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Easing back on the endurance miles  Uploading ....I recently managed to effectively negotiate a Half Marathon event in my home town. I 'd never ever ran as far as 13.1 miles before, in reality, throughout the training I didn't even run as far as 4 miles! That might sound a bit mad and is counter-intuitive I understand however there was some thought behind the insanity!
I really enjoyed the 13 miles on the day, but usually, I get burnt out plodding along for too long so I tried to stay clear of that. I was successful too as even a 4 miles max run is a great deal less than the 13 needed on the day. I was confident that I 'd make it though as I was approximately following a program I 'd read in the Tim Ferris book 'Four hour body'.
The book covers a great deal of ground and only one chapter is devoted to distance running however it is some chapter! The guy training Tim was attempting to get him ready to finish a substantial 50k race in only 12 weeks. Impressive and just the kind of thing I sought considering that it was trying to achieve the impossible. Kinda similar to wanting to do a half marathon without running the long distances!
The concept was to develop to running 3 times a week however just over brief distances. One run was generally 3k with the odd one longer but no more than 10k. The other 2 runs were sprints and then there was the five times a week crossfit workouts to develop leg power. Running a distance event involves a lot of footfall, after all.
Like a great recipe a training program exists to be adjusted and that's what I did. I had four months training time and needed only to finish a fraction of the distance. So I started running 2 to 3 mile distances for a couple of weeks developing to 3 runs a week. Then I changed 2 with sprinting protocols; while the book varied these I stayed with 4 x 400m sprints with a light jog prior to and after to work on running style. Additionally I adapted the crossfit exercises which were far too varied and complicated to use right out of the box.
I stayed with the tabata method on the bike or a variety of exercises combined with workout circuits without breaks. These would last 5 to ten minutes and of course the tabata method is precisely four minutes, I additionally did pull ups. And that was it actually, hardly the common long distance, miles typically recommended by the specialists!
Now to add some Sports massage
Nevertheless, in addition to the training there was an additional crucial part of my training which was connected to recuperation. Each week I visited town and got a sports massage from my neighborhood specialist. I can not explain to you exactly how energising these were, although, often they were relaxing. These would relieve the knots from my calves or shin splints, while other times they can just be referred to as excruciating, although eventually really helpful.
So that's my stamina training program which got me round thirteen miles the absence of long distance running most likely assisted with wear and tear while I know the Sports Massage absolutely did!
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