Tonight, 54 Sun Salutations at BreakThru Fitness, in Pasadena, at 7:30 PM
Today, Thursday, January 19, 7:30 PM, at Breakthru Fitness we are finishing my annual, kick-off the new year, 108 Sun Salutations. You can attend even if you didn’t do the first 54 Sun Salutations. This week, we will do the final 54 Sun Salutations. Our focus this week will be inviting our intentions to take hold in our lives and move toward our goals. 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 Christianne. 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
Newbury Park Sole Runners Kick-off Party Tuesday, Oct. 11 at Jinky’s Cafe
Newbury Park Sole Runners Kick-Off/Information Party, Tuesday October 11, 5:30 PM at Jinky’s Cafe in Agoura. Take advantage of the $15 Discount
Jinky’s is located at 29001n Canwood St., Agouga, CA 91301. Jinky’s is a great place to eat and enjoy a drink. Enjoy a drink and/or have dinner with us. Feel free to bring a friend. This is a great opportunity to check out what the Sole Runners are doing for runners in Ventura County, make some new runner friends and set some new goals. Bring friends or family members. In fact, bring two guests to the meeting and Coach Steve will buy you a drink or appetizer.
Directions to Jinky’s
Newbury Park Sole Runners First ChiRunning® Lesson and a Pre-Season Training Run – Saturday, October 15, at 7 AM at Ali Baba’s Cafe in Newbury Park
Learn how to run. You’ll take lessons to learn other sports so why do you think you don’t need lesson to learn how to run? The Newbury Park Sole Runner’s First ChiRunning® Lesson is Saturday, October 15 at 7 AM. We will also offer another ChiRunning® lesson Saturday, November 5.
We will meet at Ali Baba’s Cafe, 2110-B Newbury Rd. Newbury Park, CA 91320
Newbury Park Sole Runners First ChiRunning® Lesson and a Pre-Season Training Run – Saturday, October 15, at 7 AM at Ali Baba’s Cafe in Newbury Park
Learn how to run. You’ll take lessons to learn other sports so why do you think you don’t need lesson to learn how to run? The Newbury Park Sole Runner’s First ChiRunning® Lesson is Saturday, October 15 at 7 AM. We will also offer another ChiRunning® lesson Saturday, November 5.
We will meet at Ali Baba’s Cafe, 2110-B Newbury Rd. Newbury Park, CA 91320
Train Focused, Steve Mackel Head Coach Sole Runners
2 Natural Running Clinics This Saturday, July 30, at Runners High in Long Beach 9 AM and 1 PM
Those of you that don’t know, besides being a Certified ChiRunning® Instructor I am a Certified Newton Natural Running Coach. This Saturday, I will be giving a 2 one hour Natural Running Clinics at Runners High store in Belmont Shore, Long Beach. The first one will be at 9 AM and the second will be at 1 PM. Natural Running shares a lot of similarities with ChiRunning® and also is tied to Newton running shoes.
I’ve been running most of my races in Newton’s and I love them. I always feel faster and less stressed in them. But, Newtons require a midfoot landing and are not made for heel strikers. Of course, I will be teaching how to land on the midfoot at these clinics. There will be Newton demo shoes for you to try and I will be discussing running shoes in general. It is free so come check it out this Saturday. Runners High, 5338 East Second St., Belmont Shore, Long Beach, CA
Train Focused, Steve Mackel – Certified Newton Natural Running Coach
Natalie’s Falling Finish – Catalina Marathon 2011
Natalie is a great sport. It gets funnier each time I watch it.
Race Focused, Steve Mackel – Video Blogger
How to Run the Catalina Marathon (The Tips) by Coach Gary Smith
Getting Race Ready? Watch This – Gary gives you a high tech RunCast, from 2008 on running the Catalina Marathon, what to be aware of on the course, miles to go fast, miles not to use too much energy, the nutrition he uses, and how to not talk to cats???
Windows Users click here to see video if you have a problem
Race Focused, Steve Mackel, Sole Runners’ Head Coach
A Running Dialouge, Issue 6 – From the Sole Runners Mentors
Click on the photo above to download the PDF file of the newsletter
Train Focused, Steve Mackel – Sole Runners Head Coach
Nautica Malibu Triathlon Race Report 2010 Classic
Mike P, Kimberly K, and Steve Celebrate Post Malibu Triathlon
I’m not quite sure when I started participating in the Nautica Malibu Triathlon, sometime in the early 2000′s, but it was my first road triathlon and I loved it. It is well organized, a fun, fast course.
This year I wanted to get back into triathlon. I had taken a 16 month break after a crappy Wildflower. I also have been doing a lot of running but at the same time triathlons are becoming so popular they sell out in a few hours and are expensive.
This year I woke up early and signed up the moment registration opened for the Malibu Classic. It sold out in less than 3 hours. Now it was on my list and I gave myself a goal, top ten in my AG (age group).
When I singed up I thought I would train hard for this race with my AG top ten goal but I didn’t. I kept running, doing yoga and hoped teaching some tough Spinning classes would pay off. Well, here’s a snapshot of my day.
Up at 2 AM, ate, finished packing up my gear and got picked up. Easy drive and get parking spot at Zuma, thanks Mike Pusateri. Took two blankets, walked out on to the beach, made a sand pillow and went back to sleep for about an hour. Woke up, pumped up the tires and rode to transition. No one near me knew how to set up a transition area. Bikes were racked on the wrong side so I explained how to rack a bike. Picked up a cup of coffee from Mike then jogged back to the car to get my wetsuit. PRP, walked back to start line, got in wetsuit and got wet. Did some push-ups, ran into Bruce, Andy and Adam. Got in wave start position.
The swim was great, calm clean water but my face stayed cold the entire swim. It was easy but I didn’t feel strong 16:02
T1 – 2:49 probably 20 seconds slower than it should have been because I had to put on gloves (first mistake).
Bike – 49:12 my goal was to break 50 minutes. Despite starting my ride a little too hard, I watched my wattage and was able to maintain a solid ride with some room for a good run. That 49:12 was good enough for 37th OA in the bike and this is where I was worried about being undertrained. I do have to thank Andy. I did get a few go rides in with him this year, where we really pushed it, and he reminded me that this ride is short enough that I could hammer it.
T2 – 2:24 (note to self REMEMBER YOUR NUMBER AND RACK.) I was a joke in T2 running back and forth trying to figure out where I was supposed to rack my bike. I finally looked at the number on my arm to remember. Big waste of at least 30 seconds. That won’t happen again.
Run 28:47 – My goal was a sub 28 so I relied on my Garmin. It told me I was averaging 6:58 so I kept it right there. 7:11 min/mile pace and I know I am faster. Did my Garmin hurt or help?
The “X” Factor – I probably left something out there but not much. My focus was slightly shaken due to the fact I needed to pee before the race started and I thought I would save it for the swim. I don’t know how I forgot, maybe it due to “shrinkage” but it made the bike and run slightly uncomfortable, oh well.
Final Results – 7th in AG 50th OA. It felt like I had a good race all things considered. I accomplished two of my three goals. The triathlon bug has bitten me again. Now its time to ramp up for California 70.3 next April. Look for Sunday training rides since I can’t do Saturdays, more weight training, swimming, track workouts and yoga! I want to close in on 5 hours in April.
Train Focused, Steve Mackel – Triathlete (again)
An Interview with Coach Gary – His first 10 Days in India
My guide and my porter. The porter carried a lot of weight on his back and was very very strong. The going rate is 300 rupies a night about $7 a day for that hard work.
Steve: What’s up
Gary: Sitting out the monsoon rain in an internet cafe with lots of hippy Israelis. It rains every day here
Steve: Are you in hippie land? I saw your epic hiking pictures and you had to walk through a pot forest.
Gary: Such hippie land, its like the dead shows of the 80s.
Steve: What do you do?
Gary: Not smoke, be of service.
Steve: Cool.
Gary: Meeting lots of interesting people.
Steve: What are you plans for the next couple of days?
Gary: Chilling, I am in Baghsu
Steve: What message can I relay from you? People are always asking me.
Gary: I’ll have something good for you soon. I will see the Dalai Lama speak this Saturday and Sun on the diamond sutra, in Mcleodganj at his temple.
Steve: Are you going to get to Mt Everest base camp?
Gary: Hopefully I will fly to Nepal in a month soon as i finish this service work in the Tibetan refugee camp, teaching English for the next month
Steve: What is a snapshot of your day?
Gary: I wake up after about 10 hours of sleep pray/yoga long breakfast, message today, then meeting Tibetan students for conversation practice, then meeting former teacher to check out a new room, then some dinner and meet new people. I just had a long conversation with a Brazilian journalist who had just finished traveling asia for year last night, pretty simple life.
Steve: Do you get bored at night?
Gary: Not really, lots of interesting people around to talk to.
Steve: Has the food made you sick?
Gary: Sometimes very sick, diaherra.
Steve: What has been the hardest thing for you so far?
Gary: Diaherra and rain that’s the story around here during monsoon time. At least we are not flooding like China and Pakistan no, not that sick took local medicine which seems to work well and i avoid caffeine and spicy food
Steve: what’s the best thing so far?
Gary: best thing is….many things…
So I actually meditated in this Shiva cave for a while. Yes, I can now say I meditated in a cave in the Himalayas. The ideas that came to me:
1. Spiritual way of life demands discipline.
2. My life like Shiva’s is holy too.
Steve: How was meditating in a cave in the Himalayas?
Gary: well you can imagine, pretty cool. Shiva probably sat in that cave, cool things…
Steve: how was your 6 day hiking trip?
Gary: The views of the Himalayas were maybe the coolest thing because I dreamt of that coming true so to see it with my own eyes. The mountains are HUGE the sierras pale in comparison, and I have not even seen the big mountains yet
Steve: Tell me more about the refugees
Gary: I told them i went trekking for six days. These 22 year old girls told me that they crossed the mountains for 30 days!!!! Glaciers, high passes, escaping the Chinese no food for days, just the hope of freedom and a better life there. I was with a cook, porter, guide they arrive with NOTHING here these girls I am working with have not even had one day of school in Tibet.
Beginning of third day we had to take this hairy trolley across the Pavarti river. Pavarti was the mistress of Shiva. And supposedly fierce. Just like this river.
Steve: What’s your vibe right now?
Gary: I am on a weird spiritual vibe. It’s like whatever I imagine is coming true breaking through the illusions of maya as I realize what we imagine in our minds come true with prayer relaxation and blind faith in god as we do our karmic duties so I try to contribute
Steve: It was great talking to you. I miss you and take care of yourself. We’ll talk soon. IM me like this when you get a chance. People want to know about your journey.
Gary: Funny my life is soooo weird and that’s the way i think it should be not some sanitized packaged set of goods that you can buy at Costco the future is unlimited my good friend. Keep on creating your future in pictures do your karmic duty, pray to God, and it will come true, with a little work. God Bless
Last Trail Run and Runners Yoga of 2010
Tonight is the last Trail Run and Runners Yoga of the year. What a great summer, mostly cool, so we go out on a hot one. We meet at the Rose Bowl Aquatics Center grassy ares at 6:30 PM for the Trail Run then 7:15 PM for Runners Yoga.
Afterward we will go to Donna Rosa’s for $1 tacos and cheap beer.
If you can’t make the trail run make the yoga. If you can’t make the yoga, meet us at Dona Rosa at 8:30
I’m gonna make the yoga challenging and fun. Come out and share the run/fun. Bring some extra clothes, it is gonna be a sweaty one.
Train Focused, Steve Mackel – Yogi in training
A Running Dialouge – Sole Runners Mentors’ Newsletter
Click on the photo above to download the PDF file of the newsletter
Train Focused, Steve Mackel – Sole Runners Head Coach
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