Soaring Wings Half Marathon Training
If you are local to Conway (or visiting and feeling extra helpful) we would love to have your help with packet stuffing tonight. We will get started at 6:30 this evening in the classroom next to the child care area at the Conway Regional Fitness Center. For those of you coming to the last training, if you have time afterwards your assistance would be greatly appreciated. Hope to see you there!
Ok folks, race week is here and Saturday you will get to see all of the training pay off with one last training session. It will be a light run, but I would love to see as many of you as possible out for a send off. I am very much looking forward to sharing the course with you on Saturday. Here is what we have for Tuesday evening.
All groups will be headed to the Tucker Creek Trail via Club lane. Please refer to previous weeks maps if you need directions. There will NOT be water/gatorade on this night’s training course. IT WILL BE DARK! BRING YOUR BLINKY LIGHTS!
Beginner Walker: 20 minutes
Advanced Walker: 2 miles (to the middle parking lot and back)
Beginner Runner: 4 miles (to the Hogan end of the trail and back)
Intermediate Runner: Tempo (warm up down to the trail, pick up pace as you head towards the Hogan end of the trail, peak at half marathon pace as you reach the cut through that we use on race day, hold peak until turn around, slowly come off peak pace as you head back, cool down as you leave the trail and head back to the gym. Approx distance 4.5 miles)
Advanced Runner: Speed work (warm up down to the trail, 4 x 1/4 mile repeats at half marathon race pace, cool down back to the gym)
Less than two weeks to the race and I know you guys are ready. Three more training sessions and then it’s game time.
Here are this weeks routes!
Tuesday
It’s getting dark sooner! PLEASE wear bright clothing, lights and don’t forget your road ID! Water will be along the trail (near the middle parking lot) ~ mile 3.5 for the beginner runners.
Beginner Walker: 30 minutes
Advanced Walker: 3 miles, on Tucker Creek Trail via Club Lane
Beginner Runner: 5 miles
Salem, left on Prince, left on Country Club, left on Stermer, left on Salem, left onto Tucker Creek Trail, right at middle parking lot on trail (Kensington), straight on Kensington, right on Country Club, right on Prince, Right on Salem
Intermediate Runner: Speed work - warm up down to Tucker Creek Trail (via Club Lane) ~.75 miles, 3 x 1 mile repeats at half marathon race pace, cool down from completion point of 3rd repeat back to the gym ~1.25 miles. Total mileage ~ 5 miles
Advanced Runner: Hill repeats, 6 times up and over the hill on Tucker Creek Trail (from Cutter Ridge Road crossing to the other Cutter Ridge Road crossing)
SATURDAY
Take it easy on this run. The goal now is not to push your pace, but to cover the distance. Practice for race day in gear, fueling and hydration. Focus on taking the hill on Country Club. This will be the final hill on the race course and often the most difficult for racers, not because of grade but because of placement. Here’s your chance to gain confidence on the hill.
Beginner Walkers: 10 miles (same as beginner runners)
Advanced Walkers: 8 miles
Salem, left on Prince, right on Country Club, left on Tyler, right on Bay Hill, straight on Irby, right on Salem, right on Tyler, left on Country Club, left on Prince, right on Salem
Beginner Runners: 10 miles
Salem, left on Prince, right on Country Club, left on Tyler, right on Bay Hill, straight on Irby, right on Salem, right on Tyler, left on Country Club, right on College, right on Reedy, right on Prince, right on Salem
Intermediate Runners: 10 miles
Advanced Runners: 10 miles
A sneak peak for all of you looking forward to Saturday’s long run. Remember to submit your nominations for most improved runner (both male and female) to info@swhalf.com.
It’s our big week! This week most of us are putting in our biggest miles yet. Remember to practice for race day, starting with what you eat the night before and the morning of the run. If the weather permits, wear what you will on race day. Carry what you will. This is the best mock race run on your schedule.
Runners with kids: Because we have such a long run, those of you who have kids in the Play Center need to be courteous of their policies. Remember, children who can walk on their own may stay in the Play Center for a total of two hours. Children who are not yet walking may stay a total of one hour. If you think your run will push you close to this limit, please make other childcare arrangements.
WATER STOPS: Water only will be placed BEHIND the McMaster’s Physical Therapy sign at the corner of Reedy and College. This is an unmanned aid station at miles 1.75 for all groups and again at 5.5 for intermediate and advanced runners. We will have water and gatorade at the corner of Tyler and Bay Hill. This will be at mile 5 for Beginner Walkers, Beginner Runners and Advanced Runners and mile 9 for Intermediate and advanced runners. IF YOU REQUIRE MORE WATER THAN THIS ON YOUR TRAINING RUN, PLEASE BE PREPARED TO CARRY SOME WITH YOU!!!
Beginner Walkers: 9 miles (same as beginner runners)
Advanced Walkers: 8 miles
Salem, left on Prince, left on Reedy, right on College, right on Padgett, right on Tyler, right on Country Club, left on Prince, right on Salem
Beginner Runners: 9 miles
Salem, left on Prince, left on Reedy, right on College, right on Padgett, right on Tyler, left on Bay Hill, straight on Irby, right on Country Club, left on Prince, right on Salem
Intermediate Runners: 13 miles
Salem, left on Prince, left on Reedy, left onto race cut-through onto Tucker Creek Trail, right on Salem, right on Stermer, right on Country Club, left on College, right on Padgett, right on Tyler, left on Bay Hill, straight on Irby, right on Country Club, left on Prince, right on Salem
Advanced Runners: 14 miles
Salem, left on Prince, left on Reedy, left onto race cut-through onto Tucker Creek Trail, right on Salem, right on Stermer, right on Country Club, left on College, right on Padgett, right on Tyler, left on Bay Hill, straight on Irby, right on Salem, right on Tyler left on Country Club, left on Prince, right on Salem
Two more weeks of training and the race day….can’t wait!!
Bring your blinky lights!!!!
Beginner Walker: 30 minutes
Advanced Walker: 3 miles
Salem, left on Prince, right on Country Club, follow Country Club to Royal Oaks entrance at Calhoun, turn around a go back.
Beginner Runner: 5 miles
Salem, left on Prince, right on Country Club, left on Tyler, right on John Bryant (first St. John’s subdivision entrance), right on Irby, right on Country Club, left on Prince, right on Salem
Intermediate and Advanced will be at Royal Oaks
Intermediate Runner: tempo - warm up to Royal Oaks (1.5 miles), 2 loops of Royal Oaks, slowly increasing pace and hit peak pace (~10k race pace) at completion of 1st loop, hold for 1/2 of second loop, slowly come off of that pace until you finish the second loop, cool down back to gym (1.5 miles) Total: ~6 miles
Advanced Runner: speedwork - warm up to Royal Oaks (1.5 miles), 3 x 1.5 mile repeats (each repeat = 1 full loop in the subdivision) at half marathon pace, cool down back to gym (1.5 miles) Total: ~7.5 miles
Tuesday
Head to the hills if you want to become a better runner. The biggest reason for doing some form of hill training—whether short repeats or long runs—is to develop quad strength. Necessary for speed at short distances or for an ability to lift your legs in the last half dozen miles of a marathon. In truth, hills are like interval training in disguise. Most important: Hill training offers a variation. The more variety we bring to our workouts, the less we will be bothered by boredom or threatened by injury. ~ Hal Higdon
We’re once again headed to one of our favorite hills: Kensington! We will all follow the same route to and from the hill, but the number of hill loops will differ (see below).
To hill: Club Lane (across College), Right on Fairway, Straight onto Tucker Creek Trail entrance path, Right on Tucker Creek Trail, Right at Trail middle parking lot, Straight onto Kensington. Hill loop: Kensington (bonus hill, left on Bainbridge), Right on Country Club back to Kensington. Back to Fitness Center. Across Country Club to Kensington (east) to trail middle parking lot, Left on Tucker Creek trail, Left on trail cut through (near red bridge), Straight on Fairway, Left on Club Lane (cross College), follow Club Lane to the gym.
Beginner Walker: 30 minutes
Advanced Walker: 3 miles (1 loop)
Beginner Runners: 5 miles (3 loops)
Intermediate Runners: Hill work (4 loops)
Advanced Runner: Hill work (5 loops)
Saturday
Beginner Walkers: 6 miles (same as Beginner Runners)
Advanced Walkers: 14 miles (Do Beginner Runner 6 mile loop plus the following Centennial 8 mile loop for a total of 14)
left on Prince, left on Tyler, right on Country Club, right on Bayhill, straight on Irby, right on Salem, right on Tyler, left on Country Club, left on Prince, right on Salem
Beginner Runners: 6 miles
Salem, left on Prince, left on Reedy, left on trail cut through at the corner of Dallas Subdivision, Tucker Creek Trail, right on Salem, right on Stermer, right on Country Club, right on Prince, right on Salem
Intermediate Runners: 8 miles (same as Advanced Runners)
Advanced Runners: 8 miles
Salem, left on Prince, left on Reedy, left on trail cut through at the corner of Dallas Subdivision, Tucker Creek Trail, right on Salem, right on Stermer, right on Country Club, right on Irby, right on Calhoun, left on Country Club, left on Prince, right on Salem
Water will be on Tucker Creek trail as you come under the vehicular traffic bridge (mile 2.5) and then again as you cross the same bridge (mile 4.25). We will then move to the corner of Tyler and Country Club (mile 6&7 for intermediate and advanced). However, if you are fast, you may reach this point before we arrive.
Is stretching “cold” muscles a bad idea?
Stretching cold muscles is not the ideal way of doing it. You want your muscle fibers to be warm so they stretch more easily. You need to do 5 to 10 minutes of warming up before you try stretching your muscles so they have plenty of oxygen in the muscles tissue which is a safer way to stretch.
Is there a good way to warm up my muscles so that I can do stretches on rest days (when I haven’t run)?
5 to 10 minutes of light aerobic activity is a great way to warm them before a stretching routine. Light jogging, jumping rope, easy biking etc.
What can you recommend for a daily stretching routine for a long distance runner?
I would make sure that following your runs you take 5 to 10 minutes to stretch out the body. Those muscles get so tight from all the miles! Muscles that are not stretched can keep body parts from moving in their full range of motion, so the benefits will be greater mobility and agility. You could possibly wait until later in the day when they tend to feel very stiff . Warm up the body for 5 minutes then do a nice all over body stretch. Long distance runners will want to focus on the hips, hips flexors, quads, calves and glutes. Some nice lower back stretches as well are helpful to relieve some of that stress the back holds.
What types of stretches work the best, and how long should we be doing them?
There are many types of stretches for the body but a runner will really want to focus on the legs and hips. A 30 second hold is perfect! Make sure you breathe during the stretch as well, those muscles need the oxygen to aide in the stretch.
What muscle areas should runners focus on when stretching?
Runners should focus on the legs and hips, but an all over body stretch routine is best!
How do I know when I’m stretching too far or not far enough?
One thing for sure is you want to avoid bouncing in a stretch, that bouncing can cause muscle tears. Hold your stretch for up to 30 seconds and make sure you breathe. As to how far you go into a stretch is up to the feeling, stretching can cause some discomfort depending on your flexibility (or lack of). As long as you do not have pain, you should be fine but you do want to have the feeling that the muscle is benefiting from the stretch so some discomfort is normal.
What are the best stretches for runners?
Runners want to focus on a total body stretch routine for a nice balance but runners should give the hips, hip flexors, glutes, quads and calves special attention.
Should I stretch before a run, after a run, or both?
It would be ideal to start with a 5 to 10 minute jog then stop for a few stretches then save the meat of your stretching for post run.
What will extra flexibility really mean for my running?
The more flexible your body is, the greater mobility and agility you possess which can mean possibly longer strides and being more able to move through a full range of motion when moving. You can also have a decreased risk for activity based injuries. If your muscles are not stretched regularly, you risk tearing muscles and tendons if you overextend yourself physically.
Thanks, Amy for all the wonderful advice! This week’s prize winner is Eric S. Congrats! By participating in our Ask the Experts session, you’ve won a green 2012 SWHalf Promo Shirt!
I’m very much looking forward to seeing all of my training folks this week after leaving you all in the very capable hands of Jeremy and Katie the last two Saturday’s. See you all Tuesday night and Saturday morning!
TUESDAY
Beginner Walker: 25 minutes
Advanced Walker: 4 miles
Beginner Runner: 4.5 miles
Intermediate Runner: tempo - warm up to entrance to Royal Oaks (1.5 miles), pick up pace once inside the subdivision, gradually increase pace throughout first loop coming to a peak at the end of the first loop (don’t stop), hold peak pace for 1/2 a loop, GRADUALLY decrease pace during the final half of the second loop until you reach a cool down pace at the end of the loop. Maintain cool down pace for 1.5 mile back to the gym. Peak pace should be at or near 10k race pace. Total mileage ~ 6 miles.
Advanced Runner: speedwork (same route as intermediate runners) 1.5 mile warm up to Royal Oaks, 3 x 1 mile repeats, 1.5 cool down back to the gym
SATURDAY
Now is the time to practice race day nutrition and hydration. Start by having this Saturday morning what you plan on eating for breakfast before the race. Bring the race day fuel you plan on using. Remember, on October 29th, we will be handing out Gu brand gels at mile 6 on the half marathon course. Wear the shoes and socks you’ll run in. If weather permits, wear all your race day gear (shorts, shirt, hat, fuel belts). And, most importantly, remember to body glide any sensitive areas.
Beginner Walkers: 8 miles (Same as Beginner Runner)
Advanced Walkers: 10 miles (Same as Intermediate Runner)
Beginner Runner: 8 miles
Salem, Left on Prince, Right on Country Club, Left on Tyler, Right on Bayhill, Straight on Irby, Right on Salem, Right on Tyler, Left on Country Club, Left on Prince, Right on Salem
Intermediate Runner: 10 miles
Salem, Left on Prince, Left on Reedy, Right on College, Right on Padgett, Right on Tyler, Straight on Irby, Right on Salem, Right on Tyler, Left on Country Club, Left on Prince, Right on Salem
Advanced Runner: 12 miles
Salem, Left on Prince, Left on Reedy, Right onto Tucker Creek Trail at cutthrough (near Dallas Subdivision), Right on Salem, Right on Stermer, Right on Country Club, Left on College, Right on Padgett, Follow Right Curve onto Tyler, Right on Country Club, Left on Prince, Right on Salem
- Group Fitness Coordinator
- BA in Early Childhood Education
- ACE Certified Personal Trainer
- AFAA Certified Group Exercise Instructor, Step, Kickbox and Pilates Trainer
- Schwinn® Certified Indoor Cycling Instructor
- Yogafit® Instructor, ACE Certified Pre-Natal Fitness, Cancer Exercise Specialist
Amy herself is a runner and has completed several half marathons – she is also training for this year’s Soaring Wings Half Marathon!
If you have a question for Amy about how you can benefit from flexibility and stretching as a runner, send it to info@swhalf.com by Wednesday evening to be eligible for this week’s prize drawing!
1. Are there any good weight lifting programs for runners? Any weight training program that incorporates working the body as a whole. Multi jointed movements, meaning using the upper and lower body during the same motion will help keep the heart rate up and build strength and endurance. I recommend working the whole body during one session, instead of focusing on only certain muscle groups on certain days. Functional training is really best, because that’s how our body moves in real life!
2. Do I have to lift heavy? For the body to increase in strength, change its shape, and be challenged as a whole, you need to be lifting an amount of weight that is challenging. But, keeping good form at the same time. Lifting really light , with lots of repetition will do little to increase strength or change your body.
3. What are some exercises that would improve my running? Movements that push your lactic threshold, or anaerobic threshold to a point of breathlessness will definitely help your running! For instance burpees, jump squats, or any type of plyometric will help increase your endurance and speed.
4. What is the best form of cross training for runners? Lifting weights, or any kind of strength program that incorporates using weights or body weight is great to cross train. Yoga and Pilates are also highly recommended to improve flexibility and core strength.
5. Won’t weight lifting make me too sore to run? Yes, weights can make you sore. However, one of the best things to alleviate soreness from a lifting day is to do some cardio on the next. If you are training for a longer race and know you have a long run planned the next day, you may want to go a bit easier on your weights if you know it will affect your training regimen. But for fitness purposes, running it out the next day is best!
6. I don’t own weights. Are there any equipment free exercises I could be doing? You can get a fantastic workout just using body weight! Squat, lunges, pushups, dips off of a chair, are just a few of the MANY things that can be done at home to help increase strength and change your body. You don’t need a lot of time to do a strength program or lots of equipment, you just need intensity for 20-30 minutes and you can achieve your goals!
