Hiatus

Before we begin, I am really glad the Rockies swept the Yankees. In case you didn't know, I really despise the Yankees.


Great week of work from the kids that I saw this past few days. A great Red Rocks session, only one puker I believe. (must be all that Columbian food he ate for breakfast.) And, on Thursday, I thought we had a great long run with some hills in my neighborhood. I liked that work-out a lot, with a combination of some long slow distance with some tough hills thrown in there.

This weekend, it is very important that you get a over-distance run in. By over-distance, I mean something that is longer than you have ever run this summer. If you longest run is 90 minutes, got for 1 3/4 hours. If it is two hours on the Cherry Creek trail, then go for 2 hr 15 min. Really try and stress your muscles by going ultra long!!!

Hiking is a great way to get over-distance, as you are stressing the system and keeping your heart-rate up by hiking (not running) quickly uphill, you are at altitude, and you will probably be hiking for more than two hours. If you can get up to the mountains this weekend, go for it, you won't be disappointed!

OK, here are the next two weeks worth of work-outs.

The week of June 18th -June 24 was our really hard week. So, the week of June 25-July 1 will be a recovery week. We have to get some rest in so our muscles grow back stronger!

6/25--Day off. Get some general strength work in, and stretch and hydrate!
6/26--Day 0ff. Yes, another day off. Rest, stretch and hydrate!
6/27--Red Rocks. I won't be there, so I assume the older kids can run the work-out. Remember to bring a sock or a T-shirt to use as a marker, and make sure you have plenty of water!
6/28--Another easy day of running. Go for about 45 minutes or so. Focus on having good form!
6/29--This is a little bit of a speed day. Head to the track, warm-up and stretch, then do 4-5 400 m intervals at your mile race pace. Have fun with them, get plenty of rest in between, and then cool-down and stretch some more. Got to keep in touch with the speed muscles!
6/30--Cross train. Ride the bike, go swimming, play volleyball. Try to be active and not use a lot of your running muscles.
7/1--Sunday, this should be the long distance day. Go for a hike, run the Bluffs, run the Orchard/Cherry Creek trail, but try to get a long slow distance day in. You should run for at least 90 minutes.

Well, if that week was the recovery week, then this week we will start a new cycle of building up again.
7/2--As usual, Monday is a rest day. Get yourself prepared for the rest of the week.
7/3--60 minute run, off-road. Make sure to keep hydrated!
7/4--Red Rocks. I will still be back East, so it will be the same as the previous week, on June 27th. Don't forget your marker! Older kids are in charge!
7/5--I like the back-to-back hill days. Today, go to the Bluffs, and do at least 2 laps. Go early in the morning, as it gets really hot! Don't sprint the uphills, just use good form and technique.
7/6--Recovery day. 30 min run, nice and easy. Keep those legs loose.
7/7--Long slow flat distance day. Try to get an hour in, on terrain that is not very hilly.
7/8--Sunday, you know what that means! Over-distance!!!

These schedules are just outlines, you can modify them however you wish. But, remember, we are on cycles of stress and rest. The stress part is important, but the rest part is just as important!!!

See you in a few weeks!
Sep