Fall/Winter Base Week 3 - November 3rd thru 9th
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 [2]
6. Holiday Party Tentative Date – Saturday December 6th @ the Alschuler’s
Monday 3rd Cross Train Day
Lift Weights/Pilates (Mat or Reformer)/Yoga – 45 to 60 minutes
Tuesday 4th Easy/Light Run 40 minutes
Include 5 x 30 sec light strides…45 sec walk/run
do light strides after 20 minutes of running
Wednesday 5th 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)
4 min @ half marathon effort…60 sec walk/run
4 x 75 @ 10 km effort…60 sec walk/run
take 2 min active rest after fourth 75 sec
4 min @ half marathon effort…60 sec walk/run
4 x 60 sec @ 5 km effort…60 sec walk/run
take 2 min active rest after fourth 60 sec
4 min @ half marathon effort…60 sec walk/run
2 x 90 sec @ 10 km effort…60 sec walk/run
active rest = walk/slow run recovery
Cool Down 5-10 minutes
Thursday 6th Cross Train Day
Lift Weights/Pilates (Mat or Reformer)/Yoga – 45 to 60 minutes
Friday 7th Shake-Out Run 40 minutes
Include 5 x 45 sec light strides…60 sec walk/run
Sat 8th Bonzies Workout from Tom Watson Park @ 7:30 am
Warm Up 15 min/Stretch/4 x 30 sec strides (45 sec walk/run)
10 min @ half marathon pace...3 min active rest
4 x 45 sec steady up…turn…45 sec steady down
take 60 sec active rest after each 90 sec interval
4 x 2:30 min @ 10 km pace...75 sec walk/run
active rest = walk/slow run recovery
Cool Down 5-10 minutes
Plyo’s//Drills @ 9:30 am – Centennial Track
Sunday 9th 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
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
Base Week 3 of our FALL/WINTER Training…schedules are NOT PASSWORD PROTECTED (located on the front page of the Website)…Fartlek on Wednesday and Bonzies on Saturday.
Have a GREAT Week Everyone!!!
HOPE is a very STRONG word, and we could ALL do with some of that in our lives. Let’s hope that the remainder of 2025 brings us strength and happiness…let’s hope for staying injury-free …let’s hope for more kindness in the world…let’s hope for healing of all our loved ones hurting.
Boost is something all runners should strive to improve. Research has shown that 180 strides per minute is the optimum stride rate. Foot strike, posture, arm swing and stride rate are all factors when it comes to one's running economy. As you improve each of these technique variables, you'll be able to run faster while using less energy.
Stride Rate is of particular importance because it's indicative of one's overall running form. Runners with loping styles tend to have a lower foot strike frequency, taking longer strides and tending to get more air (bounding) between each foot strike, which means more energy is expended vertically as opposed to horizontally. On the other hand, athletes with higher foot-strike frequency (in the 180 strides per minute range), tend to be more mid- to forefoot strike oriented with greater horizontal velocity, shorter strides and better posture. Their more efficient form yields faster overall running on fatigued legs.
There are several ways to improve your running cadence:
a) incorporate strides into your easy runs where after 20 min easy you do 5-7 x 30 second strides where you work on quick turnover and executing perfect form (Tue runs)
b) run on a treadmill occasionally at your aerobic pace with the incline at 2-3 percent and focus on taking shorter quicker steps as you run uphill
c) doing drills and plyometric training where you are working on quick cadence and power (Darren’s Agility/Plyo’s Class on Saturday’s)
Next time we are doing a fartlek...in the middle of the interval…count how many foot strikes you have in 60 seconds and see how efficient you are...that is considering the fatigued legs and elevated heart rate. Let's ALL work on at least 180 spm (strides per minute) and become more efficient as runners.