Fall/Winter Base Week 2 – October 26th thru November 1st
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 - $7.50 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. Mark your Calendars – Holiday Party @ the Alschuler’s on Saturday December 19th
7. Last Year of Colleen’s X-C Race – Colleen De Reuck X-C Classic on Saturday October 31st
Let’s Support the Event: https://www.teamboco.com/#/colleendereuckxcclassic/ [2]
Monday 26th Cross Train Day
Lift Weights/Pilates (Mat or Reformer)/Yoga – 45 to 60 minutes
Tuesday 27th 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 28th Fartlek Workout from 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 min @ 10 km effort...60 sec walk/run
take 2 min active rest after fourth 2 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 29th Cross Train Day
Lift Weights/Pilates (Mat or Reformer)/Yoga – 45 to 60 minutes
Friday 30th Shake-Out Run 40 minutes
Include 5 x 45 sec light strides…60 sec walk/run
Saturday 31st Colleen’s X-C Race OR Eerie Erie 5 or 10 km
Warm Up 15-20 min/Stretch/4 x 30 sec strides (45 sec walk/run)
RACE
Cool Down 10-15 minutes
NO Plyo’s/Drills/Agility @ Centennial M S Track @ 9:00 am
Sunday 1st 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
Coach's Notes
Fall/Winter Bae Week 2…schedules ARE NOT PASSWORD PROTECTED
Fartlek on Wednesday and RACE on Saturday.
Have a MAGIC Week Everyone!!!
Continuous progress over the long haul is no easy task. When you’re new to something…each new experience is exactly that…a new experience. As we learn new skills our progress is at first fast. We feel a tremendous amount of accomplishment because we can see and feel ourselves improving and progress is obvious. Being new to something…things are very enjoyable because improvement comes very easily with little need for attention to detail. But this is a changing dynamic. As we become more proficient the attention to detail required continuing to improve grows as does the pressure we place on ourselves to improve. The better one gets the more effort and attention to detail it takes to improve and the smaller the window of improvement.
This is the challenge that many coaches and athletes face. As athletes advance…the attention to detail required continuing to progress increases at a nearly exponential rate. Most athletes find there’s an inverse correlation between training detail and training enjoyment. Like anything in life the answer is somewhere in between: neither too much detail, nor too much fun produce optimal physical progress. Three significant factors come into play when dealing with an athlete’s mindset, preparation and performance.
- Genetic Ability
- Desired Performance Outcome
- Sacrifice
Think about these three components and next week I’ll elaborate a bit more on them.
Our DESIRE to COMPETE sometimes outweighs our ACTUAL COMMITMENT to RACE.
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