Marathon training - Month 4
- ciaralitchfield
- Feb 10, 2015
- 3 min read
Half Marathon Milestone
Half marathons are the fastest growing type of road race. While being a challenging distance this event doesn’t require the same amount of dedicated training as the full marathon. The race covers 21.09km/ 13.1 miles, the growing popularity of this distance has meant that more and more events are now taking place in the UK. Some of the big ones are listed below:
Vitality Reading Half Marathon 2015 - Sunday, March 22, 2015 Reading - Green Park
Windsor Half Marathon 2015 - Sunday, September 27, 2015 Windsor - Windsor Castle
Bristol Half Marathon 2015 - Sunday, September 13, 2015 Bristol – Harbourside
Vitality Bath Half Marathon 2015 - Sunday, March 1, 2015 Bath - United Kingdom
adidas Silverstone Half Marathon 2015 - Sunday, March 15, 2015 Silverstone - Silverstone circuit
Cambridge Half Marathon 2015 - Sunday, March 8, 2015 Cambridge - Cambridge City Centre
Rock 'n' Roll Liverpool Marathon & Half Marathon 2015 - Sunday, June 14, 2015 Liverpool - Albert Dock
Vitality North London Half Marathon 2015 - Sunday, March 15, 2015 London
ASICS Oulton Park Half Marathon & 10k 2015- Sunday, March 8, 2015 Oulton Park
Vitality Run Hackney Half Marathon 2015 - Sunday, May 10, 2015 London - Hackney Marshes
Royal Parks Foundation Half Marathon 2015 - Sunday, October 11, 2015 London - Hyde Park
Many ballots have now closed but charities often still have places if your feeling like a challenge, if not put it in your diary for next year!
Week 13 – Go Next Level
This week covers 51.5 km over 5 runs.
This is made up of ~6.44km x 1, ~8.05km x 2, ~11.27 km x 1 and ~17.7 km x 1. Take training to the next level while stiff focusing on good rest and cross training periods.
Week 14 – Go Further
This week covers 54.72 km over 5 runs.
This is made up of ~8.05 km x 3, ~11.27 km x 1 and 19.31 km x 1. Half marathon milestone is only 2 weeks away, up your weekly distance. Improving endurance is essential to marathon training.
Week 15 – Go Harder
This week covers 51.9 km over 5 runs.
This is made up of ~8.05 km x 3, 5.23 km x 1 and 22.53 km x 1. Next week is your half marathon milestone – the next big step. Get ready by pushing harder its time to up your game.
Week 16 – Half Marathon Training Millstone
This week covers 50.05 km over 5 runs.
This is made up of ~6.44km x 2, ~3.22km x 1, 12.87 km x 1 and 21.08km x 1.This week you complete your half marathon milestone it will give you a chance to put your training to the test. Get a feel for the race distance and get some mental practice for race day.
Recovery
Fascia and Self-myofascial release
‘A fascia is connective tissue fibers, primarily collagen, that form sheets or bands beneath the skin to attach, stabilize, enclose, and separate muscles and other internal organs. Fasciae are classified according to their distinct layers, their functions and their anatomical location: superficial fascia, deep (or muscle) fascia, and visceral (or parietal) fascia.’
Fascias main function is to reduce friction that can cause our muscles to lose force in movement. To do this fascia is involved in the sliding motion between muscles and transmits movement between muscle and bones. It provides us with support and protection. It wraps around our blood vessels and nerves and allows the suspension or organs in cavities.
Self-myofascial release is also known as foam rolling and is popular among many runners for the tightening many of us experience in the calf. Using this practice can release tension and aid the recovery of muscles. I was introduced to using a fascia ball rather than a roller in one of my BarreCore classes. The ball could be used the whole way up your leg both front and back.
This technique is great for releasing knots or trigger points which you can often feel in your own muscles. With these deep muscle techniques knots may feel ‘crunchy’ you must control the pressure you apply to them to allow them to release. If you are experiencing any sharp or shooting pains you should consult your doctor or Physio.
Give this technique a go and for more info check out:
http://breakingmuscle.com/mobility-recovery/what-is-a-foam-roller-how-do-i-use-it-and-why-does-it-hurt
