Fall/Winter Base - Week 1 - Zebras
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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
Monday 20th Cross Train Day
Lift Weights/Pilates (Mat or Reformer)/Yoga – 45 to 60 minutes
Tuesday 21st 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 22nd 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)
6 min as follows: 3 min @ half marathon effort…3 min @ 10 km effort
take 2 min active rest
4 x 60 sec @ 10 km effort…60 sec walk/run
take 2 min active rest after fourth 60 sec
4 min as follows: 2 min @ half marathon effort…2 min @ 10 km effort
take 2 min active rest
4 x 60 sec @ 10 km effort…60 sec walk/run
take 90 sec active rest after fourth 60 sec
4 min as follows: 2 min @ half marathon effort…2 min @ 10 km effort
take 2 min active rest
end 2 min @ 10 km effort
active rest = walk/slow run recovery
Cool Down 5-10 minutes
Thursday 23rd Cross Train Day
Lift Weights/Pilates (Mat or Reformer)/Yoga – 45 to 60 minutes
Friday 24th Shake-Out Run 40 minutes
Include 5 x 45 sec light strides…60 sec walk/run
Sat 25th Tempo Workout from Foothills Community Park @ 7:30 am
Warm Up 15 min/Stretch/4 x 30 sec strides (45 sec walk/run)
8 min @ marathon pace...3 min active rest
4 min @ half marathon pace...2 min active rest
8 min @ marathon pace...3 min active rest
4 min @ half marathon pace...2 min active rest
6 min @ marathon pace
active rest = walk/slow run recovery
Cool Down 5-10 minutes
Plyo’s//Drills @ 9:30 am – Centennial Track
Sunday 26th 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…then a left on Cherry Avenue and right on 7th Street and the park will be up on your left
Coach's Notes
Base Week 1 and the start of our FALL/WINTER Training…schedules are NOT PASSWORD PROTECTED (located on the front page of the Website)…Fartlek on Wednesday and Tempo on Saturday.
Have a FANTASTIC Week Everyone!!!
How your Body handles Trail Running versus Road Running…by Ashley Mateo
Comparing road running to trail running is like comparing apples to oranges. The beauty of pavement is there’s nothing in your way; on dirt you need to be constantly adjusting your body to whatever nature throws at you. Because of that difference in terrain of course the physiological demand on your body will be different. If you’re thinking about transitioning your runs from the road to the trail, here’s what your body and mind should expect.
You’ll Use Different Muscles
No matter what terrain you’re on…you’re always putting one foot in front of the other. But on a flat, smooth road it’s all about metronomic efficiency and generally repeating the same motion over and over again. This repetitive movement results in a more even distribution of the biomechanical load. Your quads, your hips, your hamstrings, your glutes, your calves…they’re all kind of working in harmony to propel you forward. On a trail where you’re navigating roots and rocks and ditches with every step that biomechanical load is much more varied. You start to get everything from side-to-side movement, eccentric muscle contractions on downhills, different engagement on steep up hills. There’s a far greater demand on your hips and your stabilizer muscles. Think: glutes and core. Those are the muscles that connect to the pelvis, plus the little muscles in your ankles and feet. Those stabilizers are especially important because while primary movers like your quads may be doing the lion’s share of the work, these smaller muscles are what help you stay upright when confronting obstacles or unstable surfaces. Generally trail running is a much more intense total-body workout than road running and strength training can really help beef up all the muscles that will help you tackle dirt and vert. Workouts that specifically target strength and stability are going to give you the most bang for your buck developing your primary movers while challenging those smaller muscles as well.
You’ll Damage Your Body Differently
Of course, it’s possible to feel sore after a road run…that repetitive motion and constant turnover can lead to chronic overuse injuries…but a trail run is likely to have a more acute effect mostly due to one factor: the downhills. Whether you’re on the road or trail your quads eccentrically contract (or lengthen) and then rapidly contract (or shorten) to propel you forward. On downhills which you’re more likely to encounter regularly on a trail your quad muscles lengthen more than they would on a flat or uphill putting more tension on the muscle fibers. That eccentric nature of downhill running induces more lower limb muscle damage for up to several days after exercise. Not to mention soreness in those lesser-used stabilizer muscles is the norm for new trail runners. It’s often underestimated how much that energy cost is if you aren’t used to moving that way. On the plus side dirt, gravel and grass are natural running surfaces that have significantly less impact on your bones and joints than running on concrete or asphalt. There’s just more room for absorption there and you don’t just hit them like pavement, they have a little more give, which is gentler on your body. For example, road runners experience higher loads on the Achilles tendon and less shock absorption compared to trail runners, which can increase the likelihood of injuries.
Your Technique Will Vary A Little
There’s no one-size-fits-all approach to proper running form. Everyone’s individual mechanics differ but you can optimize that form to boost performance or prevent injury. In road running, the goal is to lock into a pace and maintain your form and technique throughout a run. Out on the trails you need to be more reactive to what’s ahead of you and your form is going to change depending on how technical the terrain is, what the surface is, if it’s up or down. Uphills and downhills require different mechanical patterns. The uphill will force your stride to naturally shorten, and you want to have a slight forward lean from the ankle, so your center of gravity is slightly forward which is going to help propel you forward and up. On the downhill the tendency is to over-stride which will actually be more damaging to your muscles. Short steps will protect you from that and you want to move your feet as rapidly as you can tippy tap them while still maintaining good posture that will let you adjust on the fly. The best downhill runners are moving their feet fast enough that any misstep is already corrected for by the next step.
Your Mental Approach Will Change
One of the nice things about road running is as long as you know where you’re going, you’re free to zone out and almost go somewhere else in your mind. At the same time, a road or track allows you to really push your limits in terms of pace even when you’re in an almost meditative headspace. That's not the case on the trail as it forces you to be present and one can’t totally disconnect because you’ll fall on your face. That doesn’t mean you can’t get into a flow state on a trail…it’s just the kind of flow state where you’re present and aware of every step you’re taking. Your mind can wander but you come back to whatever you’re doing over and over again. Trails also force you to slow down in a good way. The best way to stay in the moment on a trail is to ditch your watch or at least stop paying attention to your splits. Plan your trail run based on time not mileage and try looking at it from a bigger perspective like how long it takes you to do a certain loop or finish a climb in one section. You may not be checking off certain workout milestones but you better believe that hard work on the trail will contribute to whatever bigger goal you’re working towards whether better stamina, a stronger body or a new road or trail PR.
Just remember this…we do a lot of our group workouts on the Trails…so make sure on your longs run that you do include some asphalt or cement (mix it up 50/50)…as most of our races are on the harder surface.
Here’s to Winter Running and Always Having Fun.