Power Bar Brought the New Power Bar Ironman Perform Sport Drink to Our Thursday Night Trail Run

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The Thursday night running crew tested the new Power Bar Ironman Perform Sports Drink after a hot 4 mile trail run. Jeff with Power Bar had them all iced down and they tasted great after the run.

From what I understand, it will be the on course drink at many of the big marathons like: LA, Long Beach, Boston, Chicago and others.

Now’s the time to test it out on some longer training runs. Thanks Power Bar and Jeff. I’ll let you know how I think it works soon, here on SoCalRunning.com

Drink Focused, Steve Mackel – Product Tester

Free – The Red 11’s, My Band Made Up of All Runners, Plays T. Boyle’s Tavern in Pasadena Wednesday, July 28, 9 PM

Red+11's

The Red 11’s is an all runner band and the band I play in. We play at T. Boyles 9 PM, this Wednesday in Pasadena. Every member in the band is a runner and triathlete.

If you wonder how we got our name, well it had to do with running. If you have ever seen a guy that forgot Body Glide® and seen the red streaks down the front of his shirt, you can guess where we got the band name.

We play covers and have fun. T Boyles is in the alley behind the theater. Come join us Wendnesday. Directions to T. Boyles in Pasadena.

Play Focused, Steve Mackel Red 11’s Bass Player

The Second 16 Miles – More Data with the Sole Runners


Click Above to View the Details

Friday’s 17 miles were probably the most consistent 17 miles I have ever done. These 16 were more difficult because the legs were already well-trained. I did slow down and speed up to run with various Sole Runners. After the push during mile 13, I took a long walk break.

In the end it really felt like a breakthrough weekend. My legs felt better after the second 16 then the first 21. Breaking through one barrier at least.

Now it is time to prepare for the Red 11’s show this Wednesday night.

Play Focused, Steve Mackel -RRCA Certified Marathon Coach

Got ‘er Done – Ran 37 Miles in 37 Hours

I can’t download my Garmin until Monday but I averaged 9:14 min/miles in my 16 mile run today. But that’s because I took a long walk break. I wanted a sub 2 hour half (13.1) and had a 1:57 with some slowing down to run with Sole Runners. At mile 10.5 Matt went flying past me. I ran with Alex mile for a half mile until he dropped me. I finished running in with Weitze while he was pushing a 8:00 min/miles pace on me in the last two miles.

I ran 33 of 37 miles in 27 hours and it was a great test for my legs. Work to do but feeling good about it.

Train Focused, Steve Mackel Sole Runners Head Coach

37 Miles in 37 Hours – 21 Miles Down 16 to Go

Click to View Mile Splits
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Sometime things just lay out in front of you and you realize you should give it a try. I just had a long talk with Peter of the LA Marathon and we were talking about qualifying for Boston the the importance of tempo runs. 4 – 8+ miles around 30 – 45 seconds faster than race pace. So that's what I did 4 miles at 7:15 min/mile pace. I had run a fast 4 miles on the Thursday Night Trail Run.

This morning I woke up early to help pace Barry who is training for Ironman Canada. We were going to run 9 min/miles for 2.5 hours. I figured we should get about 17 miles in. Then I realized I am running 2 hours and 40 minutes with the Sole Runners tomorrow (Saturday) morning, probably a little slower. I'm hoping for 16 miles.

That will make 37 miles in right around 37 hours. It sounds cool so I'm posting my Garmin data from this morning for you to check out as I take on this quest. I would have posted last nights data too but my Garmin battery didn't have a strong enough charge and quit on me when I started. Thanks to Richard who lent me his 201 but I don't have that data. Tomorrow I'll post the last 16. Please go easy on my as you watch the pace slow down, remember I'm working and I have to work with a lot of runners but I will be watching my Heart Rate. Plus, this is great training for my next ultra.

Train Focused, Steve Mackel Certified Chi Running® Instructor

A Typical Sole Runners Saturday Run – Join the Fun Before Its Too Late!

There's a lot more information at SoleRunners.net

Train Focused, Steve Mackel – Sole Runners Head Coach

A Running Dialogue – The Sole Runners Mentors Newsletter Issue 2

Click here to open the pdf file of: A Running Dialogue – The Sole Runners Mentors Newsletter Issue 2
ARD Issue 2

South Pasadena’s Greenest Fastest Mile – July 4, 2010

This video features a new race in my hometown of South Pasadena, The Greenest Fastest Mile. It was an interesting race for me. I had seen some posters around town but I never read the fine print. I knew it was on the Fourth of July but I figured it would start early in the morning. I also didn’t really consider it because it is only a mile.

I was giving a Chi Running® lesson in the morning, then I went to the local South Pasadena 4th of July parade at noon. After lunch, I was riding my bike home and I saw some people chalking the local streets, so I had to ask, “What’s going on here?” One of the guys replied, “A running race.” I got back on my bike and rode to the starting line, where the registration tables were. I was told a 1 mile race started at 6 PM. It didn’t take long to decide I had to run it. What else was I gonna do? Plus, the fireworks show was a hours after the race.

Here’s what I knew, I had to warm up before I started this race. Even though I warmed-up I still didn’t warm-up enough. Second, you have to train running fast miles to be competitive. Track workouts start in 2 weeks, 2 weeks too late. Third, there is no such thing as running slow in a mile race. I thought I was going to run an easy 8:30 min/mile but once we got going there was no way to run that pace, everyone was giving it their all. And how do you pace yourself in a mile race? Run as fast as you can until you pop. My heart rate was super high the entire race. I just pushed on, still slowing down in the final stretch.

In the end, it was a very good experience. Every race is a good race. Next year we’re going to have to get the word out about this race. Below is some data from my Garmin

Greenest Mile

Race Focused, Steve Mackel – RRCA Marathon Coach

15k Training Run Monday, July 5, 2010


Use the View Details link above to check out my data.

What an awesome morning to run. Pasadena was all it could be the day after the big Rose Bowl Fireworks show, cloudy, cool and only a few cars out on the road.

Today turned into to be a heart rate run. It started out as a 9 min/mile pace run but my heart rate was only 120 while I was averaging 8:30 min/miles. I figured I would enjoy this and work on my Chi Running® focuses.

I am mending a bruised patella, don’t ask how I did it, just know I am a dork. So, I ran until it started to hurt. Once going, I kept my eye on my HR, breath rate and perceived exertion level. I worked on relaxing into my form and cadence. I know this kept my knee from hurting. This was the longest, fastest run I have done since the injury.

The highlight was running down the middle of Colorado (suicide) Bridge without on car forcing me to the side. I also ran through an empty Old Town. It was interesting noticing the different smells of Old Town compared to the residential areas around the Rose Bowl.

In the end, I feel like I am starting to find my form again. Now how long can I run 8 min/mile at a sub 140 HR. It is the way I am going to one day qualify for Boston. For now, I just grateful for living in such a great area to run in. I love So Cal and a negative split!

Train Focused, Steve Mackel USA Triathlon Coach

A Running Dialouge – The Sole Runners Mentors Newsletter for People in Training

A Running Dialouge. Vol. 1, Issue 1 Click Here to Download Newslettter in pdf

ARD V1-I1 5-10

There is some good information here. Please take a look.

Train Focused, Steve Mackel Sole Runners – Head Coach