WEEK 6: HALF MARATHON WITH 'SAINTS DAYS'

​HALF MARATHON 2021 WITH ‘SAINTS DAYS’ 5K &10K TRAINING It’s unlikely that an organized race with a St. Valentine’s Day theme, even if virtual, will be scheduled on the upcoming weekend February 21-22. So, everyone is likely to be looking ahead to training for the ‘SAINTS DAYS’ 10K competition in mid-March.
 
Although the actual holiday date is mid-week, on Wednesday March 17, St. Patrick’s Day-themed races might be scheduled on the bookend weekends of March 13-14 and March 20-21.  Virtual events, like Chicago’s 2021 Bank of America Shamrock Shuffle 8K  will tend to allow registrants to complete their races over several days to a week.  Shamrock Shuffle participants will officially be competing March 19-21, choosing from a “variety” of distances including the traditional 8K, The Mile, or a 2-mile walk.

For those not running/walking a St Valentine’s 5K this Saturday, the long run is 6-miles and the walk is 4 miles. Going forward, you will be building endurance to allow finishing the 10K, 6.1- mile race distance next month with confidence.
 
How exciting; for most trainees one Saint's Day goal race finish has been recorded with only one more to go before the ultimate target, the half marathon.
 
Occasional posts in past years have suggested cross training options. The RUN plan does not formally schedule a cross training day.  The WALK Earned Runs plan suggests Mondays, and this could work for runners too, depending on your usual level of activity and need for recovery. Each individual must determine whether to cross train, and how to do so without adversely affecting running/walking days.
 
You may find that a moderately paced swimming session provides a pleasant level of tiredness, or that a short high-intensity interval cycling or rowing session invigorates your next run.  An article in runnersworld.com features the "unconventional" training program of an elite runner, Ann Mazur who qualified for the 2020 Olympic Marathon Team Trials by running less and swimming more (much, much more), plus continuing with another leg-saving specialty activity, yoga.
 
Experiment to learn what helps you to perform best physically and mentally. Although the RUN plan has 4 running days, one day could be substituted with cross-training to spare your legs.  However, be sure to keep the long run sessions and the hills’ sessions (if you are comfortably able to perform them). Walkers should try to maintain the long walk and one HIIT walk session and can substitute cross training for 1 or 2 of the other walk sessions.
It's been unseasonably cold in the USA these past couple weeks, with some areas of the country experiencing rare heavy snowfalls. Getting outside for exercise might be difficult or dangerous, and an indoor (non-treadmill) workout on an elliptical, stationary bike, or rower might be best for safely persevering with training.
 
Swapping a run or walk with strength training might also be a great way to prevent injuries. It’s about this time of year that I tend to develop pains and strains after slipping and sliding on snow- or ice-covered roads, trying to maintain a pace that’s more appropriate for dry conditions. Building strength in muscles that help us keep our balance now will generate benefits in the spring when the training plan’s weekly mileage will increase.
 
Don’t despair if the weather outdoors is frightful. Planks and other bodyweight resistance training moves will nearly always be a wise alternative to unsafe running or walking sessions outdoors.
 
RUN & MOVE HAPPY!
 
https://www.shamrockshuffle.com/

https://www.runnersworld.com/runners-stories/a30459353/ann-mazur-2020-olympic-trials-qualifier
 
 

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