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Tip of the Month
by UPMC Health Plan "No matter what the level of ability, you have more potential than you can develop in a lifetime."
(James T. McCay) Water and fuel demands increase as your running distance increases. Have about one-half cup of fluids every twenty minutes and a snack of simple carbohydrates (such as sports gels, packets of honey, and energy drinks), every 45 minutes. Avoid fiber, protein and fat because these take longer to digest and can cause stomach cramps. For recovery nutrition, don't forget that real food can be just as good as, if not better than, sports bars and powders. |
Training with Hal Higdon
Dick’s Sporting Goods Pittsburgh Marathon features Training with Hal Higdon
| Hal Higdon's Weekly Tip Week #9 - As you improve as a runner, you do not need always to train harder and harder and harder, moving from a novice program to an intermediate program to an advanced program. When you are near peak performance, you might actually improve more by slowing down, or running fewer miles, or doing either or both at different times. This leads us to periodization, where you spend one period of the year focusing on one form of training (say speed) and another period focusing on another (say endurance) with periods of rest between. |
Check out all of Hal Higdon's Weekly Tips that have been posted. Check back next week for Hal's next tip.
Receive training schedules, workout instructions and advice from the expert: Hal Higdon, Contributing Editor to Runner's World and author of Marathon: The Ultimate Training Guide. Use his programs to train for the Dick’s Sporting Goods Pittsburgh Marathon, UPMC Health Plan Pittsburgh Half Marathon or FedEx Ground Pittsburgh Marathon Relay.
Ask Hal Higdon - Create a username and password that will offer access to the Virtual Training Bulletin Board where Hal Higdon will answer your questions. It is recommended that you select a username as you would like to see it displayed when you post questions to the V-Boards.
Training Programs - Hal has designed interactive programs for six levels of runner: Novice 1, Novice 2, Intermediate-I, Intermediate-II, Advanced-I and Advanced-II. He has programs for shorter race distances, beginning with the 5-K and walking programs too.
Half Marathon Training Programs
Interactive Training (fee-based training) - register to receive daily emails from Hal Higdon telling you how to train for your next race. In addition to receiving daily emails, you can download the program into your personal training log and record your workouts each day, even enter data from your GPS watch. You can print your plan in calendar format and graph and track your progress.
About Hal Hidgon
Hal Higdon has been writing and running for half a century. He’s participated in the US Olympic Trials, 111 marathons and won several national championships as an open runner, but achieved his greatest success as a masters runner. Of his many running titles, he holds the American masters record of 9:18.6 that remains unbroken more than three decades later. Runners know Higdon best for his insightful articles on training and racing for Runner's World as well as on the internet.
One of the founders in 1958 of the Road Runners Club of America (RRCA), Higdon has received many journalism and writing awards. Click here to read more about Hal Higdon.
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