This week we would like to give you more of our Optimal Performance Athlete program to sample.
We’ve had great feedback about this program the last two weeks. Runners told us they’ve learned a lot about eating a “living diet”, antioxidants, and developing a “winning mindset”.
Volume Three really goes into some the mental changes you should make to optimize your performance and health. It’s kinda of some deep stuff in this volume, but really cool, and very useful for you as a runner.
In this episode of Optimal Performance Athlete, Gary Null Ph.D explains the importance of antioxidants for marathon training and the importance of detoxifying.
In this episode you’ll learn:
* How your body releases toxins when you’re running and how to detoxify
* The pro’s and con’s of caffeine for marathon runners
* When you should take green and red juices during your training
* The actual health benefits of Red Wine
* How much calories you should be eating before your runs
In this episode of Optimal Performance Athlete, Luanne Pennesi RN/MS explores the deep mentality of self empowered people, and how to balance a healthy living with your run training.
* The difference between distractions and focusing
* How to defeat the rationalizations and excuses that prevent you from eating healthily
* Two higher energetic sources that can give you limitless energy and how to connect to these energies
* How to make any decision that will provide you the most joy
Again, this is from Volume Three of our Optimal Performance Athlete program, a five part holistic nutrition program for runners.
For the next three weeks we are offering the program at a very special price of only $2.99 a volume.
You can download the program from CDBaby, put it on your ipod or iphone and listen to it at your convenience.
Free Run with ChiRunning’s Founder, Danny Dreyer this Sunday, November 10, in Santa Monica, Ocean Park, North parking lot, at 8:30 AM
FREE Run with ChiRunning’s Founder, Danny Dreyer, This Sunday, November 10, 8:30 AM at Ocean Park in Santa Monica. You can also bring your ChiRunning book and get it signed.
He’ll be in the North parking lot on Barnard Way, where Ocean Park Blvd. runs in to the beach (Barnard Way). There is metered and all day parking ($10). Metered parking will be less expensive.
This is a rare opportunity. Please take advantage of it. Lost, need help, call Coach Steve 818-414-9181
Steve Mackel – Senior ChiRunning® Instructor
1.) Prepare Mentally – You’ve done the physical work. You can’t do anymore training that will benefit you. But, you can prepare mentally.
• Visualize You Race – Find a quiet space, it is better to sit than to lay down (so you aren’t tempted to fall asleep), Visualize everything you are going to do on race day. From the moment you wake up, to crossing the finish line. Visualize yourself on the course, running at the pace you want, feeling good with a smile on your face. See yourself drinking and eating on the course. See yourself crossing the finish line with your hands in the air and feel that sense of accomplishment.
• Keep Your Thoughts Positive – Don’t let those little negative thoughts creep in. If you catch a negative thought, turn it around to a positive. “I am strong and prepared.” “I’ve got this.” “I did the work, I deserve this.”
2.) Prepare the Night Before Your Race – From eating dinner to getting in bed have everything prepared for the next morning.
• Use a Checklist – Lay all your clothes on the floor like a person, with your hat and glasses on top then your shirt, pin your bib on your shirt, shorts, put your timing chip on, socks and shoes. Then lay out all the other supplies you plan on bringing like: Watch, gels, belt, camera, tissues, gloves, money, etc. Lay out the clothes you are wearing over your race clothes to stay warm. Use your clear race bag for anything else you might want like water, banana (food) and dry, warm clothes for when you finish.
• Set 2 Alarm Clocks – Just in case.
• Have Breakfast Ready to Go – Have your coffee in the coffee maker so all you have to do is turn it on. Have breakfast out on the counter. Cook it and you are ready to go.
3.) Get There Early – Plan on arriving at the starting line at least 1 hour early. You’ll have lots of stuff to do like waiting in Porta Potty lines and finding your corral.
4.) Start Out Smart, Run Your Race – From starting pace, to drinking, eating, avoiding the “wall”, and finishing.
• Start Out No Faster Than Race Pace – Don’t get carried away by all the excitement and start out running too fast. This is a very common mistake. You should feel good but a full or half marathon is a long race and you need energy in the late stages of your race too. Get on your pace and stay there for the first half of the race. Pay attention to how you are feeling and you should have energy left for the last few miles. Maybe even speed it up.
• Stay Hydrated – Drink at the aid stations. A quick sip even if you aren’t thirsty is a good idea.
• Eat – Gels, blocks, jelly beans, bars, whatever works for you. You should take in at least 100 calories of carbs every hour. You may need more calories if you weigh more. Sport drinks have calories but usually not enough for an entire race.
• Avoid Hitting the Wall – The Wall is both physical and mental. If you have been eating, drinking and running a smart pace you should feel ok. Keep your thoughts positive. Stay strong and you can avoid the Wall.
• Finish Strong – Feel the energy of the crowd. See the finish line and rundown the final stretch and cross that finish line strong.
5.) Keep Good Posture – Have a solid core and straight spine. No hunching! You will lose lung capacity and you certainly don’t want to come across the finish line looking like The Hunchback of Notre Dame.
6.) Breathe and Relax – Breathe and work on getting in some deep breaths every couple minutes. Focus on your breath especially when you are tired. Work on relaxing into your run. Being tight and stressed requires extra energy that you don’t want to waste.
7.) Interact with the crowd – Thousands of people will be there cheering you on. Enjoy the support. High five people. Say “Thank you” to the volunteers. Smile and let their energy help carry you along the route.
8.) Make Friends – You are going to be out on the course for a while so you might as well make a couple friends out there. There are lots of interesting people, from all over out on the course, take a moment to say hello to the person next to you.
9.) Don’t Worry About Your Time – A lot happens over the course of a full or half marathon. You may have a difficult period then find out in a mile or two that you are stronger than ever. Sometimes you start out too fast and run out of energy. Full and half marathons are tricky and difficult but when you cross the finish line you are a finisher. Whether it’s your best race or your worst no one can take away the fact you did it!
10.) Be Thankful and Have Fun – Thank the volunteers, spectators and everyone out on the course. But, also be thankful for your health, your ability to take on a marathon. Be thankful for your family and friends that may have scarified to help you get here. Take a few moments and appreciate the entire experience. Smile out there. Enjoy the experience and remember it’s a race, so pass someone. Race focused.
The Sole Runners Training program is unique. We are the only program that incorporates ChiRunning® and Yoga into your training. Learning running technique is important. Whether your are a total beginner or experienced we know how to help you achieve your goals.
It doesn’t matter when you start, but if you are going to do the group training with us, starting earlier is better than later. So here’s our schedule:
Wednesday, September 25, Newbury Park Kick-off Party at the Lab Brewery in Agoura Hills at 6 PM
Saturday, October 5, 1st group run in Newbury Park and the Palos Verdes group will meet in Long Beach for the first 2 weeks.
Wednesday, October 9, Palos Verdes Kick-off and Long Beach Marathon Carbo-load Dinner at Buenos Pizzeria in Downtown Long Beach at 6 PM
Saturday, October 12, Group run in Newbury Park and the Palos Verdes group will meet in Long Beach
Wednesday, October 16, Newbury Park Kick-off Party at the Lab Brewery in Agoura
Saturday, October 19, Group run in Newbury Park and the Palos Verdes group will meet at Trump Golf Club in PV
The Early Bird Registration Discounts:
Alumni $125 Normally $145 (expires Saturday, October 5)
New Sole Runners $165 Normally $195 (expires Saturday, October 5)
Refer 2 New Sole Runners get $100 back
Refer 1 New Sole Runner get a Sole Runners Hat or Shirt
Register On-Line Now at http://MarathonTraining.TV/store ($5 credit card processing fee)
Send a check payable to: Tri This Coaching, 1600 Fremont Ave, S. Pasadena, CA 91030
Call Coach Steve for more information 818-414-9181
RunEatRepeat.com’s Monica, RunLikeAClydesdale.com’s David, JenniferTurner.com’s Jen and I were selected as hosts of the ING Class of 2013. We were the host of the ING Class of 2012 but because of Hurricane Sandy the race was cancelled. I feel like we get to finish the job we set out to do last year.
What does that mean? Well if you are training for any full or half marathon the rest of this year you are part of the #INGClassof2013. ING has a Facebook page where motivational messages and training tips are posted daily
Well we know that it can be difficult for people training for their race so we had an idea of creating the Mid-Week Accountability Workout.
Here’s how it works. Each Monday a workout will be posted on the ING Runner’s Nation Facebook Page on SoCalRunning.com and other sites. Your job is to complete the workout by Thursday night then post a picture, data file, video or comment on the ING Runner’s Nation Facebook Page or Twitter Feed.
It is meant to keep you accountable and inspire other. Tell your running buddies to join in. Here’s the first workout:
Some guidelines for this week’s Accountability Workout:
1) This is not a competition.
2) Be safe – Whenever you increase intensity, you increase the chance for injury.
3) Listen to your body – Every run is unique. Do what is appropriate for you during that particular run.
4) Lighten up and smile while you are running. Enjoy the experience.
Experienced runners going for time goals: You should have a pretty good idea of your “Race Pace.” I’m personally working towards 8 min/mile pace. That will be my average pace goal for this one hour run. I’m going to run on some easy hills hopefully replicating miles 18-26 of the ING NYC Marathon course.
Beginner marathoners or runners without race time goals: Run at a pace you can sustain for one hour at a slightly uncomfortable pace. If you walk a lot during your usual training runs, slow down and see if you can run one hour without walking, but remember IT IS ALWAYS OK TO WALK.
When you finish your run, please share with the ING Runner’s Nation by posting a picture of your watch or of you running. You can also post a Garmin or MapMyRun file from your run. If you’re really into it, please share a video! Stay tuned to the ING Runner’s Nation Facebook page to share experiences and inspire each other!
Train Focused, Head Coach Steve Mackel – Sole Runners Marathon and Half Marathon Training Programs
I’ve done my share of tough trail runs that turn into hikes at some point and I have done some cool backpacking trips that I wonder just how fast I could have moved if I wasn’t under such a heavy load. With all that said, the Vivian Creek Trail to the summit of Mt. San Gorgonio is TOUGH.
I went into this thinking I can run 7 miles up Mt Baldy in under 2 hours without it being my top effort. I should be able to run / hike San Gorgonio at least at 3 miles per hour pace Making this a 6 hour trip. Once again mother nature bitch slapped me. The first mile took 21 minutes, without stopping, and that includes starting from the trailhead, so it all wasn’t straight up.
Once you cross the riverbed, it goes straight up. One of the toughest miles I have gone up. It took us 21 minutes and my calves were on fire. I knew then the day might be a little longer than I originally planned. With one or two minute stops to shoot some video the miles were averaging 22 minutes. When we reached the two hour mark we were at mile 5.2 and the day would get slower from there.
The altitude hit me around 9,500 feet of elevation. My heart rate would not lower and could hear my pulse. I figured it was better to slow down and play it safe. I live close to sea level. I was up there without any acclimation. By 10,000 feet the trail was getting steeper again and the next mile was difficult. In fact, Norma, a lady I met on the mountain, said it was the steepest part of the trail. I think the first mile is steeper but you are moving at 11,000 feet of elevation and the air is thinner. I just kept putting one foot in front of the other and it was good enough to pass people.
The last 500 feet of elevation gain felt easier. Maybe I was getting used to the altitude but the trail did flatten a little. I tried to jog but my heart rate raced up again so I walked quickly to the summit.
It was a perfect day. The summit is know to be cold and windy. From what I read, people stay 10 – 15 minutes then head back down. When we got there and over the next 45 minutes 33 people ending up partying on the summit at 11,503 feet. One local said it was the most people she had ever seen up there at one time. We ate, took pictures with the San Gorgonio sign, walked around and enjoyed the view for almost an hour. Feeling refreshed we started to head back down.
Four hours up so we figured 3 hours down. We ran the runable sections. It quickly became a quad pounding experience. We felt bad because we would pass people take a break, they would catch us then we would pass them again, requiring them to move over and let us pass them again. After 2 miles down we limited out breaks and ran the next 5 miles.
We passed these two quick hikers then a mile later they were in front of us again. They had done this hike a few times and knew “legal shortcuts”. That one probably saved them a half mile. We followed them down the next one. It was probably the old trail and it did save us a little time but it was steep, no running.
With 2 miles to go our 3 hour guess was going to be fairly accurate. We were moving right around a 17 minute mile pace until we hit 1.5 to go. About here is where the trail gets extremely steep with loose rocks and a cliff on one side of the trail. This was the toughest mile for me because my toes were jamming into the front of my shoes, my legs felt like mile 26 of a marathon and the riverbed looked way down there. We moved as fast as we safely could. We could almost taste the beer that would be waiting for us at a Mexican restaurant down the road in Forest Falls.
We made it down in 3 hours and 6 minutes. Overall a fantastic day. It was great to do it some good friends, Paul and Henry. I was doing it as a training hike for my trip to Mt Whitney later the year. We had a beer and got home hours later than I expected but it was totally worth it,
Here are some take-aways: Always be prepared. The hike is a full 18 miles round trip with over 5,000 feet of climbing. Add at least 2 hours to what you think your fastest time would be. Climbing mountains is always harder than I think. I took 132 ounces of liquid and drank close to 100. I bought three layers of shirts and used two of them. Remember, it was perfect day. I used lots of sunscreen. I wish I had more “real” food like sandwiches and fruit. I came back with some trail trash but overall the trail was clean, thank you hikers. Mt Whitney here I come.
My Garmin data is below. I must have bumped the stop button on the way down so basically I only have the climb but that’s what matters. It has the elevation 400 feet lower than what it says on its own map. Go figure. Moving time just over 3 hours up, check “View Details” in the lower right corner of the Garmin data box below. I feel pretty good about that.
Train Focused, Steve Mackel – In Training for Mt Whitney
I love all the Xterra races. I love to be out on a trail, in the mountains, by a lake, near a beach, in a desert, wherever they go. Just get me off road. I get recharged by nature. Plus, I love the athletes that participate in these races. They seem a little more hardcore but super friendly. The fields are smaller because I think many people are afraid tripping, spraining a ankle, running up and down big hills or just the unknown that road races don’t give you. In fact, I have been reading recent reviews of road races and Many people complain that some are too hilly and could the race director please do something about it. Not every race needs to be on a flat, fast course so you can get a personal record, (PR). Trail race are a great challenge.
The Snow Valley XTerra trail races take place in the San Bernadino Mountains. You start at an elevation of around 6,500 feet and it peaks out over 7,000 feet. There is a little altitude adjustment you have to deal with or maybe it’s just the 2.5 mile climb right out of the gate. Either way my heart rate was extremely high the entire race. I didn’t wear a heart rate monitor for this race because I knew it would be sliding out of place and I didn’t want the hassle.
The course is two 6 mile loops, with a 1k loop to start. It goes up for 2 miles. Most of this section is on a switchback, single track trail to get you to the first aid station and onto the fire road. The next 2 miles are rolling but not too steep. Then comes the downhill but they throw in a quarter mile uphill section just to torture you.
The race is very well organized. It started on time. I think you must carry water or sports drink on you in this race. The first aid station is over 2 tough miles from the start and on a warm, sunny day, I would have been bummed if I wasn’t wearing a Fuel Belt. The rest of the aid stations seemed well placed.
The medal is great. It is large, colorful and looks classy.
After the race the start the awards ceremony and you get a free lunch consisting of a burger, chips and drink (beer is extra) if you are a participant. Spectators can buy food.
You can drive up there on the morning of the race with on-site registration. The drive is about 1.75 hours from LA and OC. We choose to spend the night camping at the Snow Valley ski resort. it was fun to camp with many other racers but Snow Valley keeps a bunch of flood lights on which infringed on my stargazing.
The bottom line is that this is a well run, difficult race at altitude. They vibe is your typical low maintenance trail runner vibe. Everyone seemed friendly and cool. There are some hardcore athletes but very welcoming of all levels of racers. I would definitely participate in this race again.
My Garmin race data is below. Click “View Data” on the bottom right of the Garmin frame
Train Focused, Steve Mackel – Trail Runner
Fleet Feet Sports Burbank – Another Running Shoe Store Choice for Burbank, Glendale, Pasadena and East Valley
I get an email and tweet from Colin, the owner, telling me about Media Day at Fleet Feet Sports Running Shoe Store in Burbank last Friday. By luck I was giving a ChiRunning® follow-up lesson in Griffith Park. Mark and I had just finished a great 6 mile run on the horse trails when I remembered Colin’s invitation. I was around the corner from this new store so I thought I would stop by.
The store is located at 1516 West Magnolia Blvd. The store is clean with a decent selection of shoes, socks, running clothes, gels, hydration systems, watches, orthotics, foam rollers, myofascial tools, running bras and they even had some yoga mats. I sure I forgot something in there but if you need it they likely have it. You can always call first 818-238-9522.
Since coming back from the running workshop in Boulder, I have new ideas on shoe fitting. So, I had Colin go over his process and fit me. He is knowledgeable and he doesn’t seem like the kind of guy that’s going to force you into a shoe you might not want. Believe me it happens all the time. They want to get you into a shoe you are happy with and I liked their process.
Next we went over to the shoe wall and looked over the selection. If you have been reading this blog you know I prefer “Transitional” shoes (lower heel drop) to “Traditional” running shoes. The selection at Fleet Feet Sports in Burbank is a little thin on “Transitional” and “Minimal” shoes.
I was looking for a new trail shoe, something I might wear hiking up Mt Whitney in six weeks. I am still looking at the Brooks Cascadia but he had the Saucony Pergrine in stock and I have always been interested in that shoe. As we were talking, he told me about the Saucony Kinvara, trail edition. I own 3 pairs of Kinvaras so I asked him to order me a pair in size 12. Yes, they will special order shoes for you too. I choose the Trail Kinvaras because they are so lite (maybe not the best for Mt Whitney but for all my other trail running and races they should work great.
One thing Colin mentioned that caught my attention was their running bra fitting. I know it is very important for women runners, or so I’ve been told, but I haven’t seen signs helping women choose the right running bra in stores before. Maybe I just missed them but this sign was prominently displayed. Colin also told me they try to keep a female staff member in the store most of the time to help women runners. I am going in to shoot a video of the process. Maybe one day I will be a running bra expert too. I know, I have a tough job.
Fleet Feet Burbank also works on serving the local community with FREE yoga classes, group run and they put on some cool, little, local pub runs. To check the current event schedule Click Here
It’s a newer store. They are growing and working around their customers needs. They are expanding in shoe selection with Newtons arriving next month. They have a professional staff.
As, runners we all need good, local running shoe stores. I always get my running shoes at running shoe stores rather than sporting goods stores. You need time to try the shoes on, run around, try a few different brands. Fleet Feet Sports in Burbank is another good choice in the So Cal area.
I am going to set up a FREE Running Clinic with Fleet Feet soon. I’ll let you know when.
You can follow them on Facebook at: https://www.facebook.com/FleetFeetSportsBurbank
Train Focused, Steve Mackel – Newton Natural Coach
What a great weekend.
I spent two 10 hour days with Dr Mark Cucuzzella, Jay Dicharry, Ian Adamson, Dr Sean Martin along with a bunch of PTs and a few running coaches. The information was fantastic. Just the info I needed to take me to the next level in my own training and really help all the runners I work with.
I spend a lot of time studying running, learning more about technique, exercises, drills, shoes and the list goes on. The presenters have incredible labs, research, patients, athletes, clients, running stores and lots of personal experience.
So what did I learn? Well the weekend was really more about drilling down on information I already knew and how to apply it correctly.
Lesson 1 – Form matters in everything. Nothing new here but a great reminder. As a Senior ChiRunning® Instructor I teach form. I feel like I am aware of posture and focus on good alignment. So we were doing the “Clamshell exercise” see the video below, and all these PTs and coaches were doing the exercise while Jay walked around the room noticing problems in our alignment. Just correcting a minor issue made a big difference. To me, it was just being lazy at the end of a long two days but isn’t that the same as the last 6 miles of a marathon or half marathon?
“How you do anything is how you do everything” -Coach Steve Ilg
Lesson 2 – Core and Feet. The two biggest influences on your running. Thank God for ChiRunning®. I have been working on this for the last 8 years. I have also worked with Lenny Parracino who taught me about mobility and stability. That means spending time doing drills. I just want to run but I have to do the drills. It’s ore than just body looseners and my four dynamic exercises. And the drills can be done anytime, not just before a run. Time to re-evaluate my training. It is not just about a strong core but also a mobile body. Are we able to use the best muscles for the job and is our body mobile enough to allow it? These two together help create power. As we get older how do we keep at our current level or improve in these areas? I learned a lot here.
Lesson 3 – Shoes – We were at the the Newton Running Lab in Boulder, Colorado. Even though the event was put on by Newton we talked about shoes without it being a sales pitch for Netwon. I was invited because I am a certified Newton Natural Running Coach and I do wear their shoes but I wear a lot of different shoes so I can review them. I like a lot of different brands.
Here’s the one thing I would recommend try a “Transitional” shoe (6 – 4 mm heel drop). With that being said, throw out the old paradigm that running stores use, arch type, stature and pronation to determine if you need a motion control, stability or neutral shoe. The research doesn’t prove it. I am going to talk to the stores I send people to and remember, what feels the best is probably the best for you.
Lesson 4 – More focus on training intensity. I’m pretty good with this. I wear a heart rate monitor most of the time. I understand developing an aerobic base and anaerobic training. Now I have to get my athletes to spend more time focusing on this.
Lesson 5 – Gait Analysis. We were taught and given gait analysis protocols and how to incorporate this into people’s training. Now I have to practice. It is a lot more than foot placement and which part of the foot hits the ground. The best way would to have Jay’s elaborate pressure plate treadmill but there are still great ways to help runners without it.
I could keep going but I now is the time to start putting it all to good use. I am going to develop some new training protocols for my athletes using this great information. And, I’ll be sharing a lot this information on my web sites. Keep coming back.
Train Focused, Steve Mackel – Head Coach Sole Runners Full and Half Marathon Training Programs
With races becoming so popular, some selling out in hours, you have to plan in advance.
First on the the list is climbing Mt Whitney in September. The next couple of months are focused on training for this hike. I’ve never been to Whitney before. I don’t know what 14,000+ is going to feel like so the training includes: Snow Valley Half Marathon, 16 mile hike to the top of San Gorgoino and Run to the Top of Mt Baldy race.
Second and Third are Marine Corps Marathon and ING New York City Marathon. My goal for these two races are back to back weekend sub 4-hour races. I have never done that before. It should be a good test because I think, depending on the conditions, NYC is a more difficult course. That means I have to go in strong enough that I can cruise to a 3:55 at MCM. And, 3:55 has never been a cruise for me for but very doable. Then have a good race in NYC
Topanga Turkey Trot – Thanksgiving Day, its a tradition and a beautiful trail race that sells out.
Santa Barbara Red Rock Trail Marathon – No goals, just happy to be doing another trail race.
Maybe throw an Olympic or sprint distance triathlon in there somewhere.
2014 The Big Goal – My first 100k?
I am looking at 100k races. I want to run in a beautiful place that I have never been before. That is why I am looking at the Bryce Canyon 100k. The 2014 date hasn’t been announced but last year it was in late May. Utah is stunning country and I have never been to Bryce Canyon. 100k is a long time on your feet. We’ll see.
There will be lots of races and training building up to that in early 2014 like the Boney Mt Trail Half, a must do race, Surf City and LA Marathon, but the focus will be getting ready for 100k, with a lot less support than I had at the American River 50 Miler.
How’s the rest of your year looking? Do you have any big goals that you need to start planning for now? The bottom line is that there are so many great races and goals to need to start planning now.
Train Focused, Steve Mackel – Head Coach Sole Runners Full and Half Marathon Training Programs