Fall/Winter Base Week 2 - October 27th thru November 2nd
House Keeping Notes
1. Weekly Schedules ARE NOT Password Protected
2. FALL/WINTER Saturday Meeting time @ 7:30 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 = $50/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 on Tue & Thu class - $5 and payable thru Venmo (@Darren-DeReuck)
meeting #: 463-600-3626…password: 103802
5. Discount Code for Zealios Products (25%): ZupBOULDERSTRIDERS
Website: www.teamzealios.com [1]
6. Holiday Party Tentative Date – Saturday December 6th @ the Alschuler’s
Monday 27th Cross Train Day
Lift Weights/Pilates (Mat or Reformer)/Yoga – 45 to 60 minutes
Tuesday 28th Easy/Light Run 45 minutes
Include 6 x 30 sec light strides…45 sec walk/run
do light strides after 20 minutes of running
Wednesday 29th Fartlek Workout
EBR @ 6:30 am OR Pearl East Business Park @ 5:30 pm
Warm Up 15 min/Stretch/4 x 30 sec strides (45 sec walk/run)
5 min @ half marathon effort…2 min walk/run
4 x 2:15 min @ 10 km effort...60 sec walk/run
take 2 min active rest after fourth 2:15 min
5 min @ half marathon effort…2 min walk/run
4 x 90 sec @ 10 km effort...60 sec walk/run
active rest = walk/slow run recovery
Cool Down 5-10 minutes
Thursday 30th Cross Train Day
Lift Weights/Pilates (Mat or Reformer)/Yoga – 45 to 60 minutes
Friday 31st Shake-Out Run 45 minutes
Include 5 x 45 sec light strides…60 sec walk/run
Sat 1st Tempo/Short Hills Workout from Niwot Shopping Center @ 7:30 am
Warm Up 15 min/Stretch/4 x 30 sec strides (45 sec walk/run)
6 min @ marathon pace...2 min active rest
2 x 60 sec steady uphill…turn…60 sec steady downhill
take 60 sec walk/run after each 2 min set
6 min @ half marathon pace...2 min active rest
2 x 60 sec steady uphill…turn…60 sec steady downhill
take 60 sec walk/run after each 2 min set
6 min @ half marathon pace...2 min active rest
2 x 60 sec steady uphill…turn…60 sec steady downhill
take 60 sec walk/run after each 2 min set
active rest = walk/slow run recovery
Cool Down 5-10 minutes
Plyo’s//Drills @ 9:30 am – Niwot Track
Sunday 2nd Easy Long Run – 80 minutes
Time on Legs/Relaxed Pace/Hydrate on the Run
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 1st parking lot and tennis courts towards the Rec Center. Park on the West Side of the Rec Center Lot close to the tennis courts
Pearl East Business Park – take the Pearl Street off ramp from Foothills Parkway and head east on Pearl Parkway. Take a right turn onto Pearl East Circle and then your first left and look to park close to the bike path
Niwot Shopping Center - follow the Diagonal Highway to Niwot and take a right on Niwot Road. At the 3-way stop, take a right on 79th Street and the second left into the Shopping Center Parking Lot. Meet there for warm up to Niwot Loop Trail
Coach's Notes
Base Week 2 of our FALL/WINTER Training…schedules are NOT PASSWORD PROTECTED (located on the front page of the Website)…Fartlek on Wednesday and Tempo/Short Hill on Saturday.
Have a FUN Week Everyone!!!
Visualization for Speed and Performance:
Understanding and mastering mental fitness can be the key to unlocking your hard-earned physical fitness. Leaving mental fitness by the wayside can limit your ability to access all the physicality that has been developed. There are four cornerstones that can be covered before a race - training, nutrition, pacing and fueling, if these aren’t enough before race-day, then it’s time to look at mental fitness. Strong mental fitness can yield full physical performance potential, while poor mental fitness will leave you wandering “what if”. You devote so many hours and so much effort to maximizing physicality—don’t neglect the mental side of things.
Race-day performance is little more than the fitness that has been built over the course of your career, minus the mental roadblocks that prevent you from accessing it. Strong mental fitness does not make the impossible possible; it does not add to a performance on race day. But lack of mental fitness will prevent a solid performance come race day. If we envision fitness as a pie, the goal is to use the entire pie come race day. Unfortunately, when mental fitness is a weakness, it’s like taking slices out of the pie. The number and size of the slices depend on how deep the mental fitness limiters are and how effectively we can ward them off.
Visualization and imagery are important methods of removing mental fitness roadblocks. These are not the only tools we can use, but they are very effective and user friendly. An athlete can practice them day in and day out, both during and outside of training sessions. This ease of practice makes the task something that the athlete can very easily rely on before race day. We’ll look at three kinds of imagery and visualization…and how to use them most effectively. Each of these can play a big role in removing mental roadblocks and allowing fitness to shine through.
Best Performance Imagery
This type of imagery references past performances where you excelled. What did it feel like on that day? How smooth did you feel before the race and on the course? Did you experience flow? What else can you remember about the day? What did you see? What did you hear? What made that day so special and how great did that feel?
More likely than not, this day stands out in your mind not because of where you placed but because of how the effort felt. Reminding yourself that you can feel that way, because you have felt that way before, can go a long way in helping you find those feelings again. Does the mind follow the body or does the body follow the mind? So, prepare both to be the independent variable. Create situations where your body can experience involuntary feelings of smoothness and flow. This opens your mind to experience the same. On the flip side, preparing the mind to recognize, recall and recreate these involuntary feelings of smoothness and flow puts the body into an ideal position to make them tangible. Practice and rehearse what you are good at and have been good at instead of dwelling upon those things you are not good at or anxious about.
Best performance imagery is best used leading into an event or key training day. It is the first act in developing confidence in the task at hand because it gives the mind something real to grab onto. In the days and nights leading up to an event, you can replay those images in your mind to constantly remind yourself that they exist and that you can experience them again.
Success Imagery
This type of imagery is done before an event. It is used to create a mindset of what success would look and feel like at the race. How many times have you been out on a long run and envisioned yourself hunting down and passing a competitor up the road? This is success imagery when it’s applied to the upcoming race. Everything on the day is going perfectly in your mind’s eye and you can envision the sights and sounds and how it will feel. If you play this in your mind over and over… you may eventually begin to believe it.
This type of imagery can help an athlete who struggles to keep a positive mindset or who lacks the confidence to reach a new of level of positivity and self-belief. This new level of self can then lead to a more concrete optimism and conviction. Is there room for significant disappointment on race day if everything doesn’t go according to plan? Absolutely! But effectively using coping imagery can offset the negativity that creeps in when things don’t go according to plan.
Coping Imagery
Arguably the most important form of imagery, coping imagery trains athletes to run their mind through any number of scenarios where they are forced to overcome obstacles. Athletes always hope negative things won’t happen, but inevitably, something almost always goes wrong. There are no perfect races. The athlete who has run through coping imagery will have practiced running the worst-case scenarios through their mind, developed a tool to fix it, practiced using the tool and will be ready to move on and stay focused.
There’s typically a tremendous amount of adrenaline going through the body at that start line. Rather than simply hoping that panic will not set in, why not assume that it is going to happen and then run through a series of already developed cue words or phrases to help to alleviate this stress? The athlete and coach can write down these cue words long before race day, as they foresee this possibility and work to mitigate it. The mental fitness issue of anxiety may still exist, but you are managing it so that its effect on your performance is minimized or eliminated.
One of the most important aspects of coping imagery is an exhaustive self-assessment to identify what can block access to your earned level of fitness. Think of everything and prepare for it…but this takes time and experience. None of us can predict all the possible things that could go wrong. But we can reflect upon our past experiences, listen to the experiences of others, and remain more aware of our present and future experiences to compile a pretty comprehensive list. Once we know and understand what we’re dealing with, developing coping mechanisms is the easy part.
You know how much time and effort it takes to develop physical fitness; isn’t it very likely that develop outstanding mental fitness should demand a commensurate amount of work? But who among us really pays it that much mind? I expect that we will soon realize that our greatest untapped source of speed lays not in interval ladders, nor race-pace simulations, but in unlocking the potential of the mind to help us finish faster and go farther. Most runners are already doing a good job maximizing their physical engines. The time spent honing these physical tools may be better spent on mental fitness. I always re-iterate that on Race Day it is 90% mental at the start line…make sure you feel ready to be getting it DONE.
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