Αύριο Plan
(Αύριο is Greek language， means tomorrow. To commemorate the origin of the marathon)
Motto
If you want tobe healthy, run it.
If you want tobe beautiful, run it.
If you want tobe smart, run it.
Goal
2019/8/17 REVEL in Chilliwack (HalfMarathon) Confirmed
2020/5/3 BMO in Vancouver (Marathon) Onwish list.
For 2019, my goal is finishing halfMarathon and no Injured. My long-term goal is to extend our life and achieve abetter quality of life through exercise, especially running!
Team
Coach: Jim Lao
Dietitian: Larry Chen
Training supervisor: Wendy Chen
Share
I will share my learning result of 《跑步，该怎么跑》
Eating（nutrition）
In accordance with Canadian food guide, I has made 12 core ideas about my meal:
1. Food should be made simpler, minimize manual processing.
2. Cut down on saturated fat and sugar. For example: Only sugar-free drinks or as less as possible sugar.
3. Eat more fish. And more nuts or and seeds
4. Use wholegrain flour in baking recipes. Choose wholegrain or higher fiber versions with less added fat, salt and sugar.
5. Eat in smaller plates.
6. Count nutrients, not calories. If you want to improve the quality of your diet, focus on the nutrients in your food instead of calories。
7. Add more probiotic foods to your diet.
8. Base your meals on higher fiber starchy carbohydrates
9. Eat lots of fruit and veg. Eat at least 5 portions of a variety of fruit and vegetables every day
10. Eat less salt: less than 6g a day for adults (Eat less canned meat food)
11. Do not skip breakfast, and more water (at least 8 cups per day)
12. Our H-dishes are including the following items
Meal Everyday (9 items)
a) 3 kinds of Veggie
b) 2 Kinds of fruit
c) 2 Kinds of meat
d) 2 Kinds of higher fiber starchy carbohydrates
Addiction nutrition
Q10 --- Costco Kirkland
Vitamin1 ---- USANA HealthPak
Vitamin2 ---- Nuskin ReishiMax
Vitamin3 ---- USANA Proflavanol
Exercise Plan
I will be following Hal’ plan
Hal on his Novice 1 Program
Before starting to train for a half
marathon, you need to possess a basic fitness level. But assuming no major
problems, most healthy people can train themselves to complete a 13.1-mile
race. This guide will tell you how. Much more information is contained in my
book, Hal Higdon’s Half Marathon Training, published by Human Kinetics.
The following schedule assumes you have the ability to run 3 miles, three to four times a week. If that seems difficult, consider a shorter distance for your first race.
The terms used in the training schedule are somewhat obvious, but let me explain what I mean anyway.
Pace: Don’t worry about how fast you run your regular workouts. Run at a comfortable pace, a conversational pace. If you can’t do that, you’re running too fast. (For those wearing heart rate monitors, your target zone should be between 65 and 75 percent of your maximum pulse rate.)
Distance: The training schedule dictates workouts at distances, from 3 to 10 miles. Don’t worry about running precisely those distances, but you should come close. Pick a course through the neighborhood, or in some scenic area. In deciding where to train,talk to other runners. GPS watches make measuring courses easy.
Rest: Rest is a simportant a part of your training as the runs. You will be able to run the long runs on the weekend better if you rest before, and rest after.
Long Runs: The key to half marathon training is the long run, progressively increasing in distance each weekend. Over a period of 12 weeks, your longest run will increase from 3 to 10 miles. Then, after a brief taper, you jump to 13.1. The schedule below suggests doing your long runs on Sundays, but you can do them Saturdays, or any other convenient day.
Cross-Train: On the schedule below, this is identified simply as “cross.” What form of cross-training? Aerobic exercises work best. It could be swimming, cycling,walking (see below), cross-country skiing, snowshoeing, or even some combination that could include strength training. Cross train on Wednesdays and/or Saturdays. Cross-training days should be considered easy days that allow you to recover from the running you do the rest of the week.
Walking: Walking is an excellent exercise that a lot of runners overlook in their training. I don’t specify walking breaks, but feel free to walk during your running workouts anytime you feel tired. Be aware that I also offer a separate half marathon training program for those who plan to walk all the way.
Strength
Training: If you never have lifted weights before, now might not be the best time to start. Wait until after completing this program. If you are an experienced lifter, continue, although you may want to cut back somewhat as the mileage builds near the end. Tuesdays and Thursdays after your run would be good days on which to lift.
Racing: Consider doing a couple of races to familiarize yourself with the sport. I have suggested a5-K race at the end of Week 6 and a 10-K race at the end of Week 9. If you can’t find races at those distances on the weeks suggested, feel free to modify the schedule.
Juggling: Don’t be afraid to juggle the workouts from day to day and week to week. Be consistent with your training, and the overall details won’t matter.
Running 13.1 miles is not easy. If it were easy, there would be little challenge to an event such as the half marathon. Whether you plan your half as a singular accomplishment or as a steppingstone to the even more challenging full marathon, crossing the finish line will give you a feeling of great accomplishment.
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