“The hardest part of a marathon is the training.” Rod Dixon, is the Training Director for the LA Marathon Road Runners. He is also an Olympian and won the 1983 NYC Marathon. In this interview I asked about what’s new in the marathon world, what to look for in the 2011 LA Marathon and I asked for a few tips. He gave me some great tips. One of them was to check out the new animated map video of the LA Marathon course that gives you a good idea of the elevation changes and new course changes.
Train Focused, Steve Mackel – Sole Runners Full and Half Marathon Training Program’s Head Coach
My Vita-Mix with Ingredients Ready to Blend
Coach Gary and I always wanted more nutritional content on our sites. Now is the time start to add recipes to our site. Coach Gary and I are huge smoothie fans. One of my favorite kitchen tools is my Vita-Mix blender. I make smoothies all the time. I am always looking for healthy and delicious ideas. Feel free to send me any good recipe that is healthy and will help runners, from marathoners to people training for their first 5k.
Jess Hilton is a runner, health and nutrition coach, as well as a personal chef in Los Angeles. Jess just ran in the Los Angeles 13.1 and after I found out what she does, I asked for some recipes that she would recommend to runners. Below are a couple smoothies recipes she sent us. To find out more about Jess, check out her web site http://JessHilton.com
Two Smoothies by Jess Hilton
These are just two of my favorite post run smoothies. They are really quick and full of nutritious ingredients and really versatile. You can change the fruit for your own personal favorites. Instead of almond butter, add a quarter of an avocado, sounds weird, I know, but it adds good quality fat and gives a creamy texture. It is important to include some protein and fat in your smoothie. This makes it a truly complete meal and will keep you feeling satiated longer. Smoothies that include nothing more than fruit raise the blood sugar quickly and then lead to a crash, leaving you sluggish, tired and hungry. I love the Amazing Grass Superfoods, it has a really nice flavor and is packed with nutrients. Use your favorite protein powder, there are tons out there. Look for one with the most natural ingredients. Flax seeds are a great source of both fiber and essential fatty acids.
CHOCOLATE RASPBERRY SMOOTHIE
1 scoop chocolate superfoods (Amazing Grass brand)
½ cup frozen raspberries
2 tablespoons flax seeds
2 tablespoons almond butter
almond milk, as needed for consistency
1 scoop protein powder (chocolate or vanilla)
Combine everything in blender and whirl.
NUTTY PINEAPPLE SMOOTHIE
1 cup frozen pineapple chunks
2 tablespoons almond or peanut butter
2 tablespoons flax seeds
1 scoop vanilla protein powder
rice or almond milk as needed for desired consistency
Combine everything in blender and whirl.
Juice Focused, Steve Mackel – Juicer and Smoothie Maker
The article below applies to your running as well as your life. My job as a coach is to keep you focused and organization is a key. Having a person or group for accountability to help you with your plan makes a big difference. That is why I started the Sole Runners Full and Half Marathon Training Programs. Look for more organization tips to help you with your scheduling, running and life. Organized Focused, Steve Mackel – MarathonTraining.TV Founder
“Are You Ready for Lasting, Positive Change?” by Emily Wilska
With 2011 just days away, you, like millions of others, may be setting resolutions for the months ahead. Whether your goals involve getting more organized, adopting healthier habits, taking control of your finances, or improving some other area of your life, you’re far more likely to succeed if you do a bit of advance planning.
Here are a few questions to keep in mind that will help set you up for success as you choose your resolutions for the new year.
#1: Does my motivation come from within?
Adopting a resolution because you truly want to make a change, rather than because someone else thinks you should, will make you more likely to do what it takes to achieve it without resenting it. If the goal you have in mind isn’t one you’d choose on your own, consider an alternative.
#2: Is my resolution realistic?
Ambitious goals can be motivational, but if they’re not tempered by a dose of realism, they can be very hard to achieve. As you set your resolutions, aim to make them challenging but doable: rather than hoping to lose 20 pounds a month, for example, aim for losing 5 or 6 pounds at a time, and then keeping them off throughout the year.
#3: Do I have a plan?
One of the quickest ways to see your resolutions derailed is to try to achieve them without first creating a plan for each. Give yourself a leg up by defining solid steps that will help you work toward accomplishing your goals. Want to get more organized, for example? Take the time to write up a plan for weeding out what you don’t need, creating storage for the items you keep, and developing habits that will help you stay organized over the long term.
#4: Do I have a support system?
No matter what your resolution, chances are it’ll be easier to achieve if you don’t have to go it alone. Find a supportive, nonjudgmental friend, family member, neighbor, or online buddy who can help you get through the rough patches en route to your goal and celebrate your successes.
#5: Am I prepared for obstacles?
No matter how motivated, well prepared, and supported you may be, chances are you’ll run into at least a few snags as you work toward making your resolution a reality. To ensure that these hurdles don’t trip you up completely, it’s important, first and foremost, to be aware that they’re likely to appear: if you’re aiming to eat healthier, for example, you can expect some moments of temptation when you’re faced with less nutritious foods. Believing that you’ll be able to accomplish your goal without facing any challenges is unrealistic, and can make it even more demotivating when you do trip up.
The next step in overcoming obstacles is to prepare in advance for how you’ll overcome them. If you expect that you might be tempted by junk food, what will you do? If your goal is to exercise more, how will you handle those days on which you’d rather do anything other than hit the gym or go for a walk? Having solutions at hand to overcome the hurdles you think you might encounter will make it easier to deal with them–and then to continue on toward your goal.
Whatever your resolution for the year ahead, use these five questions to create a plan that will make it much more likely that, come late December next year, you’ll be celebrating 12 months of success.
Posted with permission from Emily Wilska
What a great, beautiful Sunday in Los Angeles. The stage was set for the 2nd annual 13.1 Los Angeles Half Marathon. It just doesn’t get any better than this in January. The race started at 7:13 AM. About 3,500 runners took on this race through the streets of Venice and West LA. The course is flat and fast. In this video I tried to show the on course entertainment, the cool people, fast runners and most of all the fun attitude of everyone involved.
Personally I didn’t set any personal records (PR’s) because I just wanted to have a good time, which I did. But, there were many PR’s set and smiles after the race. We followed the race a fantastic breakfast. I love racing, meeting new people and running with old friends.
The 13.1 is a series of 9 races across the Untied States over 2011. For more information on the 13.1 series go to http://www.131marathon.com
Train Focused, Steve Mackel – Certified ChiRunning® Instructor
The Final 54 Sun Salutations. Last week, we did the 54 Sun Salutations of the 108 and purged a lot out. This week we are going to cultivate intentions we want to carry through 2011 with the final 54. This can be a “Sweatfest” so be prepared. All levels welcome, you move are your speed and do what you can.
Come join me Wednesday at 7:30 PM, at Breakthru Fitness even if you are not a member. Non-Members only $10 if you tell the front desk person you are my guest. Breakthru Fitness has mats and towels if you need them.
Breakthru Fitness is located on the corner of Del Mar and Lake upstairs next to Trader Joes with plenty of free parking.
If you want more get there at 6:30 PM and take my Spinning class. What a 1 – 2 punch!
Train Focused, Steve Mackel – Yogi in Training
Dianne leads the Sole Runners in Newbury Park and runs annually in the Catalina Marathon. This photo taken from the Catalina Marathon 2009 Video
Thanks to Sole Runners Mentor Dianne for providing this list to “Assess 2010 and Plan for 2011”
1. Most valuable lesson from 2010?
2. How will you apply that lesson in 2011?
3. If you could go back to the beginning of 2010 and give yourself one piece of advice, what would it be?
4. If the future you from the end of 2011 were to come back in time now to give you a piece of advice for next year, what would it be?
5. How will you apply the advice from questions 3 and 4 in 2011?
6. Who are the people who had the greatest impact on your life in 2010?
7. Who are the people YOU had the greatest impact on in 2010?
8. Who are the people you intend to have a powerful positive impact on in 2011?
9. What was your greatest experience in 2010?
10. What would you like your greatest experience in 2011 to be?
11. What unexpected gifts or blessings did you receive in 2010?
12. Where did you push your comfort zone in 2010?
13. Where will you push your comfort zone in 2011?
14. Top 3 achievements in 2010?
15. If you were to start a quest and change the world in some way in 2011, what would that look like?
16. What’s one of your greatest strengths and how will you use it in 2011?
17. What’s one of your most challenging weaknesses and how will you get help overcoming it in 2011?
18. Top 3 goals for 2011?
19. For each of your 2011 goals, what benchmark would you like to reach in the next month?
20. What structures will you put into place in 2011 to make sure you follow through on your plans and reach your benchmarks? Who will you ask for support from in 2011?
Train Focused, Steve Mackel, Certified Hypnotherapist