Marathon Training Tips for the Chevron Houston Marathon and Aramco Half-Marathon January 17th 2010 Results of Half Marathon survey Will this be your first half-marathon attempt? – 55% answered “Yes”. How do you plan to train? – 66% “on my own” – 29% “hoping other Chevron runners will help” – 26% “formal training group or partner” – 22% “don’t know” or “haven’t decided” Half-Marathon survey In order for me to be successful, I’d like to: – Attend Brown Bag sessions – 64% – Have more time to train on my own – 56% – Find some internet resources – 41% – Have a personal trainer or partner – 38% – Join a group of Chevron runners – 36% Half-Marathon Survey I’d like to attend Brown Bag sessions on: – Improving workouts & getting faster – 73% – Good nutrition & proper diet – 72% – Cross training & staying injury free – 67% – How to develop my own training plan – 67% – How to stay motivated – 57% – How to shop for running apparel – 43% 5 Important Questions to Ask Before Signing Up Why do you want to run this race? What’s your goal? How much training time do you have? What kind of shape are you in? Can you be consistent in a training program over the next 4 to 5 months? Establish Realistic Goals Set 3 types of long-range goals: 1. Obtainable (what you know you can do) 2. Desirable (what you would like to do) 3. Challenge (what you would love to do) Set short-range goals 1. Weekly goals (i.e. 18 - 20 miles per week) 2. Long distance goals (i.e. 5, 8, 10 miles) 3. Race goals (i.e. 5K, 10K, 10-miler) 4. Consistency goals (30 min./4-5 times per week) Upcoming races Memorial Park Kick-off – Thurs.Sept.10th 3-mile time trial (specifics TBA) Houston Half – Sun. Oct 25th 2-person relay – each runs 6-miles HMSA 25K – Sun. Nov.8th includes a 3- person relay – 8.33K Finish Line Sports 30K – Sun. Dec. 13th Keys To Success Become an informed runner by reading books and magazines, researching websites, learning from others, etc. Develop a Training Plan (weekly, monthly) Be flexible but be consistent Listen to your body (rest & recovery) Add variety and speed to your workouts Keys To Success – con’t. Eat healthy and smart Respect the heat and the humidity Dress appropriately for the weather Take care of your feet Cross-train to give your body a break Keep a daily or weekly journal Join or form your own training group Think safe…run safe Resources www.runnersworld.com www.insidetexasrunning.com www.harra.org Local Fitness Center Chevron Running Club website – www.easysite.com/chevrunclub – Provides a race calendar of upcoming races – Updates and information on events and club activities. Free message board and links to other helpful running websites.
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