Spring Base - Week 3 - Zebras
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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)
7. NO Wednesday Evening Group on March 4th…Please JOIN the morning crew
Monday 23rd Cross Train Day
Lift Weights/Pilates (Mat or Reformer)/Yoga – 45 to 60 minutes
Tuesday 24th 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 25th Kris 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)
1/2/3/4/5/4/3/2/1 min ladder…run as follows:
do 1 & 2 min @ 5 km effort...60 sec walk/run
do 3 min @ 10 km effort...90 sec walk/run
do 4 min @ 10 km/half marathon...2 min walk/run
do 5 min @ half marathon effort...2 min walk/run
Cool Down 5-10 minutes
Thursday 26th Cross Train Day
Lift Weights/Pilates (Mat or Reformer)/Yoga – 45 to 60 minutes
Friday 27th Shake-Out Run 35-40 minutes
Include 5 x 45 sec light strides…60 sec walk/run
Sat 28th Tempo/Light Sustain Workout from Tom Watson Park @ 7:30 am
Boston Crew – 15 miles (include workout)
Warm Up 15 min/Stretch/4 x 30 sec strides (45 sec walk/run)
90 sec @ 10 km pace…60 sec walk/run
9 min @ marathon pace...3 min active rest
90 sec @ 10 km pace…60 sec walk/run
8 min @ half marathon pace…3 min active rest
90 sec @ 10 km pace…60 sec walk/run
7 min @ half marathon pace…2 min active rest
90 sec @ 10 km pace
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 1st Easy Long Run – 85 minutes
Time on Legs/Relaxed Pace/Hydrate on the Run
5 min Walk Cool Down
Boston Crew – Recovery Run 5-6 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
Tom Watson Park - follow the Diagonal Highway to 63rd Street. Go north on 63rd for about a half mile and look for the sign saying Tom Watson Park on your right. Parking Lot is opposite Coot Lake on east side of 63rd Street. DO NOT park @ Coot Lake
Coach's Notes
Week 3 of our SPRING Base Training…schedules are NOT PASSWORD PROTECTED
Kris Fartlek on Wednesday and Tempo/Light Sustain on Saturday.
Have a PLEASANT Week Everyone!!!
Re-Programming your Metabolism – our modern world conspires to make us fat and keep us that way. Back in the 60’s the average American man in his 30’s weighed 170 pounds but now that same average is 196 pounds. The classic weight-reduction remedy – exercise more, eat less – works in the short term, but the fat typically comes back when you stop or slow down that routine. Human metabolism is a complex system that evolved to keep our weight stable in times of both abundance and famine. For many, the problem is a condition called metabolic inflexibility, a bit of complicated science that points the way toward simple diet, exercise, and lifestyle modifications – modifications that can help you become lean and stay lean.
From the early 1900’s when obesity was so uncommon our percapita food supply stayed more or less the same. We could have eaten more food back then, but we just didn’t crave it as we do now. Consider everything that happens when you eat a normal meal:
- the food you eat becomes progressively less appetizing, no matter how good the first few bites are, by the end you are just going through the motions
- your stomach expands, sending chemical messages to your brain, asking it to stop eating
- your metabolism cranks up as your body works to move the food through your digestive system, burning off 10% of the calories you just ate
- over the following hours or even days, your body monitors your energy balance—the amount of calories coming in and out…eat more than you need and you’ll compensate with a faster metabolism…eat less and your metabolism slows down to preserve energy
The goal of this complex system is to hit a balance, at which point it’s hard to gain or lose weight. Only powerful stimuli can override this system, to literally alter your metabolism so it can’t respond the way it should. As we eat massive amounts of over-stimulating food, our digestive processes convert it all into massive amounts of blood sugar. That’s where the hormone insulin comes in. If your glucose is too high, it’s toxic. The hormone insulin is your main glucose–disposal tool. The longer it stays elevated, the less effective it becomes; and the less effective it becomes, the longer it stays elevated. Insulin’s purpose is to eliminate glucose in the blood by storing it in the body. As a consequence, insulin inhibits our ability to burn fat. Chronically elevated insulin means your body is always using less fat for energy than it otherwise would, so fat gathers where you want it least. Human bodies are designed to run on a mix of fuels, using fat predominantly at rest or during low-intensity exercise. You gradually shift to a higher dependence on carbohydrates as exercise becomes more difficult. If you’re metabolically flexible, you can shift easily from one fuel source to the other, tapping into your body’s abundant fat deposits while saving those limited carbohydrates for when they’re really needed. Someone with chronically elevated insulin becomes inflexible, burning too many carbs all the time and leaving fat stores untouched. That’s a metabolic disaster for a body that has more fat than it could ever use.
We all grow hungry when our carbohydrate supplies run down. This is one of our most important survival mechanisms, due to the fact that our brains normally run on pure glucose. We can make glucose from fat, but that’s not the easiest way to get it. Our bodies prefer the real thing. So, we become very hungry when our glucose supplies suddenly drop. The problem for the metabolically inflexible man is that his supplies are always running low, and his body is always looking for the next food fix. A workout can exacerbate the problem by draining more carbs than the body wants to give up. Strength training offers a workaround for metabolic inflexibility. When you do a bout of cardio, the goal is to reach one level of intensity that you can maintain for a long time. And there’s only one recovery period, during which you use much less energy than you did while exercising. Because strength training is an anaerobic activity—meaning your body burns mostly carbohydrates while you lift—you’re burning mostly fat during the recovery period. Another argument for strength training is that you train your body to shift back and forth between fuel sources, making your metabolism more flexible.
Use these weapons to fight back and re-program your Metabolism.