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BOISE RunWalk, Boise Run Walk,
Boise running, Boise marathon, running events
Contents:
1. Coach Steve's Tip of the Week
2. Saturday location, time and topic
3. Form and Technique
4. Homework Assignment
5. Workout Wednesday
6. Massage, Schulman Therapy and Rolfing
7. Routes this Saturday
8. Training Schedule and Training Manual
9. Clinic Visual Aid posters |
Shu's
Idaho Running Company
Boise running
groups, boise running events, boise running
Weekly Update
July
28 thru August 4
www.boiserunwalk.com
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1.
Coach Steve's Tip of the Week
Use each Saturday's workout as an experiment towards your
target distance, whether it's a 10K, half marathon or full
marathon. Each Saturday, experiment with nutrition,
hydration, what apparel to wear, pace and other strategic
components of your training program. As you move into the
season, into the 4th, 5th and 6th week, you'll have an idea
that water, carbohydrates and pacing play a big role in the
success of your workout. Following the workout, fuel your
recovery with 200-300 calories of fruit and protein (80%
carbs, 20% protein) within 30 minutes of completion.
Following your Saturday workout, gage how you feel. If you
are tired and exhausted, use this feedback to approach next
Saturday with better nutrition, hydration and pacing,
and purposefully complete each Saturday workout feeling good
after having fun... with extra gas in the tank that causes
you to think you could have gone even farther!
2.
Saturday locations, time and topics
Saturday July 31 7:30am at
Camelsback Park
map
Topic: Run:Walk intervals &
Strategic Plan
Saturday August 7, 7:30am at
Shoreline Park map
Topic: Sports Nutrition, and Injury
Prevention
6:45am - MARATHON group*
7:30am - Half Marathon and 10K groups**
*note:
marathoners will meet earlier than the other groups on the
following dates:
Aug 7, Aug 21, Sep 4, Sep 18
**note:
10K and half marathoners always meet at 7:30am
3. Form and Technique
You have control over several variables involved in your
running form and the technique you implement. Those
variables are:
1. stride-length
2. stride turn-over
3. posture
4. relaxation
5. core strength
6. flexibility
7. your smile
Watch the 16 minute
video
if you have any questions about what good running form looks
like. Fell free to ask a coach to look at your gait while
you run. And smile!
4. Homework: Strategic Plan and Race Strategies
Read
Training Manual page 64-65
Look at
posters pages 4, 5 and 9 to see examples of strategic
race plans.
Bring questions to this Saturday's coaching session on
these topics. We start
promptly at 7:30am. Camelsback Park by the restrooms.
map
5. Workout Wednesday
July 28 @ 6PM
@ Glenwood
map
Next week Aug 4, meet at Parkcenter Blvd next week Aug 4.
Why do we meet on Wednesday? It's an opportunity to
meet with new friends, and get one of your
mid-week workouts completed. Informal, bring your
water. Questions? Bring them too. Have fun!
Walkers and runners... everyone.
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6. MASSAGE, SCHULMAN
THERAPY and ROLFING - please
support our therapists. |
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Russ Freestone. Relief at Last! Schulman Therapy
Relieves deep tension and maintains flexibility
in the muscles and joints. Benefits: (1) Improve
performance. (2) Avoid injury. (3) Recover
faster from long runs. (4) Speed healing from
injury.
$25 off first session. Packages too!
Call for all details. (208) 378-1377
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Sports Rub
Massage Therapy - Paula Kerr CMT
(off Fairview & Mitchell) Boise, Idaho 83704
Phone 336-9306 today for an appointment.
First hour visit at the half hour price.
ROLFING and Massage Therapy
Hour $55, Half Hour $35
www.BodyDynamicsBoise.com
Mary Lou Wickham
certified * licensed
Therapeutic Bodywork
for Injury, Aches and Pain 322-4455 |
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7. Routes this
Saturday:
10 miles - marathon group (TBA)
5 miles - half marathon group
From Camelsback restrooms up Foxtrail #36
past the water tank to the parking lot, and return....
twice.
3 miles - 10K group
From Camelsback restrooms up Foxtrail
#36 past the water tank to the parking lot, and return.
8. Training Schedule
and
Training manual
Also,
here is the 2010
seasonal chart
of Saturday distances
9. During our clinics we often use visual aids and
graphs.
Feel free to download a copy (PDF) of these
posters.
See you Saturday! Questions? Call Coach Steve today. (208) 639-1434
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