It is finally half marathon training season! I LOVE fall and winter running!!
LINKS
TRAINING SCHEDULES
Hal Higdon'S HALF MARATHON TRAINING PLAN - I like how he does the minutes of runs vs. the miles. I used his training program last year for the 2011 Silver Comet Half.
TRAINING BOOK
~Think positive.
~Listen to your body.
~Listen to your body.
~Do not try anything new the week before, or on, race day. Practice things you will do and use (like a Gu) on your long run days.
~Hydrate well the whole training time, especially the week before.
~Recovery begins before the event.
~Helpful supplements: NOW All Natural Whey Protein Isolate, Vitamin C, Omega-3 EFA's and astaxanthin.
~Runners can get sick, right before or after an event. Oregano oil can help boost immunity as race day nears.
~Drink 3-4 swigs of pickle juice, through out the day, the day before a half to prevent cramping durring the race.
~Sleeping before an event doesn't always happen. Even if you don't feel nervous- there's just something about the night before having to get up at 4:30-6am for a race, that keeps you up at night. I recently tried Theanine Serene with GABA (thanks to "the stressful summer of 2012") and it is very relaxing!! This all natural supplement eases extreme anxiety (and helps you sleep at night). I LOVE it!
~An ice bath, after running 13 miles, can help!
~Drink 3-4 swigs of pickle juice, through out the day, the day before a half to prevent cramping durring the race.
~Sleeping before an event doesn't always happen. Even if you don't feel nervous- there's just something about the night before having to get up at 4:30-6am for a race, that keeps you up at night. I recently tried Theanine Serene with GABA (thanks to "the stressful summer of 2012") and it is very relaxing!! This all natural supplement eases extreme anxiety (and helps you sleep at night). I LOVE it!
~An ice bath, after running 13 miles, can help!
SPEED WORK, I train with a HR monitor
4HB, INTERVAL WORK
800m @ 5K race pace
Rest until heartrate is at 120
Repeat 8-10 times or until HR does not drop below 120 within 2 minutes
HILL REPEATS - An awesome workout!
Pick a hill, run as hard and fast as you can up it, jog down it --Repeat 5-6 times.
HIIT - I do Body for Life HIIT (I tape a sheet to the treadmill that lists what MPH for every minute- because, between the music and huffing and puffing, you won't know where you are supposed to be. Last HIIT my HR reached a new max of 205).
I do a 1/2 mile warm up run. Reset treadmill so your time is at 0 minutes. Do HIIT. Finish with a 1/2 cool down.
BFL- 1: (6.3)-6.7-7.2-7.7-8.2- minute 19 (8.7)
BFL- 2: (6.4)-6.8-7.3-7.8-8.3- minute 19 (8.8)
BFL- 3: (6.5)-6.9-7.4-7.9-8.4- minute 19 (8.9)
BFL- 4: (6.6)-7.0-7.5-8.0-8.5- minute 19 (9.0)
BFL- 5: ...so on...
For example BFL, HIIT 1: (if you did a 1/2 mile warm up, make sure TM is reset to 0).
1-2 warm up(6.3)
2-3 (6.7)
3-4 (7.2)
4-5 (7.7)
5-6 (8.2)
6-7 (6.7)
7-8 (7.2)
8-9 (7.7)
9-10 (8.2)
10-11 (6.7)
11-12 (7.2)
12-13 (7.7)
13-14 (8.2)
14-15 (6.7)
15-16 (7.2)
16-17 (7.7)
17-18 (8.2)
18-19 high (8.7) **supposed to have failure. If you can finish minute 19, you need to go to BFL 2, 3, 4, 5...
19-20 cool down(6.3)
~And more speed work options.. fartlek, tempo...
P90X and Half Training
Sunday - P90X2 CORE + LONG RUN
SPEED Monday - P90X BACK AND BI + SPEED WORK (Body For Life HIIT, hill repeats, intervals, tempo, fartlek...)
Tuesday - P90X2 PLYOCIDE - NO RUN DAY
Wednesday - SPIN + RUN= BRICK
Thursday - CHEST AND ARMS + RUN
Friday - LEGS AND BACK + RUN
Saturday - YOGA - NO RUN DAY
~And more speed work options.. fartlek, tempo...
Sunday - P90X2 CORE + LONG RUN
SPEED Monday - P90X BACK AND BI + SPEED WORK (Body For Life HIIT, hill repeats, intervals, tempo, fartlek...)
Tuesday - P90X2 PLYOCIDE - NO RUN DAY
Wednesday - SPIN + RUN= BRICK
Thursday - CHEST AND ARMS + RUN
Friday - LEGS AND BACK + RUN
Saturday - YOGA - NO RUN DAY
Evera’s Recovery Smoothie
~Breakfast, pre-run, mid-meals or recovery ~
~Breakfast, pre-run, mid-meals or recovery ~
WATER: 12-16oz of water
SOFT FRUIT: ½ banana or ½ avocado
FRUIT: ½ - ¾ C frozen berries (Trader Joe’s Very Cherry blend &/or 8-12 frozen dark cherries "Montmorency" cherries)
20-25g PROTEIN: Protein powder (Chocolate whey, pea, egg or hemp) I use NOW all natural Pure Isolate
SUPERFOODS: 1 scoop of greens powder (Amazing Grass or Green Vibrance), the chocolate is AWESOME! AMAZING GRASS INFO - Also, handfuls of organic spinach
HEALTHY FAT: such as: 1-3 t coconut oil, Udo’s oil, safflower oil or flax.. Fat oils the machine.
~For that extra kick & for pre-recovery: mix 1 t Maca powder with 8 oz water- drink before smoothie
~For recovery: take 6g Spirullina plus 6g Chlorella- with water
~For energy and extra nutrients: Add 1 T Salba seeds OR soak 1 T of Salba in 12oz water overnight to make Salba Milk and use in place of water
~For extra carbs after a long run or when making a meal: Add 1 T peanut butter and ½ C rolled oats
Important Note: drink around the same time as taking Omega-3 fish oil (DHA/EPA) EFA’s
NOTES:
~Astaxanthin: For longevity, anti aging, improved brain and heart function, endurance, performance and recovery. A deep red-colored phytonutrient synthesized by microalgae called Haematococcus. It is what gives Salmon, and other seafood, their pink color and allows them the endurance and power to swim against the current- without it, they cannot. It also increases life span and repairs tissue damage. When harvested from the algae and concentrated into a liquid, astaxanthin becomes the most powerful antioxidant known in the natural world. Start taking 4 mg, 3-4 times a day, 12 weeks before endurance activity. Fat soluble, so take with fish oil.
~Greens: (Chlorella and Spirulina) alkaline the body and rid of lactic acid and waste. They also: repair damaged muscles and provide essential amino acids; along with being a natural anti-inflammatory and an antioxidant. I take these alone and in Green Vibrance or Amazing Grass green food.
~Maca: (tastes HORRIBLE) is also an excellent food to help speed recovery and promote energy. Grown in the Peruvian highlands, maca is a turnip-like root vegetable. Available at many health food stores in powdered form, maca helps to nourish and rejuvenate the adrenal glands. After training or any other type of stress, the adrenals become fatigued. Stress, either mental or physical, affects the hypothalamus, causing the adrenal glands to increase the production of cortisol (the stress hormone). As we were not designed to function under long-term stress, continued high levels of cortisol have a detrimental effect upon our health. Maca is a powerful adaptogen, which by definition is a substance (food or nutritive herb), which brings the body to a heightened state of resistance to disease through physiological and emotional health. Plants known as "adaptogens" are known to: raise the non-specific resistance to disease, be capable of normalizing functions in the body even in disease states, be non-toxic and harmless to any organ of the body, and be safe for ingestion for long periods as a nutritive for preventative purposes. Also it is “natures Viagra”!
~Salba and White Chia: are the richest whole food source of Omega-3 fatty acids and fiber found in nature. Two tablespoons of these tiny little white seeds deliver a daily dose of: fiber, protein, calcium, ALA EFA’s and more.
~Extra Virgin Coconut Oil: (I use this on/in everything) is a powerful, nutritious, raw food with many healing uses. Coconut oil is 64% medium-chain fatty acids (MCFAs), which burn as energy quickly rather storing in the body as fat (especially belly fat) like the long-chains.
~Dark Cherries: The phytochemicals (in particular: anthocyanins) found in dark Montmorency cherries have anti-inflammatory and antioxidating properties, which the research has shown to be effective in helping people recover from strenuous physical activity.
~Protein: will help with muscle repair.
~Drinking pickle juice the day before will help you not to cramp up during the race. Don’t know if this is true or not, but it works and has become my pre race tradition!
~Starting a week before the race drink extra water.
~REMEMBER: Recovery begins before the race does.
SWEET SPINACH BROWN RICE PASTA
1 sweet onion, diced
1 package of organic mushrooms, diced
1-2 T minced garlic
1 t dried basil
1 t dried oregano
1/2 of a Bag of Trader Joe's frozen, loose leaf, chopped organic spinach
3 fresh diced tomatoes (or 1 can diced tomatoes, drained and rinsed)
1 big can plum tomatoes with basil, puree in blender
1 T organic brown sugar
1/2 of a Bag Trader Joe Brown Rice Fusilli Pasta, cooked for 10 minutes
1 C Trader Joe 4% low-fat Cottage Cheese, top just before serving
Salt and pepper to taste
~Add onions, mushrooms and garlic to 1 T EVOO and 1 T butter
~Add diced mushrooms and herbs. Saute until veggies are soft.
~Add frozen spinach and cook through
~Cook brown rice pasta for ten minutes and let sit.
~Puree plum tomatoes in the blender and add in brown sugar. Let sit.
~Add in tomatoes, pasta, puree and salt to sauteed veggies.
~Serve in a big bowl and top with cottage cheese.
~May add: 1 lb Publix Greenwise Mild Italian Organic Chicken Sausage (cook in oven on 350 for 45 minutes to an hour, then dice up and add to pasta).
