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Summer Base Week 1 - June 2nd thru 8th           

House Keeping Notes 

1. Weekly Schedules ARE NOT Password Protected 

2. SUMMER Saturday Meeting time @ 7:30 am (for the 3 Weeks of Base) 

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 = $45/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 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. Boulder 70.3 – Saturday June 14^th – two shifts to choose from:

    run aid station # 2 – shift #1 (8:30 am – 12:30 pm)…shift #2 (12-4 pm)

https://ironman.volunteerlocal.com/volunteer/?id=88391&job_name=run%20aid%202%20-   

%20on%20the%20dams%20(supported%20by%20crc%2Fboulder%20coaching)

Monday 2nd          Cross Train Day

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

Tuesday 3rd          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 4th     Combo Fartlek Workout

                           East Boulder Rec @ 6:30 am OR @ 5:30 pm

                           Warm Up 15 min/Stretch/4 x 30 sec light strides…45 sec walk/run

                           4 x (90 sec/2:30 min/60 sec)…run as follows:

                           do 60/90 sec @ 10 km effort...60 sec walk/run

                           do 2:30 min @ half marathon effort…75 sec walk/run

                           take 2 min active rest after each combo set

                           end 4 min @ half marathon effort

                           active rest = walk/slow run recovery

                           Cool Down 5-10 minutes

Thursday 5th         Cross Train Day

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

Friday 6th             Shake-Out Run 45 minutes

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

Saturday 7th         Tempo/Long Hills Workout from South Boulder Rec @ 7:30 am

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

                           7 min @ marathon pace…2 min active rest

                           2 x 2 min steady up…2 min steady down

                           take 2 min active rest after each 4 min interval  

                           7 min @ half marathon pace…2 min active rest

                           2 x 2 min steady up…2 min steady down

                           take 2 min active rest after each 4 min interval

                           active rest = walk/slow run recovery

                           Cool Down 5-10 minutes

Sunday 8th           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

South Boulder Rec – follow Broadway south past Table Mesa Drive. Take a right on Grinnell Ave and follow Grinnell until Gillaspie Drive. Take a left on Gillaspie and go past the rec center and park in the overflow parking SOUTH of the rec center

Coach's Notes

Summer Base Week 1…schedules ARE NOT PASSWORD PROTECTED and Posted on the front page of the Website…Combo Fartlek on Wednesday and Tempo on Saturday.

Have an AWESOME Week Everyone!!!

Welcome to Summer Training and a SPECIAL welcome to our new MEMBERS!!!

It’s a LONG training session culminating in 3 Weeks of Base, 2 weeks of Down Time and 15 Weeks of Hard Sweat and Plenty of Fun. 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. With the summer session of running 20 weeks…we will have a couple down weeks during the training to allow the body  to recover and keep injuries at bay.

Group 1 – Gazelles                                                         

Group 2 – Zebras

Training for a half/full marathon 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.

Be SMART...stay HEALTHY...LISTEN to your BODY and have a GREAT Summer of Training!!!