87 days to go before The Oakland Running Festival Half Marathon
Monday starts the first week of your 12 week training program for the Oakland Half Marathon. Pretty exciting, eh? Whether you are a novice or an experienced runner (or walker) there are several things to go over that will help you train better and smarter.
The goal here is that you cross the finish line satisfied with your performance. When you know that you’ve put in the necessary effort to reap the benefit of your training, all is well. Obviously we all have different goals. Participating in a foot race is a very individual thing but, like so much of life, there are different ways to get involved.
Let’s talk about a few things today and continue this throughout the training.
Point 1 – You have 5 hours and 30 minutes to complete the half marathon. This means you could cover about 2 and a half miles/hour and still finish in time! While 13.1 miles is no small distance, the race director, Gene Brtalik is allowing half marathoners the same amount of time as full marathoners. So, don’t let your fear that you can’t finish in time keep you from trying.
Point 2 – Rest is an integral part of any training program. While it may sound silly to talk about resting before you’ve even started your training, it is important to understand its importance. Rest allows your body to recover from the stresses put on it so that it can get stronger. This applies to walkers, runners, novices and elite athletes.
Some rest days are written into our training programs with no other exercise that day. Some rest days are suggested as an option to cross training. These rest days need to be determined by your recovery. If you are thoroughly rested, then you are able to push again. If you need time to get strong again and recover from your last workout, a rest is the best thing you can do for your training. Please look at my article about resting heart rates from aerochug.com to understand how to estimate your recovery ability.
12 weeks to go! You’ll be amazed how quickly this time will pass. Enjoy the experience.
About the Author: Stephanie Atwood is a nationally certified long distance running coach, personal trainer, and founder of The WOW Team, a women’s running and walking group in the Greater Bay Area. The WOW Team – Fit Women of the World meets throughout the Bay Area, several times each week and will start training for The Oakland Running Festival the week of January 4, 2010. . Drop-ins are encouraged. To see the schedule of workouts go to http://gowowteam.com. To RSVP go to http://meetup.com/gowowteam
Questions? Contact Stephanie at CoachStephanie@gowowteam.com