8/10/09 - Preparation Week

We are in the final countdown to training time! I have had so many people ask me about this blog, it's been great! It seems like every other person I run into is training for a half-marathon. The "Half" is so 2009-ha! We have people following it to train for this race, for other races, even people have who have no interest in a racing are following us. But my focus will stick to preparing the majority of us for this race. So here we go!

This week is all about getting organized so that you perform and feel great throughout the next 17 weeks! We have a lot of things to cover (and if you're in a time crunch, skip to the bottom for a quick summary and come back and read the details when you have a little more time), so let's get started...

#1. Goal

Before you start any training program, you need to know where you want all the hard work to take you! So think about your half-marathon goal. Be realistic & optimistic at the same time. If you just recently got into running, maybe it's to finish without walking. Or consider a time you want to finish in. Your entire training revolves around your goal, so you have to have one. You can always change your goal along the way!

#2. Running Program

Now that you know your goal, go get your running program. Go to RunnersWorld.com (they do it better than anyone else, so why re-invent the wheel?!), click on the "Training" tab towards the top. Next click on "Smart Coach" (here if your not a member, you will need to create an account, if you already are a member, just log in). Then just fill the the appropriate information starting on Aug 17 & it will create your own running training plan. It's great! I have a time goal, so when it asked for my last race time, I put in my goal time for the half. When it asks for how hard you want to train, I suggest picking "hard" because it pushes you a tad more than the moderate programs; the extremely hard will progress faster than the other two. After you get your program, print it out & stick it on the fridge.

#3. Cross & Flexibility Training

This is the part we are really going to elaborate on each week. We are going to compliment the running portion of our training with 2 strength & flexibility training days. As the training starts, I will go into more detail on when, how, and what to do. So for now, I want you to look at your typical schedule & see what days of the week you could dedicate to your runs (1+ hours) & which days will be your cross/flex training days (these will take 45 min. - 1 hour). You should always take 1 day completely off to give your body a good recovery, just so we can go tear it all up again!

#4. Shoes (every woman's favorite part!)

You need two pairs of shoes, Christa & Arthur Hsu-HA! I couldn't resist that, by the way our last name is pronounced SHOE not SUU. But the two pairs I'm really talking about are runners & cross trainers. Runners are just for running and expire after about 300 miles (usually about 6 months). So if yours are on their way out, head over to Red Rock Running Co. (Cheyenne & Buffalo) or The Athletes Foot (Sahara & Decatur) and get some new kicks. Your cross trainers are for everything other than running. They typically have a wider base and are heavier. Pick up some new socks & Body Glide (to prevent skin chafing) while your at it, you're going to need them!

#5. Food

My favorite part!! We want you to eat 5-6 times a day, so you are going to need lots of healthy snacks on hand & as well as ideas on what to eat at mealtime. Each week, I will give you both a recipe for a snack and a meal. Proper nutrition is essential to your performance! Below are some items that we will be incorporating into our diets. You don't need to run out and get all of them, but try incorporating them as often as possible. Here they are:

• fruit: blueberries, raspberries, grapes, watermelon, apples, bananas

• vegetables: sweet potatoes, potatoes, spinach, carrots, celery, peppers, edamame
  
• grains: 100% whole wheat pasta & bread/tortillas, oats, oatmeal, brown or white rice, quinoa, fiber & protein rich cereal, wheat germ
  
• protein: nuts (almonds, cashews, pecans), black beans (canned), eggs, chicken, salmon, lean beef, mozzarella cheese sticks, soy milk or dairy milk.

Recap

Again, this week is all about getting organized. Don't go crazy with your workouts this week, if anything, just down play them a little (don't get rid of them!!) so you are good to go next week. To recap your to-do list this week:

1. Pick your Half Marathon goal
2. Print off your running program on RunnersWorld.com
3. Plan your weeks, which days are for running, which are for cross training, and which is your rest day
4. Check out your running & cross training shoes & get new ones if needed
5. Monitor your eating this week, limiting simple sugars & alcohol & fitting in 5-6 meals meals/snacks a day
   

Next week we start. I hope you all will be interactive with each other so we can make the next 17 weeks together fun & successful! So that when we are all done, we are discussing the next race...maybe Bay to Breakers in San Fran?! Hmmm...one race at a time! Have a great week!