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Featured Races
108 Sun Salutations Thursday, Jan. 12, and Thursday, Jan. 19, at BreakThru Fitness in Pasadena
This Thursday, January 12, 7:30 PM, at Breakthru Fitness we are starting my annual, kick-off the new year, 108 Sun Salutations. This week, we will do 54 Sun Salutations and Thursday, January 19 we will do another 54 to make the total of 108. Our focus this week will be purging out the clutter in our lives we don’t need. Get rid of bad feelings you may be harboring, release pent up anger, let go of guilt, grief, stress, insecurities, whatever may be holding you back. This “Sweatfest” will help you purge it out, so be prepared. This is a difficult class but all levels welcome, you move at your speed. Do what you can.
This year we are very blessed to have two of my favorite yoga teachers co-teaching the class with me. Susan Wiens – Yoga Beyond the Mat and Mark Frankel. You can attend even if you are not a BreakThru member. Non-Members only are only $10 for these two classes (normally $30) but you must tell the front desk person you are my guest. BreakThru Fitness has mats and towels if you need them.
Breakthru Fitness is located at 345 South Lake Ave., Pasadena, CA 91105 Phone: (626)396-1700, on the corner of Del Mar and Lake upstairs next to Trader Joes with plenty of free parking in the parking structure.
If you want more get there at 6:30 PM and take my Spinning class first. What a 1 – 2 punch!
Train Focused, Steve Mackel – Yogi in Training
Coach Steve Now Teaches Indoor Cycling 6:30 pm and Athlete’s Yoga 7:30 pm Every Thursday at BreakThru Fitness in Pasadena
Coach Steve Teaches Indoor Cycling and Athlete’s Yoga, Thursdays 6:30 PM Cycling, 7:30 PM Yoga, at beautiful Breakthru Fitness in Pasadena, on the corner of Del Mar and California, upstairs, next to Trader Joe’s.
Just tell the front desk person that you are my guest and they will only charge you $10. Come for one class or come for both. If you are new to Spinning, please get there a little early so I can help fit you on the bike. They have plenty of yoga mats so you don’t need to bring one. Come on in and try it.
Train Focused, Steve Mackel – MarathonTraining.TV Head Coach
Rose Parade Bandit Run 2012 MONDAY, JAN 2, Information – 2011 Video
This will be SoCalRunning.com’s first annual Rose Parade Bandit Run (Details Below the Video). There is nothing official about it. This is not a formal event. There is no entry fee, no medal, no shirt, nothing but fun at your own risk. Plan and Remember, the Rose Parade is never on a Sunday, it’s tradition, so we are meeting on Monday, January 2, 2012 at 4:45 AM.
I did it for the first time last year and it was a blast. This year being 2012, an ominous year, is the year to make sure you do it. You can check it off your bucket list and if you are into parades you can hang around and watch the parade after you finish your run and maybe, a little breakfast.
Last year, after a late night partying, I set my alarm clock but it didn’t go off. My internal alarm clock woke me up about 20 minutes late. I knew I missed the group of runners I had planed on doing this with. I rolled in bed thinking a warm bed was better than a cold morning outside. The runner in me wouldn’t let me sleep. It was difficult but I got in my car, parked and did it on my own, figuring I find them somewhere on Colorado Blvd.
Well, I never found my group but I found a lot of other fun, interesting people and sights. Once again the details are below the video if you want to join us.
This is an unofficial 11 mile run that starts at the Starbucks, 3429 East Foothill Blvd., Pasadena, CA 91107. There are many FREE parking spaces available at the Sierra Madre train station, which is across the street.
This run basically starts at the end of the Rose Parade route, goes to the beginning, where the floats are.
I will be getting to Starbucks around 4:45 AM Depending on your speed you should plan on leaving between 4:50 – 5:15 AM to make it to the beginning of the parade around 6 am. Groups will be leaving about every 5 minutes. Since it is about 5.5 miles you can do the math but if we all get up to the beginning by 6 – 6:10 AM it will give us 45 minutes to walk around and check out the floats. Since we have many runners doing this, that run different paces, we will meet on the bridge at Colorado and St. John in the middle of the street around 6 AM. I will bring my phone and give people my number so we don’t get lost in the sea of humanity and find each other. The parade starts at 8 AM but we need to start running back around 7:15 AM. If we leave too late we will get thrown off the route.
It was cold last year so you need to dress appropriately. You much bring a hydration system or a bottle of water and money for warm drinks or goodies afterwards. Email Coach Steve if you want to join me or have questions.
Parade Focused, Steve Mackel – SoCalRunning.com co-founder, since 2006
Trail Running the Topanga Turkey Trot 15k
Generic Events’ Xterra Series is in full swing now. The Topanga Turkey Trot the the second race in the series. I ran the 15k. They offered a 5k and a 10k too.
This Thanksgiving Day provided perfect weather for running. This race starts straight uphill for almost 2 miles before you hit the rolling single track. This is real single track. There are some technical spots. You have to beware of low branches and roots. Once on the single track it is almost impossible to pass other runners. I used it as a slight recovery section because at mile 5 the trail opens onto a fire road and the race is on. What do you you have left for the final 4 miles of up and down hills? You’ll find out.
The last mile is a screaming downhill. I didn’t get any finish line footage because I was running way too fast and in a neck and neck race with some other runner. My overall time was 1:26:35, 66th OA (overall) and and 6th in my AG (age group). Not bad considering I was filming this race but the competition was tough.
This is a must do race for trail runners and a great way to burn calories before you eat your T-Day dinner. Put it on your 2012 calendar and don’t forget to sign up early because it sells out.
Race Focused, Steve Mackel Certified ChiRunning® Instructor
Earn Your Bird at a Local Turkey Trot – Happy Thanksgiving!
Steve, Christy and Bruce Finished on the Podium in the 2007 Run for the Hungry
As I write this I am not feeling a fast race in me for this Thanksgiving’s Topanga Turkey Trot 15k, but sometimes I run fastest when I am not “feeling it.” I feel like hanging out and running with friends, enjoying the trails and getting in touch with nature. We’ll see what happens tomorrow but no matter what I’ll be out there early Earning My Bird.
There are lots of great local Turkey Trots. The Long Turkey Trot offering 10/5k and Kids Run and Run for the Hungry in La Canada, So Cal, are two of my favorites and have same day registration.
Run for the Hungry is a great race. You bring some canned food for a food bank, pay a small entry fee, run a up Foothill Blvd., turnaround and run back. This 5k makes you feel good and get ready for the big meal. If you run in a Local Turkey Trot, please send me a picture and race report. I’d like to hear about all the local So Cal Turkey Trots.
Running on Thanksgiving is a true way to Earn Your Bird.
*I have to give props to Coach Steve Ilg for starting the Earn Your Bird tradition. Years ago he had his own Earn Your Bird triathlon which consisted of meditation, yoga and running. Trust me this was hard and that’s how I earned my bird for the first time. Now I carry on the Earn Your Bird tradition in some way.
Join this time tested tradition and Earn Your Bird!
Eat Focused, Steve Mackel – Certified ChiRunning Instructor
Sole Runners — Saturday, Nov. 24th, 8AM in Palos Verdes, 7AM in Newbury Park
Palos Verdes Sole RunnersWeek 5 Training – Saturday, November 24, at 8 AM at Trump National Golf Course, Rancho Palos Verdes 90275
Learn how to run. Learn ChiRunning® Join now before it is too late.
You’ll take lessons to learn other sports so why do you think you don’t need lessons to learn how to run? The Palos Verdes next ChiRunning® Lesson is Saturday morning, Saturday, November 12, at 8 AM.
We will meet at Trump National Golf Course, at the corner of Palos Verdes Drive South and Ocean Trails Road, ‘Rancho Palos Verdes, CA 90275
Please Email Coach Steve with Any Questions or call 818-414-9181
Train Focused,
Steve Mackel, Sole Runners Head Coach
MarathonTraining.TV’s Race Day Checklist
MarathonTraining.TV Race Day Must Have!
Printable pdf Click on the Picture Above
With the Lon Beach Marathon coming up Sunday, October 9, I wanted to make the Race Day Checklist available for all of you.
Race Focused, Steve Mackel – MarathonTraining.TV Head Coach
Great Testimonal for the Sole Runners and ChiRunning in “A Running Dialogue”
PART 2
Download the complete “A Running Dialogue” pdf file
Train Focused, Steve Mackel – Head Coach Sole Runners Full and Half Marathon Training Programs
Free Yoga for Runners this Sunday, September 11, at Lululemon Pasadena 10 AM
Free! Yoga for Runners class this Sunday, September 11, 10 AM at Lululemon Pasadena, 110 W. Colorado Blvd. Pasadena, CA 91105. You will gain flexibility, strength and a better body/mind connection if you continue to practice yoga. That’s why Gary and I preach yoga as one of the best cross-training workout for all athletes. It also makes us more aware ChiRunners. We practice mostly basic postures. You don’t have to be a pretzel person or super flexible to gain the benefits of Yoga for Runners. All levels welcome
Train Focused, Steve Mackel – Yogi/ChiRunner
Havasupai Camping Aug. 2011 – A Great Workout and Better Experience
I talk a lot about cross-training but not enough about getting back to nature. Our camping trip to Havasupai, the Havasupai Falls and west end of the Grand Canyon was as expected, spectacular both cross-training and getting back to nature.
This video will give you a good idea of what you are in for. I show the hike, the campgrounds and fun things to do. Below are a few extra tips for your Havasuapi experience.
Our destination was the beautiful waterfalls and turquiose waters Havasupai offers. The trail is difficult in the summer heat but did offer shady spots so we weren’t exposed the entire hike. The hike back up to your car is even harder after days of exploring. Please make sure to stay well hydrated and wear sunscreen.
The hike to the campground is 10 miles. Between pictures, lunch, a long stop at the village and moving slow in general, it took us about 6 hours to get to the campgrounds.
Once in the Havasupai Falls area we probably walked 10 miles a day exploring. I used the Addizero Trail XT shoes for the hike then water shoes for the rest of my exploring. You are getting wet all the time. water shoes allow you to scramble around the rocks, whether you are in the river or hiking around it.
The entire Havasupai area was changed by a flash flood in 2008. This was my first time visiting this area so I can only imagine the pristine grotto the campground used to be. In August of 2011, you can still see the ravaging effects of the flash flood. Dead or dying older trees, new falls, loss of the old ones, changes in the river and streams, are all part of the Havasupai rebirth experience.
Highlights are general exploring. Mooney Falls at the end of the campground is awesome and as I show in the video. The hike to the bottom of Havasupai’s Mooney Falls is worth the trip all by itself. As a warning, the hike down and up can be scary for many but as long as you take your time it is safe.
Playing in the water is funtastic. Scramble around in the river. The rocks look slippery but actually provide decent footing considering you are in water.
I didn’t need a sleeping bag but I wished I had brought a tent instead of a REI Bug Hut. July and August are monsoon season and it rained on me two of the three nights. The last night was thunder, lighting and hard rain for a couple of hours. I had to crowd into a friend’s tent.
The easiest way to do The Havasupai trip is to let the mules bring your heavy gear down and you hike with a daypack. Check for the per bag charge and weight limitations but this allows you some extra luxuries.
I have read some on-line reviews of the Supai Village that I didn’t think were completely fair. You have to realize where you are, the farthest city from an actual road in the United States. The village and animals are not pristine, in fact parts are dirty but it is a difficult way of life and the hikers are probably a dirty demanding bunch too.
The only bummer is the lack of respect many campers have for their surroundings by leaving trash on the trail and in the campground. Some trash must fall out when the mules carry it up to the top and flash floods push trash in to weird place but campers, please remember where you are and treat it with respect.
We made the hike back our training day. Moving quickly, stopping in the village for a quick snack, limiting stops on the trail and I even ran the last, steepest mile I made it from campground to car in 3 hours and 46 minutes. It was hot and I was sweaty but buying a couple of ice cold waters to pour over me and a Otter Pop made it worthwhile.
I will be back because Havasupai it provides some very unique potential camping, hiking and fun experience that you will be hard pressed to find any other place in the world. Be respectful and don’t forget to get an icee at the General Store in Havasupai Village.
Hike Focused,
Steve Mackel, Sole Runners Marathon and Half Marathon Training Programs Head Coach
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