WEEKS 14, 15, 16: HALF MARATHON 2021

 WEEKS 14-15
Runners, finally, on the last day of Week 14 training you proved you have what it takes to run 13 miles! But you’ll run it easy, with stops as needed. Walkers, you did it at the end of Week 15.  Both groups are essentially ready to go the distance in competition now.
 
These plans extend for 18 rather than 16 weeks to allow safe preparation, include a generous taper, and provide a little wiggle room to allow for minor training setbacks or other circumstances that prevent continuous training according to plan. The Earned Runs programs initial intention was to bring runners and walkers to their organized half marathon events’ starting lines in late April through mid-May.
 
However, because of COVID-19 pandemic precautions continuing from 2020 into 2021, many half marathons are likely to again be postponed, cancelled, or converted to virtual format. There may be no need to taper through week 17 or 18!  The taper is built into the schedule to help prevent injury and to boost performance under actual race conditions. If your race is personal or aimed at achieving a ‘soft’ record, there’s no reason to put it off.
 
On the third Monday in April, the 19th of 2021, we should have been able to enjoy TV coverage of the 125th Boston Marathon. [It has again been re-scheduled in the fall and will take place on October 11.]  Earned Runs usually advises runners to watch TV coverage and take note of the leaders’ running forms.

Their heads would have been up, chests out, torsos tall and erect, shoulders loose and down, with elbows rhythmically pulled back.  If it was possible to count the number of steps taken per 15 seconds (multiply by 4 to get steps/minute) to calculate cadence, you might have counted a number greater than 180, possibly up to 200.  

You would have had a chance to compare your form with that of the elites.
 
When I had been advised to do this by a trainer to correct my form, I scoffed at the idea. I wasn’t an elite, was my thinking, so why run like one?  I am a plodder, with a pace about 2.5 times greater than the best in the world. It would be pretentious!
 
But I followed the advice and started to check out running form on all images, including magazine covers, ads, and online articles. All the pros displayed similar form. Athletes who dedicate their efforts 24/7 to being the best runners in the world and building professional running careers that span decades don’t adopt a certain form to look pretty in pictures; they do it to be fast and prevent sidelining injuries.  I wanted to be fast and avoid injuries too, so tried to model my form on that of the elites, just like Coach instructed.
 
There are other components to good form running. See the chart from New Balance on the RESOURCES page to refresh your memory.  The secret to maintaining it throughout a long run is to build core, upper body, hip, leg and strength in training. The form for walking fast, but not race walking, is somewhat similar.
 
I find that the greatest source of fatigue at the end of 13.1 miles comes from having a tired back, core, and arms. Which means there’s more work to do to become stronger in these areas.
 
An additional benefit is that this work will translate into a more athletic posture.  
 
Those who counted on competing in an organized long-distance event, now postponed or cancelled, have been given extra time to work on strength, posture, and form.  Summer and fall will hopefully bring an end to COVID-19 confinement, and perhaps we all will be stronger and better prepared to experience the joy of competing.
 
Congratulations on finishing 13 miles!
 
WEEK 16
There’s not much to do this week, as you are on the glide path to your half marathon race. Don’t overdo the long run at the end of the week. You want to be prepared and fresh for the race.
 
An extra foam rolling session is scheduled next week for runners and walkers, but either/both can add extra sessions anytime. It can be a full or an abbreviated session.  Use it to roll out sore and stiff spots any day of the week.

If you are tempted to introduce new nutrition, shoes, gear, or apparel into your race preparations, be careful. Most experts would advise against making changes.  There isn’t much time to truly test a new fuel strategy.  Also, the runs/walks are not as demanding as earlier in the plan and can’t serve as adequate trials of new food or gear items for use on race day. 

New spring fashion upgrades can serve as zero-calorie rewards for following through on your commitment to train and finish a goal race! Enjoy them AFTER crossing the finish line.
 
If you have not yet found an organized virtual race to run or walk, or plans have collapsed, consider pinning on an Earned Runs bib to be sure you meet the challenge of running or walking the half marathon for which you trained.  Don’t let circumstances deter you from reaching your goal race! Request a set of bibs today to keep one in reserve, “just in case”. 
 
RUN & MOVE HAPPY!
 
https://www.runnersworld.com/advanced/a20811880/soft-records/
 
https://www.baa.org/races/boston-marathon
 
 

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