2023 Half Marathon Training Team Guide

HALF MARATHON TRAINING TEAM

A ugust 5 - November 11, 2023

Welcome to the 2023 SPORTS BACKERS HALF MARATHON TRAINING TEAM!

We are honored that you have chosen our group to prepare for the CarMax Richmond Half Marathon. This program has been designed to support all levels of participants—from beginners to advanced participants—to train for and complete 2023 CarMax Richmond Half Marathon. We take great pride in working with all of the ‘first-timers’ in the group; we know with hard work, commitment, and enthusiasm, you can complete your first half marathon! The overall training team is divided into smaller sub-teams based on your training day and training level. These smaller groups will be your ‘community’ for the next 14 weeks. Each of the smaller teams will have a head coach and several assistant coaches who will serve as your primary mentors and cheerleaders for the duration of the program.

Now in its 15th year, the Sports Backers Half Marathon Training Team started with 625 participants in 2009 and in 2019 reached over 1,300 participants. In 2020, despite the pandemic we found ways to safely bring together 300 + people to train. Last year, with continued safety guidelines we had about 1,050 participants train with us! This success has helped shape our non-profit mission to inspire people from all corners of our community to live actively. We hope to improve the health and wellness of our community and make Richmond a more vibrant place to live, work, and play.

So many things have changed since 2009, but one thing that has stayed the same is the essence of HMTT. We continue to come to together and train as a community in fresh and exciting ways. In 2022, we introduced walking specific coaches. Last year was so successful, we are continuing our growth of inclusion of all active community members by creating a Walking Team (the Grizzlies). Our training teams epitomize the active lifestyle and we hope that you, as a participant will “pay it forward.” You will find that your participation on the Half Marathon Training Team will have a positive impact on your family, co-workers, and friends. They will be so inspired watching your success that they will become more active! #LetsGoRVA We value your input in this training program as we strive to make it better each year. Please do not hesitate to contact coaches, program administrators, or Sports Backers with any suggestions, comments, and concerns.

Again, thank you for your support and confidence in us. Your volunteer coaches will work hard with you and for you over the next three and a half months. Let’s have fun, be safe, and enjoy running the roads of Richmond!

Sincerely,

Jon Lugbill Cheryl Groce-Wright Executive Director Head Coach Sports Backers Half Marathon Training Team

THANK YOU TO ALL OF OUR SPONSORS

TABLE OF CONTENTS

HEAD COACHES & ADMIN

Head Coach

Cheryl Groce-Wright

cheryl.hmttheadcoach@gmail.com

cheryl@sportsbackers.org

Route Coordinator

John King

sbhalfrunners@gmail.com

SATURDAY NOVICE TEAMS

GRIZZLY BEARS (WALKING TEAM)

Nikkia Young

CROCODILES

Al Winkler

Stan Parcell

ZEBRAS

April Ristau

DRAGONS

Hilliary Harrison

CHEETAHS

Ray Kniphuisen

KANGAROOS

Brian Dueweke

SATURDAY INTERMEDIATE TEAMS

RED BELLIED COOTERS

John King

SPRINGBOKS

Andrea Blanchard

HONEY BADGERS

Joe Flynn

SAG Support Coordinators

Pam Hunter

1blondpammy@msn.com

Photographer

Chris Schuessler

SUNDAY NOVICE

WILDCATS

Keech LeGrand

GREYWOLVES

Tommie Deaner

TEAMS

SUNDAY INTERMEDIATE TEAMS

DINGOS

Colin Schoenhaut

COYOTES

Dennis Kao

VIRTUAL TEAM

Vicki Warren

Good Luck Runners!

Walmart is a proud sponsor of the Richmond Marathon

WHAT YOU CAN EXPECT

FROM THE PROGRAM:

• We will have group runs each weekend.

• We will have the coaches regularly communicate with you and check-in on your progress.

• We will have predetermined written training routes each week that will be posted on our website, halfmarathontrainingteam.com

• We will have water electrolyte drink (Nuun) available at SAGs along the route and at the stadium. We will not have cups; you need to provide your own hydration vessel each week. We will provide selected snacks and gels at regular intervals during your weekend long training sessions. We encourage you to try a variety of nutrition options throughout the season to figure out what works best for you. What works best for you, may not be what is available at training.

• This is a team-based program; however, we will work with you, within reason and as needed, to adjust the training schedule to suit your specific needs.

• We will have clinics on various topics related to participating in half marathons with speakers who are experts in their fields.

• We will keep you motivated as you work toward achieving your goals.

• We will help guide you to use safe and healthy practices.

GROUP WORKOUTS

The most important workout of the training week is the weekend long run. This workout is crucial to increasing your endurance for the half marathon. Each weekend the mileage will get progressively longer, then your mileage will “fall back” for a recovery week. These recovery weeks are an important part of your training cycle. Respect the process, take the recovery. By Thursday of each week, the weekend routes will be posted on the half marathon training team website: www.halfmarathontrainingteam.com.

TO MAKE YOUR TRAINING SUCCESSFUL:

• Be committed—training for a half marathon will take a lot of your time over the next three and a half months.

• Be honest with yourself.

• Follow the training schedule to the best of your abilities.

• Keep a training log of your daily activities.

• Safety. You will be on the sidewalks and streets of Richmond. You must always be aware of where you are, traffic around you, the surfaces you are running on, and no more than two abreast!

• Attend the group workouts. We know that most cannot make them all—make as many as you can.

• Be on time and ready to run for each group training session.

• Let your coach know if you will be missing multiple workouts so we can work with you to develop a plan to maintain your fitness.

• Make sure you are practicing self-care after each training session to support recovery.

• Let your coaches know if you are hurt.

• Give us feedback on how we can make things better for you.

• Help us find your community, your people. We have 13 teams training on Saturday and Sundays, following 2 training schedules – you should never feel alone. If your assigned team doesn’t fit your needs, let us help you find a better fit.

When you arrive at City Stadium each week, your coach will have a sign-in sheet for tracking participants. PLEASE CHECK IN EVERY TIME so that we know you are there. If you arrive late and go out with a different team, please let that coach know and sign in as a guest of that team. When you finish PLEASE CHECK OUT EVERY TIME so that we know you have finished. We WILL call you and/or your emergency contact if you do not sign out.

YOUR TEAM & SUB-TEAM

You are a member of the Sports Backers Half Marathon Training Team. Due to the size of the overall team, we will divide you into smaller sub-teams, each of which is assigned a team ‘animal’. This is done to help you meet others who are following the same schedule and who are approximately the same pace. The team aspect of the program is important! You will be spending the next three and a half months with these people. They will become your friends and, often, your running family. We have assigned the teams based on:

• Your request to train with a specific person or coach

• Your request to train with a specific team

• The information you provided during registration – Training Day, Schedule, Estimated Finish Time

We highly recommend you try out your assigned team for 3-4 weeks to really gauge how the team works. However, we don’t always get it right. If you are not happy with your team for any reason, please reach out; we will move you to another team. You need to have a home team; however, we understand occasionally you may need to train on the “other” weekend day. Ask Coach Cheryl or your team head coach which team would be the best fit for you.

www.halfmarathontrainingteam.com

The team website will be a valuable source of information during the course of the training program. In addition to having weekly routes posted, it has several other features:

- Routes: Weekend long run routes will be posted on the website by Thursday of each week.

- Resources: You will be able to find more information on clinics, various group runs, technical articles, etc.

BASIC GUIDELINES FOR YOU TO REMEMBER DURING YOUR TRAINING

TRAINING

• Follow the 10% to 20% rule. Don’t increase your weekly mileage (or time) by more than 10%-20%.

• Alternate hard and easy workouts. Don’t do hard workouts on consecutive days.

• Don’t expect changes in one week. Training benefits take at least four weeks to be realized. It takes the body at least four weeks to adapt to a new level of cardiovascular strength. Modify your training routine every four to six weeks as capabilities increase.

• There are two training variables – distance and intensity. When changing your training schedule, only change one variable at a time. Up the distance

– When that feels comfortable, up the intensity. When that is comfortable, up the distance again.

SAFETY

• Always carry identification with you.

• Always face traffic. When in a group, do not take over a lane of traffic – keep to the side (no more than two abreast) or use sidewalks when available.

• When in a group, look out for one another. Point out oncoming traffic, potholes, and debris.

• In the dark, wear a reflective vest, head lamp, flashing light, and other reflective gear.

• Be alert for cars. At an intersection, make eye contact with the driver of the car. Make sure the driver acknowledges you before you pass or else give the vehicle the right-of-way.

• Don’t wear headphones.

• Drink the proper amount of water and/or sports drink. Even in cold weather you should be drinking plenty of fluids.

• Watch your form. Your form is important. If you train with poor form, you will reinforce poor form. Over the course of a half marathon, poor form can decrease your efficiency and add minutes to your time

• Reflect on your training. Once every month, if not more, review your training log. Think about your progress. Are you “pouring the foundation” that will allow you to achieve your goals? Have you been able to keep up with the plan mileage?

• Base your nutrition on time NOT distance. Creating your nutrition plan based on your average pace rather than mileage will help you fuel your body through your workouts more efficiently –keeping a steady energy level.

• If anything hurts, STOP. For recovery, think MICE (Move, Ice, Compression, and Elevation).

• More than ever, drivers are not paying attention to their surroundings when they drive. Phones are continually distracting drivers. We all see it every day. BE ALERT! When a car approaches, assume they do not see you and give them a clear path. Make sure the driver acknowledges you before you pass or else give the vehicle the right-of-way. We’ll say it more than once-if you get into a fight with a car, you lose. Respect the road and don’t ever get complacent because you are in a group.

HYDRATION AND HYPONATREMIA

The hydration status in half marathon participants is dependent on the balance between sweat loss and fluid replacement—dehydration occurs when fluid loss is not adequately replaced. You should strive to stay hydrated daily, your body will not allow for day-of hydration "cramming"! Sweat rates are influenced by individual physiology, weather conditions, clothing, and workout pace. Warm, humid weather (summer in Richmond?) increases sweat rates and may accelerate the onset of dehydration and heatrelated illnesses. Keeping the body properly hydrated with the right amount of fluids improves safety and performance in a long workout or race. However, it is possible to ingest too much fluid, which can result in a potentially fatal condition called hyponatremia. Balancing fluid intake with sweat loss to avoid dehydration and hyponatremia is the marathon participant's goal. Find out what keeps you in balance; there is no standard intake for everyone.

SIGNS OF DEHYDRATION

Thirst is an initial indicator of dehydration and you should start replacing your sweat loss. Signs and symptoms of worsening dehydration include headache, fatigue, dizziness, nausea, muscle cramps, weakness, abnormal chills, thick saliva, and irritability. The best way to avoid dehydration is to calculate your sweat rate and replace your anticipated loss throughout the workout. A few (10-20) ounces of sports drink or water about an hour before a workout or race will help you start with adequate fluids in your system.

CALCULATE YOUR SWEAT RATE

The easiest method to estimate your sweat rate is to weigh yourself nude and then workout for an hour (put clothes on first!). At the end of the workout, strip down, towel off, and reweigh yourself. The difference in weight is equal to your sweat rate. Approximately

that amount should be replaced in each hour of your workout or race. If you have determined that you need to drink six ounces every 20 minutes, then you stick with that plan for longer workouts and for races. Note that this may require you to carry your own hydration during long workouts to support your personal needs.

SYMPTOMS OF HYPONATREMIA

Early symptoms include puffiness (swollen fingers, tight fitting watch), nausea, vomiting, progressively worsening headache, and a sense of “just not feeling right.” More serious symptoms will show when worsening brain swelling leads to confusion, irritability, agitation, and seizures. Left untreated, hyponatremia can progress to serious brain and lung swelling, coma and death.

HOW TO AVOID DEHYDRATION & HYPONATREMIA

Develop your own balanced hydration program using these tips:

• Always carry your own hydration during workouts or races to ensure you maintain your hydration plan.

• Do not overdrink.

• Drink when you are thirsty or determine your fluid intake that keeps your weight balanced with a slight 1-2% loss during a long run. The rate of sweat and weight loss for the same distance varies according to time of the year and weather conditions.

• Keep your urine a pale-yellow color like lemonade, not like apple juice (dehydration) or clear like water (overhydration). Not needing to urinate can be a sign of dehydration.

• Try to match fluid intake to weight loss. For example, if you lost 2 lbs (32 oz), you should try to drink close to 32 oz over the course of your during that long workout during that long workout.

1. Hew-Butler T, et al. Consensus Statement of the 1st International Exercise-Associated Hyponatremia Consensus Development Conference, Cape Town, South Africa. Clinical Journal of Sports Medicine. 2005; 15(4):208-213.

2. Almond CSD, et al. Hyponatremia among Runners in the Boston Marathon. The New England Journal of Medicine. 2005; 352(15):1550-1556.

yoU Are

Of course you are. You’re “all in” for a great race. And so are we. There on race day and ready to provide care if needed.

We’re proud to be this year’s medical sponsor. See you on race day!

VCU Health is the official medical sponsor of the Allianz Partners Richmond Marathon, CarMax Richmond Half Marathon and VCU Health Richmond 8K

Official Event Charity

Kids Run RVA, a program of Sports Backers, is committed to improving the health of all Richmond area youth by encouraging routine physical activity. We do this by supporting school and community based kids running clubs and the coaches who lead those clubs.

As an official charity of the Allianz Partners Richmond Marathon, donations to Kids Run RVA help us to provide free training opportunities for youth of all ages, abilities, and backgrounds as well as funding to support school-based run clubs and events. For schools with fewer resources, Kids Run RVA grants can additionally cover transportation and entry fees to Sports Backers events, which serve as celebrations of the students’ discipline and hard work.

We invite each of you to learn more about how you can get involved with Kids Run RVA. Each time a child laces up his or her shoes, you will be giving them the most important gift of all: a path to good health and fitness!

RESOURCES

GENERAL & TECHNICAL READING

Anatomy for Runners: Unlocking Your Athletic Potential for Health, Speed, and Injury Prevention, Jay Dicharry

A Beautiful Work In Progress, Mirna Valerio

Born to Run, Christopher McDougall

Can't Nothing Bring Me Down: Chasing Myself in the Race against Time, Ida Keeling with Anita Diggs

Daniels’ Running Formula, Jack Daniels, PhD

The Genius of Athletes: What World-Class Competitors Know That Can Change Your Life, Noel Brick and Scott Douglas

Good for a Girl: A Woman Running in a Man's World, Lauren Fleshman

The Happy Runner: Love the Process, Get Faster, Run Longer, David Roche and Megan Roche, MD

How She Did It: Stories, Advice, and Secrets to Success from Fifty Legendary Distance Runners, Molly Huddle & Sara Slattery

The Incomplete Book of Running, Peter Sagal

Mile Markers: The 26.2 Most Important Reasons Why Women Run, Kristin Armstsrong

My Life on the Run: The Wit, Wisdom, and Insights of a Road Racing Icon, Bart Yasso and Kathleen Parrish

ROAR: How to Match Your Food and Fitness to Your Unique Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body for Life, Stacy T. Sims, PHD

Run Forever: Your Complete Guide to Healthy Lifetime Running, Amby Burfoot

Run Walk Run Method, Jeff Galloway

Runner's World How to Make Yourself Poop: And 999 Other Tips All Runners Should Know, Meghan Kita & Editors of Runner’s World

Running While Black: Finding Freedom in a Sport That Wasn't Built for Us, Alison Mariella Désir

Running for Women, Jason R. Karp, PhD, Carolyn S. Smith, MD

The Science of Running, Steve Magness

Slow AF Run Club: The Ultimate Guide for Anyone Who Wants to Run, Martinus Evans

What I Talk About When I Talk About Running: A Memoir, Haruki Murakami

NUTRITION

Diet Cults The Surprising Fallacy at the Core of Nutrition Fads and a Guide to Healthy Eating for the Rest of Us, Matt Fitzgerald

Nancy Clark’s Sports Nutrition Guidebook, Nancy Clark, MS, RD

Racing Weight: How to Get Lean for Peak Performance, Matt Fitzgerald

Run Fast Eat Slow: Nourishing Recipes for Athletes, Shalane Flanagan and Elyse Kopecky

Run Fast. Cook Fast. Eat Slow.: Quick-Fix Recipes for Hangry Athletes, Shalane Flanagan and Elyse Kopecky

The Runner's Kitchen: 100 Stamina-Building, Energy-Boosting Recipes, with Meal Plans to Maximize Your Training, Emma Coburn

Running on Veggies: Plant-Powered Recipes for Fueling and Feeling Your Best, Lottie Bildirici

MENTAL

Brain Training For Runners, A Revolutionary New Training System to Improve Endurance, Speed, Health, & Results, Matt Fitzgerald

The Comeback Quotient: A Get-Real Guide to Building Mental Fitness in Sport and Life, Matt Fitzgerald

Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance, Alex Hutchinson

How Bad Do You Want It?: Mastering the Psychology of Mind Over Muscle, Matt Fitzgerald

Led Your Mind Run: A Memoir of Thinking My way to Victory, Deena Kastor and Michael Hamilton

Rebound: Train Your Mind to Bounce Back Stronger from Sports Injuries, Cindy Kuzman & Carrie Jackson Cheadle, M.A. CMPC

Running Is My Therapy: Relieve Stress and Anxiety, Fight Depression, Ditch Bad Habits, and Live Happier, Scott Douglas

Strong: A Runner's Guide to Boosting Confidence and Becoming the Best Version of You, Kara Goucher

WEBSITES

sportsbackers.org

PODCAST

CLINICS

Over the course of the training program, our sponsors and partners will host a number of clinics. The clinics are designed to be interactive, come ready with questions or email them in advance to coachcheryl@sportsbackers.org . We will do our best to record each clinic and post them our the HMTT website .

For more details on each clinic and the presenters, please click here

CLINICS TOPICS INCLUDE:

(Virtual) VCU Health Injury Prevention

Date: August 16, 2023

Where: Zoom, Join Here

Meeting ID: 875 0223 0113

Passcode: 049542

Presenters: Dr. Mary Caldwell and Christopher Thoene, DPT, Cert DN

(In-Person*) VCU Health Injury Prevention

You Must RSVP HERE by April 13 to attend in-person.

*This event has a 30 person limit

Nutrition

Date: August 30, 2023

Where: Zoom, Join Here

Meeting ID: 894 4611 7694

Passcode: 075350

Presenter: Emily Moore, RD, CPT

Fleet Feet GEAR CLINIC

Date: August 32, 2023

Where: Zoom, Join Here

Meeting ID: 846 1189 3781

Passcode: 108167

Presenter: Jeff Wells, Fleet Feet

HOW-TO & RUNNING SPECIFIC RESOURCES

Your coaches and the teams at VCU Health and Fleet Feet have worked hard to provide you with helpful information for a successful Sports Backers Half Marathon Training Team season and half marathon experience. These resources are available on halfmarathontrainingteam.com and include things like:

Hydration

Proper Gear

Injury Prevention

Running Attire

And, more!

SAVE 10% ON ALL IN-STORE PRODUCTS!

Thursday, August 10th

Monday, September 11th

Thursday, October 5th

PROGRAM OPTIONS

There are a number of different categories a participant can fall into when training for a half marathon. Some are based on experience and others are based on schedule structure. Our program uses three basic running schedules: Novice, Modified Intermediate, and Intermediate. The biggest difference in the schedules is the mileage completed throughout the season. The Novice Schedule will complete less miles over the course of the 14 weeks then the Intermediate. The schedule you choose depends on what type of athlete you identify as. Speed or pace should not be a factor in choosing a schedule. Here are some examples:

The Half Marathon Newbie is someone who is new to half marathons and distance running/walking. They run/walk 2-3 times a week, for about 10-15 miles per week. They should be comfortable completing at least 3 miles at once. A Newbie may have some racing experience, 5ks or 10ks, but their experience is generally limited. Their goal is to complete a half marathon. The Novice Schedule is best for a Half Marathon Newbie looking to finish their first half marathon.

COMPETENT

MARATHONER SKILLED HALF MARATHONER

A Competent Half Marathoner is someone who has been running/walking for some time. They currently run/walk 3-5 times a week and about 15-18 miles a week. They should be comfortable completing about 5-6 miles at one time. They have done some racing in the past and completed at least 1 or 2 half marathons. It’s possible that this maybe their first time using a structed training program. The Competent Half Marathoner is looking to expand on their training and/or racing goals including maybe a time goal or two. The Novice, Moderate Intermediate, or Intermediate Schedule would be applicable.

A Skilled Half Marathoner who has trained for and completed a few half marathons. They train 3-5 times a week, completing 20-25 miles per week, and can comfortably covers 7-10 miles at one time. Their goal is to improve on previous performances by building strength and endurance, or simply maintain their training regimen. Depending on their goal, The Novice, Moderate Intermediate, or Intermediate Schedule would fit.

The main difference between the novice and intermediate schedules is mileage completed throughout the season. Speed is a not a factor. If you are unsure about your training level, we recommend starting in the higher-mileage schedule. It is easier to fall back to the lower mileage schedule, if necessary. Because of the mileage difference between the training schedules it makes it difficult to jump from Novice to Intermediate even after only a few weeks.

HALF MARATHONER NEWBIE

WORKOUT LINGO

RUN/WALK INTERVALS

Remember speed should not be a not a factor when choosing a schedule. If you are unsure about your training level, we recommend starting in the highermileage schedule. It is easier to fall back to the lower mileage schedule, if necessary.

CONVERSATION PACE (CP)

Most of your running mileage through the season should be ran at conversation pace. These runs should be at a comfortable but consistent level where you can carry on a reasonable conversation. If you can only speak in short sentences between breaths, you are running too hard. This pace is designed to help you increase your confidence and your mileage safely while building endurance. Your conversation pace will adjust throughout the season depending on heat, humidity, and generally how you feel.

STEADY PACE (SP)

Most of your walking mileage through the season should be at steady pace, focus on your technique, good posture, strong arm movement, and good push off. This pace is designed to help you develop a powerful and faster pace as you progress. It pushes you, but you can maintain it for a long distance.

EFFORT WORKOUTS

An effort workout is different than an easy, casual workout. The weekly long workouts, hill repeats, track work, tempo runs, pick-ups, cross training, and even other sports are examples of effort workouts. You should approach these workouts with the intention to do them correctly. This means warming up, performing the workout at the level of intensity prescribed, and then cooling down properly. You want to stress your body but not damage it, and each workout stresses in different ways.

PICK UPS (PU)

Alternation between walking as fast as you can for 1-2 minutes and then lowering down to recover for double the time of the fast walking. Repeat as often as you can in one session. TIP: Set a goal number of reps before the workout.

TEMPO RUN (TR)

Mentally divide your run into thirds—completing the

first and third sections at your conversational pace. Run the middle third at a swift, sustained pace. This helps you practice maintaining your speed while minimizing risk of injury. Over time build up the middle portion to be at or near race pace.

REST (R)

Rest is as important a part of your training as your workouts. Rest days give your muscles a chance to repair and rebuild, making you stronger. Be realistic about your fatigue level and DO NOT feel guilty if you decide to take an additional day off to recover after a hard workout. Also, rest is not just for the body but also for the mind. Give your mind a break from the rigors of training when it’s needed.

ACTIVE RECOVERY (AR)

Active Recovery low-intensity activity that increases blood flow to the muscles, assisting in recovery & muscle repair. After an active recovery session, you should feel rejuvenated, recharged, and ready for your next training session. If you feel worn down, your body is tired skip active recovery and embrace a Rest Day. Examples: Yoga, Mobility, Foam Rolling, Stretching, Core

CROSS-TRAINING (X)

Cross-training is engaging in activities that improve (maintain) cardiorespiratory fitness, while not taxing your skeletal system and connective tissue. These are activities that reduce impact on your joints. Cross-training should not replace walking/running— it is meant as supplemental activities: a change of pace, injury prevention, helps increase aerobic capacity and flexibility, and gives your walking/ running specific muscles a well-deserved break. An ideal routine would include cardiorespiratory, strength training, and flexibility. The average length of a cross-training activity should be 45-60 minutes in length and should elevate your heart rate. Examples: swimming, weight lifting, yoga, rowing, elliptical, stair climbers, Pilates, Barre, and pool jogging.

Team or individual sports are great for cross training; however, there is a higher risk of injury due to the quick, lateral motions involved when changing directions quickly on the court/field/pitch. Always warm up properly and approach your sport as being a benefit to your training, remember your ultimate goal the finish line.

TRAINING SCHEDULES

The following pages contain six training schedules and the training log. Review the schedules and select the schedule matches your weekend long run day and your training level. Please make the schedule your own, adjust it to meet your needs and fitness. To help with some adjustments we have include a Modified Intermediate schedule that includes additional rest or cross training days, revised mid-week mileage, and the opportunity to do the novice mileage on Weeks 9, 10, and 13.

TYPICAL TRAINING WEEK

TYPICAL WALKING & NOVICE TRAINING WEEK FOLLOWS:

Saturday Training Sunday Training

Monday Easy Run Active Recovery or Cross Train

Tuesday Rest or Cross Train Easy Run

Wednesday 1/2 of Long Run 1/2 of Long Run

Thursday Easy Run1 Rest or Cross Train

Friday Rest Easy Run

Saturday Long Run Rest

Sunday X or Active Recovery Long Run

TYPICAL INTERMEDIATE TRAINING WEEK FOLLOWS:

Saturday Training Sunday Training

Monday Cross-Train Cross-Train

Tuesday Easy Run Easy Run

Wednesday 1/2 of Long Run 1/2 of Long Run

Thursday Easy Run1 Easy Run1

Friday Rest Rest

Saturday Long Run 1/2 of Long Run

Sunday 1/2 of Long Run Long Run

1 Early in the program, the Thursday run will be replaced with hill workouts. These workouts will greatly improve your ability to “run long”. Later, we will also offer optional track-based speed workouts. Before we move to these workouts, you will have ample opportunities to discuss the structure of these training sessions with your coaches.

ORDER OF IMPORTANCE

1.The long run is the most important run of the week. Try not to miss this run.

2.The Wednesday run is second in importance.

Make the schedule work for you, it’s ok to move works outs around to fit your life. If you fall between these two schedules. Not sure that you are ready to handle the full Intermediate mileage or don’t want to do all the mileage. You can follow the Modified Intermediate Schedule, substituting the second weekend run with a active recovery, rest, or cross-training day. Since this does not impact the long weekend run, we assign these participants to an intermediate team.

WALKING NOVICE SCHEDULE (SATURDAY)

NOVICE SCHEDULE (SATURDAY)

NOVICE SCHEDULE (SUNDAY)

MODIFIED INTERMEDIATE SCHEDULE (SATURDAY)

MODIFIED INTERMEDIATE SCHEDULE (SUNDAY)

INTERMEDIATE SCHEDULE (SATURDAY)

INTERMEDIATE SCHEDULE (SUNDAY)

TRAINING LOG

When filling out your training log, you can be as detailed or brief as you like. The pages are purposefully vague so that you can tailor the information to what is important to you!

With that said, there are a few things that you should consider tracking during your training:

• The overall amount of time and/or miles per workout

• Whether you were indoors or outside

• Time of day and weather during your workout

• The average pace during your workout

• If you run/walk indoors, note your pace and percent incline of the treadmill

• Cumulative miles on your shoes (you will go through more than one pair of shoes during the program)

• How you felt during your workout (some use a scale from 1-10, while others use the “great” to “poor” scale. Again, whatever works for you)

• What type of cross-training you did

• Reason for missing a workout (injury, work, etc.)

• Your race results!

This is not a cumulative list, nor do you need to track all of this data. Your log can be very motivating once you have accumulated a few months of information, and it can assist your coaches in helping you if problems arise. You can also spot trends that can easily allow you to adjust your training if necessary (like “I always seem to run better in the mornings, and it really makes me happy most of the day!”).

WEEK 1 8/07-8/13

SCHEDULED MILES FOR THE WEEK:

ACTUAL MILES FOR THE WEEK:

MY TOTAL MILES FOR SEASON:

“IT'S VERY HARD IN THE BEGINNING TO UNDERSTAND THAT THE WHOLE IDEA IS NOT TO BEAT THE OTHER RUNNERS. EVENTUALLY YOU LEARN THAT THE COMPETITION IS AGAINST THE LITTLE VOICE INSIDE YOU THAT WANTS YOU TO QUIT.”

- George Sheehan

WEEK 2 8/14-8/20

SCHEDULED MILES FOR THE WEEK:

ACTUAL MILES FOR THE WEEK:

MY TOTAL MILES FOR SEASON:

“RUNNING OFFERS US THE PHYSICAL STRENGTH AND MENTAL CLARITY FOR HUMAN COMPASSION.”

- Deena Kastor

WEEK 3 8/21-8/28

SCHEDULED MILES FOR THE WEEK:

ACTUAL MILES FOR THE WEEK:

MY TOTAL MILES FOR SEASON:

Notes:

“I OFTEN HEAR SOMEONE SAY I’M NOT A REAL RUNNER. WE ARE ALL RUNNERS, SOME JUST RUN FASTER THAN OTHERS. I’VE NEVER MET A FAKE RUNNER”

- Bart Yasso

WEEK 4 8/27-9/04

SCHEDULED MILES FOR THE WEEK:

ACTUAL MILES FOR THE WEEK:

MY TOTAL MILES FOR SEASON:

Notes:

Shoes: Pace:

“HILLS ARE YOUR FRIEND.”

- Don Garber MTT Head Coach

WEEK 5 9/04-9/10

SCHEDULED MILES FOR THE WEEK:

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“RUN OFTEN. RUN LONG. BUT NEVER OUTRUN YOUR JOY OF RUNNING.”

- Julie Isphording

WEEK 6 9/11-9/17

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“IF YOU RUN, YOU ARE A RUNNER. IT DOESN'T MATTER HOW FAST OR HOW FAR. IT DOESN'T MATTER IF TODAY IS YOUR FIRST DAY OR IF YOU'VE BEEN RUNNING FOR TWENTY YEARS. THERE IS NO TEST TO PASS, NO LICENSE TO EARN, NO MEMBERSHIP CARD TO GET. YOU JUST RUN.”

- John Bingham

WEEK 7 9/18-9/24

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“TRUST THE PROCESS.” - Unknown

WEEK 8 9/25-10/01

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“IF IT IS TO BE, IT'S UP TO ME.”

- Thomas Edison

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Notes: SUNDAY

Plan:

Weather: Shoes: Pace: Weather: Shoes: Pace: Weather: Shoes: Pace: Weather: Shoes: Pace: Weather: Shoes: Pace: Weather: Shoes: Pace: Weather: Shoes: Pace:

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WEEK 10 10/09-10/15

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“IF IT DOESN'T CHALLENGE YOU, IT WON'T CHANGE YOU.”

- Fred DeVito

WEEK 11 10/16-10/22

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“

DON'T

BE UPSET BY THE RESULTS YOU DIDN'T GET WITH THE WORK YOU DIDN'T DO.” - Unknown

WEEK 12 10/23-10/29

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Unknown

“THE RACE DOESN'T REALLY BEGIN UNTIL YOU WANT TO QUIT.”

WEEK 13 10/30-11/05

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“ONE FOOT IN FRONT OF THE OTHER.”

- Lynn "Nutty" Anderson MTT Coach

SUNDAY

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“ONE MORE MILE DON’T FORGET TO SMILE. ”

TRAINING TIPS (CONT.)

Your shoes and socks matter. That includes when you’re not exercising. Be kind to your feet. Pick running/walking shoes that fit correctly and workout in synthetic socks that have minimal seams. When not exercising, pick shoes that are comfortable and allow you to walk with a natural gait. Picking the right shoe is the most important thing you can do— picking the left shoe is the second most important!

Remind yourself of your commitment to the half marathon around your home and work. Whether on your bathroom mirror, the fridge, or the background on your phone, physical reminders of your goal and commitment can keep you on the right track.

Ditch the wet shoes. If you have logged miles in the rain or have sweat soaked shoes from a humid day, take out the insoles and stuff them with newspaper. Change the newspaper after a couple hours and you’ll have dry shoes for your next run. Don’t stick your shoes in the dryer!

Don’t get overwhelmed with advice! Trust the program. That is easy for a coach to say and hard for any athlete to believe. There are a number of different paths you could take to reach your goals. We don’t take a “one size fits all” approach; the HMTT plan is flexible enough to fit into your life and job needs—if you are committed to the work.

The muscle that hurts is usually the victim, not the culprit. Pay attention to your recovery and make notes in your training log so that you can refer to them in the future. 50% of running injuries are a re-occurrence of previous injury. With copious notes, you’ll be able to recognize injuries sooner and recover faster.

We ALL have bad days. As with anything you do for an extended period of time in your life, there will be

high points and low points. Don’t beat yourself up over a bad workout or if you have a setback due to injury. The program is long enough and structured in such a way that there is time to recover and bounce back.

You can’t fake it. A half marathon is you, your feet, and that voice in your head encouraging you along the way. You have to be your own biggest cheerleader, and you have to be honest with yourself about your training. If you want to be successful, you must put in the time and miles to create the stable foundation of fitness, experience, and confidence.

No limping allowed! If you have discomfort or an injury that causes you to change your gait, don’t run. Cross-train to maintain cardiovascular fitness until you can run with little or no pain. Limping creates biomechanical stresses that can lead to other physical breakdowns and injuries.

Wear sunglasses on bright sunny days. Without sunglasses you squint, which causes tension in the face. That tension can cascade down your entire body and performance can suffer.

Chat with your fellow participants. Being able to converse in a comfortable fashion is a key indicator that you are not working out too hard. It also means that you are actually working out with someone else—another key to success in training.

Ditch the Headphones! As a training program, we discourage the use of earbuds while participating in group training, but if you must wear them, we ask that you run with one earbud only so that you are able to hear your surrounds including safety and directional warnings.

TRAINING TIPS

It’s a good idea to have two pairs of training shoes, especially for the hot and humid Richmond summers. Heat, humidity, and your sweat can break your shoe down quicker than normal. Alternating two pairs is a great way to extend the life of your shoes.

There are a number of ways to lace shoes to make them fit better. If shoes don’t fit quite right, try different lacing techniques that can lock down your heel better or afford more room in the toe box.

Don’t run in place if you find yourself waiting at an intersection. You are working but not moving! If you are uncomfortable stopping and starting, it is a skill you must learn before race day. Intermittent breaks during a training run/walk, whether at a light, stop sign, or SAG stop, can extend the workout and keep you physically and mentally fresh, and they have no negative impact on your training.

Wear your water. Hand held, belt, or vest, carry your water. If you’re thirsty, why wait? Carry water on every run/workout over 45 minutes, and when the weather warms up, on every run/walk. The carriers are ergonomic and the adaptation to carrying water only takes a few runs. Many also include storage space for keys, gels, and cash.

Don’t overlook a proper warm-up. A good warm-up ensures blood flow to the muscles, gets your heart rate and body temperature up, and aides in the prevention of injury. A few static stretches will not work.

Train in conditions that you could encounter on race day. There is no need to avoid a windy day, a summer rain, or a chilly crisp morning. Knowing how you respond to different conditions is a key part of training, and will be valuable when formulating your personal race plan.

Wear bright and colorful clothing while on the road. Reflective gear and lights are a good idea even in the daylight. Make yourself visible to surrounding traffic. It’s much easier to hear what is happening around you without earbuds blaring music. Take advantage of all your senses to be aware of your surroundings —and make your surroundings aware of you. Stay safe on the roads!

Drive with the windows down. As you drive to the location of your run on warm and humid days, lower your windows and leave the A/C off. This will allow you to acclimate your body to running conditions for that day. Stepping out of the cold air into the heat and humidity forces your body to adjust quickly. Traveling with the A/C off and the windows down reduces that shock and helps transition you from indoors to outside.

Hills are your friend! Hill repeats and incorporating hills into your everyday routes are fundamental to half marathon success. Hills are speedwork, strength training, and mental tests all-in-one that will make you a better athlete. Make sure your routes have varied terrain and take advantage of those hills.

Food is the fuel that makes your body run the way it was meant to. Food will help you reach your goals, feel better, and have ample energy at the same time. Think of diet (not going on a diet) as 80% of health and fitness.

Start the day with a 16 oz. glass of water, and you’ll be in better shape to put your best foot forward throughout the day. Stay hydrated. Dehydration causes your blood volume to drop, lowers your body’s ability to transfer heat, and causes your heart to work harder, making it difficult for your body to meet the aerobic demand running places on it.

FOR THE ATHLETE IN YOU

FOLLOWING THE SCHEDULE

Our training program has been designed following a number of common training principles: not training 'hard' on consecutive days, increasing mileage by no more than 10% week-to-week, set recovery weeks, long workouts on the weekends, hill training, and so forth. However, the most important thing to consider is that the weekly guide is just that—a guide. Adjust this schedule to fit your life needs and priorities. The most important workouts of the week are the weekend long workout and the mid-week long workout. Make sure to plan your week around when you can do these longer sessions! They are the cornerstones of our training program.

SAFETY

Safety is priority #1! Make sure that you are familiar with your routes and the hazards that may present themselves during your workout. Your coaches will do their best to alert you prior to group trainings.

When training in pre-dawn or evening hours, be as visible as possible by wearing reflective clothing, blinking lights, and a reflective vest. A portable light source, like a headlamp or small flashlight is convenient, easy to carry and will help keep you visible to motorists. Stay off the road where possible and make sure you are facing traffic

It’s always a good idea to train with a group. During training, numerous groups exist and will form running groups on different days, times, at different paces, and from different locations. Use the training team website, Facebook groups, and your coaches to find groups that can work for you.

When you do go out in a group, if you must be in the street make sure to remain no more than two abreast and face traffic.

A lane on the street is not a pedestrian path, the roads are not closed to vehicles, bicycles, and other traffic. Remember

Should you miss a workout, it is not necessary to try to make it up by cramming it into the following week. Missing a workout here and there is ok. We have plenty of workouts planned to get you prepared for the half marathon, and piling on miles during a week to ‘make up' simply doesn’t work, and it can create physical stresses which lead to injuries.

Think of your mileage in terms of training cycles rather than just one day—missing three miles of a 20-mile week is 15%. If you do that every week, you are shortchanging yourself. However, missing three miles of a 100-mile month has a much smaller impact!

that the road is primarily for cars, not pedestrians. Always assume that a car does not see you and be prepared to avoid motorists who are not paying attention.

Bike Lanes are making the streets safer. The lanes are primarily for bicycles and they have the right away. If you see a bike coming move out of the lane. If you are using a bike lane, always face traffic.

At street crossings and intersections, always make sure the driver of a stopped vehicle acknowledges your presence before crossing in front it. A simple wave or nod from the driver is an “ok" to move in front of their vehicle. If it's a multi-lane road, check all lanes of traffic from all sides, and don't try to race a car to get across the street. Within the group, use verbal signs like “car left", “car back", or “car up” to let others know of oncoming traffic. Remember, if you get in a fight with a car, the car will win!

If you do train alone, make sure that someone knows your route, plans, and distance. It can be a note on the fridge, a post to Facebook, or a text message to a friend. Make sure someone knows your plans. Also, carry your cell phone and set up your "ICE" (In Case of Emergency) numbers in your phone.

CLOTHING

Don’t overdress for your workouts! Check the morning temperature, add 20 degrees and wear what you’d be comfortable standing around in at that temperature. Once you get started, your body will warm up quickly, and wearing the proper clothing will allow your body to work efficiently, channeling your available energy resources toward your training, not warming or cooling.

If you are unsure about how to dress, always layer clothing so you have the option of shedding gear as you progress. Items that you can carry in your hand, like arm warmers, gloves, and a skull cap are easy to stow if you need to adjust for warming weather. However, those items rarely, if ever, are needed until we get well into October.

Cotton is bad—cotton shirts, socks, anything cotton. It absorbs moisture and holds it within the fabric, inhibits cooling, promotes chafing, and can weigh you down. Wear synthetic moisture wicking gear, including socks. Wool and wool blends work well in cooler weather. You don’t need to spend a fortune for high end synthetic shorts and running shirts. Discount retailers offer many options these days as athletic fabrics have come a long way.

Make sure you find clothes that are comfortable, have seams that are sealed, or are finished well enough where they won't chafe, and are nice bright

colors. We spend a lot of time training on the road, and you should think of how visible you are when you dress for a workout, so brightly colored clothing is a must!

A dark color in the dark is always a bad idea. If you do find yourself training in the cover of darkness, make sure to wear reflective clothing or a reflective vest. Further, it’s a good idea to carry a light source, such as a flashlight, clip-on blinking lights, or a headlamp. All of the activewear retailers and big box stores have numerous options to keep you safe on the road in the dark.

What happens when it rains? We get wet. It's a good idea to wear a hat with a brim to keep the rain out of your eyes, but otherwise, just dress for the temperature outside. Only in heavy rain and wind should you consider wearing a shell. We’ll train in the rain, but thunder, lightning and tropical wind conditions will keep us off the roads.

When you come to the stadium for weekend training, or if you drive to meet training partners for a midweek workout, bring a change of clothes and a towel with you for after the workout. You’ll tend to hang around, stretch, have a snack, ask questions, and socialize if you are comfortable and dry. Remember that your post workouts recovery is as important as your workout.

LONG TRAINING SESSIONS = PRACTICE & EXPERIMENT

Once training exceed 2 hours in length, they are considered “long.” This isn’t an arbitrary time— there is a physiological change that takes place once you have been moving steady for around two hours. At that point, your glycogen stores reach low levels and your body starts to look for other sources for fuel, primarily fat and new sources of carbohydrates that you consume during the training. This is somewhat of a simplification, but all of your workouts over two hours allow your body to adapt to those physiological stresses, recognize that there are other sources of fuel, and train you to keep moving without getting that 'empty’

feeling. Thus, every long workout is an important component of your half marathon training program.

Each long workout should be treated as an experiment. Take extra care to monitor what you eat the night before, track your sleep habits, and try clothing combinations that you might use on race day. Fine tune your hydration habits during the training session and start to get accustomed to GU’s, blocks, gels, bars, or other food sources that will provide valuable calories on race day. When you get to a SAG stop for water/refuel, treat them like you would a water stop during the race. Take in fluids, grab some snacks, and keep moving. Don’t

graze and socialize for extended periods of time unless you plan to on race day.

Hopefully, you'll get to train in all sorts of weather conditions: warm, cold, wind, rain, sun and hopefully, at least one workout in perfect conditions. We all react different ways to changing conditions, so having the knowledge of how you manage your workout with a steady breeze in your face is something better learned during training rather than on the course.

Keep in mind though that weather conditions are not the only factors that impact training. Track all of this information in your training log. Over the course of your training, continue to refine your plan so that on your final long workout, you can have a mock marathon day. Knowledge is power, and it will breed a confidence that will serve you well on event day.

WEIGHT TRAINING VS. HALF MARATHON TRAINING

Incorporating weight training to an overall fitness program will provide many benefits. If you are interested in adding weight training to your training program, we recommend that you visit your fitness center or gym and consult with an instructor to learn the proper safe techniques for various exercises.

How does weight training interact with my training? You must first remember that your goal is to complete a half marathon. Therefore, when confronted with a choice between getting in a scheduled workout and doing weights, your workout takes precedent. That said, you can often do weight training on rest or cross training days, or you can supplement your training days with a weight training session. When incorporating a supplemental session of weight training, do it after your workout, whether it is immediately after a workout or in a second session later in the day.

Why weight training? It makes you stronger. Any time you are stronger, you will run more efficiently. You will have increased leg strength and more endurance.

PACE FOR LONG WORKOUTS

One area of confusion for many athletes is how fast should your run/walk during your long weekend training sessions.

Most of the scientific research indicates that your long workout pace should be 60 to 90 seconds per mile slower than your marathon race pace (or 90 to 120 seconds slower than your 10K race pace).

We think that this holds true for some people. If you are faster, you may want to be sure to moderate

You will be better able to hold your speed as the mileage increases.

It makes you less prone to injuries. As we train, we build up muscular imbalances. Your hamstrings become strong as your quads become weaker, etc. By doing weight training, you can strengthen the muscles that are not used as much. Thus, you will have less stress on the joints and be less susceptible to injuries.

Strong Core. It’s not about the 6-pack abs. Having strong core will strengthen your back and your hips, which will make you a stronger runner/walker.

Maintain muscle mass. As we age, it is a natural fact of life that we lose muscle mass starting at age 30. With weight training, we are able to maintain some of the mass we would otherwise lose.

Total Fitness. An athlete with strong legs is still weaker than an athlete with strong legs, strong arms and a strong core.

your pace on the long runs. However, our experience indicates that your long workout pace will not be significantly different than your ultimate half marathon pace (it still should be slower than your 10K pace).

The real rule of thumb: You don’t want to go out so fast on your long workouts, that you are wiped out for 2-3 days after the training session! If you don’t recover quickly, slow down on the weekends; it’s the time on your feet that really counts.

RUNNING IN THE HEAT

Let’s face it—Richmond can get hot and humid in the summer months. We try to avoid exercising in excessively warm weather, but there are times where it is unavoidable.

It’s the time on your feet that counts, so take frequent breaks if needed and make sure to listen to what your body is telling you!

STAYING MOTIVATED

All athletes can expect to have several “peaks and valleys” as the training program settles into the late summer months. Often, big "ups" can occur when you reach significant milestones in the program. It can be the first time that you have covered a certain distance in a training or a race, or it could be a personal best in a race during training season. When you achieve that type of success, there is a natural tendency to lose some motivation. You have kept to the plan and have seen results, but the road ahead is still long enough where you don't feel the pull of the finish line. Also, there can be valleys when you have a rough day, a workout that goes unexpected, or a training partner that is sidelined by injury. So, how can you stay motivated?

Read your log. Go back to day one and look at the mileage. Read your comments. Appreciate that all of the base-building and miles covered have put you in a position to be successful. It's not luck, but hard work and commitment that have gotten you here. Turn to the next blank page. Record your feelings. A month from now your perspective will be different and you'll appreciate the way you were able to work through the difficult time.

RACES WHILE TRAINING

Your goal is to complete the CarMax Richmond Half Marathon on November 11. Your training is focused on achieving that goal. So, how should you race other races while training?

Shorter races (5k’s and 10k’s) are a great proving ground if you are a new runner or have little racing experience. You can learn how to properly pace yourself over shorter distances, and mistakes can be corrected with little consequence (a short walk to the

Consider the following tips to stay safe and cool on a hot summer day:

• Hydrate.

• Avoid the warmest part of the day. Run early in the morning or after sunset.

• Adjust your pace and/or distance.

• Stay in the shade.

• Wear light colored moisture wicking clothing.

Mix up your workouts. Following the same routes dayto-day can become dreary. You end up racing yourself when many of those workouts are not intended to be harder efforts. Pick some different routes and try to vary the pace.

Retail Therapy. Buy something for yourself. Get a new gadget. Is it almost time for a new pair of shoes? Reward yourself for reaching a milestone with something tangible-something you can hold in your hand.

Struggling? Give yourself some slack. Remember that your training will have some plateaus and there will be rough days along the way. Reach out to your running buddies for some encouragement and talk to your coaches for some perspective. Be careful not to compare yourself to others. This is your training and your race.

Share your feelings with your family and those close to you. Bring them with you on the journey. Ultimately, most will find that the journey is the reward. Make the ones you love and care for part of the story, because after your race, it will be a great story.

finish in a 5k is far more desirable than a long three or four-mile stroll in the half marathon! These races can also help you test your speed, or your 'higher gears' and can be substituted for hill or track workouts.

A word of caution: Racing can be fun and addictive. There are races in town most weekends. Don't get in the habit of giving up a long run so you can do a 5k or 10k. Remember. . . your goal is the half marathon.

FINIDING TIME TO RUN

If you have the desire and motivation, there are ways to get your training runs wedged into a busy schedule. Some ideas that may help you take advantage of down time and keep you motivated:

Get together with a friend or a group. Training with others does wonders for your motivation.

Keep workout clothes with you or in your car at all times. Every so often you get an unexpected window of time, at work, lunch, or at a kid’s sports practice, where you could get a workout in – you are ready with your gear!

I INJURED, SORE, OR TIRED?

Whether a novice or experienced athlete, you are going to get run down at times during any training season. Your body is working hard as you build a stronger version of yourself. We have all had workouts with aches and pains, and mornings where we struggle to get out of bed as things hurt all over. Ultimately, you have to determine whether you are injured, sore, or tired.

Injured. Most running injuries are overuse injuries or injuries caused by mechanics. After running for years, you will become more in tune with your body and will begin to understand the messages that your body is sending you. Until then, ask yourself these questions:

Does the pain stay with me and is it a pain that I haven’t had before? Soreness tends to fade away, but injuries tend to give you some constant discomfort.

How sharp is the discomfort? The more intense the feeling, the more that it resides in one particular spot, the higher the likelihood that it is more than an ache or soreness.

Does the pain limit your range of motion and your ability to run comfortably? If you start compensating for a consistent pain by modifying your stride or natural running motion, you can often create additional problems by creating new stresses on your musculoskeletal system.

Write out your schedule and keep it in several places. Make your workouts part of your routine.

Have a gym membership or home exercise equipment? Can’t make it outside for a work out, try cross-training or take a run on a treadmill.

Be flexible. Things happen, things come up – be ready to improvise, adapt and take advantage of the opportunities when they occur.

If you think you might be injured, it is best to consult one of the trainers we have at the weekend runs, and visit your physician. Our coaches can give you personal anecdotes about numerous and various injuries that we have all battled and overcome, but you know your body best and should consult with a doctor to determine the best course of action. The VCU Health team is well versed in running injuries, biomechanics and will work to get you back on the road.

Soreness is common. Working hard makes you sore, and it is usually a good thing. It shows that you are pushing your body beyond its prior limits. Soreness fades over time, and it usually does not limit your range of motion or your ability to run with your natural gait. Mobility is a key to avoiding excessive soreness. Think MICE (move, ice, compression, and elevation).

Fatigue. You need to know when your body is telling you to slow down. Maybe you had a long week at work, a couple very late nights with short sleep, or just a busy life schedule that has sapped some of your resources. Listen to your body. Rest days are built into the schedule. Take an extra day to recover, and do your best to get real rest and sleep. There is no shame in cutting a workout short, or taking it easy one day, or skipping a working, so you can recover.

AM

RUNNING FORM

Remember the old episode of “Friends’” where Phoebe was running through Central Park flapping her arms and legs...well don’t run like that!!! Phoebe might have been having fun but if she had used proper running form, she wouId have been much more efficient and less likely to get injured. Unlike Phoebe, we are very fortunate to have the following guidelines for proper running form.

Posture: “up tall” with slight forward lean at the ankles. To achieve this, stand with feet together, imagine someone is pulling a string attached to your belly button and gently fall forward ever so slightly while keeping your hips forward…(don’t stick your rear-end out!). The amount you lean forward is just enough to feel pressure on the front part of the feet. Head should be looking forward viewing the road about 10 feet in front of you. Do not have forward head; ears should be lined up closely with the middle of the shoulders. Head should be over shoulders, shoulders over hips and hips over feet.

Arm Swing: Shoulders need to be relaxed; “loose and low.” Make sure you are not shrugging shoulders upward. Swing should be relaxed movement at the

shoulders. Hands may come toward the midline during front part of the swing but not to cross midline. Elbows stay bent about 90 degrees. The hands should be held in a loose grip as if you were holding onto a potato chip. Move the hands from about the level of the hips to the height of the nipples; “hips to nips.”

Stride: Stride should be relatively short to keep a cadence toward 180 ideally (90 steps per leg). This will vary depending on height and speed of the individual. Taller people over 6ft running a 10 minute per mile pace for example may have more like 166 to 170 (83 to 85 per leg). A shorter stride decreases the impact of each stride and decreases the chance of overstriding (landing in front of your body).

Foot Strike: Should be close to (just in front of) a vertical line dropped from the belly button. The further you are out in front of this line the more “breaking” occurs and therefore less efficiency. The strike ideally is on the middle of the foot for slower runners and toward the front part of the foot for faster runners.

RECOVERY

Every sound half marathon training program has a rhythm to it. Slowly increase mileage, and then step back. Increase mileage again, and then step back.

Repeat. As we get into the 'heavy lifting’ months, where the weekend workouts extend past two hours, most athletes will welcome the step-back weeks with open arms. Warning: Resist the urge to push these shorter "long" workouts. They are there for an important reason, your body needs the rest the reduced miles bring. If you fall behind in your training, DO NOT use these weeks to catch up on training session or mileage. The recovery portion of the training is as important as the workouts.

Recovery is also important if you sustain an injury. If you try to train through a nagging injury, it tends to become a chronic injury, or it elevates to a disabling condition. Have patience. Listen to your body, doctor, and coaches.

An ounce of prevention is worth a pound of cure, right? It's the little things that we can do before and after a workout that can make a huge difference

in preventing injury. Make sure you are warmedup and loose before you start to push yourself. If you don’t have time to get warmed up before you start your workout, let the first 15 minutes of your workout be your warm-up. Go slow, as slow as you can without losing a good, natural form. From there, once your body is warm and limber, you can stretch out your legs and settle into a normal pace. After a workout, take time to stretch and replenish your fluids. Eat something within the first 30 minutes after you finish. Ideally something with protein and carbohydrates. Your body is primed to absorb nutrients within that window. Take advantage of it.

If you take time to recover well, your workout the next day will be that much better. You'll be properly fueled, rested, and your body will have adapted to the stresses you put on it. It can become a positive trend that follows you to race day. Poor recovery will lead to poor workouts, and stepping up to longer distances will be that much more difficult. You need to be as committed to your recovery as you are to your scheduled mileage.