Half Marathon Training Plan

Runner's World provided this Half Marathon 12-Week Training Plan from my favorite running coach, Andrew Kastor of ASICS Mammoth Track Club. If it's from Coach Kastor, it's money. Accompanying details about the plan and larger version are here.

It Is Time

After an entire winter of brutal cold and ice and snow in New York . . .

After a 12-week Training Plan administered by Coach Andrew Kastor . . .

After nutrition tips from ASICS Fitness Expert Michelle Lovitt . . .

After so many boxes of ASICS gear from the unbelievable team there . . .

After meeting my fellow ASICS LA Marathon Blogger Challenge members here . . .

After running with Ryan Hall for an entire mile talking our wedding proposals . . .

After final race advice from Coach Kastor, Deena Kastor, Ryan Hall and Andy Potts . . .

After a pre-marathon pasta dinner with Lisa and Rachel at Via Veneto in Santa Monica . . .

After staring at my goal time posted on my bathroom mirror since January 1 . . .

It is time. Next Stop Dodger Stadium. Much ASICS LA Marathon recapping will follow! Thank you, everyone, for all of your support. I am so positive and prepared. Here goes!

What to do in the final days before your marathon

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Being on the ASICS LA Marathon Blogger Team for Sunday's race has had many advantages, and one of them is being coached by Andrew Kastor, who trains Olympians and elite runners in Mammoth Lakes, Calif. It is a privilege, to say the least. I wanted to make sure running friends of mine might benefit from some of Coach Kastor's insights, so I am relaying these instructions from him for the final days:

Rest to conserve your energy. Get off your feet, and when you have the chance to sit down, take it! Maintain the diet you have been adhering to the entire training season. Just because your training volume has decreased, it doesn't mean that your caloric intake should be reduced as well. You should actually plan to put on one or two pounds this week, as your body is storing up precious calories, electrolytes, fat and water reserves that will be drawn from during the marathon.

Visualize yourself crossing the finish line as many times as possible before the race begins. See yourself throwing your hands up in the air in jubilation as you complete your 26.2 miles. For those of you with a goal time, envision that finish line clock ticking away, with the time you would like to hit, the time you've been dreaming about for the last few months (or years), in big, bold numbers before you.

And last but not least, DO NOT DO ANYTHING NEW!!! If you have not done it, or used it in practice, DO NOT try it during the race!

THE RACE

Coach Kastor also offered great motivational help for the marathon itself. First, he quoted his wife, U.S. women's distance legend Deena Kastor, from the opening line in the movie "Spirit of the Marathon": "Sometimes the moments that challenge us the most, define us." Then he shared these words with us:

During the race, there will come a time when you have to choose how hard you're going to push yourself. Some athletes will choose to stop and rest, and others will continue to push through the discomfort, forging ahead to their marathon goals. How strong will you be when the going gets tough? Will you be able to look yourself in the mirror on Sunday afternoon and honestly answer the question, "Did I give it my all?" or "Did I rise to the occasion?" Will you be proud of yourself and your accomplishment? You should be.You should already be proud of yourself for sticking with the training program, getting up early to get your long runs in on the weekends, running in all kinds of weather conditions, because getting this far is a challenge in and of itself… The marathon is merely the reward.

However, it is also a test of will and perseverance. And if you studied hard, if you followed the plan throughout the months, you’re ready to go! Each of you has committed a tremendous amount of time and energy to your marathon goal, so dig deep and do yourself proud. I know you can ace this final exam.

More from Coach Kastor: Mental Tips For Marathon Success

Taper: The Downward Slope

Every marathon runner's favorite mammal

This is Week 10 of my 12-Week Training Plan provided by elite coach Andrew Kastor for the March 9 ASICS LA Marathon, and it also is the week that started our taper. I recently shared Coach Kastor's mental tips for marathon success, and with his kind permission I am pleased to relay the insightful advice he just shared today with the ASICS LA Marathon Blogger team on how to taper and finish in style. His words:

Now it is time to enjoy the marathon taper. What is "the taper," you ask? Well, it’s basically the last two to three weeks of your training program when you train less and rest more in preparation for your big race. Every great marathon-training plan has a taper phase -- of which the most common and effective length is 3 weeks. During this time you will allow your body to fully recover from the mental and physical demands of marathon prep by training less and resting more. This week's training volume should be about 20 percent less than last week's.

Things to keep in mind during your last 3 weeks of training (aka, the taper phase):

• Avoid extremely hilly courses. We've already done plenty of hill training during our Saturday morning training runs, so you should feel confident sticking to flats from here on out.
• Keep your caloric intake the same. Even though you're training less, that doesn't mean you should start eating less, too. You should actually gain weight (1 to 3 pounds) during the marathon taper. But don't freak out! This extra weight will consist of water (as you are not sweating as much), glycogen (sugar/carbs stored in your body), minerals and a little fat -- all of which will be used to get you to the finish line on race day.
• Stay off your feet as much as possible. Rest your legs at any chance you get.
• Hydrate well. Minimize your coffee and alcohol consumption, as they both can dehydrate you. By running less, you will have more energy, and if you drink a minimum amount of coffee, you will be able to sleep better at night and keep your body on a healthy cycle.
• Be positive. Hang around positive people who are encouraging and supportive of your training and upcoming marathon.

Happy Tapering!

Coach Kastor is an elite coach in Mammoth Lakes, Calif., and former 15-year competitive runner. His wife Deena Kastor is the Olympic medalist and holder of numerous U.S. women's records including marathon and half-marathon. Follow @CoachKastor and @DeenaKastor on Twitter. You can follow me @Marathoner.

How do you approach your own taper and what works best for you?

Mental Tips For Marathon Success

Being on the ASICS LA Marathon Blogger Team for next month's race has had many advantages, and one of them is being coached by Andrew Kastor, who trains Olympians and elite runners in Mammoth Lakes, Calif. It is a privilege, to say the least. I wanted to make sure running friends of mine might benefit from some of Coach Kastor's insights, so I am relaying these two mental tips:

1. Strengthen Your Mind

One of Coach Kastor's young runners, Gabe Proctor, is making his marathon debut in the LA race. They spent time looking over the course from Dodger Stadium to Santa Monica, and Coach Kastor told him to "imagine that the Pacific Ocean is a giant magnet, pulling him toward the finish line with growing strength as he nears the 26.2 mile mark.” Here is what Coach Kastor advises:

The goal is to create a feeling so powerful that the moment he thinks of the ocean, he starts to fall forward due to his subconscious mind having such a grasp on his physical being. The mind is a powerful thing, we all know this. Put it to work for you. Here are some ideas to help you through the last 3 weeks of training and ultimately the marathon.

1. Imagine the Pacific Ocean (or wherever your finish is) is calling you, pulling you towards it. Stand up, close your eyes, and visualize yourself being pulled by an incredibly strong force and allow your body to fall forward.

2. Imagine you weigh only 80%, 70%, 50% of your current body weight when going up a hill. Bound up the hill with ease! This really works. Be lighter, be faster, and be a stronger hill runner by using this technique.

3. Pretend you are a running robot, run with perfect form and calculation and turn off your emotions for the first 20 miles of the marathon, then run with your heart and soul the last 10k!

2. Choose Positivity

From Coach Kastor:

I encourage all of you to try and use a positive affirmation during your next long training session. Here are a few examples: "I choose to finish the marathon," "I'm strong and powerful," "I am a marathoner," "I'm light and fast," or "I am a Kenyan!" For you folks trying to qualify for the Boston Marathon, “I choose Boston.” For those who are challenged by hills, “I am a hill runner” or “I love hills.” Repeat them until you believe them!

Allow yourself to spontaneously come up with a positive saying that truly speaks to you, personally, during one of your workouts or races. This positive phrase should penetrate each and every cell of your body, allowing you to believe what you're telling yourself, right down to your DNA.

Remember: The more you believe the affirmation, the truer it will become.

Check out the Mammoth Track Club for some inspiration. Follow @CoachKastor and his wife and Olympic great @DeenaKastor on Twitter.

Q: What is a mental tip you have for other runners training for a marathon?