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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

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 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.

1. Genetic Ability
2. Desired Performance Outcome
3. 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.