The end is in sight if you are training for the San Francisco Marathon's half marathon on July 25 but the longest runs are still out there. You are in the thick of it!
With long runs and hotter days, do not forget the water and rehydrating energy drinks. For most of us, if we only drink water during a run longer than 60 minutes, we will start noticing fatigue. Our bodies will say "Add water and add nutrients, please."
Energy drinks like Gatorade or the many other brands out there can really help keep your body working well. Start your run well hydrated and continue to drink on a regular basis. Depending on your tolerance for liquid in your stomach, try small sips (2 - 4 oz) on a regular basis (every 15 minutes or so) and play with the type of drink, the amount you take, and how often.
For most of us to have a good race it is essential that we plan to rehydrate. Training time is the right time to test things.
5 Weeks to Go! Week of June 21 - 27
Monday - REST
Tuesday - Strength and core training minimum 60 minutes
Wednesday - Track Workout for 60 minutes or 4 miles, 40 minutes hard pace/tempo plus 5 min warm-up, 10 min cool down
Thursday - REST
Friday - 60 minutes or 6 miles hard alternating 5 minutes hard, 5 minutes steady, start and end with 5 minutes easy
Saturday - Cross Train 30 to 60 minutes or REST
Sunday - 12 miles steady pace or 150 minutes, whichever comes first (including 5 min easy warm-up)
ALWAYS STRETCH AFTERWARD!
About the Author: Stephanie Atwood, M.A. is a writer, award winning speaker, and fitness professional.
Coach Stephanie, a long distance running coach and personal trainer founded the WOW Team, a women's running and walking group in the Greater Bay Area. Go WOW Team - Fit Women of the World meets throughout the Bay Area, several times each week. Drop-ins are encouraged. For the schedule of workouts go to http://gowowteam.com/calendar or visit the WOW Team Home Page at http://gowowteam.com or search for Go WOW Team on facebook or twitter.
The WOW Team is training for the SF Half and SF Progressive Marathon. All women are invited to join.
Comments
Hi Stephanie,
Very impressive. I love running. I am running my 2nd time SF Half Marathon in July and in training and improving my long miles. One of the main challenges I have is with my right Knww pain becuase of ITB band issue. What type of exercise or regimen you can suggest to overcome that.
Hi Ash, While this may sound like I'm "out there" I have seen that IT Band and Knee issues are often related to poor core strength and lack of balance/flexibility. In other words, weak abs and back create extra stress on certain muscles in the leg while others are not acting as primary movers when they should be. Try limiting your running days to 3 per week of high quality workouts and use those other days to strenghten your core area (back, sides and front)and increase/change flexibility by self myofascial release, static and dynamic stretching. Go for it! Coach Stephanie
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