Getting warm...

Good article from Running Times on recent research on the best strategy for warming up before a race or long workout.

http://runningtimes.com/Article.aspx?ArticleID=15924

Last cycle of training for the half!

Here is the last four weeks of training for the half marathon.  The long runs in this phase are plenty long enough for you to practice your race day strategy, including what shoes and clothing you will wear and your nutrition plan. 

Your long run will peak at 11 miles, but don't fret too much if you only reach 10.  Don't worry about the fact that these runs still leave you shy of the 13.1 you will run on race day. Your training and tapering, along with the excitement of race day will easily carry you those extra couple of miles to the finish line.

  

As your weekly mileage continues to grow and reach it's peak, rest and recovery become especially important.  Listen to and respect what your body is telling you and relish your rest days. 

The taper week, which is week 12, is critical component of the plan. I will be posting soon about the ups and downs of the taper. 

Run for your lives,

Bree

Stretch it out

Stretching ain’t what it used to be. Gone are the days of standing and bouncing your way to touching your toes. There are a lot of different approaches to stretching these days, with some folks saying that it’s not at all necessary.  And, while I think that some people can probably get away with little or no stretching, I believe that most people can benefit from practicing an efficient stretching routine.  I am an advocate of dynamic, as opposed to static stretching. This means that you stretch through movement, rather than holding your muscle in one position for a period of time.  If you choose to stick with static stretching, never stretch a cold muscle! Either perform your stretching after your workout or after you’ve warm-up for 5 to 10 minutes. Dynamic stretching, on the other hand, can be done before or after your run.

Here is a nice pre-run dynamic stretching routine that I follow and adapted from Runner’s World. Don’t start too quickly. Start slow and steady, focusing on form. As your muscles get looser and the exercise get easier, you can increase the speed in which you do them.

LEG SWINGS 
Swing one leg out to the side, then swing it back across your body in front of your other leg. Repeat 10 times on each side. Next swing one leg front anad back. Repeat 10 times on each side. Feel wobbly? Hold onto a steady object.


BUTT KICKERS
 While standing tall, walk forward with an exaggerated backswing so that your heels come up to your glutes. When this is easy, try it while jogging. Do 10 reps on each side.

PIKE STRETCH 
Get in a "pike" position (hips in the air…like down dog). Put your right foot behind your left ankle. With your legs straight, press the heel of the left foot down. Release. Repeat 10 times on each side.



HACKY-SACK 
Lift your left leg up, bending the knee so it points out. Try to tap the inside of your left foot with your right hand without bending forward. Repeat 10 times on each side.



TOY SOLDIER
 Keeping your back and knees straight, walk forward, lifting your legs straight out in front and flexing your toes. Advance this by adding a skipping motion. Do 10 reps on each side.



WALKING LUNGES 
Step forward using a long stride, keeping the front knee over or just behind your toes. Lower your body by dropping your back knee toward the ground. Maintain an upright posture and keep your abdominal muscles tight.


Run for your lives,
Bree