Printer-friendly version

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

6. Holiday Party Tentative Date – Saturday December 6^th @ the Alschuler’s

Monday 3rd          Cross Train Day

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

Tuesday 4th          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 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 45 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.