This Tuesday, April 5, 6:30 PM, at McKenna’s by the Bay, 190 North Marina Drive Long Beach, CA 90803 · (562) 342-9411
The Sole Runners Full and Half Marathon Training Programs is the only training program that incorporates the ChiRunning® techniques and Yoga. Our system has helped thousands of runner successfully cross the finish line. We specialize in working with beginners and intermediate runners. We teach you how to run, then use yoga and other cross-training to help take stress off the body. Most of your questions can be answered in the FAQ section at http://SoleRunners.net
This Tuesday, come meet me, the Mentors and other Sole Runners.
Enjoy a discounted menu and happy hour drink prices while you learn about the Sole Runners Full and Half Marathon Training Programs. All your questions can be answered. Dr Michael Day will give a short presentation on “Pre-Hab” for runners. This evening starts at 6:30 PM and goes until just after 8 PM. Free parking and good information guaranteed. For immediate questions call Coach Steve at (818) 414-9181.
Prepare Focused, Steve Mackel – Sole Runners Full and half Marathon Training Programs Head Coach
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
Dianne leads the Sole Runners in Newbury Park and runs annually in the Catalina Marathon. This photo taken fro
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?
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
Madrid, Spain is a beautiful city with lots of great site, varied terrain and runners. I had a great time just walking around but running was even more fun. I take you around a small but popular part of Madrid, running on tiny streets, through town squares, parks and past the local sites.
I was scouting Madrid as a possible Marathon to take the Sole Runners to one of these years. It is a great fun place to be and run.
Train Focused, Steve Mackel – Co-founder SoCalRunning.com
I don’t even know where to start but can I ever top this marathon? Probably not. Today was history. Today, 2500 years later we retraced history. Everything about the day was special and the last 2 minutes of the video are almost worth the first 10 minutes.
Once again I try to show you the course and the people running it, as well as share my personal experience with you. I met people from all of the world. What I don’t show you or talk about are the smells. International marathons, or at least this one had some smelly people. If you smell the chances are I don’t interview you. Second, more men run than women and it feels like it is the exact opposite in the States. Also, the runners are much faster. I haven’t seen the official stats but the median finishing time has to be closer to 4 hours rather than most marathons in the States which seem to be around 5 hours.
The city of Athens stepped up and this marathon was managed very well. I felt it ran smoothly and have some suggestion for race directors that I Iearned today.
I also managed to PR which added to the day and my feelings but nothing beats running into the marble Olympic stadium in Athens. The music was pumping and the people never stopped cheering. It was amazing.
Now, I can start looking for the next international marathon to run. Join the email list in the center column and it will keep you in the loop because the Sole Runners had a great time and are going to make this an annual event.
Lastly, I have to thank all the Sole Runners that made the trip over with us, Michele for making our wings that everyone loved, and all our well wishers. I’ll see you State-side soon. Look for my Madrid video at the end of the week.
Train Focused, Steve Mackel – Head Coach Sole Runners
This video gives you a good idea of Amsterdam, and the type of terrain if you are considering the Amsterdam Marathon in October. I also take you around to some of the more popular sites. It could be considered as our 2011 Annual Away Marathon.
Train Focused, Steve Mackel ChiRunning® Instructor
SPECIAL $10 OFF REGISTRATION FEE – ONE NIGHT ONLY – THURSDAY, OCTOBER 14, AT 6:30 PM
Sole Runners Kick-Off Party and Long Beach Full and Half Marathon Thursday, October 14, 6:30 – 8 PM or until we stop eating at Buono’s Pizzeria in downtown Long Beach. 250 W. Ocean Blvd., Long Beach, CA 90802 phone 562-432-2211
Find out about the Sole Runners training program, meet the coaches, mentors, your fellow runners, pick-up your Sole Runners shirt, ChiRunning book, learn about the Pre-Season training, training schedules, the different marathons you can run this fall and you can register.
The carbo-loading dinner for the Long Beach Full and Half Marathons – Special buffet pricing for the Sole Runners – $9.95 (all you can eat).
6:30 – 7 PM Meet, Mingle and Register
7 – 8 PM Eat/Carbo-load, Sole Runner Program Overview, Testimonials and Pre-Race Talk
Carbo-load Focused, Steve Mackel Head Coach Sole Runners
All the Information You Need Before the Long Beach Full and Half Marathons.
Preparing for your race is a BIG DEAL. Have all your ducks in a row. The staff at the Long Beach Marathon have done a great job getting all the information out there. To check it all out in one place use the link below:
Here are some of my special tips:
- Avoid the 710 on Sunday Morning
- Plan on getting there 1.5 hours early
- Use mass transit if possible
- Lay everything out the night before
- Use our Race Day Checklist
- Smile when you feel any anxiety or stress
MarathonTraining.TV Race Day Must Have!
Click the “View Details” to Peruse the Data
You can peruse the charts and you’ll find a some interesting data. I turned the “Auto Pause” setting OFF on my Garmin. I understand why it’s cool feature but on Long Training Runs I like it off. How long do these long training runs really take and how do I feel? That’s what I want to know.
This run included: Changing shoes, long stops at our aid stations (I ate way too much out on the course yesterday), long red lights and even a quick dip in the Long Beach bay to cool my feet and legs before I finished.
Did I mention that it was hot. The hottest run of the year so far, and let’s keep it that way.
I went out fast and my left foot was starting to hurt from the new shoes I was wearing. It’s ok to wear new shoes on a long training run. I didn’t know how I would like them so I brought and second pair and left them in the car just in case. Our run doubled back at mile 10 and that gave me a chance for some Body Glide on my feet, a shoe change, bathroom stop, food and drink.
My next stop was almost 5 miles later, the Sole Runners aid station. Thanks to Colby, Spencer and Annie who were our support. It was stocked with great food and drinks. I had watermelon, boiled potatoes covered in salt, a small cup of Coke and topped off my water. I planned on being back there 7 miles later, hopefully about an hour.
Now the heat was setting in. I got lucky and there were multiple festivals along the Long Beach shoreline. Everyone was very generous, giving me ice cold water. Half went in me and the other half went over my head.
I was slowing down and fighting those ANTs (automatic negative thoughts). I made to the Queen Mary one last time this season. I touched her and was back in the heat.
I had planned on doing this run under 4 hours and now it wasn’t looking like I was going to make my goal. I had two more miles to the aid station. Any excuse was good enough to slow down and walk. Shade became an excuse.
When I got back to the aid station I had logged over 21 miles and part of me wanted to help them pack it up and take a ride back to the park. I resisted that temptation and was back on the bike path. I had one more good mile but I had eaten too much and my stomach was not digesting the food very well. I decided that the ocean looked too good to pass up and I was going in.
At almost the 4 hour mark, my goal shot, I was in the perfect place to take off everything except my running shorts and walk into the ocean, so I did. Still on the clock, I stood there in waist deep water, it felt great. Just a couple of minutes thenI rinsed my feet and finished the last mile and a half.
I could have gone the entire 26.2 but at that point I wouldn’t have gained anything. In fact, I could have injured myself. My foot was rebelling against the first pair of shoes, my stomach was done and I was too. Still with all that I ran 25.2 miles in 4:17 and learned a lot (again). It was a good rehearsal in tough conditions. You never know what conditions you will get race so I am prepared now. See you at the Long Beach Half Marathon, Athens, Greece – I am ready for you.
Train Focused, Steve Mackel – Head Coach Sole Runners
Another tough part of the course. It is straight down on the right. photo by Ivan Buzik
For those you that don’t know, this is my favorite race in So Cal. It is what I call a “Baby Race”. A “Baby Race” is a race that is super tough, puts you in pain, so you wonder why you even decided to participate in it in the first place. But, an hour, a day, a week or a month later, you have forgotten the pain, can only remember the view from the top and are ready to schedule it on next years race calendar.
I skipped it last year because of the Station Fire and had forgotten just how steep some of those section are. This is a tough race, considered one of the toughest in all the states.
It was business time. I needed a test to check my inner strength and this is that annual test. This time, I never questioned myself out on the course. I ran my race, which is to stay consistent for the first four miles, no walking, take a gel at the ski lodge and run every part that is not super steep, quickly walk/hike up the steep stuff and keep a positive attitude. I succeeded.
When the race started many people ran past me. This happens every year and I know many of them will break down. I just have to stick to my race plan. But this year was different. Fewer people were breaking down I was and getting passed by some strong athletes. I think with the popularity of the Ultra scene, and the book “Born to Run” more people are up for this type of challenge and training harder.
I didn’t get discouraged, I had set a goal of 1 hour and 32 minutes to get to the top. If I could do it, it would be my second fastest time ever. I have done this race at least 6 times. It was a personal battle against Baldy’s unrelenting single track, technical climbs and altitude.
In the last four miles you get surrounded by athletes of similar ability. This is where I wanted to gain some ground, hoping my course knowledge and recent training was going to let me be stronger and know when to attack. Well, not much attacking happened, so my next thought was not to get passed and with 2 miles to go and I didn’t.
The last half mile is a climb, straight up. This year the group took a steeper but more direct route and I wasn’t thinking as much as following. At one point I passed this man, and the five steps I took to pass him took more energy out of me than I could imagine so I just got back on pace and settled back in for the last 400 meters.
Finally, I saw the finish line and heard the race official yell out 1:32:25. I did it, It wasn’t my prettiest race, but my second fastest time up that hill and 55th overall.
The plaque proves it. Dave made it to the Top for the first time
I walked up to the 10,064 ft, elevation plaque and once again was on the top of So Cal. I took in the 360 degree view, then kept walking as my body was adjusting to the altitude and cooling down.
Sole Runners long time Mentor Vern does it again and PRs
I spent the next hour and half welcoming runners to the Top and talking to new and old friends. I was proud to see Sole Runner mentor Vern PR by 1 minute. I greeted runners Kevin, Dave, Kris and Carolyn cross the finish line for the first time. They had listened to me talk about Baldy for months and now knew what it was like to join this elite club.
Carolyn and Kris emailed me last week and asked if they would be able to make it to the Top, they did!
It was time to go back down, the 4 mile walk to the ski lift, that they don’t tell you about in the brochure. Roberto grabbed an empty water jug and I grabbed a trash bag. The first mile down took 27 minutes. The trail going back to the ski lodge was like the 405 at rush hour. Over an hour later we were at the bar lifting a pint in celebration of another great Labor Day at the Top.
Roberto and I get the annual picture at the Top
Look for the video soon,
Train Focused, Steve Mackel – Co-founder SoCalRunning.com