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RA-201, Disney and San Francisco Half Marathon Training

Hi Runners, 

This past Saturday was a really nice run, 7 miles in the books. All of you runners ran it as if you ran longer distances then this. Good job runners.

This week I want to wish our San Francisco Runners good luck on their goal race in San Francisco this coming Sunday. So make it a must do to wish them good fortune on their adventure up north for running glory.

This Saturday will be an 8 Mile Run, we'll run the "Not So Evil 8 Miler". 

The running schedule for the Disney Group this week looks like this;

     Sunday the 20th. of July - Recovery

     Monday the 21st. of July - 4 Miles + 25 Minutes of Foundation Training

     Tuesday the 22nd. of July - Off

     Wednesday the 23rd. of July - 4 Miles + 25 Minutes of Foundation Training

     Thursday the 24th. of July - 40 Minutes of Foundation Training

     Friday the 25th. of July - Off

     Saturday the 26th. of July - "THE NOT SO EVIL 8 MILER"

     Sunday the 27th. of July - 3 Miles

The running schedule for the San Francisco Group this week looks like this;

     Sunday the 20th. of July - 3 Miles

     Monday the 21st. of July - 3 Miles + 15 Minutes of Foundation Training

     Tuesday the 22nd. of July - Off

     Wednesday the 23rd. of July - 3 Miles 

     Thursday the 24th. of July - Off

     Friday the 25th. of July - Off

     Saturday the 26th. of July - Off

     Sunday the 27th. of July - 13.1 Miles, "The San Francisco Half"

Until next time EAT WELL, HYDRATE and RUN HAPPY!

Coach Jose

                                A Snail’s Pace Running Academy

Tapering for San Francisco Half-

Tapering (reducing your mileage in preparation for a race) is a critical component of any race training that’s often overlooked.  Training is about the progressive adaptation to stress.  Tapering enables your musculoskeletal and neurological systems to recover from that stress and be in prime condition for competition.  Here are some tapering tips: 

‡  Think of your taper as a “plan” and prioritize it as you did your training.  Don’t disobey your taper plan by running longer or harder than you should.

‡  Devote as much time to recovery as you did to training.  You may not be running for two hours every Sunday, but instead of filling that time with work or running errands, use it to prepare for your race- sleep in, stretch twice a day, and relax.

‡  Track your heart rate.  During a taper, your heart rate should drop slightly from your peak-of-training rate.  If it hasn’t, it’s a sign that you haven’t reduced your mileage or intensity enough.

Week before the race-

Your work is over.  Don’t push hard now or you’ll be too tired to race well.

Two nights before-

Get a good night’s sleep

Day Before the race checklist:

‡  Directions to the start-identify road closures

‡  Directions to parking and or shuttle information

‡  Time and place to meet your running partners

‡  Agreed plan with your running group on how to stick together before the start (bathroom breaks, etc).  People dash off to the bathrooms, underestimate the wait, and end up losing their partners before the race even starts.  So communicate with each other… should you wait, should you go too, do you have a cell phone on you to call… etc. 

‡  Bib number attached to your shorts, shirt or race belt (Don’t attach to the back of your shirt-you’ll have a hard time finding your pictures afterwards.)

‡  If there is a timing chip or D-tag attach to your shoe (securely)

‡  Lay out your outfit for race day-helps relieve stress the morning of the race, you don’t have to track down that lost sock or your favorite shirt

‡  Consider layers of clothing versus overdressing-so you can discard or strip off if you get too hot  –be sure to check your weather forecast for race day

‡  Hat, sunglasses, sunscreen, gloves, trash bag (a good insulator that’s easy to discard during the race), plus some $ just in case!

‡  Fill up your race belt with your Gels, Bloks or other refueling method you plan to use

‡  Set your alarm, and set your back up alarm

‡  Think through your race day strategy-walk breaks?  Pick up the pace? Making sure to take it slow at the beginning!  Visualize it and then stick to that strategy…

‡  Pack your post race bag

‡  Plan to meet your family members or friends at a designated time and place after the race.

‡  Try to get a good night’s sleep.  Plan to be in bed by 9, but no later than 10pm. 

Day of race tips:

‡  Don't do anything new. No new shoes, new food or drinks, new clothing, or anything else you haven't done on several training runs. Stick with a routine that works for you.

‡  Consider Bodyglide or Band-Aids to prevent chaffing

‡  Wake up early enough to take care of everything you must do: eat, drink water, (caffeine-if you trained with a cup beforehand), visit the bathroom, dress, check out the weather online or TV, visit the bathroom, drink water, load up the car, and visit the bathroom…

‡  Depart for the race site with plenty of time to spare, arriving early enough to check your bag (if applicable) and take care of any last minute details-meeting friends, bathroom lines, pictures, socializing, lining up at start

‡  Stay off your feet as much as possible prior to the race.

‡  Continue to drink fluids up to 15 minutes before the start of the race.

‡  Eat your final snack no more than 30 minutes before the start of the race.

Issues to Consider During Your Half Marathon
The Start

‡  Try not to get too caught up in the before race jitters.  You are prepared so relax in knowing you are ready

‡  Try to line up according to your expected pace (faster runners to the front). However, don’t let it stress you out if you end up behind a walker who doesn’t pull over to the side… although the general rule is faster in the front, slower in the back, not everyone is true when they are asked to position themselves for the start of the race!

‡  “Slow out of the gate!”  With all the excitement, we tend to take off.  DON’T!  You want to conserve your energy… no one should be clocking off 7 min miles the first mile… if you are… slow down!  It’s the hardest part of the race in my opinion… but it sets the tone for the whole race. Your pace during the first mile oftentimes feels effortless due to the adrenaline rush and excitement of the event. “Start slow to finish strong”

‡  Pull to the side (right or left) when you take your walk breaks.  It’s a courtesy, and you should always look behind you to make sure you aren’t pulling the breaks when someone is right behind you. 

‡  Fix it sooner, not later. You might notice that your shoelace is beginning to come untied, or you're starting to chafe in that one particular spot, or a pebble has taken up residence in your left shoe. These things don't go away on their own. And the sooner you deal with them, the better you'll fair over the distance.

‡  Drink early--and late. Utilize the aid stations.  In my opinion, never pass an aid station without taking some water.  This is a good method to keep you hydrated.  If you're not sure what's in the cup (water or sports drink), politely ask (trust me!  I’ve dumped Ultima on my head thinking it was water). Squeeze the top of the cup into a "v" shape to create a smooth delivery of fluid directly into your mouth if you choose to run and drink as you pass through. If necessary, walk through the aid stations to be sure that you are able to consume the entire contents of the cup. If you choose to stop and drink, please stay out of path of approaching runners.

‡  Draft off someone. Hey, it works for Ryan Hall. The drafting effect isn't as strong in running as in cycling but it's still there. 

‡  Enjoy the experience!  Chat it up with other runners if you want.  High five the volunteers… have fun!

‡  Stop negative thoughts dead in their tracks and change them to positive affirmations, remember “Trial of miles, miles of trials” we’ve all been there.

‡  Think about how proud family members and friends will be of you and your accomplishment.

‡  If you encounter a difficult hill in the race, look at it in a positive light. See the hill as an opportunity to exercise different muscles, giving tired ones a breather.

‡  Upon entering the finish gates, stand tall and proud…you did it!

Issues to Consider Immediately Following Your Race
While completing an endurance race is indeed a great personal accomplishment, it is essential to take care of a few basic tasks prior to relaxing and celebrating (my personal favorite part of the race!) immediately after the race.

‡  Determine if you have a need to visit the medical tent. No problem should be considered too small. Allow the medical personnel on hand at the race check out any muscles and joint pain that you are experiencing. Immediately after the race, take care of blisters or other medical needs so that they can be treated properly.

‡  Soon after crossing the line, grab some water to drink

‡  Within a few minutes of finishing the race, stop by the refreshment area and pick up something to eat.

‡  Do not even consider the thought of lying down... keep moving!

‡  Do not bend down to “help” take your chip off… there are people sitting there to help with just that.  Just walk up to them and place your foot at their feet while you are still standing up.

‡  Stretch thoroughly within 20 minutes of completing the event.

‡  Soak your legs in some cool water within an hour or two of finishing.  ICE BATH! 

‡  Later in the day (three or four hours after the race), spend a few minutes in a warm whirlpool.

‡  After you return home have a nutritious lunch. This should be a well-balanced meal that includes the majority of its total calories in carbohydrates. Don't overlook consuming at least 20 percent of the meal's calories from protein sources.

‡  Later that afternoon or evening, go out and celebrate! If you trained properly and followed all of the pre-race and race strategy suggestions, you should be able to do just about anything you wish (including dancing)! Above all, have a great time!

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  • Kate

    I will be out of town- cheering on some crazy runners who decided to do some half marathons and marathons in one of the hilliest cities around :) oh and running a little 5k.

    1 · July 21, 2014

    • Kelli O.

      I'll be one of those half crazy runners

      July 23, 2014

4 went

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