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Sunday, July 3, 2011

Running your first half marathon

Running a half marathon can be a good first try at long distance running   Two Team CMT members Jude Burton and Jess Knowles are going to tackle the half marathon distance for the first time. Team CMT members Kevin Klein, Gary Krukar, Kathy Stultz, Cheryl Monnat and Chris Wodke are regular competitors at this distance.  This plan will help you finish and still gain speed and endurance!

Beginner Plan from Runners World June 2011


Week
Mon
Tue
Wed
Thur
Friday
Sat
Sun
Total
1
Rest/XT
3 mile EZ
Rest/XT
3 mile EZ
Rest/XT
3 mile EZ
5 mile LSD
14
2
Rest/XT
3 mile EZ
Rest/XT
4 mile EZ
Rest/XT
3 mile EZ
5 mile LSD
15
3
Rest/XT
3 mile EZ
Rest/XT
5 miles w/ 2 @ tempo pace
Rest/XT
3 mile EZ
6 mile LSD
17
4
Rest/XT
3 mile EZ
Rest/XT
5 miles w/3 @ tempo pace
Rest/XT
3 mile EZ
7 mile LSD
18
5
Rest/XT
3 mile EZ
Rest/XT
4 miles EZ
Rest/XT
3 mile EZ
8 mile LSD or 10K race
19
6
Rest/XT
3 mile EZ
Rest/XT
4 miles w/ 3 @ tempo pace
Rest/XT
3 mile EZ
6 mile LSD
16
7
Rest/XT
3 mile EZ
Rest/XT
6 miles w/4 @tempo pace
Rest/XT
3 mile EZ
10 mile LSD
22
8
Rest/XT
3 mile EZ
Rest/XT
6 miles w/4 @tempo pace
Rest/XT
3 mile EZ
12 mile LSD
24
9
Rest/XT
3 mile EZ
Rest/XT
6 miles w/4 @tempo pace
Rest/XT
3 mile EZ
9 mile LSD
21
10
Rest/XT
3 mile EZ
Rest/XT
5 miles w/2 miles at tempo
Rest/XT
3 mile EZ
Race
13.1 Mile
24.1



XT=cross training day            EZ=Easy                     LSD= long slow distance


Good cross training activites are those that are close to running like an elliptical machine. Biking is also a good cross training since it keeps your lets strong.  Swimming or rowing are good choices since they work your entire body.  Be sure to take a rest day when you are feeling tired.  Don't worry if you miss a day, just pick up again as soon as possible. You can also move the program around a bit to accomodate your schedule as needed.


Chris Wodke
Founder & Manager Team CMT
www.run4cmt.com

Team CMT is a group of athletes and supporters working to raise awareness and to find a cure for CMT. We have almost 100 members in 17 states. If you wish to join us visit our web site.

CMT or Charcot-Marie-Tooth is the most commonly inherited peripheral neuropathy. It affects over 155,000 Americans (as many as MS).  It is a disease of the nerves that control the muscles. It is slowly progressive, causing loss of normal function and or sensation in the lower legs/feet and arms/hands.

Symptoms include; muscle wasting in the lower legs and feet leading to foot drop, poor balance and gait problems Atrophy in the hands causes difficulty with manual dexterity.

Structural foot deformities such as high arches and hammer toes are common.

Poor tolerance for cool or cold temperatures and many people have chronically cold hands and feet.

Additional symptoms may include fatigue, sleep apnea, breathing difficulties and hearing loss.

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