JANUARY 22, 2004
Dear Marathon Athletes:
I have a great deal of information for you. I will be sending out several e-mail messages in the next day. Please be sure to check your messages.
As we approach the marathon CONTROL is very important. During the next few weeks I would like all of you to try to do the following things:
(1.) Make a vow to stick to the training schedule. Even if you are finishing the run with the group and/or you thought the last 20-miler was "no sweat," you MUST keep to the schedule. Why? Because, even experienced athletes need to exercise to maintain their conditioning. Coach Pat calls this putting "money in the bank." When you are out on the marathon course during those last grueling 6 or 8 miles, you will be very happy you did all your training. If you were one of the few athletes who finished a few minutes behind the group, do not worry. Your are doing great. Just keep up your training! (If I have not suggested that you to move to a new group---then you are in the correct group! All you need to do now is keep to your schedule.)
(2.) One of the characteristics of a successful distance athlete is setting a goal and keeping it. Your goal should be to finish with the group. This does not mean running ahead of the group. When you run ahead of the group one of several things happen: (a.) If you decide to run ahead of the group, you are likely to run too far! (This happened to several athletes last week! They did not stop at the bridge----and kept going, and going---until they realized they'd went too far---and then had to walk back.) (b.) If you run ahead---and then "poop out"---the last part of your run will be extra hard! This is exactly why you are in a pace group---so that you do not make this mistake during the marathon! So, do not make this mistake on the training runs! (c.) I always start our runs and end them at a warm-up or recovery pace that is slower than the pace we do in the middle of our training runs. When people "sprint ahead" while we are in the "cool-down" portion of our run (during the last mile or so) you really look silly! It is like you are saying, "Hey! Look at me! I am running faster than people who are "cooling down!" This is dumb and looks "silly" to any of the serious runners.
This matter may seem trivial to some of you---but it is very important. This weekend we will only be running 10 or 12 miles. We will also soon be "tapering," which is the term we use when we start cutting back on our mileage. There is a big tendency to speed up---since you are used to doing longer mileage. Do not even think about running faster than normal! LATE JANUARY AND FEBRUARY IS NOT THE TIME TO SUDDENLY SPEED UP AND/OR TRY TO RUN WITH A FASTER PACE GROUP (unless you are returning to one you have already been running with)!
During my first year of marathon training, several of our pace group's most talented athletes decided to race back at the end of their shorter training runs! Several more decided to try faster pace groups. AVERY ONE OF THESE ATHLETES ENDED UP WITH INJURIES BEFORE THE MARATHON---AND---NOT ONE OF THEM HAS CONTINUED RUNNING.
During my 1st marathon, it was the "average runner" or even the "occasional straggler" who put in their training days and who listened to the pace leader who did great on marathon day!
This Saturday---and for the rest of the training session---I am asking that you please keep this in mind! Keeping your actions under CONTROL and STICKING TO A PLAN is how you achieve your goal in distance running. The way you fail to achieve that goal is by being inconsistent in your training and by speeding up at the wrong time!
I want all of you to be winners!
Happy training!
Ann
PS: For those of you who feel like you are really improving and would like to go beyond the speed at which we are training---please sign up for the San Diego Rock N Roll Marathon. Our training for that event will begin the Saturday after the LA Marathon for those who are interested. Coach Pat will have schedules for those of you who wish to continue training.
NOVEMBER 29, 2003
Dear Pace Group 11 Athletes:
Nov. 29th was a perfect day for running! Perfect weather and no wind!
Group 11 lined up quick. Thanks very much for being speedy when we lined up today. When Group 11 "takes of off first" the groups seem to be "spaced-out" out perfectly. Even though we did the jetty (which can often be a problem due to the narrow path) there were no problems with any groups who needed to pass.
Thanks also for being so cooperative about running single file when we go up the pier, going through water stations, through narrow areas where other groups (Leggers, Roadrunners, elderly people, etc.) might need to pass, or where we are sharing the road with cars. If there is an open space where we don't have to worry about these things---2 X 2 is great.
Now the stats:
Our total running time was 2 hours, 2 minutes, and 30 seconds! Our first and last miles were run at exactly 13 minutes and our middle miles were almost exactly 12 minutes! (During this part of the year, and through December, which is when we build up our mileage very fast, we will not go faster than a 12 minute mile average.)
On a very positive note, a number of team members who have been troubled with minor injuries were back today. A special congratulations goes out to all athletes on the "DL" who returned today!
December is the hardest month for most first-time marathoners. Your homework is really going to count this month. In addition to our Saturday training you need to put in two RECOVERY DAYS (Sunday + 1 more; light jogging, biking, or walking---pace is not important), and 2 QUALITY TRAINING DAYS (your choice, at an intensity that is faster (but shorter) than your Saturday training; try to do "intervals" on one of these days), and 2 REST DAYS (no running Monday and Friday). It will be much easier if you meet up with friends on the "quality days." Again, I recommend attending Coach Pat's Track Night for one of your two quality days. (I attend the Tuesday night program unless I have a conflict at the university.)
Also, I highly suggest that you seek out places to run during the mid-week that are on surfaces other than concrete. Even if you can run one or two days on a track, dirt path, or in a grassy area---your body will thank you as we increase our weekly mileage.
If you have any questions about your training, please feel free to contact me.
Have a Happy Holiday Weekend,
Ann
on behalf of Pace Group 11
NOVEMBER 22, 2003
Dear Athletes:
CONGRATULATIONS on the longest run many of you have ever done! We did a little over 15 miles and our time was 3 hours and 5 minutes. As usual, we started off at about a 13 minute-per-mile pace and, despite the wind, brought the tempo up to a 12 minute-per-mile average pace.
A couple quick reminders:
1.) Tomorrow's "recovery run" should be no more than 45 minutes. THIS IS FIRM! DO NOT GO FURTHER! If you are feeling extra tired and sore---this is PERFECTLY NORMAL. It is okay to substitute walking if you are not up for a run. (Sometimes I'll take a walk to Starbucks and back if I am extra tired.) MONDAY is a DAY OFF.
2.) Some of you have mentioned that you are still tired on Tuesday and even Wednesday when it is time to run with Coach Pat on Track Night. This is normal, too. Don't push it if you are doing intervals. Also, if you are tired at track night, don't be afraid to cut your training short.
3.) If you are sore, remember that Aleve is a wonderful invention---and is different than Advil, Bufferin, etc. Aleve is a very effective anti-inflammatory. If you are sore, get some. Remember to take it with food. This will help you recover and relieve the swelling of your aching muscles & joints. Also, remember to ice any areas that are sore.
This afternoon a number of us got together for brunch after our run. All the veterans agree that beginning with mile 15 is the hardest part of the training, especially if it is your first marathon. If you needed to walk back, or if I sent you back home a few miles early, it is okay. Don't be too hard on yourself. You are all doing fine. Running a marathon is not an easy task. It will be tough. However, you all are making amazing progress. Once we start to cut back the mileage for our "taper," you will be amazed at how easy everything will seem.
In some programs, the longest run prior to the marathon is 18 miles. We run longer so that we are EXTRA STRONG. It is commonly held by "experts" that if you can run 18 miles, you can do a marathon. You are almost there folks! Hang in there! You are getting very close to your goal.
Enjoy your weekend! If you are traveling away for the holidays, please have a safe trip---and a nice jog on Turkey Day morning!
Happy Training,
Ann & Linda
PS: I'd like to welcome back the athletes whom are returning from our team "DL" (disabled list). Maria returned today for her first run after an illness that has had her away from LARR since the Dolphin Run (and reported that she feels great after her training today)! If you are suffering any special problem, please let me know.
NOVEMBER 1, 2003
Dear Group 11 Marathon Athletes:
A few athletes has asked me to repost a few of my messages, which were on the "old board." This is one of them.
___________________________________
Whether it is hot or cold, marathon running and walking is a year-round, lifetime sport. Your attitude towards this goal will greatly effect your enjoyment and your success.
Here are a few things I have learned:
1.) Think of your training time as "playtime" or "recess." In a world filled with many problems, look forward to your training times (both with the group, with your friends, or alone) as a mini-vacation.
2.) Even if I do not feel like training, 98% of the time I will feel BETTER and be HAPPIER after I run---even if you had a bad attitude going into it.
3.) Keep a training book. Mark in your book things like: where you ran, the weather, your mileage, how you felt.
4.) Be good to yourself. Reward yourself with a nice massage after a milestone long run. You can get a professional massage for under $39. (The Massage Company in Santa Monica, Sherman Oaks, and Studio City is just one of many chains that offer massage at a reasonable price.) Think about scheduling a massage on the Sunday or Monday evening after your first 15 or 20 miler as a well-deserved reward!
5.) MAKE AN APPOINTMENT to meet your friends and run. For example, during my first year I met some people from the LARR every Sunday at 7:00 a.m. and every Wednesday at 6:00 p.m. at Balboa Park in Van Nuys. I also went to Coach's track program on Tuesday nights. So, no matter if I was unable to run on Thursdays, I still got 4 days of training a week. Training is easiest when it is a part of your routine and in your schedule.
6.) Realize that you are going to have a few days that are not so good. That it normal. This usually occurs when you are stressed, tired, or ate something that didn't agree with you. You are also ALL going to have some aches and pains. The reasons we start our training program so early is to give you time to toughen up you body so that you are all done with "aches and pains" on the day of the marathon! As coach says, your training now is "money in the bank."
7.) BE YOUR OWN HERO. You are embarking on a road to do something that is accomplished by only 1/2 % of the population! You are special! No matter what else is going on in your life, YOU ARE A MARATHON ATHLETE. This experience will forever bond you with the people you are training with as well as with people who have completed a marathon. While the world is full of spectators---you are an athlete!
Enjoy your training this week!
Sincerely,
Ann
on behalf of the Paceleaders of Pace Group 11
October 18, 2003
Dear Group 11 Marathon Athletes:
MOST OF YOU ARE NOW RUNNING LONGER DISTANCES THAN YOU HAVE EVER RUN BEFORE! Give yourself a big pat on the back!
This time of the year is the MOST IMPORTANT part of your training---and the most difficult! Maintaining your focus between now and the holidays is vital! If you can maintain your schedule through New Year's Day---which is coming fast---chances are very good that you will cross the finish line on March 7th!
This time of year is also when many runners begin to suffer some "aches and pains." When you run on Saturday it is perfectly normal to feel very tired and have some minor complaints (such as blisters and sore muscles). However, there is a big difference between suffering occasional "aches and pains"---and running in pain!
In his book, "Go The Distance," Coach Pat reminds us to "treat injuries immediately." If you are in constant pain during your training runs you need to schedule a check-up with a doctor or physical therapist. Do not wait! 99% OF ALL RUNNING CONDITIONS CAN BE CURED. Often something as simple as learning a new stretch, lifting weights, or getting custom-made orthodics can be the answer to your problem!
Even if the doctor tells you that you must take some time off from running---do not despair. I have seen athletes take as long as 6 - 8 weeks off---and still finish with their team on Marathon Day! The key is getting to the doctor soon AND designing an alternate work-out program to maintain and improve your conditioning while you are unable to run. (If you do not want to miss your friends, volunteer at our water stations and say hello on the LARR message board.)
This year's slogan for the Boston Marathon was "Everything you ever needed to know about yourself you can learn in 26.2 miles." Whether it is your 1st marathon, or your 50th---running a marathon forces you to face your strengths and weaknesses. Facing your weaknesses and getting past them is a necessary component of training for a successful marathon--and it is why the finisher's medal means so much! When we stand together at the party after the LA Marathon we will look around and know that every person in the room made tremendous sacrifices to get there. And, although we may not be celebrating an Olympic Gold Medal in the 100 yard dash or the prospects of a million dollar advertising contract from Coca Cola---we will be Gold Medalists in Life!
Happy Running!
Ann Hull
Pace Group 11
Sept. 18, 2003---Week 6
Dear Pace Group 11 Athletes,
Just a quick note to congratulate all of you on your excellent training session today. After the run myself and Linda spoke and we came up with a few comments.
1.) Both Linda and myself can already see BIG improvements in many Pace Group 11 athletes' fitness level. When we started in August, a number of you were "huffing and puffing" and having trouble just keeping up for just a few minutes of jogging. Now some of those same members are asking when we are going to go faster! This is great. Please remember that EVERY ATHLETE WILL IMPROVE if you follow coach's training book---but that some people will make improvements at a faster level than others. You will also go through plateaus---meaning that you may not see improvement for a while---then all of a sudden your running will be much better. The main thing is that EVERYBODY sticks to the coach's schedule. You can not expect to have a successful marathon in this group unless you train 4 or 5 days a week. If you can not always run, walking, the treadmill, or the stationary bike is OK---just do SOMETHING. Be creative. If you are having a busy day consider a lunchtime walk 20 minutes each direction to Starbucks and back---this is better than not getting any exercise. As Linda and I have said many times before, "Pace Group 11 is not a group for lazy runners." Just because you have short walking breaks does not give you an excuse to skip your mid-week training. And, as the GROUP's level of fitness improves, we will pick up the pace. However, we will be conservative about any jumps in speed because we are aware that everybody is improving at a different rate---and we do not want to leave anybody behind. Running on a team of over 100 athletes takes compromise. You are all doing great! I want to congratulate you on both your individual training and your team work.
2.) I'd also like to congratulate you on your improvements in the transitions from running to walking. I also saw BIG IMPROVEMENT's in everybody's walking technique today! (Remember, our "walking" is more like a military march than a walk. Your front foot should be strait and your heel should strike the ground first when you are walking. Your arms should also be pumping.)
3.) It was brought to my attention that we had a misunderstanding between some runners today, two of whom may have been new. In a different e-mail I will be sending you out some of the pace group 11 "rules." Look for that later today.
Congratulations again! If you have any questions, please let us know.
Respectfully,
Ann & Linda
Pace Group 11
PS: For those of you who are interested, our pace was as follows today: MILE ONE (the warm-up mile) = 13:15; MILE TWO & THREE = 12:45 per mile; MILE FOUR = 12:30; MILE FIVE = 12: 45; MILE SIX (cool-down mile) = 13:30. (This rate will become faster as we all become better conditioned.) I will let you know from time to time how we improve and you will be very pleasantly surprised.
Sept. 12, 2003---Week 5
Dear Pace Group 11 Marathon Athletes:
Congratulations on another outstanding Saturday training run! Today we went over 5 miles!
I am pleased to learn that many of you are taking advantage of Coach Pat's track nights at Birmingham High School in Van Nuys on Tuesdays and in Santa Monica on Wednesdays. I HIGHLY recommend that all of you begin a routine with scheduled time for your weekly training. It is much easier to fit running into your schedule when it is already written into your calendar!
After our run today I met with Coach Pat Hickey, who once walked a marathon in 4 hour and 5 minutes! Coach Hickey reminded me of the importance of the walking part of our method. As Pace Group 11 Veterans will tell you, Pace Group 11 athletes are "infamous" for passing runners during the marathon while we are WALKING. A speedy walking pace has always been one of the ways Pace Group 11 has been able to do so well in the Marathon. In watching our group, Coach Hickey noted that we could be much more effective (and faster!) if our transitions from running to walking were smoother. I have been over-exaggerating our transitions from walking to running and vice versa---so that everybody knows what to do---but this will be ending soon as we begin to walk a little faster and improve out transitions. When you are training this week I would like all of you to think about your transition between running and walking. Keep in mind that our walking is NOT A STROLL. When we walk, our gait should be similar to a military march---comfortable and relaxed, but quick and efficient. When you go from running to walking, do not make a sudden stop. Just merge one style into the other and you will see how good it feels!
Speaking of walking, I want to thank all of you for your patience and cooperation today when it came to repeatedly stopping and slowing down when all of the groups were merging. If you thought we were too slow today---don't use this as an excuse to be lazy---as our distance increases we will not be stopped by so many other groups! Just ask any of LARR veterans!
Congratulations again! Have a great week!
Ann and Linda
on behalf of Pace Group 11
PS: During the next few days I will be sending out a number of e-mails which will address some common questions and concerns. I will also be sending out some "repeats" of messages I sent out earlier---so that the new people to our list can have them. If a message looks "familiar" or does not pertain to you, please skim over it anyway---just in case there is something new attached to the end.
WEEK 4 NEWS
Congratulations on your longest run ever! What a beautiful day! Wasn't it great to have Coach Pat helping?!
A couple quick reminders:
1.) Next week is picture week. Please remember to wear your LARR shirt and get your first name ironed-on or stenciled on the front and back. I realize that some of you are waiting for shirts. If you do not have your LARR shirt, please wear something that is red, white, or blue. (Our run next week will be very close to the anniversary of September 11th.)
2.) Now is the time to start a training log. This can be a simple notebook or even a calendar. I recommend making two innitial entries.: (a.) your weight and (b.) your resting heart rate. If you are adventurous, you might also go to a mile-long track and see how fast you can WALK (no running) a mile. For those of you who are already used to running, you might time yourself on a mile (in which you run). Both are excellent ways of determining your level of fitness. Later in the year I will ask for you to do this again and compare the results. You should also mark down your training days and make notations of how long you ran, how you felt, th temperature and the time of day.
3.) Some of you are starting to notice some aches and pains. Everybody who ever has completed a marathon will go through this. The good news is that most all running problems can be fixed. If you are having any problem, please let me know. Also I suggest that ALL OF YOU start icing ANY area that is tender after your training and throughout the week. (The rule is 3 times a day for ten minutes.)
4.) Please start drinking water---lots of water. Right now your body is rebuilding itself. Old cells need to be "flushed" so new stronger cells can take their place. Water is important! Also, your body has many tiny "bursers" or "fluid filled shock absorbers." The more water you drink---the better you will be able to handle the impact of running. You should drink no less than 8 8 - 10 ounce glasses of water EVERY day!
Have a great weekend!
Ann
on behalf of Pace Group 11
 |