Mastering the Half Marathon Mini epub
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The half marathon has become the fastest-growing race distance in the United States, both in terms of number of finishers and number of new races. Additionally, according to Running USA’s National Runner Survey, the half marathon is the favorite distance of both sexes. Mastering the Half Marathon is your guide to completing or even reaching personal records in one of the most popular running events. Author Cathy Utzschneider has been ranked fifth in the world in her age group and won seven USA Track and Field age-group titles since she started running competitively at age 40. In Mastering the Half Marathon, masters runners will benefit from the targeted approach that she has used to guide 46 national masters age-group champions.
This mini e-book begins with an introduction to the half marathon before moving into training workouts, plans, and tips. Included are 12-week training plans for both experienced and beginning runners. Mastering the Half Marathon also focuses on speed development, detailing information on exertion, fartlek training, threshold running, and interval running. The mini e-book concludes with strategies for race day, including pacing, and fueling during and after the race.
Mastering the Half Marathon is an abridged version of Cathy Utzschnider’s Mastering Running (Human Kinetics, 2014), which provides information and advice on topics that matter most to older runners, proving that age is no obstacle to excellence.
Why Not Try the Half Marathon?
Building a Mileage Base
Recovery and Sleep
Listen to Your Body to Avoid Injury
Fueling on Long Runs
Check Your Shoes Regularly
Getting Faster: It’s Not Just About Speed
Master’s Method: A Mix of Measures
Running Rating of Perceived Exertion
Trusting Perceived Exertion
Daniels’ VO2max Charts
Final Reminders About Speed
Understand Periodization: The Progression of the Plans
Four Phases of Half Marathon Periodization
Focus of the Four Phases
Consider These Plans as Guidelines
Long Runs and Tempo Runs
Five Advantageous Attitudes
Reading the Plans
Half Marathon Training From a 20-Mile (32 km) Base
Half Marathon Training From a 30-Mile (48 km) Base
Half Marathon Training From a 40-Mile (64 km) Base
Understand Masters Performance… Then Set Your Goal
Setting a Goal
Your Absolute Times
Your Age-Graded Results
How You Place in Your Age Group
Four or More Weeks Before The Half Marathon: You’ve Entered Your Race
Two Weeks Before Your Race
Refine Your Goals
Choose a Segmenting Plan
A Few Days Before
Last Dinner: The Night Before
Prerace Fueling and Hydrating
Tips for Starting the Race
Hydrating and Fueling During the Race
Postrace Fueling and Hydrating
"Anyone interested in improving running—whether 35 or over 70—will find much valuable information in Mastering Running. Cathy Utzschneider combines her scientific background with all she has learned as a masters runner to bring you what you need to know and tell you how it will make you a faster, stronger, healthier runner."
Amby Burfoot-- 1968 Boston Marathon Winner, Runner's World Editor at Large
“Once a runner always a runner. This comprehensive resource for masters runners captures the many benefits and rewards that can reaped by the aging athlete who wants to stay in the sport for the long run-- the stories, the camaraderie, the personal bests inspire us all no matter what distance we choose from the mile to the marathon. Cathy is passionate about identifying masters' unique goals and motivating them to achieve their best. Set your own course and run your own race but never hesitate to share training tips with the growing and motivated ranks of masters' runners. Our demographic is only getting stronger and faster.”
Joan Benoit Samuelson-- First-ever women's Olympic marathon gold champion
"Mastering Running provides instruction on how we ‘seasoned’ runners can stay fit and still accomplish those athletic goals that we set for ourselves as we continue to push our bodies to perform. Bravo to Dr. Utzschneider for this outstanding book!"
Willie Banks-- Olympian 1980, 84, 88, Former world record holder, Triple Jump, Past President of the US Olympians and Paralympians Association
"Masters runners want to train hard, race fast, and compete like college kids, while simultaneously staying healthy enough to juggle the joys and responsibilities of adult life. Lucky for us, Dr. Cathy Utzschneider has provided the blueprint for accomplishing all that in Mastering Running.”
Pete Magill-- Masters Running Record Holder