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Fall/Winter Base Week 3 – November 2^nd thru 8^th               

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

Monday 2^nd           Cross Train Day

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

Tuesday 3^rd           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 4^th       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)

                            4 min @ half marathon effort…90 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…90 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…90 sec walk/run

                            2 x 90 sec @ 5 km effort…60 sec walk/run

                            active rest = walk/slow run recovery

                            Cool Down 5-10 minutes

Thursday 5^th          Cross Train Day

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

Friday 6^th              Shake-Out Run 40 minutes

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

Saturday 7^th          Undulating Pyramid Tempo Workout from Lefthand Trailhead @ 7:30 am

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

                            7/5/3//3/5/7 min pyramid…done as follows:

                            run 7 min @ marathon pace…2 min active rest

                            run 5 min @ half marathon pace…2 min active rest

                            run 3 min @ 10 km pace…90 sec active rest

                            active rest = walk/slow run recovery

                            Cool Down 5-10 minutes

                           Plyo’s/Drills/Agility @ Centennial M S Track @ 9:00 am

Sunday 8^th            Easy Long Run – 75 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

Lefthand Trailhead – follow Highway 36 north until Neva Road…take a right on Neva and go about a mile…trailhead will be on the right. If you coming from the east side take a left off 63rd onto Niwot Road and go west thru the s-bend…trailhead will be on your left about a mile up

Coach's Notes

Fall/Winter Bae Week 3…schedules ARE NOT PASSWORD PROTECTED

Fartlek on Wednesday and Undulating Tempo on Saturday.

Have a MOMENTUS Week Everyone!!!

Following up from last week and an athlete’s ability to deal with their mindset, preparation and performance, we all know that GENETIC ABILITY is involuntary while PERFORMANCE plays a significant role in the outcome on any given day and SACRIFICE is a choice which doesn’t necessarily come that easily.

SACRIFICE is what we will focus on here as it is not typically an enjoyable experience. It can imply loss. Runners make sacrifices to pursue their training and racing goals. Time with family and friends, money, giving up one’s favorite food or beverage for a period of time. These are things we give up to some extent because we are devoting so much time and energy to our running and these are times we will never get back. We deem these sacrifices to be worthwhile, because the ultimate reward of performance makes them so. But to help make these sacrifices palatable, the reward cannot reside only in the destination. The journey must provide us some sense of achievement, or enjoyment as well. This is where fun enters the equation.

Sacrifice and Fun are the yin and yan of running improvement. They appear as polar opposites, yet in reality cannot exist without each other. Sacrifice without fun could lead to an eventual situation where the body begins to fail to respond to the applied physical load, despite perfect restoration. This may sound like a crazy concept, as inputs should provide outputs, but the human body is complex, and even perfect inputs without enjoyment will not provide the performance that the inputs promise. Both intrinsic and extrinsic motivations fail to arouse athletes who are too focused on the details of their training without taking the time to make some of it fun. The ultimate goal of any runner’s training should be to use as much training detail and sacrifice as possible, while still making sure that training remains enjoyable-pick your battles and know where details and sacrifice are most critical for you. Detail without fun and fun without detail, while effective in creating a fit and functioning athlete, will only result in an athlete who is a mere fraction of who they could be.

Keeping training fun while still considering the need for detail is no easy task and so thinking outside the box and looking for opportunities in areas we may not normally see are imperative. A good starting point is to make sure that our initial mind-set is appropriate. Training is little more than the application of stress over time. We control the faucet on how that stress is applied and must see it for what it is. Fun can be easily applied to training if we view training as the management of a runner’s stress budget. Inherent in this is the idea that stress can come in many different flavors. To think along these lines, we need to veer away from the detail-oriented mind-set that workouts are the catalyst for performance, and into the mind-set of maintaining the “spirit of the workout”.

Keep an open mind to training and go into workouts and let things unfold, not only will you gain improvement, but can have fun doing it and show huge gains.