Page 93

Regardless of your strategy, you should know what it is and have practiced it during your training. Don't start too fast and try to bank time—it's a strategy that rarely works and can burn you out quickly.

Know what time you are going to get up, and get to the race early. Race morning is often harried and frustrating as traffic is more congested than usual on an otherwise quiet weekend morning. Parking becomes its own competition. And porta-potties are at a premium. Your best defense against these inevitabilities is to get to the race site early, which means getting up at least three hours before the start of the race. This will allow you plenty of time for breakfast, bathroom breaks, commuting, parking, a solid pre-race warm up, and probably another bathroom break. In the same way that you would show up early for a job interview to avoid

added stress, make a point of getting to the race early.

Know your nutritional needs. This includes both pre-race meals and nutrition during the race. Write down how many calories you plan on taking in and at what mile markers. You may even want to write it down on your hand or set an alarm on your watch to alert you when it's time to eat. The best insurance policy against a bonk in energy is regular eating intervals; easily digestible calories every 30-45 minutes. Practice what works for you and have your snack supply in a spot that's easy to grab during the race.

Know your sphere of influence. One of the biggest causes of stress in racing is fretting about things out of your control. You can't control the weather as much as you'd like, you can't control other competitors, and

you can't control how your body will react that day. The biggest things you can control on race day are your emotions and how you react to adverse situations. Practice racing with an attitude of joy and appreciation for the ability and opportunity you have to compete.

Stay in the moment. When you get tired or sore, doubts start to creep in and you start thinking negative thoughts. When your mind wanders away from the task at hand, bring it back by focusing on your breathing, maintaining good form, and staying as relaxed as possible. Soak in your surroundings—admire the hoopla, thank some volunteers, and bask in the glory of your body's abilities. You never get that moment back, so cherish it. One of the greatest things about competition is that it brings out the human response in all of us. Everyone

Half-Marathon Training Plan for 3M or Austin Half

stands at the starting line or on the sideline feeling nervous and anxious. That's not just an emotional response, but a physical one as well and regardless of ability or experience, it will always be there. That fight-or-flight response is the great equalizer handed down from our prehistoric ancestors. There is no secret pill or formula that separates good athletes from champions. Success in sport is dependent upon your beliefs and ability to prepare your mind for competition. A champion's mindset is really those daily habits you form to create a positive and confident training atmosphere. It's consistent work and practice. It's quieting the negative mind chatter. It's scripting your response in every situation. And it's the realization that you are grateful for the opportunity to be there in the first place. afm

Weeks 9–12 (12/29-1/25)

Details of each workout will be on the Interactive Training Plan. Visit austinfitmagazine.com for more information.

Week 9 (12/29–1/4)

Week 10 (1/5–1/11)

Week 11 (1/12–1/18)

Week 12 (1/19–1/25)

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Strength, yoga, or core work

Warm Up (WU): 1 mile easy pace (RPE 3-4) or easy HR Zone 1 or low HR Zone 2 Main Set (MS): 4 miles at projected goal pace to practice race day pacing

XTrain – no running

30 min tempo run RPE is 7–8 or HR Zone 3–4

Rest!

Long Run: 14 miles First 10: 60–90 sec below race pace Last 4: at or near goal pace

Optional Run: 3 miles or XTrain

Strength, yoga, or core work

Warm Up (WU): 1 mile easy pace (RPE 3-4) or easy HR Zone 1 or low HR Zone 2 Main Set (MS): 5 miles at projected goal pace to practice race day pacing

XTrain – no running

30 min tempo run RPE is 7–8 or HR Zone 3–4

Rest!

Long Run: 11 miles 60–90 sec below race pace

Optional Run: 4 miles or XTrain

Strength, yoga, or core work

Warm Up (WU): 1 mile easy pace (RPE 3-4) or easy HR Zone 1 or low HR Zone 2 Main Set (MS): 4 miles at projected goal pace to practice race day pacing

XTrain – no running

30 min tempo run RPE is 7–8 or HR Zone 3–4

Rest!

Long Run: 6 miles First 4: 60–90 sec below race pace Last 2: at or near goal pace

Optional Run: 3 miles or XTrain

Rest!

Warm Up (WU): 1 mile easy pace (RPE 3-4) or easy HR Zone 1 or low HR Zone 2 Main Set (MS): 3 miles at projected goal pace to practice race day pacing

XTrain – no running

30 min Easy

Rest!

20 min Shake Out Run

RACE DAY!

RPE = Rate of Perceived Exertion (1 is super easy–10 is incredibly difficult) XTrain = Cross training days. Give your legs a rest and enjoy other activities such as swimming, yoga, or cycling. Beginners or New Runners: If you are starting from ground zero with this plan, I encourage you to take regular walk intervals during the prescribed workout.

01.2015 • au stinfI tmaga z i n e . c o m • 93

January 2015 - The Best Of 2014 Issue  

We asked you to vote for the people and places that keep Austin fit. Here’s who and what made the cut.

January 2015 - The Best Of 2014 Issue  

We asked you to vote for the people and places that keep Austin fit. Here’s who and what made the cut.

Advertisement