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MOON WALK PREPARATION 2011
TIME ON YOUR FEET
How long do you think it will take you? Times for the walk vary from almost running 4:30 to 14 hours but everyone is a winner. The average time is around 9:45. It’s not a race but you will need to prepare yourself for being on your feet for up to 20% extra from start to finish. Being up all night will also be very challenging! Consider how you cope with jet lag or losing a few hours sleep?
Fatigue can feel much worse from going without sleep.
FOOT WEAR.
What type of shoes do you plan on using? Waterproof shoes would be best should it rain during the night. You will also need good walking socks. If you already have a pair Ok if not try and get some soon and start using them to make sure they do not rub.
ONLY USE your running/walking shoes for training and the Moonwalk otherwise standing around in them all day will remove the shock absorption. It can take up to 36 hours for the shoe to re-gain its shock absorption qualities again. Shock absorption qualities reduce the chances of injury.
ENERGY
You will be using up mostly stored energy which is slow releasing so you will need to practice snacking while you walk to keep up your energy levels.
Aim to have 200 calories per hour from drinks and snacks.
DRINKS
You should also consider getting use to carrying a drinks bottle in a bag of running style bottle belt. Holding a bottle in your hand over long periods of time will throw out your balance.
TRAINING
Walking with a dog will help. Do not have a dog volunteer to walk a neighbours dog when they are on holiday.
Any excuse to walk rather than drive, how about taking the longer route home after dropping off children at school? Meet another mum when dropping kids of at school or maybe a walk straight afterwards once a week. Aim to do this early in the week so if something happens you can rearrange it later in the week if you are free.
If there is 3 in your group one child minds while the other 2 train for the Moonwalk, rotate the group.
Training/Walking worth others will make it more fun and you will both be more committed if you can both find the same time to take some time out for a walk. Hilly walks will also be a more time efficient way to train. Making you work harder on the up hills and striding longer on the down hills. Bike training will also help. Twice a week for 20 minutes during January –25 minutes twice a week during February.
Cycling
Aim for 85-90 revs per minute or faster not high resistance.
You will probably walk at different speed during the MOON WALK so after 6 weeks of bike training change what you are doing to create a new training stimulus.
Power walking during your training at 3.5-4.5 miles an hour will increase your heart rate and make the Moon Walk seem easier on the day. You can intersperse faster walking with slower walking during your preparation. After a 15 minute steady warm up walk for every 6 minutes power walking slow down the pace for another 3 minutes and continue until you have 15 minutes left then slow down to help you recover. Being up through the night will also have its problems especially around 2-3 in the morning when you are normally asleep and your body temperature drops to its lowest. So expect to feel most tired then.
Moon walk training plan
Every 3 weeks aim to complete a long walk if possible.
Month Long walk 2 shorter walks each month
January 6-8 miles 4-5 miles
February 7.5- 9.5 miles 5-6 miles
March 9.5 - 11 miles 4-5 miles
April 11 – 15 miles 5-6 miles
Last long walk at least 2 weeks before preferably 3 weeks before your Moonwalk or charity walk, then in the final 2-3 weeks redcue your distance but maintain the frequency.
For example if your longest walk was 12 miles ONLY walk 6-8 miles as your longest walk in the final 2-3 weeks.
FRIENDS
If you have some friends who are doing it maybe once every 2 weeks go for a walk? Everyone is different – Some people start off fast and fade others like you probably can keep going for long periods of time. Log onto Moon walks website for women in your area who require a partner to train with.
The start and finish HAS BEEN AT Playtex on the Marble arch side of Hyde Park close to Queens Elizabeth gate.
FOR THE LATEST INFORMATION
WEB SITE INFORMATION
http://www.walkthewalk.org/events/moonwalk/faq.htm
There is a half marathon (13.1 miles) and full marathon event (26.2miles)
OTHER EVENTS
Consider a shorter organized walk as preparation
****Health Warning***
This website is not responsible for changes to the event, injury, theft, risk to health or death from using this information.