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

April 13, 2021 | Filed Under Uncategorized 

comments

Comments are closed.