WEEK 13 TRAINING PLAN STARTS Runners: your long run is at the distance that some half marathon plans stop:12 miles. Walkers often stop at 10 miles as discussed previously. In my first half marathon, called because of dangerous conditions including downpours of cold rain, thunder, lightning, hail, and high winds, I overheard runners next to me in the starting chute talking about this. On their longest training run they had covered only 12 miles as instructed by their trainer.
I don’t know their finish time or in what physical condition they were at the race’s end, or whether the strategy worked for them in such terrible weather. I was able to continue because I had covered the full distance and felt rested after a taper, The confidence gained helped me survive the scary experience.
The Earned Runs plan has you continuing the next week to reach 13 miles and then tapering for several weeks. If you wish to make it 13.1 miles, for mental training, that’s great. You can shorten the taper, as needed, by one week depending on your race date.
In a blog post last spring (4/6/18) on heat therapy, it was suggested the pre-treatment before exercise could help with recovery by protecting the muscle and promoting adaptation to training. You might wish to warm up a bit before long runs, especially if the weather has been unseasonable cold. My area weather forecast indicates the possibility of accumulating snow at week’s end.
As indicated in that post, research has not yet lead to recommendations on the details of heat therapy. Applying heat for a limited time at a safe, comfortable temperature seems wise, about 16 hours before exercise.
RUN & MOVE HAPPY!
BRIDGE TO PHYSICAL SELF
Running, walking, and fitness activities enable us to experience our physical selves in a world mostly accessed through use of fingers on a mobile device.
EARNED RUNS is edited and authored by me, runner and founder. I began participating in road races before 5Ks were common. I've been a dietitian, practiced and taught clinical pathology, and been involved with research that utilized pathology. I am fascinated with understanding the origins of disease as well as health.
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