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Spring Base Week 1 - February 9th thru 15th              

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

Monday 9th          Cross Train Day

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

Tuesday 10th        Easy/Light Run 35-40 minutes

                           Include 5 x 30 sec light strides…45 sec walk/run

                           do light strides after 20 minutes of running

Wednesday 11th   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…2 min walk/run

                           4 x 2 min @ 10 km effort...60 sec walk/run

                           take 2 min active rest after fourth 2 min

                           4 min @ half marathon effort…2 min walk/run

                           4 x 2 min @ 10 km effort...60 sec walk/run

                           active rest = walk/slow run recovery

                           Cool Down 5-10 minutes

Thursday 12th       Cross Train Day

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

Friday 13th           Shake-Out Run 35-40 minutes

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

Sat 14th               Long/Short Hills Workout from Niwot Shopping Center @ 7:30 am

                           Boston Crew – 16 miles (include workout)

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

                           4 x 60 sec steady down…turn…60 sec steady up

                           take 60 sec active rest after each 2 min set

                           2 x 2 min steady up…turn…2 min steady down

                           take 90 sec active rest after each 4 min set

                           4 x 60 sec steady down…turn…60 sec steady up

                           take 60 sec active rest after each 2 min set

                           2 x 2 min steady up…turn…2 min steady down

                           take 90 sec active rest after each 4 min set

                           marathoners take 2 min active rest

                           end 10 min @ marathon pace

                           active rest = walk/slow run recovery

                           Cool Down 5-10 minutes

                           Plyo’s/Strength @ 10:00 am on Zoom                            

Sunday 15th         Easy Long Run – 70 minutes

                           Time on Legs/Relaxed Pace/Hydrate on the Run

                           5 min Walk Cool Down

                           Boston Crew – Recovery Run 45 minutes

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

Niwot Shopping Center - follow the Diagonal Highway to Niwot and take a right on Niwot Road. At the 3-way stop, take a right on 79th Street and the second left into the Shopping Center Parking Lot. Meet there for warm up to Niwot Loop Trail

Coach's Notes

Week 1 of our SPRING Base Training…schedules are NOT PASSWORD PROTECTED   Fartlek on Wednesday and Long/Short Hills on Saturday.

Have a JOYFUL Week Everyone!!!

Great article by Jack Daniels on Threshold Training:

Threshold or T-Pace running is one of the most productive types of training that distance runners can do. Training at threshold pace helps runners avoid over-training and yields more satisfying workouts and better consistency. There are two types of threshold training: tempo runs and cruise intervals.

Tempo runs…steady, moderately prolonged runs have been around for some time, but runners and coaches define them differently. Cruise intervals are a series of repeated runs with a brief recovery between runs.

Some runners and coaches use tempo runs for the broader purpose of just going for a fairly prolonged, steady, solid run…often more for the psychological benefits…which can be considerable…than the physiological. The physiological benefit of running threshold is to improve endurance: the ability to endure a greater intensity of effort for a longer period of time. You might perform some longer tempo runs at intensity slightly below threshold intensity which offers a good opportunity to boost psychological endurance. Longer tempo runs that begin in the less intense area of the zone and progress to the higher end of the zone are accomplishing both the benefits of a longer tempo run and the benefits of true T-Pace running.

Establishing Threshold Pace

The proper pace for T-Pace running is about 83 to 88 percent of VO2 Max or 88 to 92 percent of vVO2 Max or maximum heart rate.

You can establish your proper pace for threshold running fairly closely by running at a velocity that produces an elevated yet steady state of blood lactate accumulation. This pace is a little faster than a pace that you could maintain for two or more hours but slower than the pace you could maintain for 30 minutes. This pace is easy to discern because at the latter pace blood lactate continues to rise over the course of the run…that is there’s not a steady state of blood lactate accumulation. Also, blood lactate slowly drops after an initial rise or after any elevated lactate resulting from race surges…also not a steady state of blood lactate accumulation. Most runners can figure that their threshold pace is equal to a pace they could race at for 50 to 60 minutes. In fact, for slower runner’s threshold pace might actually be 10K race pace because they are taking nearly an hour to race this distance. Intensity of effort…not necessarily distance of running or racing…is what determines the degree of stress being put on the body’s systems. Remember that the purpose of the workout is to stress lactate-clearance capability and not to overstress that capability. Threshold training is referred to as “comfortably hard” running. It shouldn’t feel “hard” which is the pace of pure interval training.

Tempo Running is nothing more than a steady 20-minute run at T-Pace. Subjectively the intensity of effort associated with T-Pace running is comfortably hard. Your threshold effort should be one that you could maintain for about an hour in a race. Although the ideal duration of a steady threshold run is 20 minutes your running time can vary somewhat to accommodate a particular course. For example…if your T-Pace is 6:00 per mile and you choose a three-mile course, this gives you an 18-minute tempo effort; or you might go four miles for a 24-minute tempo run. Of course, you could go exactly 20 minutes using the mile markers to set proper pace and stop between three and one-quarter and three and one-half miles. It’s not a bad idea to do tempo runs on the track or even a treadmill now and then so that you can closely control the pace. Many coaches and runners do longer tempo runs at slower than true threshold pace and this can yield positive results. Prolonged running at this intensity builds a good sense of maintaining a strong pace for an extended period of time and in some instances the demand can be as psychologically intense as a shorter run at true threshold pace. Also…some runners gradually build up the intensity of a longer “tempo” run until actually running at threshold pace. Jack Daniels believes in the benefits of tempo runs that are longer than 20 minutes and have designed tables that alter the speed of the run as dictated by the duration.

Be sure to perform your tempo runs under desirable weather conditions and on relatively flat terrain with good footing because the goal of this workout is to maintain a steady intensity of effort for a prolonged period of time. Hills, rough footing, and wind all affect the ability to maintain a steady pace and interfere with achieving the purpose of the workout. You can monitor your heart rate but a steady rhythm under constant conditions is what you want in a tempo run. Possibly the biggest challenge in doing tempo runs is to hold the proper pace and resist turning your tempo run into a time trial. Remember that the proper pace is more beneficial than a faster or slower one. This is a good workout for practicing your ability to concentrate on a running task and keep in touch with how your body feels while running comfortably hard. Begin a tempo workout with a good warm-up of at least 10 minutes of easy running and some light strides. Follow the tempo run with a cool down. You’ll be surprised how good you feel about 10 minutes after a tempo run.

Wise Words from a Renowned Coach and something Colleen and I practice with you on most of those Saturday Workouts...so next time dial in your pace and be CONSISTENT.