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Fall/Winter Base Week 1 – October 19th thru 25th                

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

6. Mark your Calendars – Holiday Party @ the Alschuler’s on Saturday December 19^th

7. Last Year of Colleen’s X-C Race – Colleen De Reuck X-C Classic on Saturday October 31^st

    Let’s Support the Event:  https://www.teamboco.com/#/colleendereuckxcclassic/

Monday 19th        Cross Train Day

                           Lift Weights/Pilates (Mat or Reformer)/Yoga – 45 to 60 minutes

Tuesday 20th        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 21st    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)

                           2 x (4 min @ half marathon effort...2 min walk/run…2 min @ 10 km effort)

                           take 2 min active rest after each round

                           2 x (3 min @ half marathon effort…90 sec walk/run…90 sec @ 10 km effort)

                           take 2 min active rest after each round

                           end 3 x 60 sec @ 10 km effort…60 sec walk/run

                           active rest = walk/slow run recovery

                           Cool Down 5-10 minutes

Thursday 22nd      Cross Train Day

                           Lift Weights/Pilates (Mat or Reformer)/Yoga – 45 to 60 minutes

Friday 23rd           Shake-Out Run 40 minutes

                           Include 5 x 45 sec light strides…60 sec walk/run

Saturday 24th       Tempo Workout – Foothills Community Park @ 7:30 am

                           Warm Up 15 min/Stretch/4 x 30 sec strides (45 sec walk/run)

                           5 x 6 minutes…2 min active rest…run as follows:

                           do #’s 1/3/5 @ marathon pace

                           do #’s 2/4 @ half marathon pace

                           active rest = walk/slow run recovery

                           Cool Down 5-10 minutes

                           Plyo’s/Drills/Agility @ Centennial M S Track @ 9:00 am

Sunday 25th         Easy Long Run – 70 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

Foothills Community Park – from North Broadway go west on Violet and then right onto 10th Street…a left on Cherry Avenue and right on 7th Street…the park will be up on your left

Coach's Notes

Fall/Winter Bae Week 1…schedules ARE NOT PASSWORD PROTECTED

Fartlek on Wednesday and Tempo on Saturday.

Have a HECK of a Week Everyone!!!

Here We Go Again. Fall/Winter training and if you can remember last year and how “mild” the weather was, I sincerely pray we have a winter this session and some good moisture, so having said that please always check the website the day before to see if training has been cancelled or moved due to the weather. It is also Holiday Season with Thanksgiving, Christmas and New Year’s, so there will be some lapses in the training with “down time” during these holidays.

There will be 2 Base Schedules…Gazelles and Zebras...and we will build your mileage SLOWLY...so please follow the schedule and don’t get ahead of yourself. If you have been off running for a while or not quite up to speed, either Skip one of the Easy Days or Reduce the time of a run on any given day.

Group 1 – Gazelles

Group 2 – Zebras

Training for distance events requires one to be predominantly aerobically fit. Aerobic training exercises the use of oxygen…and is conducted at a speed that allows your working muscles to be supplied with enough oxygen to allow those muscles to work efficiently. The muscles produce waste biproducts known as lactic acid which floods the muscles causing fatigue. Aerobic training is done at a slower speed, allowing one to exercise for a pro-longed period. The more conditioned your body, the longer you will be able to run at a sustainable pace...which is our ultimate goal when racing a half or full marathon.

Cadence Boost is something all runners should look to improve on. 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:

incorporate strides into your easy runs where after 20 min easy you do 5-7 x 30 sec   

pick-ups where you work on quick turnover and executing perfect form (Tue runs)

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 the incline

doing drills and plyometric training where you are working on quick cadence and power          

Next time we are doing a fartlek...in the middle of the interval…count how many strikes you have in 60 seconds and see how efficient you are...that is considering the fatigued legs and elevated heart rate. Also, during your long runs as the legs fatigue and you start getting into a rut…count your foot plants in a minute and see if your cadence is dropping off from been efficient…if you have dropped off…inject some pace back into your stride and notice the difference in how you feel when your legs are flowing at a good cadence.

Time to WORK on those SPM’S (strides per minute) and improve your running efficiency.

Welcome EVERYONE…here’s to a GREAT Fall/Winter Session.