Marathon Coach

HELLO PACERS.
We all go back to the Tables
Picnic tables outside the Rose Bowl Aquatic Center
RBAC
360 ARROYO Blvd
Pasadena CA
At 7:00 am “RAIN OR SHINE ”

All levels are welcome
Sometimes it is difficult to start a running program, yet alone training for a marathon, and you feel intimidated, but once you take running that feeling goes away. Once you pick your goal and train for a marathon. you will, If you have the determination!
If this is your first marathon and do not have much experience in running, try to follow the schedule at your best of ability. ( REMEMBER that all the mile count, specially the long runs because those are the ones that will carry you over the finish line.)
Meaning you can”t run for all the miles at once, well break them down in segments.
On your middle week 3miles or 2 miles start with 5 minutes walk and 1 minute run. very run you will increment 1 more minute into your run until you go 5 minutes running and 1 minute walking. ( Email me and I’ll be happy to explain it to you )

Pasadena Marathoners
READY, STEADY, GOOOOOOOOO!

IT IS TIME TO GET READY FOR YOUR BIG EVENT!
After 26 weeks of hard committed training program you are ready to take Pasadena streets.
Saturday, is a mandatory rest day, sleep in awesome!
Also, during this week rest, eat well balanced meals, and don’t worry if you gain a pound of two, trust me the extra carbs will go a long way on marathon day. drink plenty of water, and do not run! Do, taper the right way, and let your body relax while store Glycogen, After all you have your training in, any extra miles you put in now is a waste of energy.

Mental Preparation, is as important as your 26 weeks of, track, hills, and long runs. find some minutes by yourself and close your eyes. Visualize yourself in various points along the way. How relaxed, confident, and energetic you will feel.

It will be important to start slow, do not rush, let everyone pass. You will be smiling inside because you are pacing and your muscles are loose for strong finish.

You should trim your toe nails at least 3 days before marathon day. Check the weather forecast, and prepare for. Get your Electrolytes replacements such as Gu, power bars, Gatorade, or any of the product you use during training. Also, it is important no to add something new to your diet to prevent upset stomach.

I know you feel anxious, and feel uneasy, it is normal specially is is your first marathon, or 5K, 10K , or 1/2 marathon, but don’t worry because you won’t be alone. Pacers will be there along the way, by cheering, handing water, or competing.

I wish you all the best! and if you have some specific questions Please email me xicarah13@att.net

Do not forget to RSVP with Veronica Armenta at
ms_velez@yahoo.com
Carboload dinner on Friday May 18 at 7:pm
Old Spaghetti Factory on Duarte

Here is the schedule for the week
SAN FRANCISCO MARATHON 10 MILES
From Tables to CHEVY CHASE & BERKSHIRE return to tables
Sun Mon Tues Wed Thurs Fri Saturday
Rest miles XT45m 4m XT45m Rest 10mile long run
4miles 5miles

SIGN UP FOR WATER
For direction of where to lace water, contact Robert Dunn at
robert.dunn@brighton.com

keep drinking water during the week, We have water stations, but if you can bring a bottle with @ least 5oz of water to drink between stations.

NOTE TRACK, HILLS, AND EASY MILES WILL MEET AGAIN ON MAY 29.
This week is rest
Next week is recovery

In addition, I will have another workout for the week. TRACK WORKOUTS!
If you are interested join me on Mondays 7:00pm. At La Canada Community Center located at
4469 Chevy Chase Dr.
La Canada Ca 91011

It will consist on series of speed work of 1/4 of a mile. at a time
warm up, run fast, recovery, re-pit, cool down.
Ex) if you wish to run 7 minute mile you should run 1/4 of a mile in…
or if you wish to run 10 minute mile you should run 1/4 of a mile in…
or if you are in a 14~12 minute mile and wish to improve your time show up, repetitions, and consistence will get you to your goal!

Dress according, since it is a speed work you need to dress with no too many layers.
IMPORTANT BRING YOUR WATCH WITH CHRONOMETER!
Bring water, or electrolyte fluids

ENDURANCE
IS WHAT YOU ARE TRAINING FOR, as miles increases in your long runs, you should find a comfortable steady pace. This is a rehearsal on what you will be doing on marathon day. always start slow, after half way through you should pick up your pace then for the last quarter of a mile a fast pace a the end . you should feel strong and energetic.

FUELING FOR LONG RUN!
Eat fruit, yogurt, Beans,rice, pasta, Chicken, salmon, whole wheat bread, oat meal,add olive oil, to some of your cooking.
Vegetarians: eat tofu, beans, lentils, split peas, potatoes, corn tortillas, brown rice, kidney beans.
All drink plenty of water, rest do not forget to put your middle runs to ensure you have strong body for long run.

keep drinking water during the week, We have water stations, but if you can bring a bottle with @ least 5oz of water to drink between stations.

HILL TRAINING These hills are around the RB. are about 5 miles. or run Silvia canyon 3 times finish around the bowl.
SPEED TRAINING you warm up 2 miles then run to 5 miles at your marathon pace goal;
ex) run 8, 9. 10, 11, 12, 13, minute the 2 miles with out stopping.
if you choose to run 5/1 then do 4 intervals. at a fast pace.
Have a wonderful week.

XT 45m = cross training for 45 minutes
swimming, cycling. walking etc.

Tips:
To join yahoo groups go to the main page and look at the lower right corner and click on NEW yahoo groups and follow instructions.
It is important to join because it is the way I communicate with you. I post weekly mileage with complete workout sessions to help you train for your marathons.

For Pacers running more than 3 miles.
Take a bottle of water to keep hydrate, refill @ water stations or gas station.
Wear sunglasses, apply sunblock and use lip sun blocker too lip cancer is on the rise.

If you goal is to finish a 5K, 10K, 1/2 marathon, or full marathon, Remember that the key of your success is to follow the buildup mileage.
weekly short runs ex) 4,6,4 miles and a Saturday long run. Also to prevent injures cross training,
ex) swimming, cycling, walking, tennis, etc…….

Thank you for feeding the green can. Your donations make possible to set up our tent on race sites. Pasadena Marathon is our next big event, so please keep putting your $ in. it will help to get water & snacks before and after the race

Wear you RED T-SHIRT
Be proud to wear your RED and give yourself a hug!!
You are a role model, making the difference in somebody else life.
By leading a healthy running life style!!!!!!

REMEMBER THIS
“P” is for POTENTIAL!!
“A” is for Attitude!!!!
“C” is for concentration!!!
“E” is for Endurance!!!!!!!

LONG RUNS are the ones that help you to cross the finish line of a marathon!
ENDURANCE! play a major role here. you will be on your feet for a long period of time.
Find a running partner with similar pace.
encourage each other.
After the long ENDURANCE long run take a cold shower. it helps with your sore muscles.

Tips:
Eat breakfast to start your day full of energy
ex) whole grain toast, eggs, low fat yogurt.
orange juice, or low fat milk for the nutrients,
carbs and proteins.
Snacks.
ex)your favor fruit. bananas, apples, berries.
Lunch.
ex) a turkey, chicken, or PB whole grain sandwich. fruit, water.
Snacks
Getting ready for your work out
ex) energy bar, nuts, pretzels.
Dinner
After your work out you should replenish your body
add high protein meal for muscle repair,

According to many sport medicine researchers, Drinking chocolate milk after a long run or hard work out will benefit your muscle rebuild.

Always take an account your level of activities, height, and weight. Before any drastic change in exercise you should see your doctor.