Champions for Military Families

Team Fisher House at the Navy Ten Nautical-Miler Training

Distance	Program	Fitness Level	Weeks	Start Date	End Date
10 Miler	Hal Higdon	Novice	10 weeks	26 March	3 June
10 Miler	Hal Higdon	Intermediate	10 weeks	26 March	3 June
10 Miler	Jeff Galloway	Novice	13 weeks	5 March	3 June
10 Miler	Jeff Galloway	Intermediate	13 weeks	5 March	3 June

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
Race 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: 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
Pre/Post Race Fueling	Combine Carbs and Protein 2 slices whole-grain toast and 2 tablespoons peanut butter orange and 1/2 cup low-fat cottage cheese 1 cup cooked oatmeal with ¼ cup raisins 1 cup yogurt and 1/4 cup granola 2-egg omelet with 1 cup fresh vegetables, 1 whole-wheat English muffin string cheese and 1 ounce pretzels whole-wheat pita and 1/2 cup canned tuna 1/4 cup soy nuts and 1 banana 3 ounces boiled or grilled chicken breast and 1 cup cooked white rice How Much & When? PRE-EXERCISE If fueling 2-3 hours before a long run of 1-2hrs= up to 500 calories If fueling 1 hour before long run= under 250 calories Rolling out of bed morning short run (30-45min)= few sips of whatever gets you going How Much & When? POST-EXERCISE All the post-exercise fueling hype is based on elite athletes conducting high effort sessions 6 or fewer hours apart. The every day exerciser can simply have a glass of water and banana knowing that a healthy calorie packed meal is within the next 3-4 hours. Or opt for a snack from the list above.
Race Day Fueling	Simple Carbohydrates & Electrolytes Jelly Beans, Gummy Bears, Swedish Fish candy GUs, Sport Beans, Shot Bloks, gels, energy bars Dried fruit, and salted nuts How Much & When? Under 45min run=water when thirsty, no need for refueling carbs 1-2+ hours of activity= 30-60 grams (multiple by 4 to obtain calories) of carbohydrate every hour and replenish fluids at the rate of 5-10 ounces every 15-20 minutes. Set your watch to beep every 15 minutes as a fluid and fuel reminder! Still use thirst as a hydration indicator to avoid forced hydration.
Last Minute Race Tips	Remember to test fuel, gear, and pacing during training and not on race day. Training is the dress rehearsal to allow you to relax and enjoy race day without surprises! Train smart, be patient, and start tapering this month. Tapering, reducing mileage, is necessary to ensure you have fresh legs on race day. Post your last minute tips & questions on our Facebook discussion board.