Spring Base - Week 2 - Gazelles
Printer-friendly versionSpring Base Week 2 - February 16th thru 22nd
House Keeping Notes
1. Weekly Schedules ARE NOT Password Protected
2. SPRING 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. St. Patty’s 5 km – Sunday March 15th (discount code: BOULDERSTRIDERS)
Monday 16th Cross Train Day
Lift Weights/Pilates (Mat or Reformer)/Yoga – 45 to 60 minutes
Tuesday 17th Easy/Light Run 40-45 minutes
Include 5-6 x 30 sec light strides…45 sec walk/run
do light strides after 20 minutes of running
Wednesday 18th 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)
5 min @ half marathon effort…2 min walk/run
3 x 2:30 min…75 sec walk/run…as follows:
do #'s 1 & 3 @ 10 km pace
do # 2 @ 5 km pace
take 2 min active rest after third 2:30 min
5 min @ half marathon effort…2 min walk/run
3 x 2:30 min…75 sec walk/run…as follows:
do #'s 1 & 3 @ 5 km pace
do # 2 @ 10 km pace
active rest = walk/slow run recovery
Cool Down 5-10 minutes
Thursday 19th Cross Train Day
Lift Weights/Pilates (Mat or Reformer)/Yoga – 45 to 60 minutes
Friday 20th Shake-Out Run 40-45 minutes
Include 5 x 45 sec light strides…60 sec walk/run
Sat 21st Tempo/Light Sustain Workout from Foothills Community Park @ 7:30 am
Warm Up 15 min/Stretch/4 x 30 sec strides (45 sec walk/run)
8 min @ half marathon pace...3 min active rest
4 min @ 10 km pace…2 min active rest
7 min @ half marathon pace…2 min active rest
3 min @ 10 km pace…90 sec active rest
6 min @ half marathon pace…2 min active rest
2 min @ 10 km pace
marathoners take 2 min active rest
end 15 min @ marathon pace
active rest = walk/slow run recovery
Cool Down 5-10 minutes
Plyo’s/Strength @ 10:00 am on Zoom
Sunday 22nd Easy Long Run – 80 minutes
Time on Legs/Relaxed Pace/Hydrate on the Run
5 min Walk Cool Down
Boston Crew – 20 miles
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…then a left on Cherry Avenue and right on 7th Street and the park will be up on your left
Coach's Notes
Week 2 of our SPRING Base Training…schedules are NOT PASSWORD PROTECTED Fartlek on Wednesday and Tempo/Light Sustain on Saturday.
Have a MAGIC Week Everyone!!!
Spring Training and our focus will be Bolder Boulder!!! We are jumping straight into training, so for those joining that were not in the Winter Groups, please be sure to take these next couple weeks easier. Take the schedule runs easier or reduce the time by 5-10 minutes and run the interval days controlled. Although it is still theoretically Winter, we will ease our way into training and prepping for Bolder Boulder on Memorial Day, May 25th!!!
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:
1) incorporate strides into your easy runs where after 20 min easy you do 5-7 x 30 sec
2) pick-ups where you work on quick turnover and executing perfect form (Tue runs)
3) run on a treadmill occasionally at your aerobic pace at 2-3%, focus on shorter, quicker steps
4) 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. Let's work on those SPM’S (strides per minute) and improve your running efficiency.
Here’s to been more Efficient and Powerful this Spring Session EVERYONE!!!
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