The video tells it all. This is important information now that we are 9 days away from the LA Marathon but this information can be used during recovery weeks in your training and while Tapering before any marathon, half marathon or endurance event.
Relax Focused, Steve Mackel Sole Runners Full and Half Marathon Training Programs Head Coach
Time to get faster or don’t slow down and move up in Age Group. I need to do both so 50 doesn’t look that bad after all.
Train Faster, Steve Mackel – Boston on my mind runner
The Boston Athletic Association announced new qualifying times and new registration procedures for the Boston Marathon this morning. Both go into effect for the 2012 and 2013 marathons. In 2012, the BAA will institute rolling admission for qualifiers with the fastest runners being allowed to enter first. The field will be filled with the fastest of all qualifiers.
Then, in 2013, the BAA will lower qualifying times by five minutes across all age groups and both genders. The rolling admission process also will remain in place for 2013 and future marathons, continuing to allow the fastest runners to enter first.The new qualifying times and registration procedures come in response to the 2011 Boston Marathon selling out in a record 8 hours and 3 minutes in October. With the race filling so quickly, thousands of qualifiers were unable to register. After the record sellout, the BAA began reviewing its registration process and researching options to make race entry more fair in the future, not just a sprint to the online registration page. The BAA
believes its new formula is the fairest option that best serves the running community and stays true to the marathon’s history as a race for qualifiers.
BAA Executive Director Tom Grilk, race director Dave McGillivray and Director of External Affairs Guy Morse plan to discuss the new qualifying times and rolling admission procedures at 11: 30 this morning.
Good luck all the marathoners and half marathoners this weekend in Long Beach. These are some of my best race day tips and strategies (with some prayers thrown in for you at the end…) Miss you all and love you dearly.
These are some of my best race day philosophies.
1. Think Positive. You’re better trained than any other marathon group out there. You’ve done these ridiculously long runs. You’ve practiced yoga and you use the ChiRunning® techniques
So tell yourself, “I’m ready. I’m in better shape than I have been in a long time.” I can tell by the pants that keep falling from my waist.
You’ve done awesome. All of you. Go to than mirror the night before and the morning before look yourself in the eyes and say “I’m READY!”
2. Kill the ANT’s (Automatic Negative Thoughts). These little critters pop up the night before or even on your run. The little bastards sound like…
“I didn’t train enough.” “I didn’t do enough speed work.” “My leg is hurting.” You get the drift.
When you hear these critters, bust out the RAID and spray them to oblivion. Replace themwith their hated cousins. APT’s. (Automatic Positive Thoughts)…
“I’m well trained.” “I did great speed, hill and interval workouts.” “My leg feels great considering I’ve already run 18 miles.”
3. Keep your posture good on the race. Solid core, keep that waistband level, and that spine straight.
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. Negative style points for that.
4. Breathe! Breathe! Breathe! In the beginning of the race. Middle of the race. When you’re tired. When you’re not tired. The last few miles. Count breaths if need be. I like to pick a number like 50 then work up to that with heavy exhales counting each one. This keeps my mind off you know what….
5. Be sure to interact with the crowd. Thousands will be there cheering you on. Yes you. There for you. There to clap and inspire you. They got up on a Sunday morning, dealt with the parkingthe crowd, the weather, all that to see you. So be sure to smile at them. Wave at them. Pump your fist in the air. Give them a big “Wahoo.” Then watch the magic that happens.
6. Eat during the race. Anything that will give you some fuel. As Coach Steve says, “Eat early, eat often.”
YOU MUST EAT EVERY 30 MINUTES OUT THERE…GOO, CLIFF BLOC, POWERBAR…SOMETHING.
7. Use Electrolytes. Your body will need them to keep the muscles firing.
Supplement with an electrolyte tablet or Prolytes PLUS Sportsdrink every 30 minutes.
8. Inspire the other runners. Being part of the Beach Runners, you will be passing many runners especially the last 6 miles. So don’t just pass them without saying anything like you have a better place to go.
Tell them, “Good Running!” “You’re kicking ass!” “You’re my hero” “Keep up the good work.” “Looking strong.”
And, maybe, just maybe, they might believe you. And you’ve helped them in your little way. Because running a marathon is not just about you. It’s about all of us working together on the course to help one another finish.
9. Don’t worry about your time. Go out and run your race. Let me repeat that.
Go out and run YOUR race. Run at a pace comfortable for you. Not the guy in fancy running shorts ahead of you. Or the 80 year old woman surging ahead of you. Run a nice comfortable pace the first half of the run, then speed it up gradually on the last part of the run.
Run the last few miles in style. A smile on your face. Joy in your heart. Tears in your eyes.
What time you get is what time you get. Time is a function of your training and a deeper mystical equation I just don’t get and don’t worry too much about. Hey didn’t Einstein say it was all relative anyway.
BE CAREFUL OF CROWD SURGE. LET THE CROWD GET AHEAD OF YOU THE FIRST 5-10 MILES.
Too many people seriously hurt themselves running for time. Everything Steve and I have taught you is about running at a pace comfortable for you. Then gradually increasing it through your lean. So relax, run well, and you’ll have a “great time.”
10. Connect to your higher power. This is where I get a little preachy.
Pray the night the night you read this. Pray the next morning. Pray the night before the race. Pray the morning of. Pray with some fellow runners.
Pray on mile 20 when you’re knackered. Or meditate, or say a sutra, or a koan, or whatever you do to connect to forces greater than you. Mainly, because, you’ll need it. There will be a point, somewhere in the race, where you feel you can’t go on. That your body is kaput.
That’s when you reach for something deeper. Another source of strength. And trust me, there are levels of energy out there that can help us accomplish anything. Just by asking with all your heart, a source of strength will come flowing to you making you want to dance and laugh with it as you pronuce towards your goal.
So spend a little time the day before doing something spiritual. A walk. Watching the birds. Where you can just listen and have your own private conversation with your higher power.
Tell it thanks. Thanks for your health. For the weather. For the team you trained with. For the new friends you have. For your new waistline. For all the people that believed in you. For the strength to finish those long training runs.
And then just listen. Watch for a sign. For me often it is the birds.
Then on the run, when I see the birds I get to go back to that place, that heaven on Earth, and can forget about any physical limitation I might be feeling or suffering from.
Alright, I’m getting carried away here, but do spend some quiet time the next few days praying and listening.
It will reward you race day.
10. Run with Joy. Remember the wild strawberry story.
Run with your heart out. Open your heart on Sunday. Feel the excitement of the starting line. The adrenaline of the first few miles. The fatigue of miles 10-20. The exhaustion of miles 20-26. The exuberance of the finish line.
Then cheer on the rest of your team. Give out as many hugs as you can. Tell them all what they have meant to you. How great the conversations were. How silly the coaches were. How fantastic the crowd was.
Because after Sunday who knows when we’ll all see one another again. So share those gratitudes and feelings
that day. Don’t wait.
I grew from meeting all of you. Hearing your stories. And seeing what I wonderful group of people all of you are.
Helping in whatever way I could to improve your technique, tell you to slow down, give you a minute to just chill and center yourself, sharing my silly rambling writing, hoping that somehow just one of you might find a little phrase that could get you to go just another mile longer.
Thank you so much for coming out being a part of this program and making it the special, and I mean really special journey it has been.
You’ve gotten fast and strong. More than you know. So go out and have the race of your life. You deserve it.
I love you all,
Coach Steve and Coach Gary Speak at the Long Beach Marathon Health and Fitness Expo Today and Saturday
Race Visualization Workshop Participants from
the Disneyland Half Marathon Expo
The Long Beach Marathon Health and Fitness Expo is a FREE event today and tomorrow open to the general public. Check out all sorts of stuff for runners, cyclists and people interested in fitness. It is at Long Beach Convention Center., Hall C October 10-11, 2008 Friday: 12 Noon to 7pm and Saturday: 9am – 6pm. Steve and Gary’s workshops and times are listed below:
“Unleashing Your Mental Running Strength Through Visualization and Hypnosis” by Steve Mackel, CHt, Head Coach Beach Runners Marathon Training Program – Friday at 4
Using visualization, and other mental training techniques, Steve Mackel, Certified Hypnotherapist and Head Coach of Beach Runners Marathon Training Program, gives race day tips then takes participants through a guided visualization of their upcoming race, increasing self-confidence and overall race day strength.
“ChiRunning® Run effortlessly and injury-free” by Certified ChiRunning Instructor Certified ChiRunning Instructor Gary Smith – Friday at 5 PM and Saturday at 1 PM
Gary will teach the basic principles and benefits of ChiRunning®
“Yoga and Running Combining Their Strength”by Steve Mackel, Head Coach Beach Runners Marathon Training Program – Saturday at 5 PM
Creating a yoga practice can produce profound effects in your running, Coach Gary Smith discusses how to develop a yoga practice can increase speed, strength and running efficiency.
Race Focused, Steve Mackel – Certified Hypnotherapist
Yes back by popular demand…
The feedback from last weeks show was so overwhelming…I had to do it again…
In this show I focus on teaching you how to use your mind to finish your marathon or half marathon.
This is a really good talk for beginning marathoners to listen to as so much of your performance is mental.
So of the topics that I cover are…
- How prepare mentally for your long run
- How to think positive while running
- Ways to improve your breathing even when tired
- Tricks that you can use to keep your body going even when you are tired
Oh, yeah, there’s a little dancing also…
Are you training for a marathon? Do you find marathon training difficult?
After your long runs on the weekends do you feel your body breaking down? Are you getting injured?
Or do you feel lethargic and tired the next week?
In this video I show you four basic marathon training recovery strategies I’ve used for years to train for marathons.
It is simple to run a marathon using this marathon plan. At least in my opinion. Watch the video to learn how to avoid running injuries and get better marathon training nutrition.
Visit www.marathontraining.tv for more marathon coaching advice.
Part 2 is about the last 6 miles, the finish line, the awards, runner reviews, the after party and a special guest.
I hope to run with you too. Say hello, tell me you saw this I’ll try to get you in my next movie.
Watch Focused, Steve Mackel – Catalina Marathon Videographer
I still have no clue if it will be a two or three part Runumentry. I just wanted to get something up ASAP. The sub-plot is about a first time marathoner and Beach Runners, Christy, running this fantastic marathon. She is also running to win the American Trail Championship, in her Age Group, which is the lowest combined time of the Catalina Buffalo Run half marathon and the Catalina marathon.
I met some great people and some footage I had hoped would make the movie wound up MIA. If that was you, I am very sorry. This movie provides a great look at the course, the wonderfully kind participants, volunteers and staff.
Watch Focused, Steve Mackel – Catalina Marathon Videographer
I firmly believe in bodywork. I am seeing my bodywork mentor Lenny Parracino every week now before the LA Marathon and Catalina Marathons. As Lenny says, “Soft tissue work is like dental flossing for your muscles and all other connective tissue. You wouldn’t skip dental flossing, so as an endurance athlete, and the amount of time you put in training, your soft tissues to get worked. Why wouldn’t you get bodywork.”
Well, I know some of your answers; it is expensive or I don’t have the time. Well, Lance Armstrong got bodywork after almost every workout when he was in serious training mode or racing. I just wrote a check for $500 and said, “Let’s keep booking weekly appointments and let me know when it is running out.” I know I have to invest in my body because hey, I’m getting older and I train quite a bit.
Pre-Race – A nice relaxing Swedish, without too much deep tissue work is great. Thursday, Friday or Saturday are prime days for this. If you have one scheduled Saturday make it very relaxing, a painful massage may do more harm than good. I also get a pedicure early in my race week. I gotta show my tootsies some love.
Race-Day – A quick stimulating massage is perfect. These are only a few minutes long to stimulate the blood flow to the muscles and other soft tissues you’ll be using during the race. It also loosens you up. I’ll be out there and if you ask me, depending on how much time is available, I’ll work on you for free! Call it Karma.
Post-Race – I have read different opinions on when after your race you should get a massage. Well I won’t have my table with me, so if you can manage the lines they offer massages at the finish line. An easy 20-minute session is great. If they’ll work on your feet too (they can get kinda gross after 26.2 miles), better for you.
Sometime over the next week, while you are recovering, a thorough full body massage is a great idea. I’ve been training in very specialized sports massage techniques over the last year and I’ll offer a special post race 1-hour “Runner’s Massage” for the one-time price of $60, normally $75 Email Steve for an appointment if you come to me, in South Pasadena. This special “Runner’s Massage” that I have developed, spends most of the hour on your lower body, and at least 15 minutes just on your feet. Your feet probably need it the most because they will have just run close to 40,000 steps.
Race Focused, Steve Mackel, Certified Massage Therapist
Steve, Pre-Race Drinking O.N.E. Coconut Water, His Secret Weapon
I get more questions on how much to eat before, during and after a marathon or race than any other question. Hopefully you have been practicing eating on your long runs during your training. After extensive training, reading and practicing, the following suggestions are based on my personal experience. I am not a nutritionist or a doctor, for an expert opinion seek a qualified professional.
Pre-race day– I eat a balanced diet until Wednesday. Remember that most nutritionists recommend at least 50% of your daily calories come from carbs as part of a balanced diet. I also eat proteins and fats. Of course, you should always try to make most of your carbs complex carbs with fruits, vegetables, legumes and grains.
Wednesday and Thursday, I substantially up my caloric intake and increase the percentage carbs. I am looking for complex carbs, focusing on fruits, vegetables, legumes and grains. I snack all day long. Friday, I go back to regular eating. Saturday I eat light all day then I have a pre-race meal about 6:00 P.M. I am not a huge fan of “Carbo Loading” the night before the race because I already did it Wednesday and Thursday. In fact, I like some meat the night before to firm everything up inside me. That’s my routine.
Race-day– I wake up early to eat my race-day meal of oatmeal, banana and a cup of coffee. I eat this about 2.5 hours before the starting time of the race. I usually bring a Cliff Bar, O.N.E. coconut water, water and to eat and drink before the race. I sip the drinks and eat a little while I wait for the start. I have been staying away from sports drinks the hour before the race to keep blood sugar levels in check. I’ll eat between 200 – 275 calories every hour. This will be different for each one of you depending on your height, weight and gender. Most of you should try to get down at least 100 calories each hour on the course. I usually eat solid food early in the race before going to the gels in the last two hours.
RACE DAY, DO NOT CHANGE ANYTHING NOW (it is too late or you are taking chances), eat what you have been practicing eating during your training.
Post-race – Try to get some food in you right away. I look for some protein mixed in with some carbs. I drink some sports drinks and walk around. I’ll wait an hour or two before I eat a larger meal.
Take notes on what you eat to see what worked for you or what didn’t. Learn a pre-race food routine. If you can do this with your fuel you can learn to take the guesswork out of your race, relax and avoid the Bonk (running out of gas).
To see what I ate this morning Click Here
Steve Mackel, USA Triathlon Coach