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TRAINING GUIDE
RUN YOUR
BEST HALF

Five simple tips to help you achieve 13.1-mile success

1

BUILD SLOWLY

Training to run 13.1 miles requires putting in more miles, which increases injury risk. To stay healthy, ramp up mileage and intensity gradually, increasing mileage by no more than 10 percent each week. Stick to the workouts on the training plans, and resist the urge to add miles.

2

SIMULATE RACE CONDITIONS

3

HAVE A PURPOSE FOR EACH RUN

4

PRACTICE EATING AND DRINKING

5

BREAK DOWN THE DISTANCE

During training, practice for the terrain and conditions you’ll face on race day. If your race is on the roads, do most of your running on the roads. If your race starts at 8 a.m., plan several of your long runs for that time, so you can figure out what prerun fueling strategy works for you.
If the course has a long hill at mile eight, map out a long run that follows that same pattern.

Your Ultimate
Half-Marathon Guide
All the strategies, tips, and training plans you need to prepare you for your first—or fastest—13.1-miler

F

or years now, the half has been one of the hottest race distances around. For

newer racers who’ve finished 5-Ks or 10-Ks, the half offers a worthy-yet-doable challenge without the 16-week training grind of the marathon. For more experienced runners, training for a half bolsters stamina for shorter, faster races and boosts endurance for the full 26.2. And you can bounce back from a hard half in as little as a week. In this guide, you’ll find three training plans, plus all the advice on training, injury-prevention, and fueling you need to take on 13.1 miles—in addition to can’t-fail race-day strategies to help you reach your goal.
COPYRIGHT RODALE INC. 2010-2011 M auricio Duenas/AFP/Getty Images

Make sure to take the hard runs hard and the recovery runs easy. Many runners make the mistake of running too hard on their easy days, which can lead to injury and burnout, and leave you too tired to give your all to the quality workouts, like speed sessions and long runs.
For any workout longer than 90 minutes, consume roughly 100 calories every 45 minutes.
Try different sports drinks, gels, and chews to find out which brands and flavors sit best in your stomach. Find out what will be offered at the race so that you can test it out in training.
Thirteen-point-one miles can be intimidating, especially in the first few miles. So break it down into three segments: the first five miles, the middle five, and the final three-point-one. For the first five, think, Easy does it. Run relaxed, and get into rhythm. For the next five, think,
Hold steady. You’ll need to concentrate to maintain your pace. For the final 3.1, think, Time to push. Barrel through fatigue, and remember how short the remaining distance is compared to the miles you ran in training.

3 TRAINING PLANS INSIDE

R U N N E R S W O R L D.CO M

1

TRAINING GUIDE
TIMING IT RIGHT
If you have a time goal in mind, your other race times can help you determine a realistic target.
Find your finish time on the chart below. Then find the equivalent half-marathon time. That’s your goal. To find the correct training paces, go to runnersworld.com/trainingcalculator. 5-K

2

47:38

3:38:55

1:45

54:26

4:10:12

2:00

1:01:14

4:41:28

2:15

1:08:02

5:12:44

2:30

If you haven’t run a race recently, a one-mile time trial can help you set a realistic race target. On a track or flat road, warm up for 10 minutes, then run one mile hard. Below are half-marathon times based on one-mile time trials. For your training paces, go to runnersworld.com/trainingcalculator.

Chances are, you won’t run a PR every time you race. So have some goals that are not tied to your finishing times—targets that reflect your best effort given the circumstances. For injuryprone runners, your goal may be to get to the start healthy. The goal can still be performancerelated; for instance, aim to run even splits, or finish each mile within 10 percent of your goal pace. Just make sure your goal is measurable, so that you can tell whether you’ve met it.

comfortable and controlled.
You should be able to easily hold a conversation. If you’re huffing and puffing, you’re going too fast.
You may feel as if you could go faster, but it’s best not to. Save your energy for hard workouts, like speed sessions and long runs.

3

Mile Time Trial

Half-Marathon Time

5 minutes

1:16:26

6 minutes

GO FOR A BEST EFFORT

EASY RUNS are totally

COPYRIGHT RODALE INC. 2010-2011 P hotograph by Saverio Truglia

1:30

your workouts feeling strong, you’ll be motivated to push yourself on race day.

FOUR TRAINING UNIVERSALS your muscles some serious
R&R so you’re primed for the next workout. It’s better to have two quality days and two of total rest than four days of mediocrity from lingering fatigue. Rest days give you a mental break as well, so you come back refreshed.

3:07:39

GOAL MINING

To have a successful race, aim for at least two goals, and make sure that one of them is not defined by the clock

REST means no running. Give

40:49

32:38

1

1:15

29:22

This ambitious goal requires consistent training at specific paces, ideal race-day conditions, and perfect health. Having a banner-day goal will help drive your training. Once you complete

2:36:22

26:06

AIM FOR A PERSONAL RECORD (PR)

34:01

22:51

This is a great goal, especially for first-time racers, those attempting a new distance, and veterans coming back from a layoff. The idea is simply to finish—and enjoy the experience. And it takes the pressure off. After all, covering 13.1 miles is an impressive accomplishment, no matter what the finish-line clock says.

HalfMarathon

19:35

JUST FINISH

Marathon

16:19

Good Targets

10-K

1:31:43

7 minutes

1:47:00

8 minutes

2:02:18

9 minutes

2:17:35

10 minutes

2:32:52

11 minutes

2:48:09

12 minutes

3:03:26

LONG RUNS are steady

runs longer than your weekday runs and are designed to enhance endurance, which enables you to run longer and feel strong doing so. Use these runs as race rehearsals, to test out the fuel, gear, and mental strategies that you might want to use for the race.

4

SPEEDWORK means

bursts of running shorter than race distance, some at your goal race pace, some faster. This helps improve cardiac strength, biomechanical efficiency, and running economy, and helps you develop the psychological toughness that racing demands.

R U N N E R S W O R L D.CO M

2

TRAINING GUIDE

Half-Marathon Plan For

Beginner
Runners

A realistic nine-week program to get you to the finish for the first time

T

his program is for someone who has run for at least a year and can run five miles without distress, averages
15 to 20 miles a week, and has finished a 5-K. The program slowly increases weekly mileage and the distance of long runs to build endurance. It has bouts of faster running to develop stamina you need to run strong for the full 13.1.

M

T

W

T

F

S

S

TOTAL

1

Rest

2 miles, 5x1:00 AI,
2 miles

Rest

4 miles + 4 GP

Rest

4 miles

7 miles

20 miles

2

Rest

2 miles, 5x1:00 AI,
2 miles

Rest

4 miles + 4 GP

Rest

4 miles

7 miles

20 miles

3

Rest

2 miles, 2x(1:00, 1:30,
2:00) AI, 2 miles

Rest

4 miles, incl. 4x1:00
AI + 6 GP

Rest

5-K race

5 miles

17 miles

4

Rest

3 miles, 3x(2:00, 2:30) AI,
2 miles

Rest

6 miles, incl. 4x1:30
AI + 6 GP

Rest

4 miles

8 miles

25 miles

5

Rest

3 miles, 3x(2:00, 2:30) AI,
2 miles

Rest

6 miles, incl. 4x1:30
AI + 6 GP

Rest

4 miles

8 miles

25 miles

6

Rest

3 miles, 2x2:00 AI, 2x2:30
AI, 1x3:00 AI+6GP, 3 miles

Rest

8 miles + 4 GP

Rest

10-K race

4 miles

26 miles

7

Rest

3 miles, 2x(2:00, 3:00,
4:00) AI, 3 miles

Rest

7 miles, incl.
4x2:00 AI + 6 GP

Rest

6 miles

10 miles

31 miles

8

Rest

2 miles, 2x(2:00, 3:00,
4:00) AI, 2 miles

Rest

5 miles, incl.
4x2:00 AI + 6 GP

Rest

5 miles

10 miles

26 miles

TAPER

Rest

2 miles, 4x1:00 AI

Rest

2 miles easy +
4 GP

Rest

2 miles

Half-marathon race SCHEDULE KEY

WEEK

AEROBIC INTERVALS (AI)
You push the pace. But just a little. Find a tempo that feels somewhere between comfortable and “Hey,
I’m workin’ a little here.” Don’t run this too hard. Adding too much intensity while you’re also increasing mileage is a recipe for injury.
When you finish the timed AI, jog very slowly until your breathing returns to normal, then work back into your regular pace.

COPYRIGHT RODALE INC. 2010-2011 A lamy Images

GENTLE PICKUPS (GP)
At the end of your run, walk for several minutes, then slowly increase your leg turnover on a flat stretch for 100 meters—the straightaway on a track—up to the point where you start to breathe hard. Hold it there for 10 to 20 meters, then gradually slow down. Walk to full recovery before you start the next one.
Both AI and GP will improve your stamina

and leg speed, and make your regular pace feel more comfortable.
RACE-DAY RULES
Start at the back of the pack, and run more slowly than you think you should for the first few miles.
Maintain a comfortable conversational pace. Drink at each aid station, eat a little something, rest for up to 30 seconds, and stretch if you need to.

R U N N E R S W O R L D.CO M

3

TRAINING GUIDE

Half-Marathon Plan for

Intermediate
Runners
This program will help you build more stamina so you can run stronger, for longer

T

his program is designed for someone who has been running consis-

tently for several years, has tried various kinds of speed training, averages 25 to 30 miles a week, and may have finished a half-marathon. This plan will help you develop the ability to sustain your race pace for longer.
The plan also includes speedwork to practice running faster than goal race pace, which will help you boost your stamina and make race pace feel more comfortable.

M

T

W

T

F

S

S

TOTAL

1

Rest

1 mile, 1x1200 PI(400), 2x800 CI
(200), 4x200 SI(200), 1 mile

4 miles

1 mile, 2x2 miles PI (800) +
4x100 S, 1 mile

Rest

4 miles +
4x100 S

9 miles

30 miles

2

Rest

1 mile, 1x1200 PI(400), 2x800 CI
(200), 4x200 SI(200), 1 mile

4 miles

1 mile, 2x2miles PI (800) +
4x100 S, 1 mile

Rest

4 miles +
4x100 S

9 miles, incl.
4:00 TUT

30 miles

3

Rest

1 mile, 2x[1200 CI (600), 800 CI
(400), 400 SI (200)], 1 mile

2 miles

3 miles + 4x100 S

Rest

5-K race

6 miles

23 miles 4

Rest

1 mile, 2x1 mile CI (800),
6x200 SI (200), 1 mile

4 miles

1 mile, 4 miles PI(800),
1 mile CI +6x100 S, 1 mile

Rest

5 miles +
6x100 S

10 miles, incl.
6:00 TUT

34 miles

5

Rest

1 mile, 2x1 mile CI (800),
6x200 SI (200), 1 mile

4 miles

1 mile, 4 miles PI(800),
1 mile CI +6x100 S, 1 mile

Rest

5 miles +
6x100 S

11 miles

35 miles

6

Rest

1 mile, 2x[800 SI(400), 400 SI (200),
200 SI(200), 1200 PI], 1 mile

4 miles

8 miles (incl. 6x1:00 SI) +
4x100 S

Rest

10-K race 8 miles

32 miles

7

Rest

1 mile, 2x1200 CI (600), 4x400 SI
(200), 4x200 SI (100), 1 mile

4 miles

1 mile, 3 miles PI(800), 1x800
CI(400), 2 miles PI, 1 mile

Rest

4 miles +
6x100 S

13 miles, incl.
8:00 TUT

36 miles

8

Rest

1 mile, 2x1200 CI (600), 4x400 SI
(200), 4x200 SI (100), 1 mile

4 miles

1 mile, 4 miles PI (800), 1x800
CI (400), 2 miles PI, 1 mile

Rest

6 miles +
6x100 S

6 miles

31 miles

9

Rest

1 mile, 4x400 CI (200),
2x200 SI (100), 1 mile

2 miles PI
+ 4x100 S

1 mile, 2x400 CI (200),
1x 200 SI, 1 mile

Rest

3 miles easy Half-marathon race SCHEDULE KEY

WEEK

PACE INTERVALS (PI) Lengthy repetitions at goal half-marathon pace to build endurance and pace awareness. All numbers in parentheses are distance of recovery jog.

9:00 pace (1:57:59), run 6:24 (1200), 4:16
(800); for 8:00 pace (1:44:52), run 5:42
(1200), 3:48 (800). To find your 10-K pace, go to runnersworld.com/trainingcalculator.

CRUISE INTERVALS (CI)
Run each interval at 10-K pace. This will help promote stamina and the ability to run strong when tired. For 10:00-per-mile half-marathon pace
(2:11:06), run 7:07 (1200), 4:45 (800); for

SPEED INTERVALS (SI)
Run at 5-K race pace to develop quick turnover. For 10:00 half-marathon pace, run 4:30 (800), 2:15
(400), 1:07 (200); for 9:00 half-marathon pace, run 4:04 (800), 2:02 (400), 1:01

COPYRIGHT RODALE INC. 2010-2011 G etty Images

(200); for 8:00 half-marathon pace, run 3:37
(800), 1:48 (400), 0:54 (200). To find your
5-K pace, go to runnersworld.com/tools.
STRIDES (S)
Over 100 meters, gradually accelerate to 90 percent effort, hold for five seconds, then decelerate. Walk to recover.
TOTAL UPHILL TIME (TUT)
Work the uphill sections during your run, targeting a strong 10-K effort in the total time called for.

R U N N E R S W O R L D.CO M

4

TRAINING GUIDE

Half-Marathon Plan For

Advanced
Runners

Follow this surefire nine-week program to run the race of your life

T

his program is designed for someone who has run and

raced for many years, has finished a half-marathon and perhaps a full marathon, and has averaged 35-plus miles a week for at least the last six months. This plan features long runs at half-marathon pace and training that will help you maintain a fast pace even when you’re feeling fatigued.

M

T

W

T

F

S

S

TOTAL

1

Rest

1 mile, 4x1 mile PI (400),
6x200 SI (100), 1 mile

4 miles

1 mile, 3 miles PI, 2x800 CI
(200) + 4x100 S, 1 mile

4 miles 6 miles +
4x100 S

13 miles LR

42 miles

2

Rest

1 mile, 4x1 mile PI (400),
6x200 SI (100), 1 mile

4 miles

1 mile, 3 miles PI, 2x800 CI
(200) + 4x100 S, 1 mile

4 miles 6 miles +
4x100 S

14 miles LRFF

43 miles

3

Rest

1 mile, FFI 2x[400 SI (100), 1200
CI (200), 2000 PI], 1 mile

4 miles + 6x100 fast strides

4 miles PI

Rest

5-K race

10 miles LR

30 miles 4

Rest

1 mile, 3x1.5 mile CI (400),
1 mile

4 miles

6 miles alternating 2:00–3:00
CI w/ 1:00 jogs

3 miles 6 miles +
6x100 S

15 miles LRS

42 miles

5

Rest

1 mile, FFI 2x[400 SI (100), 1200
CI (200), 2400 PI], 1 mile

4 miles

6 miles alternating 2:00–3:00
CI w/ 1:00 jogs

3 miles 6 miles +
6x100 S

16 miles LRF

43 miles

6

Rest

1 mile, 4x1200 CI (200),
6x200 SI (100), 1 mile

5 miles

1 mile, 2x[400 SI (100), 800 SI
(200), 400 SI], 1 mile

Rest

10-K race

12 miles LR

32 miles

7

Rest

1 mile, FFI 2x [400 SI (100), 1200
CI (200), 3200 PI], 1 mile

1 mile, 3 miles
PI, 1 mile

6 miles

Rest

6 miles +
6x100 S

17 miles LRS

43 miles

8

Rest

1 mile, 2x1200 SI (400), 6x200
SI (100), 2x1200 SI (400), 1 mile

1 mile, 3 miles
PI, 1 mile

7 miles

Rest

6 miles +
6x100 fast S

10 miles LR

35 miles

9

Rest

1 mile, 6x400 CI (100),
1 mile

3 miles PI

1 mile, 2x400 CI (200),
2x200 SI (100), 1 mile

Rest

3 miles

Half-marathon race SCHEDULE KEY

WEEK

PACE INTERVALS (PI) Repetitions at your goal race pace. All numbers in parentheses above denote distance of recovery jog.
CRUISE INTERVALS (CI) Run each interval at 10-K pace. To find your 10-K pace, go to runnersworld.com/trainingcalculator.
SPEED INTERVALS (SI)
Run at 5-K race.
To find your 5-K pace, go to runnersworld.

COPYRIGHT RODALE INC. 2010-2011 D aniel Munoz/Reuters/Landov

com/trainingcalculator.
STRIDES (S)
Over 100 meters, gradually accelerate to 90 percent effort, hold for five seconds, then decelerate. Walk to recover.
FATIGUE FIGHTER INTERVALS (FFI)
These are different intervals so you can work on maintaining pace, even when you tire.
Run easy for 5 to 7 minutes between sets.

LONG RUN (LR)
Run at a moderate pace
(60 to 75 seconds slower than goal race pace). For Long Run Stamina (LRS): Run three to six miles at goal pace in the middle third of the run. For Long Run Fartlek (LRF):
Alternate one minute at 10-K pace with oneminute jogs in the middle third of the run;
Long Run Fast Finish (LRFF) means to run the final 15 minutes at 10-K pace.

R U N N E R S W O R L D.CO M

5

TRAINING GUIDE

Fuel Up For
Peak Performance

There’s no one-size-fits-all runner’s diet, but here are five top nutrition rules to help you meet your race-day goals

EAT FOR RECOVERY
Getting high-quality protein and carbohydrates after speed sessions and long runs helps restock glycogen stores and repair muscle tissue.
Within 30 minutes of finishing a hard workout, consume a healthy snack with a carb-to-protein ratio of 4:1. If running at a higher intensity leaves you queasy, try a liquid postrun snack—like a smoothie, rice milk, or frozen yogurt.
WATCH YOUR WAISTLINE
Once you bump up the mileage, it’s natural to feel hungrier, but it’s easy to overcompensate. To avoid weight gain—and have energy to run— time your calorie intake right. Eat one to two hours before your workout. And within 30 minutes of finishing your workout, have a healthy meal to help you bounce back strong. Keep wholesome snacks on hand when you’re on the go, so you’ll be less likely to eat junk when you’re famished. To cut back, you may not need to eliminate foods, just downsize portions or cut out high-calorie drinks.
GET CARBS ON LONGER RUNS
On a run that’s about 75 minutes or less, you can rely on your body’s glycogen stores and your prerun meal to power through. Run longer, though, and you need to refuel while you’re on the road. Start refueling 45 minutes into your workout or race. The ideal is to get 100 to 250 calories (or 45 to 60 grams of carbs) per hour.
That’s about one to 2 1/2 sports gels, or 16 to 40 ounces of sports drink per hour.

BALANCE OUT YOUR CALORIE COUNT
Get roughly half of your calories from carbohydrates. Whole grains, fruits, and vegetables are excellent sources of carbohydrates, and also provide vitamins, minerals, and antioxidants that will help speed your recovery. About one-quarter

of your calories should come from protein, ideally from sources like lean beef, poultry, beans, legumes, and low-fat dairy products. Get about
25 percent of your calories from heart-healthy unsaturated fats, in products such as nuts, seeds, salmon, and olive and canola oils.

TINKER WITH THE FORMULA
Many runners rely on sports drinks and energy gels for their carbs. But feel free to eat it in whatever food energizes you without upsetting your gut, whether that’s Gummi Bears, dried fruit, or raisins. The key is to keep trying foods in training until you find something that works, so on race day, you won’t have a close encounter with the wall, or have to make an emergency pit stop that could derail your performance.

YOUR MOVEABLE FEAST Here’s exactly how much to eat on every run
Time running

Before

During

After

30 to 60 min

100–150 cal. 30 min. prerun

Nothing needed

250–300 cal. within two hours

60 to 90 min

200–250 cal. 45–60 min. prerun

100–250 cal. per hour

300–400 cal. with 4:1 carbs-to-protein ratio within 30 minutes

90 to 120 min

300 cal. 60–75 min. prerun

100–250 cal. per hour

300–400 cal. with 4:1 carbs-to-protein ratio within 30 minutes

COPYRIGHT RODALE INC. 2010-2011 P hotograph by Ann E. Cutting

R U N N E R S W O R L D.CO M

6

TRAINING GUIDE

Home Remedies

A few aches and pains are unavoidable on the way to the start.
Here’s how to prevent them from sidelining your racing plans

BUILD GRADUALLY
Running too much, too soon, too fast is a surefire recipe for injury. Muscles and joints need recovery time so they can handle more demands.
If you rush that process, you could break down rather than build up. Stick to the training plan; it builds weekly mileage by 10 percent per week, a proven formula for staying injury-free. And if

you feel achey on a day when you’re scheduled to run, rest instead. It’s better to take one day off for a little achiness than to be sidelined for weeks because of a full-blown injury.

TREAT YOUR FEET RIGHT
Worn-out or ill-fitting shoes can lead to injuries like shinsplints and plantar fasciitis, plus

blisters and black toenails. Replace your shoes every 300 to 500 miles. Go to a specialty running shop where you can get help finding a pair with the fit and support your feet need. Keep track of the miles on your shoes in your training log.

TRY RICE
Rest, ice, compression, and elevation (RICE) can help relieve pain, reduce swelling, and prevent tissue damage, all of which can speed healing. RICE is most effective when done immediately following a minor injury. If you twist an ankle or tweak your knee, take a few days off.
Apply ice for 10 to 15 minutes, several times a day. Elevate the area to limit swelling. Compression—wrapping the area in an Ace bandage— can reduce inflammation and provide pain relief.

LISTEN TO YOUR BODY
If you feel some discomfort that fades after a mile or two, keep running. If you have pain that worsens as you run, stop and see a doctor. It’s normal to feel sore a day or two after a speed session or a long run. You can run easy through this muscle soreness, but hold off on an intense workout for a few days. If the soreness lasts longer than a week, develops into pain, or there is any sign of swelling or redness, see a doctor.

WHAT A RELIEF

Training for a half-marathon can be tough on the legs. Here are four ways to ease the pain

1

HEAT THERAPY

When muscle temperature rises, blood flow increases, bringing more blood to the muscle. Apply a heating pad prerun, or wait 24 hours after a run.

2

ICE BATH

3

ACTIVE RECOVERY

4

MASSAGE

Sitting in a cold tub for 20 minutes after a hard run flushes out waste products, and reduces swelling and tissue breakdown.

Just a 20-minute low-impact workout increases blood flow to muscles, and loosens them up more than sitting still.

Sports massage increases blood flow to the damaged muscles to enhance recovery, and it can help reduce soreness.

COPYRIGHT RODALE INC. 2010-2011 I llustration by Jonathan Rosen

R U N N E R S W O R L D.CO M

7

TRAINING GUIDE

Your Best
Race Ever
Even for seasoned racers, the big day can be stressful.
Here’s how to stay calm

BEFORE
TAPER SMART
Stick to the mileage and intensity outlined on the plan, which reduces mileage and intensity in the last two weeks before the race to let your muscles recover.
CHECK OUT THE COURSE
Review the course map and elevation chart, and drive the course.
Getting to know the landmarks—and the hills— will help you prepare for when you have to push.
DON’T OVERDO THE EXPO
Pick up your race number, but give yourself a time limit at the expo and stick to it. Get off your feet as much as possible in the days before the race.
DON’T OVERLOAD ON CARBS
In the final week before the race, no need to devour lots of pasta. Just eat 60 percent of your calories from carbs, and the rest from healthy fats and protein.

DURING
DON’T OVERDRESS
It may be cool at the start, so wear clothes that you can toss off in the early miles. You’ll heat up once you get going.

goal pace, with the idea that you’ll finish strong.
Keep an even effort and pace throughout the race, and save your extra energy for the last few miles.

LINE UP EARLY
You don’t want to be rushing to the starting line, so don’t wait for the last call to get there. Once you’re in position, jog in place, and practice good, positive visualization.

LEARN SOME BACK TALK
Have a reserve of positive images and sayings. Replay the highlight reel of the best moments of your running career—your last PR, the first time you ran 10 miles, how you felt on your best training run.

START SLOW AND STAY EVEN
Run the first two to three miles 10 to 15 seconds slower than

STAY RELAXED
If you get to a point when the race feels hard, do a body scan. Is your brow clenched? What about your jaw? Drop your shoulders, and take some deep breaths. This can help free up the energy your mind and body need.

LIVING (AND RUNNING) LARGE
These are the 10 largest half-marathons in the country*
CITY

SIZE

OneAmerica 500 Festival

Indianapolis

30,300

Country Music Half-Marathon

Nashville

22,900

P.F. Chang’s Rock ’n’ Roll Arizona

Phoenix-Tempe

22,100

Rock ’n’ Roll San Antonio

San Antonio

20,100

Rock ’n’ Roll Las Vegas

Las Vegas

17,900

Rock ’n’ Roll Virginia Beach

Virginia Beach

15,700

Rock ’n’ Roll Seattle

Seattle

15,700

Rock ’n’ Roll Chicago

Chicago

14,600

Chicago Half-Marathon

Chicago

13,500

Nike Women’s Half-Marathon

San Francisco

13,400

AFTER
REPLENISH, WALK, STRETCH
Rehydrate and refuel with healthy carbs and protein. Walk for five minutes, then squat; it gently stretches the back, hips, quads, and calves, and encourages fresh blood to pump to the muscles.
CURB YOUR ENTHUSIASM
Finishing a first half or setting a PR can make you eager to race again pronto. It’s best to wait at least three weeks to line up again. Stick to rest and easy running.

* Source: Running USA

RACE

ANALYZE THINGS
If things didn’t go well, allow yourself to wallow a bit. Cry, mope, vent.
Do what you need to for a day or two, then look for a positive. Review your training plan and your race-day strategy to see if there is anything you can improve upon. Did you rest enough during your taper? Did you go out too fast? Tweak these things so you’re ready the next time.

With contributions by Jon Marcus, Adam Bean, Jen Van Allen, Liz Plosser, Michelle Hamilton, Kelly Bastone, Kelly Pate Dwyer, Jeff Galloway, Sarah Bowen Shea, and Pam Nisevich Bede
COPYRIGHT RODALE INC. 2010-2011 I llustration by Ryan Heshka

R U N N E R S W O R L D.CO M

8

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...SAMPLE FORMAT FOR INTERNSHIP COVER LETTERS (Top and bottom margins should be approximately equal) Date Your Street Address City, State, Zip Ms. Sandra Jones, Director Marketing Division American Industrial Corporation 1111 American Avenue America, IL 60006 Dear Ms. Jones: Opening Paragraph: State why you are writing, identify the internship position for which you would like to be considered, and indicate how you heard of the position. Mention any individuals who may have referred you to the position. If you are sending an inquiry letter, simply indicate the type of work or position you are seeking. Be specific. Middle Paragraph(s): Your goal here is to show how you can be useful to this particular organization. Describe what strengths you have to offer this employer. Highlight particular classes, jobs, internships, achievements, and extracurricular activities as they relate to the position in which you are interested. You might want to use one of the following approaches: Identify three reasons for the employer to consider you for the position. Describe your previous accomplishments as they relate to the position. Illustrate the relationship between your skills and experience and the position you are applying for. State why you want to work for their organization. Refer the reader to your enclosed resume for additional information. Closing Paragraph: End your letter by clarifying what will happen next, indicating your desire for an interview, and how they can most easily......

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... | |I would like to join your nursing staff. For this reason, I hope to speak with you soon to learn about a | |position at your hospital. | |  | |Sincerely, | | | http://www.letters.org/cover-letter/assistant-director-nursing-cover-letter.html Sample Cover letter for Assistant Director Nursing Good cover letter is all about mentioning your skills in short and simple language which catches the attention of employer. Applying for Assistant Director Nursing needs you to have good project handling tactics and this criterion should be present in your cover letter. (Write your name and address) Karen Byars 1519 Burwell Heights Road Beaumont,TX Zip:77701 Karen.T.Byars@trashymail.com Phone: 409-466-0866 (Write Employer’s name and address) Drew Prince Progress Energy Inc 1357 Dane Street Spokane WA Date: 19-11-2010 Dear Ms.Prince, (In first paragraph, include the information like why you are writing, position you are applying for and source of the job listing) I am......

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... Historical Events Free Essays 1 - 30 - Term Paper Warehouse www.termpaperwarehouse.com/class/Historical-Events/1/0‎ Free Essays on Historical Events for students. Use our papers to help you with yours 1 - 30. FREE A-LEVEL ESSAYS - Tripod members.tripod.com/alevel_essays/‎ Welcome to Free Alevel Essays, we offer free history and english essays for the average, lazy student. If you can't find the essay you are looking for, don't forget ... Free History Essays 1 - 30 Anti Essays www.antiessays.com/free-essays/history/‎ Get instant access to free History Essays from Anti Essays. 1 - 30. Free History Essays | Custom writing blog www.effectivepapers.com/blog/tag/free-history-essays‎ Sample Essay on History: The historical development of the world in the 20th century was marked by the paradoxical difference between the declared objectives ... Searches related to free history essays free american history essays free world history essays free civil war essays free history research papers free history essays online free art history essays american history papers good history topics to write about 1 2 3 4 5 6 7 8 9 10 Next Advanced searchSearch HelpSend feedback Google Home‎Advertising Programs‎Business Solutions‎Privacy & Terms‎ Free American History Essays and Papers www.123helpme.com/search.asp?text=American+History‎ Free American History papers, essays, and research......

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...HANDBOOK of PSYCHOLOGY VOLUME 12 INDUSTRIAL AND ORGANIZATIONALPSYCHOLOGY Walter C. Borman Daniel R. lIgen Richard J. Klimoski Volume Editors Irving B. Weiner Editor-in-Chief 13 THEORIES AND PRACTICES OF ORGANIZATIONAL DEVELOPMENT John R. Austin and Jean M. Bartunek 309 ~ John Wiley & Sons, Inc. CHAPTER 13 Theories and Practices of Organizational Development JOHN R. AUSTIN AND JEAN M. BARTUNEK ORGANIZATION DEVELOPMENT TODAY, NOT YESTERDAY 310 THE CONCEPTUAL 'KNOWLEDGE OF ORGANIZATIONAL DEVELOPMENT 311 Change Process Theories 312 Samples of Contemporary Interventions in Organizational Development 316 Implementation Theories 319 THE CONNECTION BETWEEN IMPLEMENTATION THEORIES AND CHANGE PROCESS THEORIES 321 THE DIVIDE BETWEEN IMPLEMENTATIONTHEORIES AND CHANGE PROCESS THEORIES 322 Barrier 1: Different Knowledge Validation Meth~ 322 Barrier 2: Different Goals and Audiences 323 Barrier 3: Different Theoretical Antecedents 324 STRATEGIES FOR OVERCOMING BARRIERS TO KNOWLEDGE TRANSFER 324 Same-Author Translation 325 Multiple-Author Translation 325 Common Language Translation 326 Translating Implementation Theory to Change Process Theory 326 CONCLUSION 326 REFERENCES 327 From its roots in action research in the 1940s and 1950s (Collier, 1945), and building on Lewin's insight that "there is nothing so practical as a good theory" (Lewin, 1951, p. 169), organizational development has explicitly emphasized both the practice. and the scholarship......

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...DISTRIBUTIONS Simple Random Sample A simple random sample X 1 , , X n , taken from a population represented by a random variable X with mean  and standard deviation  , has the following characteristics.  Each X i , i  1,, n , is a random variable that has the same distribution as X, and thus the same mean  and standard deviation  . The X i ’s are independent random variables implying the following identity:  V  X 1    X n   V  X 1     V  X n    2     2  n 2  The sample mean, X where X  X1    X n , is a continuous random variable n with mean  X   and standard deviation  X  of the mean. Sampling Distribution of the Mean  , known as the standard error n Result 1: If X is Normal, then X is Normal and Z  of the sample n. X   n , regardless of the size Result 2: If n is large enough, n  30 , then X is approximately normal and X  Z , regardless of the distribution of the population random variable X.  n Sampling Distribution of the Proportion For a binomial random variable X with parameters n (sample size) and  (probability of X success or population proportion), the sample proportion is given by p  . n The sample proportion p is a continuous random variable with mean  p   and standard deviation  p   1    n . Result 3: If n is large enough, n  5 and n1     5 , then p is approximately p  normal and Z  .  1    n Why? We want to use the sample......

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...business logic is working as per the requirements. Finally, build the application in the form of war file and deploy it in Apache Tomcat Webserver. Launch your web application using appropriate URL as explained below in the last step. UserData.java package com.tutorialspoint.test; import java.io.Serializable; import java.util.LinkedHashMap; import java.util.Map; import javax.faces.bean.ManagedBean; import javax.faces.bean.SessionScoped; import javax.faces.event.ValueChangeEvent; TUTORIALS POINT Simply Easy Learning Page 60 @ManagedBean(name = "userData", eager = true) @SessionScoped public class UserData implements Serializable { private static final long serialVersionUID = 1L; private static Map countryMap; private String data = "sample data"; public String showResult(){ return "result"; } public void updateData(ActionEvent e){ data="Hello World"; } public String getData() { return data; } public void setData(String data) { this.data = data; } } UserActionListener.java package com.tutorialspoint.test; import import import import javax.faces.context.FacesContext; javax.faces.event.AbortProcessingException; javax.faces.event.ActionEvent; javax.faces.event.ActionListener; public class UserActionListener implements ActionListener{ @Override public void processAction(ActionEvent arg0) throws AbortProcessingException { //access userData bean directly UserData userData = (UserData) FacesContext.getCurrentInstance().......

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...a handy quick reference. If you or your customers don’t have the time to keep on top of or search the Internet for all of the DMM’s regulations, you may want to rely on someone who works with the mail on a regular basis. The USPS is strict on acceptance requirements, and qualified envelope sales representatives specialize in knowing the fine points of postal regulations, as well as how to get the best rates. Ask your envelope supplier to put you in contact with their EMA Certified Postal Partner who will be very knowledgeable about postal rules and regulations. It is always important to work with your sales representative to review the postal regulations for any mailing before you finalize your order for envelopes. Also, take a mockup or sample of your customer's mail package to your local post office to make sure it qualifies for the class of mail and postage rate you want. This up-front investigation could save you thousands of dollars in unplanned postage costs. Your envelope sales representative works closely with the Postal Service and will be glad to help you. Presorting Mail Many of your customers may choose to presort their mail to take advantage of the postage discounts. Basically, Zip Code groups all of the pieces going to the same destination into the same package or tray. You’ll sort to specific areas, and then work your way up to more general areas. All leftover mailpieces are put together. Your envelope sales representative can help you select a presort......

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...Sample Assignment Assignment front sheet Qualification Unit number and title Pearson BTEC Level 7 Diploma in Strategic Management and Leadership (QCF) Unit 1 Developing Strategic Management and Leadership Skills Student name Assessor name Date issued Completion date Submitted on Assignment title Strategic Management and Leadership Report (1 of 1) LO Learning Outcome AC In this assessment you will have the opportunity to present evidence that shows you are able to: Task no. Evidence (Page no) 1 Understand the relationship between strategic management and leadership 1.1 Explain the link between strategic management and leadership 1 1.2 Analyse the impact of management and leadership styles on strategic decisions 1 1.3 Evaluate how leadership styles can be adapted to different situations 1 2 Be able to apply management and leadership theory to support organisational direction 2.1 Review the impact that selected theories of management and leadership have on organisational strategy 1 2.2 Create a leadership strategy that supports organisational direction 2 3 Be able to assess leadership requirements 3.1 Use appropriate methods to review current leadership requirements 3 3.2 Plan for the development of future situations requiring leadership 3 4 Be able to plan the development of leadership skills 4.1 Plan the development of leadership skills for a specific......

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...will use information shown on the invoice. For importers, the invoice comes at the end of the chain and reflects the goods you will have received. The invoice must be produced by the exporter and must carry authoritative information. Depending on the goods and destination, certain information must be included on the invoice, e.g. the customer’s VAT details (if the destination is in the EU), or special declarations required by authorities during transit or in the destination country. The invoice must sometimes be certified or legalised by a third party. The invoice also has several functions over and above requesting payment: • it is required to accompany the shipment, even when the goods are being sent free of charge (e.g. as with trial samples) • it is a master document that helps to identify the shipment and its contents • it is the exporter’s declaration of the value of the goods. A pro-forma invoice is sometimes needed in advance of shipment. It acts as a quotation, and enables the customer to apply for an import licence, draw up a Letter of Credit, or get foreign exchange to pay for the goods. It looks essentially the same as a commercial invoice. The pro-forma represents an offer that can be legally binding in most countries: acceptance by your customer makes you party to a valid contract. It is advisable to state it clearly that the offer has a defined expiry date and/or that prices are subject to change without notice. Prices quoted should also be according to agreed......

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...it? How is it composed of, or what is included? Expansions? Releases? On what platform? How will it appeal to the market? Analyze everything about the product/project. B. Customer Analysis In this part, you then analyze the customers or the market itself. Who are they? What type of people are we talking about? Remember your survey/interview? A portion of the data gathered from that will help you build your Customer Analysis. C. Competition Analysis You should always know who your competition is. Even for photo books, films and documentaries you have competitions. There are two types of Competition Analysis, in which both you have tackle. “Direct Competition” are those project/products similar to your work and category, a sample would be “Coke” and “Pepsi”. And the other is Indirect Competition. D. SWOT Analysis In this section, you’ll be analyzing your project/product through SWOT Analysis. That means your product’s Strengths, Weaknesses, Opportunities and Threats. Upon accomplishing this, you’ll be able to see where your project/product stands in your chosen industry / category. IV. Strategy In every thesis proposal, or let’s put it straight, in every project you have to make sure that your product breaks through the market, getting noticed. Because of you don’t stand out your project/product doesn’t get noticed, more reasons that you didn’t exert effort in creating a solid strategy. Plan your strategy very well, it can be a Unique Selling......

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...can stay updated with consumer lifestyles and competitor new proposition development. Kraft foods can also conduct primary research by conducting surveys and sample promotions of their products ahead of release in order to test the market and its response. Lastly, they can hire lawyers or legal paralegals that help guide the company legally through key decisions. Law specialists will always be updated with regulations and legislations and help Kraft Foods in the long run. Q.6: What strategies in relation to proposition development and promotion could Kraft Foods adopt to ensure that they maintain their market dominance in the chocolate count line market? One of the key strategies in keeping market dominance in the market would primarily be the 4 Ps of marketing: Price, Product, Promotion & Place. Kraft food can use different pricing strategies like predatory pricing to help attract customers and keep maintaining their market share and even growing it. With each product that they release or have released, it is important to keep refreshing the product image through usage of different packaging, colours, etc. Anything that adds value to the product plays a vital role in selling the product and therefore keeping market dominance strong. Promoting their products by sponsoring events or even giving out free samples can keep Kraft Foods keep their brand image in the customers mind and to associate particular words or ideas with their brand. Lastly, place. Choosing the......

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...have improved communication? Lia’s doctors sent a succession of public health nurses to the family’s household in order to evaluate the family’s compliance with the medication regimen. Some of the ways that doctors attempted to improve communication with the Lee family included marking syringes and medicine droppers with the correct dosage, placing pills in plastic boxes with compartments for each day, and using different colored stickers to show the proper times that medications were to be taken (blue for the morning medications, red for the noon medications, and yellow for the night medications). “When she was taking pills, they [nurses] tried posting charts on which they had drawn the appropriate pie-shaped fractions. They tried taping samples of each pill on calendars on which they had drawn suns and sunsets and moons” (Fadiman 1997, 48). According to the notes from the nurses, the Lee family did not properly understand the correct procedures in administering Lia’s medications which led the doctors and other health officials to believe that the parents were being noncompliant. The notes included alarming statements such as, “Several meds in refrigerator outdated,” “Were unaware of appointment at Peds clinic for today,” and “Refuses to give Dilantin as it changes child’s spirit” (Fadiman 1997, 49). The team of doctors and nurses showed more frustration towards the family’s attitudes than willingness to help them understand the reasoning behind each procedure. To more......

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...introverts who are open to new experiences. Objectivity: The conclusion drawn through the implementation of the results of data analysis should be objective. That is they should be based on the facts of the finding derived from actual data and not on our own subjective or emotional value. Here the conclusion is derived as there is a clear link between emotional reactivity of investors and trading performance. 3. Do you think that the results of Sam’s study are generalizable to other organizations? Why (not)? This study is lack in generalizability. For the purpose of this study Sam has chosen 50 traders form a training programme. But the question is whether the 50 samples represent the real situation. Therefore, if this research is to be generalized to some other organization or industry then the samples should contain the representatives those of industries. 4. Sam explains to Akrisious that even though he has tried to meet all the hallmarks of scientific investigation, he has not included all the variables that influence the financial performance of traders. Using vocabulary Akrisious has never heard of (such as omitted variable bias and biased and inconsistent parameter estimates) Sam argues that his study may lack rigor and that therefore his study is probably not 100% scientific. a. What is rigor? Means carefulness, scrupulousness and the degree of exactitude in research investigation. A good theoretical base and around methodological design......

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...quality of particular interest. It is the basis of payment in most coal supply contracts. In the United States, the heating value of coal is measured in British thermal units per pound (BTU/lb), by using a national standard test procedure (ASTM D-2015). ASTM standards also indicate that repeated measurements should give values within 100 BTU/lb. Normally, the only way to determine heating value is to send a carefully prepared sample off to a laboratory and wait for the results. This can lead to disputes, if the customer and the supplier don’t agree on which lab to use or if the results from different laboratories give drastically different results. In an effort to determine the extent of any intra- or inter-laboratory variation in heating value measurements, one coal company prepared 50 samples of coal from a common area (so that results were expected to be very close). They shipped the samples in two batches to five reputable laboratories. Each batch consisted of five samples sent to each lab; the two batches were sent at different times. The samples were drawn randomly, packed in water (to minimize oxidation effects) and sent in sealed plastic containers. The labs were not aware that an experiment was being run, and the coal company hoped that the results would thus reflect the labs’ normal operating procedures. DATA SET The labs made several measurements, but only those for heating value are given below. What do you think the coal company should conclude about the......

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