Dress Attire

As we enter the "wet" or "cold" time here in the valley, it is important that you dress for the occasion (a.k.a. your training). I recommend checking the weather the night before as a quick reference for the following day's outfit. This will give you an idea of what to wear, but ultimately, you will know if it is too cold within the first couple of steps out the door. Keep the attire simple and in layers... I find it easier to have warm legs and tolerate cold arms, but I do not intentionally set out being cold. A little chill is okay, but anything more than that may require a wardrobe modification. Gloves and hats are always good as they are small and keeps the extremities warm... a long sleeve shirt can always be wrapped around the waist as well as your body gets moving. At this point, you should be trying different combinations of clothing to see what you feel most comfortable while running.

Meet with Me

If you would like to discuss with me the status of your training and what you can do to help you along, I will be at the Desert Classic 30K Race this coming Sunday, December 21st. I will be wearing a "MAS" shirt and most likely a black hat. Check for me at the finish line.

Music or Not...

People are always curious about listening to music while they are racing or training. My thought is this... if you train with it on a normal basis and it does not hinder your running, then wear it... However, I do not recommend running with music on every run because it is important to listen to your feet as you run. Racing and listening to music is your call... for shorter races which require more speed, no way..., but for the distance of a marathon, I am thinking about making it part of my routine because at that distance your body has ups and downs and the music helps me take my mind off of things. A down to that is you must be aware of your body... getting caught in the moment of the song may cause you to suffer from too much speed... too early and force you to slow. Have a race plan and music plan... Plus, new batteries wouldn't hurt.

The Long Run

When should I incorporate my long run during the weekly run? Basically, I look at two key components to incorporating the long run...
1) How long is the race?
The distance of your race will usually dictate the distance of your long runs.
2) What day is the race on?
If it is a longer race, have the day of the week in which the race is run be your long run day.

Getting Serious

The Inaugural IMS Arizona Marathon is just over 3 months away. At this point, you should have committed yourself to a training routine for the marathon or half-marathon. If you would like to meet and discuss your progress and get some additional coaching, please checkout the webpage, http://vulture75.tripod.com , for adult practice times and days. For those who have been unsure in their training, it is still not too late to have a program designed to meet your needs.

Proper Eating

Yes, what do you eat to get your best performance? Personally, I tend to be safe with what I eat and not experiment. I usually recommend to not eat anything of a substantial quantity within 2 hours of a race (a small fruit snack or piece of a plain bagel or your food of choice should be sufficient about 30 minutes prior to a warm-up to keep fuel in the tank). If it's a shorter and faster race, eat even further out from race time. A shorter and faster race will usually get the stomach more easily irritated. Typically, eat what you do normally before your training runs.

Water...

Water is a crucial part to your training that cannot be overlooked. The novice runner should plan routes that incorporate water stops along the route or utilize a personal water bottle. Many runners have found it difficult to run with water because of the swishing noise or added weight that is caused from the bottle or pack. A more experienced runner will usually understand their body enough to plan the run with sufficient water before the run or with minimal stops along the run. One story coaches typically use with their runners is that once you are feeling thirsty, it's already too late and you already have some dehydration occurring. Runners are encouraged to drink water regularly, almost on a schedule, to keep themselves in balance.

Your First Marathon, Nervous or Scared?

Fear is normal for most first-time marathon runners and honestly, most veteran marathoners carry a level of anxiety into the race as well. Every marathon carries unpredictabilities into it that must be addressed, as best as possible, through training. However, be ready for anything and expect the worst because it could only get better. As runners and in life, we can only control so many factors and the rest we must learn from and run with.

Reaching a Training Plateau

Most runners and athletes reach a plateau or a point in their training where progress is slow and/or nonexistent. Beginners tend to make the most progress in their training if they can get beyond the initial setbacks (the body's normal aches & pains). For those who have been active for most of their life, they will have an easier transition to a life of fitness and well-being. However, there are many people who desire to be fit, but cannot get beyond those new feelings associated with being active. I believe people are able to be successful in their goals if they ALLOW themselves to achieve it. Unfortunately, some athletes look for reasons to enable them to fail or give up on their goal. For me, when an athlete reaches this "plateau," I recommend they introduce or incorporate new things into their training to re energize them and get them excited.

Goal-Setting

A marathon is an event that requires much preparation. Most experts usually suggest at least a 20 week period of training prior to the event, but I personally believe that the earlier you begin... the better (especially for the novice runner). Runners should also set personal fitness goals for themselves to allow them to stay focused. I like to tell my runners to find local races of shorter distances to get their feet wet and test out their progress in training.

Strength in Them There Hills

Novice and most entry level runners tend to attempt to develop leg strength through leg weights in a controlled environment (a.k.a. a gym). However, most experienced coaches will emphasize that leg weights aren't bad in moderation and with a monitored plan to improve, but they ultimately recommend the strength that comes from your long run with the incorporation of hills. We are not saying to do the short sprints up and down the local amphitheater, but to plan a route that encounters hills along the way at a controlled pace or effort. The treadmill may have a "hill" or "random" selection to select from, but nothing can really replace the freedom and sense of accomplishment to hitting the trail and conquering a hill on your run.

Organized Training vs Drop-In Training

From personal experience and in talking with others... Organized Training Wins. By saying Organized Training, I mean that the group or individuals meet and have an established goal to achieve in their workouts... not a free for all and see you later... A.K.A. Drop-In Training. Yes, there is usually a fee involved, but for most beginners, you are buying the coaches knowledge and experience which can save you a lot of heartache (and pain). From a coaches perspective, they, the coaches, are providing you a service and helps to guarantee your committment to the cause... which ultimately benefits YOU!!!

October IMS Half Marathon Training Schedule

Click Here to to View the IMS Relay Training Schedule & Half Marathon Training Schedule

Carbonation-Free

Competing in endurance sports requires your body to be in above normal physical condition. Some top athletes have given up carbonated beverages because research has shown that the carbonation in these "bubbly" drinks actually replaces the much needed oxygen in the body's blood. Thus, the lack of oxygen in your body's extremities may lead to fatigue of the muscles.

If the Shoe Fits...

Simply put... the right shoes can make your race and your training. It is usually recommended that you only use your running shoes for running and no other activities (ex. yard work, cross training, etc.). Most shoe experts and coaches utilize the 300 mile rule for replacing shoes. The rule simply states that as you approach this accumulated distance of 300 miles, you get a new pair of shoes. I apply this rule to myself, but believe that the life of a shoe can vary with a lighter or heavier runner. Running studies show a typical footstrike can have as much as 3-5 times your body weight. So, it makes sense for a lighter runner to have a longer shoe lifespan as compared to the heavier runner with the same shoes. I also listen to my feet... shoes that tend to be near the end of their life often make a different sound then a new pair because the shoe has lost most of its internal integrity and support system.

Training Programs

Marathoners, Half-Marathoners, & Relay Runners... Individual Training Programs are now being created for the IMS Arizona Marathon Events. If you are interested or have any questions, please e-mail me... corremas.2007@hotmail.com or visit the web page: http://vulture75.tripod.com

Success is in the Race

People need to choose the right race for their fitness level. With minimal time and training, a marathon for this type of runner would most likely be a death march or a suicide run... they can't wait until it's over. A runner at this level would most likely enjoy a relay with their friends and the shorter running distance. An experienced runner, but with little base could probably fake or survive the 1/2 marathon, but would struggle in the full. However, a runner with a history of running and a well developed training plan would enjoy the challenge that the marathon offers. As Frank Shorter put it... "Have Fun!(at least until mile 22)." At Corre MAS, we encourage our runners to "Walk, Jog, Run, & Race: Taking 1 Step @ a Time." Be smart and know your body.

Relay Teams

We are now forming relay teams for the IMS Marathon Relay. If you would like to be a part of a team or need a team, contact me.

5 Months Until IMS

Checking the Calendar... the Inaugural IMS Marathon is only 5 months away. Hopefully, those of you committed to running the Marathon have already made arrangements to be training on a regular basis. If you are still in need of workouts or a training group contact me for more information.