We want to express a heartfelt thank you to everyone who was part of our fall clinic!
WEEK 9 Wednesday Training - Time Trial / aerobic capacity / HR / zone 1 & 2 P.E. - taking it back to where we started the clinic with those pick up zones. - Greenway Loop / see google calendar for parking! -Warm up 10min or 1 lap -Continuous running zone 1-2 for 3 laps - Record time and distance and compare to your 1st time trial on Nov. 1st Cool down 10min or 1 lap Sunday Training - Sunday is a partial leader lead / partial solo vertical challenge. - first climb / lollipop at the top with leaders. - descent and subsequent repeats / time solo. - Run duration: 90min - Continuous training in Zone 1 + 2. - Mark yourself away here Rest WeekQuick Guide to Choosing Your Next Pair of Trail Shoes
Additional Shoe Tips
On the Blog...WEEK 6 Wednesday Training - details are updated on the Google Calendar. - building on our zone 3 efforts on Wednesday - introducing loop with hills / terrain management. Sunday Training - Sunday is a combo leader lead / solo run with elevation focus - The first repeat will be leader lead and any remaining time will be solo. - 1st week of base training - 2hrs 20min - Continuous training in Zone 1 + 2. - Mark yourself away here TERRAIN MANAGEMENT This Wednesday we are taking our zone 3 efforts onto rolling terrain. This is going to require that you modulate your efforts depending on the type of terrain you're on. - flats - uphills - downhills Try focusing more on your effort. How does zone 3 feel for you and how can you keep that effort consistent on varying terrain? If you don't adapt your effort/pace on the uphills, for example, you'll quickly move into zone 4 or 5. The same goes for zone 1 and zone 2 on your recovery phase. Make sure you're adapting your efforts throughout the loop to ensure you're being consistent and staying in the proper recovery zone. TRAIN YOUR WEAKNESS 1. If you are stronger on the uphills but get dropped on the flatter and faster terrain, this likely means your aerobic endurance is likely higher than your running economy. >>> Try shifting some emphasis to flatter, faster running. 2. If your legs get very sore and you have fatigue that lingers for several days after a long run or race with lots of elevation gain/loss >>> Try increasing your leg strength and muscular endurance in the base phase :) 3. If you get dropped on the downhills >>> Try shifting some emphasis on faster downhill running. Start with more gradual/less technical terrain (like a FSR) where you can work on building your speed. Once you gain some confidence on non-technical/gradual terrain, slowly shift to more steep and technical options.
Remember - most things are hard before they’re easy. Stick with it. Keep focusing on showing up, doing the work and being consistent. You’re making progress and every tiny decision you make now is a step forward to making it a healthy habit. Video Highlights:
FUELLING
The following is an easy to follow check list you can use as a starting point when fuelling for Sunday runs:
This video will cover Wednesday & Sunday workouts, goals and homework for week 1.
Video Highlights:
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Coach RThank you for choosing P.A.C.E. I am excited to coach everyone this season! Archives
December 2023
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