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Long Beach Marathon
The Catalina Marathon is Back On! Training Tips from Coach Steve
Finally the Catalina Marathon is back on! Every weekend this fall is jammed packed with races. If you sign up for Catalina, you made a great choice. I have run this race 10 times. Sad to say I won’t be there this year. I won the lottery for the Chicago Marathon which is the day after Catalina and I’m trying to get the coveted medal for running the 6 major marathon around the world. Chicago is one of them, so I was left with little choice. But that doesn’t mean I won’t be with you in spirit.
On the brighter side, we can virtually train together. We all will be training for marathons on the same weekend. Training schedules don’t change too much. I will be writing, posting videos, giving nutritional tips and sharing Strava data so you can see what my training is looking like. I will also post about some specific training workouts that I think are important for Catalina Marathon runners.
There two ways to look at the Catalina Marathon:
1.) It’s a race, you have a time goal. You want a podium spot in your age group or overall. Well, that puts you in a special category. I always use the same strategy on this course, save energy on the uphills, runs the flats and fly down the downhills. I just push harder if I feel good and I am look for a strong performance. I always walk sections of this course, even if I’m going for a fast time. If you are planning to race Catalina, you are in the top 20 percent of the runners.
The rest of us just want to finish in one piece and that’s no minor accomplishment for this race. I’ve had many years that finishing, not racing, has been my goal. Just plan for a long, beautiful day.
2.) Enjoy every step. The Catalina Marathon is a very special race. It’s a bucket list race for many runners. It’s an annual pilgrimage for others and a rite of passage for first timers. Take your time to look around. Turn around and check out the isthmus during the first mile. Notice the beautiful wildflowers. Witness the wildlife. Stop and see the eagles 9if they’re still there). Take your time at the aid stations. Look down at Avalon from the ridge top. Soak in the cheers as you cross the finish line.
Regardless of the runner you choose to be that day we are all together, cheering each other on and being open to all Catalina has to offer.
Training Tips
1.) Consistency. Create your training habit. It doesn’t have to be all running. I will incorporate running, cycling, yoga, strength training and probably some swimming. Now figure out how many days you want to train. You’ll probably want to run at least 3 days a week. 5 days a week of training is a good goal incorporating some of the cross-training I mentioned above. Training 7 days a week doesn’t make you better and a rest day or two can really help. Be realistic. In the beginning don’t worry about distance, just get out there. Plan on 35 – 60 minute runs to start. You’ll be doing some really long runs in August and September. Get out the door, train and create your habit. Make notes of anything that is really working for you or doesn’t work that you might need to change.
2.) The Sole Runner 10-30-45 Rule
Drink 3 – 6 oz of water or sports drink every 10 minutes – On Course Aid Stations are about 2 miles apart so a hydration pack/belt/bottle is a good idea. Plus you can carry all the extras with no hassles with a pack.
Electrolytes (pills, powder, drink) every 30 minutes – I’ve been using Drip Drop and/or Enduralytes
Eat at least 100 Calories every 45 minutes – I like Honey Stinger Waffles
Most of the On-Course Aid Stations have all sorts of great calories, so you don’t need to bring too much.
3.) When we start going longer don’t push to get every mile you think you might need. If you feel a possible injury or are getting sick stop or at least slow down and assess. Don’t be afraid to take your training runs slow. And, if you’re feeling good go for it. Listen to your body. Stay healthy.
Train Focused,
Coach Steve – Sole Runners Full and Half Marathon Training Programs, ChiRunning Master Instructor
Sole Runners 2019 Spring/Summer Marathon and Half Marathon Training in Long Beach, CA
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1600 Fremont Ave.
South Pasadena, CA 91030
Who are the Sole Runners?
In 2005, Coaches Steve Mackel and Gary Smith started the first ChiRunning and Yoga Marathon and Half Marathon Training Program. The group was called the Beach Runners, the official training program of the Long Beach International Marathon.
In fall of 2008, they parted ways with the Long Beach races and started their own group called the Sole Runners. In 2010, Smith left to pursue other opportunities in SE Asia.
Since 2010 the Sole Runners train runners for races all over the world. Coach Steve has been working with runners to complete 5ks to 100 mile races.
Who is right for the training and what do we do?
Everyone, runners, walkers, out of shape an in-shape people. We specialize on working with beginners and intermediates but we also help people qualify for Boston. We have also added nutritional guidelines and help with potential weight-loss.
How long is a marathon and half marathon? What marathons are we training for?
A marathon is 26.2 miles and a half marathon is 13.1 miles. Some of the races we will be training for: Long Beach Marathon and Half Marathon, Catalina Half Marathon, Chicago Marathon, Big Bear Revel Races and many more.
What’s involved with the in-person training?
Starting Saturday, May 11th, we will meet every Saturday, in Long Beach. We will start off each Saturday with a short strength workout and nutritional accountability check-in. There will be short talks on training topics that include hydration, shoes, clothing, and more. We go out on our run and finish each Saturday with an optional yoga session following our run. You will receive a training schedule that lists at least two other runs of 30-90 minutes per week and suggested cross training. You are expected to train on your own or with friends during the week.
What’s involved with the Catalina Half Marathon Virtual Training?
Running with a group is always the best. But when that’s not possible, the next best thing is to have a tested training program. The Sole Runners Training Programs has been successful since 2005 and this year will be Coach Steve’s 10th Catalina Marathon. Armed with that experience you’ll get the training you’ll need to complete one of the most difficult and rewarding half marathons, Catalina.
Do I need to be in shape to train with the Sole Runners?
No, you do not need to be in shape. We specialize in working with beginners, intermediates and people coming back to running. We take people off the couch and get them running, jogging, and walking. And, between the yoga and ChiRunning® / ChiWalking® we train you smarter and reduce your chance for injury.
Do we have to show up every Saturday?
No, you will have a training schedule. If you miss a Saturday, you will know what you have to do. In fact, some people are doing this program virtually and might not ever come to a training session but will run with our team the day of the Marathon of their choice.
How long will the Saturday runs take?
The program is broken into three phases. The first 8 weeks should take 2.5 hours or less each Saturday and we will start the strength training at 7:30 AM. Weeks 9-18 will depend on the recommended time/mileage and your training pace. After 8 weeks you will know better and we will help you plan appropriately at that time.
Where do we run and what support is provided?
Many of our training runs are on the streets, bike paths, and trails of San Pedro and the Palos Verdes. We provide sports drink at the beginning and end of each Saturday training. Clif Shots, Clif Blocs and other goodies are also available. Even with numerous water fountains and bathrooms along the training routes, we strongly encourage participants to train with a hydration system. Understanding your own nutritional needs during a race takes practice and we ask you to bring what you need to eat, so on race day you already know what works best for you. We will teach you how to do this in the nutritional portion of the training.
What is MarathonTraining.TV and ChiRunning®? Do we run, walk or both?
The Sole Runners are a running club based out of Long Beach CA. MarathonTraining.TV is an internet-driven training system that uses a proven training regimen. ChiRunning® is a running technique based on biomechanics and efficiency. We will work on specifics focuses associated with the MarathonTraining.TV principles and ChiRunning® techniques each week to develop your best overall fitness and running practice. We have both running and walking groups.
Do I have to use ChiRunning® / ChiWalking®?
No, we recognize individual preferences yet most of us choose to use the ChiRunning® techniques. You can run with your own form, and we think you may want incorporate some of the well thought-out techniques of ChiRunning®, even though you continue with your personal running form.
Are there going to be timed pace groups?
A MarathonTraining.TV principle is that we do not have formal, timed pace groups. We believe that pace groups limit potential speed while increasing chance for injury, because people stop listening to their bodies in order to keep with the pace group. We teach participants to become more aware of their body while running, according to how it feels. After a few group runs, people that run at a similar pace usually end up running together. Running with different people is a great way to make new friends, work on your form and train at varied speeds. Last year, we had people training from a 3:10:00 marathon pace to a 7:00:00 marathon pace. We have all sorts of groups for the half marathoners.
What do we get from this program?
We have a 18-week or more professionally coached training program, a one hour group ChiRunning® lesson ($75 value), a Sole Runners technical training shirt, the “ChiRunning” book by Danny Dreyer, weekly training articles, sponsor discounts, and more. You are responsible to pay for the marathon or half marathon you want to run. Some participants just train to stay in shape and rarely run in a race.
Can I still go to the gym and lift weights and can we do any other activities besides run?
Absolutely, and if you are already on a fitness program, please continue. Cross training is encouraged. If you have any question about your program, I will be happy to discuss them with you.
How do I join when is the first day to sign-up and the cost?
Registration is open now. The cost is $195 for new Sole Runners and $145 for returning alumni. Check out the on-line payment page for current discounted pricing. You save the on-line processing fee if you send me a check, made out to Tri This Coaching, 1600 Fremont Ave, South Pasadena, 91030. Click Here to Register
What other support will we receive?
Besides receiving weekly emails discussing the past week and the current week’s training schedule, you will also receive numerous tips relating to successfully completing a marathon. You will be able to email Coach Steve with your questions (within reason). If you want additional help we can discuss private or group training sessions at an additional cost.
Where are the directions to where we meet each week?
We meet at Marina Vista Park in Long Beach Here’s the directions
How do I stay in the Group Coaching Marathon Training information loop? Join the MarathonTraining.TV or SoCalRunning.com email list, it’s free! The easy sign-up form is in the upper center of the main web page. “Like” our Facebook page: Sole Runners Full and Half Marathon Training Programs Facebook page
Who is my primary contact?
Steve Mackel, Pn1, CHt, Certified ChiRunning/ChiWalking Instructor, Sole Runners’ Head Coach and Program Director (818) 414-9181
A Typical Sole Runner Saturday
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