Summer Base - Week 1 - Zebras
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House Keeping Notes
1. Weekly Schedules ARE NOT Password Protected
2. SUMMER BASE 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. Boulder 70.3 – Saturday June 13th – two shifts to choose from:
run aid station # 2 – shift #1 (8:30 am – 12:30 pm)…shift #2 (12-4 pm)
Monday 1st Cross Train Day
Lift Weights/Pilates (Mat or Reformer)/Yoga – 45 to 60 minutes
Tuesday 2nd Easy/Light Run 35 minutes
Include 5 x 30 sec light strides…45 sec walk/run
do light strides after 20 minutes of running
Wednesday 3rd Combo Fartlek Workout from EBR @ 6:30 am OR 5:30 pm
Warm Up 15 min/Stretch/4 x 30 sec strides (45 sec walk/run)
4 x (90 sec/2 min/60 sec)…run as follows:
do 60/90 sec @ 10 km effort...60 sec walk/run
do 2 min @ half marathon effort…60 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 4th Cross Train Day
Lift Weights/Pilates (Mat or Reformer)/Yoga – 45 to 60 minutes
Friday 5th Shake-Out Run 35 minutes
Include 5 x 45 sec light strides…60 sec walk/run
Sat 6th Light Hills/Tempo Workout – Niwot Shopping Center @ 7:30 am
Warm Up 15 min/Stretch/4 x 30 sec strides (45 sec walk/run)
2 x 90 min steady up…turn…90 sec steady down
take 90 sec active rest after each 3 min interval
6 min @ marathon pace…2 min active rest
2 x 90 min steady up…turn…90 sec steady down
take 90 sec active rest after each 3 min interval
6 min @ half marathon pace
active rest = walk/slow run recovery
Cool Down 5-10 minutes
Plyo’s/Drills @ 9:30 am – Niwot H S Track
Sunday 7th Easy Long Run – 55 to 60 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
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
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.
Combo Fartlek on Wednesday and Tempo/Light Hills on Saturday.
Have a GREAT Week Everyone!!!
Welcome to Summer Training and 20 Weeks of Fun!!!
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 Warm Weather Training!!!