Champions for Military Families

Team Fisher House at the Air Force Marathon Training Information

Race	Program	Fitness Level	Weeks	Start Date	End Date
10K	Hal Higdon	Novice	8 weeks	23 July	16 September
10K	Jeff Galloway	Any level	13 weeks	18 June	16 September
Half Marathon	Hal Higdon	Novice	12 weeks	25 June	16 September
Half-Marathon	Jeff Galloway	Novice	19 weeks	21 May	30 September
Marathon	Hal Higdon	Novice	18 weeks	14 May	16 September
Marathon	Hal Higdon	Intermediate	18 weeks	14 May	16 September
Marathon	Jeff Galloway	Novice	32 weeks	20 February	30 September
Marathon	Run/Walk	Intermediate	29 weeks	12 March	30 September

Topic	Information
Online Resources	3 Winter Running Secrets to Prepare for a Strong Spring 3 Reasons to Enjoy an Outdoor Winter Workout 6 Diet Strategies to Fend Off the Flu
Pre-Season Preparation	Race Season Preparation It's training time; a time to start organizing your running life. Start the Team Fisher House race season with these great tips. Set goals: race prediction chart. Find the right training schedule: training plans, training tips, First Training, Cool Running, and Runner's World. Log your training routine: Free training log. Get some group therapy: FACEBOOK, Jeff Galloway training group, or active.com. Invest in good quality running shoes and clothes: local running store, and Runner's World Shoe Lab. Get your nutrition on track: Eat like a Champion! Sign up for a tune-up race: Active.com, Running In The USA, or Runner's World. Click HERE for the full article.
Training Season Starters	Take a look at these training season starters... 4 Tips to Start Up Your Running Season 5 Nutrition Tips for Athletes Beginner's Guide to Running 10 Steps to Start Running
Simple Steps to Increase Speed	Getting faster is possible for all of us. Success comes from being patient, disciplined, and listening to your body. Just like any other training goal, speed work requires a gradual increase of intensity over time. So say goodbye to old school LSD- Long Slow Distance workouts. And say hello to training runs with a purpose. Runners, new or seasoned, can improve their pace by adding these simple routines once a week: Pickups- Mid run, insert 4-8 repeats of 30 second speed (not all out but a hard pace) and 60 seconds easy pace (30 secs on- 60 secs off). After the repeats return to your normal pace. Pick-ups are a great introductory speed workout that allow your legs to learn the sensation of speed. Fartleks/speedplay- Fartlek training helps lengthen your speed interval. Mid run insert 3-5 repeats of 30 seconds to several minutes of increased speed (noticeable difference from normal pace) with easy jogs in between. The speed interval in fartleks are fun because you don't need a watch or a known distance. Simply pick a landmark (tree, lamp post, etc.) and ramp up the speed until you reach it. Then jog a bit while looking for the next landmark and pick up the pace again. Fartleks change ho-hum every day routes into a game, hence it's name speed play. Gradually lengthen the overall interval to 20-30 minutes once a week. Tempo runs- These runs incorporate longer speed intervals of 1/2 mile +, help establish a sustained faster pace, and act as race pace simulators. Start with 2-3 repeats of 5 minute controlled increased speed. Move up to a run of 15 minutes- normal pace, 20 minutes increased sustainable pace, 15 minutes-normal pace. Soon enough you will be able to maintain your new pace for an entire run. It comes down to this simple statement...if you want to run faster on race day then you must run faster during training. Therefore, incorporate the above speed workouts, run faster than race pace on long runs, run with faster runners, and you will definitely get faster! Find out your race pace here and start practicing it now. Training at the right pace months prior will teach your body to be race day ready.
Online Resources for Increasing Speed	I found some insightful speed training articles to share with the team... 3 Steps to a faster run Find the right speed workout to reach your goals 3 Interval Training Plans to Build Fitness Fast
Can technology make you a better runner?	Yes, heart rate monitors, GPS watches, and other gadgets can help you train smarter. Features on GPS and foot pad devices can help runners improve efficiency and form. The cadence displays on these devices can take beginner runners 70 strides per minute into the 80's within weeks, which equates to increased speed! Something we are all after! Not convinced yet? Read on.... 1. Overtraining Avoided. Most runners typically go above the recommended target heart rate zone for easy run days. Heart rate monitors serve as a watch dog to ensure you don't overdo it when the program prescribes an easy run. Monitors allow you to see how hard you are working, which helps keep you safe. Dr. Connelly's article below provides details on Heart Rate Zone training. 2. Undertraining Stopped. Hard run days, tempos & intervals, are essential for improving speed. Heart rate monitoring and GPS devices confirm you are working out at high intensity, making every interval effective. Good bye junk miles! 3. Instant Feedback. Gauging intensity subjectively is inaccurate and unproductive. Wind, fatigue, hills play a role in your performance. Monitoring devices give you instant accurate feedback that keeps you at a consistent intensity. Some devices have virtual running partners to help with motivation too! 4. Monitor Progress. Many devices provide numerous data features (heart rate, pace, cadence, elevation gained, etc.) Tracking this data over time can help you assess progression and make adjusts to your training schedule when needed. More importantly, providing motivation when improvements are seen. 5. No more cheating the distance. GPS features provide accurate distances travelled and some beep to inform you when you complete the goal distance or fall out of your goal pace. A very convenient tool for intervals.
Hydration System Review	Hydration is a critical component to every run. Finding the right hydration system early in the training cycle is essential to ongoing performance. The brands and devices are vast but some have stood out over time. CamelBak, Nathan, and Fuel Belt are brands that carry backpack, vest, waist pack, and handheld options. Nathan’s low profile vests have recently become very popular- trickling down from the Ultra Marathon crowd. Some models are great for carrying the extras (camera, phone, etc.) with very few downsides (takes a bit to find the right fit with all the straps but once you do the fuss stops there). This is a great setup especially for those that will take pictures of every MCM mile marker like many of our TFH alumni! Recent reviews say the Nathan HPL #020 is a great option. Fuel Belts waist packs reviews state they have a snug fit, ample liquid storage, stable weight distribution, and trusty pocket for gels and extras. No bounce, no play while running. Helium Collection is their top seller. Camelbak backpack technology is always advancing so put the old one aside for hikes and test out the new versions. The Camelbak Octane XCT has received great reviews. Quick tip for those that use bladder systems.....To get rid of the sloshing sound and sensation you need to keep the air out. Close the bladder cap tightly. After filling, turn it upside down so the air is up by the tube and then suck the air out. You may have to repeat this several times.
Online Resource for Running Gadgets	Take a look at the gadget reviews below: Top 10 GPS watches Consumer Research: GPS watch review Consumer Research: Heart Rate Monitor review High-tech watches that fit your goals and your budget.