Here is ten years of running expertise bulleted in Microsoft Word, just for YOU.  Drum roll…

• No need to go crazy on mileage.  A person can run a great half with a solid 6-8 mile base (Meaning you run those distances 2-3 times a week for a few months.)  DO NOT train over ten miles before the race. 
• Throw in a once a week 10 miler three or four times starting six weeks out.  Leave the last two weeks for tapering back down to 6 or 8. 
• Leave yourself a few days off before race day.
• Replace your running shoes after you accumulate the recommended maximum.  Don’t wait for your body to tell you your shoes are done.
• This is my SILVER tip:  On race day, stop at every water stop (after the 3-4 mile mark) and drink both a little cup of water and a little cup of powerade.  (Even if you aren’t thirsty.)  This will keep your body hydrated and your electrolytes adequate.
• This is my GOLD tip: Eat a couple of packs of Clif Shot Bloks (black cherry is my fav) and you will feel like you got fresh legs halfway through!!!  I eat 3-6 blocks (while running) starting at 6 miles, and then 3-6 blocks around ten miles.  Train with them first so you are used to eating and running.

Now you will all go out and beat my PR this season.  And I will be immensely satisfied, cuz I do love you so.

What are your best tips?

Now that the perfect running weather is upon us, let’s talk some half.  The half is my favorite distance because 13.1 miles is long enough to be really challenging, but short enough to train and be a devoted mama.  

There are many excellent training programs out there, but this one is customized for Running Mamas.  The programs I found in magazines and online seemed to target elite runners.  The mileage was higher than I actually needed to finish a strong half.  The key to a strong half is not running for a long period of time, but running over a long period of time.  If you create a strong base by regularly running, you can do a half.  Yes YOU!

Here is the Running Mama training plan:

Remember I am an expert on this subject because I have won tons of halves.*

• I run three times a week with only one long run: Six miles, Three miles, and one long run.
• For the long run, I start with six miles and increase slowly until I peak at ten.  Yes, I said TEN! 
• When you increase, don’t add any more than two miles.  For example, get comfortable with six, then move up to no more than eight.  Stay at eight for two-three weeks before you increase again.

I never run any more than ten miles because of the time and energy it takes.  I didn’t find that running higher mileage made me faster or better, it just made me tired and injured.  Now that I am responsible for little ones, being tired or injured is ridiculously inconvenient.   I want to finish a strong race, and be a great mom too.  It is possible.

Next week:  My secret tips for training and race day.  Shhhh… Don’t tell.

*No I haven’t.