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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
Marathon Training with Coach Gary: Mental Training with Jedi Mind Tricks
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…
Coach Gary
ChiDancing Specialist
Marathon Training: Recovery Strategies and Tips
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.
Gary
2008 Catalina Marathon Runumentry Part 2
Friends,
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
2008 Catalina Marathon Runumentry Part 1
Friends,
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
LA Marathon Daily Tip #3 of 5
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
LA Marathon Daily Tip #2 of 5
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
Eat Focused,
Steve Mackel, USA Triathlon Coach
LA Marathon Daily Tip #1 of 5
Take a Cat Nap This Week
Sleep, how much do we need before race day? Ah, a million dollar question. The answer is: It depends. You can go by the medical community’s standards defined by the general population’s averages or you can listen to your own body. I know some people need more and some people need less. Some people need to be in bed early the night before a race, where I usually can’t go to sleep early. Everything is individual, figure out what you need.
Ten, eight, seven, six, five hours or less? I like around seven. Do you know many hours of sleep you need to feel great the next day? In your training, have you been paying attention to what you did the night, day and week before a great long run. Have you been burning the candle at both ends? What about napping? Nothing beats a cat nap.
Here’s some sound advice before your big day, “Lighten your schedule this week and plan your sleep.” Monday, Tuesday, Wednesday and Thursday are key sleep nights. As we get closer to the race, nervousness can kick in. Don’t worry about it at this point and sleep the best you can. The night before your marathon is no big deal. Restless nights are typical. I have never had more than 6 hours before a race, closer to 4 – 5 hours. I take my time getting all my stuff laid out the night before so all I have to do is wake up eat and walk out the door.
So sleep well these next few nights. Pay attention to how you really feel each morning. This is the week to rest and take it easy. Keep you runs short, quick and think about recharging. Look for Gary and I at the Expo at the Long Beach Marathon booth and/or Sunday morning.
Sleep Focused,
Steve Mackel, MarathonTraining.TV and the Beach Runner’s Head Coach
Larry’s San Francisco 2nd Half Marathon Experience!
A picture that we can all relate too from the SF 2nd Half by Larry
Thinking it might be an opportunity for me to meet-up with my nephew and his girlfriend (she’s currently working on her master’s in the Bay Area while he’s preparing to join her from Chicago), I, in mid-June, registered for the San Francisco 2nd Half Marathon.
To clarify, this wasn’t my second half marathon overall; nor was it the second time I ran the San Francisco Half Marathon. What the San Francisco Marathon folk have created are two half marathons within the full marathon so when it comes time to register, runners choose to run either the first half or second half of the full marathon course (well, more like weave in and out of it; at least that’s what we 2nd halfers did).
Steve and Gary’s Marathon Training RunCall 2
Another jam packed RunCall from Steve Mackel and Gary Smith including information on:
- our ultramarathon experiences from last weekend
- recovery strategies after a marathon
- plantar fascitis
- learning ChiRunning
- how many miles to run a week
- all natural electrolytes
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