon pace with 3 min active rest
5 min tempo @ half marathon pace
if you have just started back training…drop the last 5 min
active rest = walk/slow run recovery
Cool Down 5-10 minutes
Colleen’s X-C Race
Warm Up 15-20 min/Stretch/4 x 30 sec strides
RACE
Cool Down 15-20 minutes
Sunday 4th Easy Long Run – 70-75 minutes
CIM Runners – 17 miles
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
Welcome to Winter Training!!!
What’s a runner to do when:
- the days get shorter
- the temperature dips below freezing
- been outside for any length of time becomes downright unpleasant?
It may seem like we only just left summer behind and super sweaty runs….although the fall has been rather pleasant thus far…but this beautiful, crisp weather won’t last forever…and the chilly, snowy days will be here before we know it.
Some people don’t want to brave winter running and prefer to move their workouts indoors. Switching up your fitness routine in the winter can actually be a great option…it can help avoid injury…become a more well-rounded athlete…prevent running burnout. But, the truth is that your running fitness will likely suffer some during this break…and maybe you just love outdoor running too much to give it up for a while. You have determined to keep up your running by joining the winter session and so here are some tips you may need to make it through.
Dress Appropriately
This is a no-brainer…but it can be difficult to figure out the exact amount of clothing when it’s warm out. Your instinct might be to bundle up with several layers…but if you overdress…you’ll be desperate to take off a few of those layers after a mile or two, as your body temperature rises. A good rule of thumb is to dress as if it’s 20 degrees warmer, and wear breathable and sweat-wicking layers. Get a good pair of gloves and ear warmer or hat to wear, but don’t overdo it on the running tops, pullovers, and jackets…and if it’s really cold or windy…use petroleum jelly on the exposed parts of your face to protect it.
Run on Well-Lit Paved Paths
It’s likely that most of the time, you’ll have to run before or after work, so at least part of your run will be in the dark. If you are running in the dark, make sure to wear bright, reflective gear, run on well-lit paths, and if it’s really dark, wear a headlamp. For added safety, try to run where there are other people around, so you’re not all alone on a path in the dark. If it’s been raining or snowing, watch out for ice or unpaved paths. Try to run on paths that are well-maintained and free of snow and ice. If necessary, there are various devices for your shoes, ranging from attachable spikes and grips to built-in stability aids, all aimed at giving you traction so you can stay safe on slick surfaces.
Shift Your Goals
Unless you are training for a spring race or have another specific goal…winter is not the best time to push your fitness to the next level. Instead, it’s best to focus on maintaining your fitness and staying healthy. If you keep up a strong running base throughout the winter, you’ll be in great shape to kick it into high gear when springtime rolls around.
Stay Motivated
It can be tough to get out the door to run when all you want to do is snuggle up under a blanket with a mug of hot chocolate. If you want to maintain a consistent running schedule, you’ll need to find some serious motivation. Download some upbeat playlists or a few new podcasts to listen to when you run. Looking forward to an interesting podcast episode that you only have time to listen to during a run can be a motivator. “Food bribing” may not be the best idea for everyone…but perhaps the thought of a steaming mug of coffee and bowl of oatmeal after a run is enough to get you out the door. On the weekends…you can even treat yourself to brunch after your run. And when all else fails…make a run date with a friend. When there are other people counting on you…you’ll be much less likely to flake out.
Navigate the Cold
Try to plan out your run so you’re running into the wind at the beginning and out of the wind on the return. This way you won’t lose too much heat on the second half of your run. It’s also important to be mindful of the fact that running in the cold can be dangerous if you don’t take the necessary precautions. Make sure to keep your hands and feet warm, and minimize the amount of skin exposed. After your run, don’t hang around in your sweaty clothes, especially outside…as your body temperature can cool down very quickly, causing chills. Get home and take a hot shower after your run, especially if your extremities have gotten particularly cold.
Know When to Stay Indoors
Sometimes the risk of cold exposure and frostbite is too high, and it’s smarter to stay indoors, especially when temperatures dip below 0 degrees. When it’s too cold or your running path is too icy, run indoors on a treadmill or track, or even checking out a fitness class at your gym. We will always post a note on the front page of the Website if training is cancelled…so make sure you check before driving to training when the temps seem extreme.
Here’s to Winter Running and Having Fun!!!