Go WOW Team! Go SFM Half Racers!
According to the training program, this weekend's long run will be your farthest. "Over-distance" (in our case 14 miles) is a way to prepare you psychologically for the wonderful knowledge that you have trained farther than your race distance. When race day comes and you only need to go 13.1 miles, it will feel like a piece of cake.
Obviously, when you run your race, you have adrenaline working with you. The excitement of the day and the crowd tend to make many of us feel almost euphoric. However, as the race goes by; the crowd thins out, and you get into the reality of one foot after another, you will have the reassurance that 13.1 miles is well within your capabilities.
Enjoy this week's final long run before your race. Start visualizing yourself crossing the finish line. It's coming soon...
Info for the SFM Half Marathon is available at http://runsfm.com
July 5 - 11, 2010 Training Plan for the SFM Half Marathon
Monday - REST
Tuesday - Strength and Core Training 1 hour minimum
Wednesday Track Workout - 10 – 20 min warm-up, 4 X 800 with 2 minute ROI, 10 minutes cool-down, stretch
Thursday - REST
Friday - 1 mile easy, 5 miles steady, 1 mile easy
Saturday - Non running activity or REST
Sunday - 1 mile or 10 minutes warm-up jog/walk plus 13 miles steady (14 miles total)
About the Author: Stephanie Atwood, M.A. is a writer, award winning speaker, and fitness professional.
Coach Stephanie, a long distance running coach and personal trainer founded the WOW Team, a women's running and walking group in the Greater Bay Area. Go WOW Team - Fit Women of the World meets throughout the Bay Area, several times each week. Drop-ins are encouraged. For the schedule of workouts go to http://gowowteam.com/calendar or visit the WOW Team Home Page at http://gowowteam.com or search for Go WOW Team on facebook or twitter.
The WOW Team is training for the San Jose Rock'n'Roll Half Marathon, Nike Women's Marathon and other fall marathons, throughout the Bay Area. All women are invited to join.