Laurel's Frogger Blog!

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Wednesday, June 3, 2015, 07:08 pm
Greetings ‪#‎Frogger15‬ friends and followers! It has been an exciting week training for the Frogger 15 as I am now officially on a running plan thanks to Steve at Outdoor Addictions. http://outdooraddictions.ca/ ...

Week 7 – June 2, 2015

The Plan

Greetings ‪#‎Frogger15‬ friends and followers! It has been an exciting week training for the Frogger 15 as I am now officially on a running plan thanks to Steve at Outdoor Addictions. http://outdooraddictions.ca/

When I sat down to chat with Steve about creating a training plan for the Frogger 15, I felt confident and excited – I have been running two to three times per week for six weeks, so I was fairly certain I was in a good position to take up a more structured plan. Remember when I said running is fun and challenging? Both of those descriptors have been kicked up a few notches now that I have started on the plan Steve has set up for me. For each run, Steve gives me a timeline, details on type of route, and pace (examples below). Once I complete the run, I fill in my post-activity comments so he can see how I’m doing. This is all done on Training Peaks (www.trainingpeaks.com), so I have access to my plan wherever I have access to the Internet (which seems to be most places for me, but that’s another topic altogether), so no excuses about not knowing the details of my runs.

Here are three samples of what Steve has designed for me:

45 minutes – Easy Endurance Run
On soft surface preferably, trail etc. Heart rate zone 1 to 2 (Maximum HR zone 2.5) Check cadence several times (21+ right foot strikes in 15 seconds). 85–95 RPM. Relax, easy pace, check form. The goal here is to run SLOWLY without stopping for the entire duration. Enjoy the run. Walk to cool down and stretch afterwards.

45 minutes – Fartlek, 5km pace
BT: Fartlek. Warm up well. On rolling course run 1-2 minute pick-ups at a faster than normal pace as you feel like it. No structure or form, random. Cool down and stretch

1 hour – Aerobic run
Run with heart rate in zone 1 - 2 on a flat, soft surface. VERY easy. Embarrassingly slow. Best alone. Walk hills if necessary to keep heart rate low. Remember the talk test - If you can't carry on a conversation with yourself then you're going too fast. Ideal is zone 1 to zone 2.5. Stay out of zone 3. This is termed Long, SLOW distance. Remember your posture - upright, looking ahead, elbows in, relax and don't squeeze your little birdies. Cadence about 90 RPM. Cool down and stretch afterwards.

I did the one hour run yesterday in the trails of the Beaver Lodge Lands and it was quite fun! And challenging! I am grateful for Steve’s coaching as I am already beginning to feel stronger and am running for more time than I had been on my own.

Thanks Outdoor Addictions! And happy ‪#‎running‬ to all! #Frogger15

Laurel









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