WEEK 12: Runners and walkers, your long-distance workout extended into double digits last week (week 12), and next two-three long runs will build to a peak at week 14 for runners and week 15 for walkers when you will cover the longest distances of your training plans Can you believe yourself? Wow! This calls for a celebration - AND A FOAM ROLL.
You might consider performing an abbreviated foam rolling session on the areas that tend to bother you BEFORE running or walking, and a full session afterward. You can foam roll the next day as well, if still feeling a bit sore.
The bit of advice about pre-run foam rolling was provided by a trainer who at the time, was coaching a championship high school cross country team. Tim Broe now heads training at Saucony™ shoes company's Freedom Track Club, which is dedicated to developing Olympic running hopefuls. Pre-session foam rolling is not a practice prescribed only for oldsters or newbies.
Congratulations for all the progress made this far.
WEEK 13: Runners: your long run this week is the distance that some half marathon plans stop: 12 miles. Walker plans often stop at 10 miles.
Both Earned Runs plans have you going farther.
The why of this training tactic requires the telling of a bit of personal history.
Because of a sudden change in late September 2012 weather that brought dangerous conditions including downpours of cold rain, showers of hail, thunder, lightning, and high winds, officials closed the very first half marathon in which I participated.
The decision had been made mid-race for me, which meant the fleetest of the lead group were nearing the finish line and shelter of the gathering space church auditorium. I found myself being encouraged by race personnel to stop and leave the course, roughly at the 6.5-mile mark, the farthest possible point from my car, safety, and warm dry clothes. I was determined to finish, not to call for help and a ride.
In spite of beautiful and mild weather conditions pre-race, I had had a tiny fear that I might not make it to the finish line. My confidence received a small boost upon overhearing other first-time half marathoners, next to me in the starting chute, worry about their training. They had covered 12 miles on their longest training run, as instructed by a trainer but weren't sure of that last 1.1 miles. I had accomplished the exact distance, 13.1 miles and then tapered 2 weeks.
I didn’t ever learn their finish time or in what physical condition they were at the race’s end, or whether the 12-mile prep strategy worked for them in such terrible weather. However, I felt that my resolve to push through to the cold, wet finish had been cemented by that 13.1- mile training experience. I had done it before and could do it again, I knew.
Unfortunately, official times weren't recorded for me or any other finishers after the race was called. But the ordeal was so memorable for everyone involved that in addition to the official half marathon race shirt the next year, an additional ‘survivor’ t-shirt was also made available, marking that event. Indeed, we were proud survivors!
Thus, the Earned Runs plans have runners and walkers reaching 13 miles and then tapering for a couple weeks. Those who wish to make it exactly 13.1 miles, for mental training, go for it! If your race date is a week earlier, shorten your taper by one week.
So, you’ll keep on keeping on with the Earned Runs plans in order to hopefully acquire both mental and physical insurance that finishing your race is entirely possible, especially if the going gets tough on race day.
RUN & MOVE HAPPY!
See the RESOURCES page for FOAM ROLLING links, including "5 Minute Warm-up With A Foam Roller " by Shane Barnard for Under Armor's MyFitnessPal.com.
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. In 1978 I began participating in 10K 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 and longevity.
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