WEEK 15: HALF MARATHON 2019

WEEK 15 TRAINING PLAN STARTS  Today is April 21. Tomorrow is Earth Day 2019, but for many this weekend offers the best chance for observance, if not official. Are you planning anything that shows appreciation for our planetary home or provides a little TLC? If not, the official day is yet to arrive, and the rest of the week could be utilized as well  
 
In our daily non-running/walking, non-fitness lives, just like in a training program, sometimes we don’t accomplish what was in our hearts and minds to do on a certain day.  It’s convenient to give a shrug of the shoulders and then completely neglect the necessary task, or responsibility.  We just don’t do it, forget about it, cross it off the ‘to-do’ list. Whatever the self-assigned duty, it was possibly going to be difficult to attempt or finish, or unexpected events may have prevented our accomplishing certain self-assigned duties. 
 
There’s nothing magical about April 22.  We can take care of the earth any day of the year, or many days of the year, if we commit to making the effort. With more restrictions, the same goes for training.  Some workouts for specific upcoming races cannot be performed any random day of the year.  However, if a critical workout is missed, like a long run or walk,* writing it off may not be the only option.
 
 If there’s enough wiggle room in the schedule before a race, the missed session should be completed as soon as possible, with the remainder of training continued from that point. Long runs or walks, strength training, or hill repeats can be performed on days other than what the schedule dictates. However, care must be taken not to pile up too many consecutive days of intense work to avoid injury.
 
PRE-run/walk dynamic stretches, mobility worm-ups, and foam rolls are most helpful in preparing for this kind of make-up work. POST-run/walk stretches, foam rolling, and massages can ease the body afterward.
 
Don’t give yourself an easy pass when you miss a day’s training session. Carefully consider how you might go forward without risk of injury by re-scheduling it as soon as possible.
 
RUNNERS: this week the long run has been tapered down to 10 miles. If weather or life circumstances prevent it, get it done the next day. It may help to ‘slide’ your training plan over one day, making it Monday to Sunday for the last remaining weeks (rather than Sunday to Saturday) . For races occurring on May 17-19 there is a 3-week taper period built into the plan that can accommodate a few misses.

WALKERS: those training for a half marathon are essentially READY for their competition on any day.  If not registered for an organized race, walkers can extend this upcoming weekend’s 13 mile walk to 13.1 miles and will accomplish their goal race!
 
If you’re using an Earned Runs bib for a custom competition that you designed, the race day can be pushed forward, any day or time that works.
 
Bottom line, hold to your training plan and make minor SAFE adjustments as needed.
 
Oh, and pick up trash along the way on your cool down walk today or tomorrow, if your long run is yet to be performed, or along your recovery walk path tomorrow.  It’s a chance to love our Earth!
 
RUN & MOVE HAPPY!