-Do you have any pace groups?
No. BUT, our groups always attract 100+ runners and 'organic' pace groups just naturally form during the course of the season. Something to keep in mind is that your pace will naturally increase over the course of the season. So, you may start out running 10:00/mile and towards the latter stages of training, a more comfortable pace for you might be 9:30/mile.
-What are we doing for the first workout on Saturday, 5/19?
We are doing an EASY 2 MILE RUN (unless you are a 'Race' level runner). You can walk at certain points if you need to, but ideally we'd LOVE for you to cover the entire distance.
-YIKES! 2 Miles sounds like a LOT of running!
We don't expect you to set any landspeed records. Run the 2 miles as slow as you need to. You can take walk breaks if you like. Everyone from our previous program has completed two miles with no problems!
-Where do we meet for runs?
For most workouts we meet at the Marina Green monkey bars (adjacent to the intersection of Marina/Webster).
Here's a more detailed breakdown of when/where we meet:
On Tuesdays you have '2' options in the evening(1 in the Marina and 1 downtown):
-Tuesday nights @ 6:30PM launching from the Marina Green Monkey Bars (adjacent to the intersection of Marina/Webster). This is our PRIMARY location on Tuesday nights and will be led by me.
-Tuesday nights @ 6:30PM launching from outside PSOAS+Massage/Bodywork. These runs will be led by USATF/RRCA certified coach Micah Dickerson and coach Anne Ricketts. This option is designed to accommodate those working downtown and/or in the Financial District. This is a 'satellite' run, so there likely won't be as many runners as in the Marina in the evening on Tuesdays.
Thursday workouts are ALWAYS in the Marina @ 6:30PM. You have '2' workout options on Thursday nights-
Accelerate bootcamp. For Beginner/Intermediate runners, I would suggest 'Accelerate'. Led by Gabrielle Alicia Miller of Ab Fab Fit, this program is geared towards core strengthening/stability. Expect lunges, squats, and a plethora of other great exercises designed to strengthen, stabilize, and stave off running related aggravations/injuries.
Thursday Night Speed. For Advanced/Race level runners, you'll be working with me. We will do a variety of workouts throughout the season designed to increase speed. Expect fartlek, tempo, target pacing, and more!
FYI, you can toggle back and forth between the two aforementioned options depending on how you're feeling.
Saturday long runs are 'sometimes' at the Marina Green Monkey Bars(adjacent to the intersection of Marina/Webster). @ 9:30AM.
For the first two weeks of the program, our long runs will take place at the Marina Green Monkey Bars. But, after the first two weeks, we will mix up our run location periodically and venture out to Golden Gate Park, Lake Merced, and/or Ocean Beach.
ANY CHANGE OF LOCATION ON SATURDAY IS COMMUNICATED VIA THE TWICE WEEKLY TEAM EMAIL NEWSLETTER!
-Do I need to sign up for the half marathon?
If you plan on participating in the race, the answer is YES! You have signed up for TRAINING. The actual half marathons are SEPARATE/DISTINCT events. Here is the link to registration-
Online registration for the half marathons associated with the San Francisco Marathon
-What should I do between now and program launch?
You could head into Sports Basement and get fitted for a new pair of shoes, get a digital watch, a few pairs of good running socks, running shorts, and/or some running shirts! Make sure to show up ready to run on Saturday, 5/19!
-What if it's raining!? Will we still run?
YES. We may encounter inclement weather on race day and I can pretty much promise you the race will NOT be canceled! So, it's actually a good thing to train during inclement weather as you will be prepared should you encounter it on race day and your friends will think you are REALLY tough! :)
Obviously, if there are 'monsoon' like conditions where this a torrential downpour and 50MPH winds, we will likely err on the side of caution and cancel a run. But, this almost never happens.
-Additional Questions/Concerns?
EMAIL COACH MATT-MARATHONMATT@MARATHONMATT.COM!
Monday, April 25, 2011
RACE WEEK FLIGHT PLAN-AMERICAN RIVER PARKWAY HALF MARATHON
You've logged the miles, you've done the crostraining, you're a few days away from getting your race bib, BUT, do you have everything covered? I've outlined below a 'proposed' race week itinerary that should have you good to go on race day. Read on!
Monday-
-Identify your race day wardrobe.
Make sure whatever you choose is something you're comfortable running in. Plan for the weather conditions! Take a look at the extended forecast and plan accordingly! You may want to bring a few different options.
Try to make sure your wardrobe includes the 'Spring 13.1' shirt so I can readily identify you on the course! I will be getting QUALITY glamour shots and possibly video footage on race day! Your 13.1 miles of glory will be immortalized forever!
-Nail down your travel plans.
You want to plan on getting to the race start AT LEAST 30-45 minutes in advance of the actual start. Figure out how you're getting to the start of the half marathon NOW! Don't wait until later this week.
Arriving well in advance of the start of your race will give you time to use the restroom, warmup, and make your way to the start. For those driving in on race morning, allow PLENTY of time! It will likely take time to find parking if you're driving in the morning of the race.
-Review the parking info!
Parking is not necessarily going to be a slam dunk, but the race director has invested a reasonable amount of time/energy to make things easier for all runners.
Parking Directions. Here's what's stated on their website-
This year, we have changed the parking plan to reduce traffic jams and ensure everyone has plenty of time to arrive before the race start.
Please note, it is very important that each of us do his or her part to make this plan work for everyone.
Parking Zones - All parking options are on the North side of the river. We have divided William Pond Park and the American River Dr/McClarren Dr. corridor and surrounding neighborhood into 5 parking zones.
Parking Time - For each zone, we will have two arrival times.
Shuttle Buses - This year, we have 15 shuttle buses.
FYI, you should find your parking zone/arrival time once you get your race bib. Obviously, if you sign for the race on Saturday morning, this is a non-issue.
Tuesday-
-Scout the course.
Check out the American River Parkway Half Marathon Course Map. I know this isn't the greatest course map out there, but I assure you this is a fast, flat, easy half marathon course. Many of the long runs we've done during the course of the season were tougher than this course.
-Lube if necessary.
Some of you have complained about blisters on your toes/feet and chafing during the course of our training. Well, there's a handy product out there called 'Body Glide' that you can apply to your feet, thighs, underarms, or any other area where you encounter friction based irritation that will help reduce/eliminate this. It may be time to invest in some. Alternatively, you can use Vaseline, but it can be a bit on the greasy side.
Gentlemen, if you have experienced chafing of the nipples (my apologies if this grosses some of you out), stick a band-aid on both nipples and you should be good to go.
Wednesday-
-Schedule a sports massage.
Some of you may have some residual soreness/tightness that has been bothering you these past few weeks. Now is the time to be a bit self-indulgent. In addition, to taking an extra day off and/or cutting a workout short, indulge in a nice sports massage to help knock out those last few kinks. I'd recommend scheduling one for Wednesday or Thursday, ideally.
Once again, PSOAS Massage & Bodywork gives us a standing 10% discount, so take advantage of this great discount and get some work done!
-Nail down race nutrition items.
I introduced you to GUs this season and hopefully you managed to identify the items that work best for you. Remember that you should be consuming one of the aforementioned items approximately every 45-60 minutes during the race to keep yourself performing at a high level.
Water and/or an electrolyte beverage will be provided about every mile or so of the race. Try to coordinate consumption of GUs (or whatever you're using) in conjunction with the water stops. Just a reminder that any product you bring should be washed down with WATER, NOT an electrolyte beverage.
Thursday-
-Skip Accelerate or Need for Speed & Run an EASY 3 miles! I normally wouldn't discourage you from doing bootcamp or joining me for Need for Speed, but given that race day is less than 48 hours away, I would rather you skip Thursday's workout and simply log a few easy miles. I want you fresh and ready on Saturday!
-Get your race bib/packet.
You do need to pick up your race bib/packet in order to participate in the race. You can pick up your race bib/packet at Fleet Feet Sacramento (2311 J Street) from 10AM-7PM I know most of you won't be in Sacramento until Friday or Saturday. But, on the off chance that you'll be in town on Thursday, you can claim your packet/bib.
-Focus on complex carbs.
OK, we're a couple days from the race and now is the time to start making some adjustments to your diet to help insure you're properly fueled for race day. Think whole wheat pasta, whole wheat bread, whole wheat bagels, organic fruits/vegetables, etc.
Some folks only 'carboload' the day/night before an endurance event, but the reality is that carboloading this late in the game won't give you much bang for the buck. If you start a few days prior, your are insuring that your glycogen stores (primary fuel source) are topped off. This doesn't mean eat carbs EXCLUSIVELY!
But, if your diet normally doesn't include much of the aforementioned, make a conscious effort to include more at this juncture.
-Hydrate properly.
As I mentioned a few weeks ago, one way you can identify whether or not you are properly hydrated is by looking at the color/quantity of your urine. In short, 'clear' and 'copious' is what you're looking for, respectively. You should start making a conscious effort in making sure this is what you're seeing in the days leading up to the race.
-Get a good night's sleep.
Given the early start time we have on Saturday and some pre-race nerves, it's not unlikely that you may not get a ton of sleep the night before the race. Ultimately, this isn't a big deal and has not proven to have a significant impact on race day performance by and large.
So, don't sweat it too much. BUT, try to make a conscious effort to get a solid night's sleep on THURSDAY. Make it a quiet evening of quality, complex carbs, rest, and relaxation!
Friday-
-Get your race bib/packet.
You do need to pick up your race bib/packet in order to participate in the race. You can pick up your race bib/packet at Fleet Feet Sacramento (2311 J Street) from 10AM-7PM There is an option to do race day pickup on Saturday, but be advised YOU MUST ARRIVE TO THE RACE START EARLY!
-Eat dinner early.
Given the early start time on Saturday morning-7:45AM, I'd encourage you to target 5PM or 5:30PM to get your final meal of the day. Again, you probably want to focus on complex carbs for this meal and try to stay away from anything that is spicy or markedly different from anything you would normally eat.
If you have a particularly sensitive stomach, you may want to plan on bringing your own food for this meal.
-Lay out your outfit for race morning.
I'd STRONGLY encourage all of you to lay out all the items you need for race morning on a chair or on the floor next to your bed before you go to bed. This includes your shirt, your hat, shorts, shoes, gels, socks, race bib, etc. Have everything laid out so that when you get up in the morning, you won't have to even think about it, you can just put everything on and you're good to go.
-Set your alarm clock, set your alarm on your cell phone, and request a wake up call from a friend or two (if they're willing).
This three pronged approach virtually GUARANTEES you will be up in the morning on time! You should plan on being near the race start area AT LEAST 30-45 MINUTES PRIOR TO START!
SATURDAY-
-Get your race bib/packet.
Here is the lowdown for claiming your race bib/packet on Saturday morning-
Location: William Pond Park, 5699 Arden Way, Sacramento
Runner Race Day Packet Pickup Time: 6 a.m. to 7:45 a.m.
-ARRIVE AT THE START AREA AT LEAST 30-45 MIN. PRIOR TO THE RACE!
I'd STRONGLY encourage all of you to arrive at least 30-45 min. early. This gives you time to warmup, use the bathroom, change clothes, get your race bib (if necessary) and get positioned near the start.
THERE WILL BE NO FORMAL WARMUP PRIOR TO THE RACE. BUT, we will 'informally' congregate adjacent to the '10 min./mile sign' near the starting area of the race at 7:15.
I will be running the half marathon in much the same way that I have all of our long runs with one minor wrinkle. I will be going out fast the first couple miles to 'thin the herd' and then I will wait for the first folks to come through to capture some glamour shots and run a mile with them. I will then stop and wait for the next folks to come through.
I will do my level best to catch all of you on race day, but I need your help! There will be A LOT of people running! If you wear your 'Spring 13.1' shirt, you will be making my job MUCH EASIER!
Look for me in a white Nike hat and a white 'Run Whisperer' shirt. I will be looking for all of you for 'glamour shots' with my camera after mile 2!
-Pace Accordingly!
OK, so you're probably going to feel pretty amped when the gun goes off, but please HOLD BACK and PACE ACCORDINGLY! You 'should' have a solid handle at this juncture on what you can maintain for 13.1 miles. Focus on running at your comfortable, conversational pace. There will be mile markers along the course.
If you run 10 min. pace, your watch should reflect roughly 10:00 at the one mile mark, 20:00 at the two mile mark, and so one. RESIST the urge to go out fast. If anything run a bit SLOWER the first few miles (10:10-10:15) and EASE into your comfortable, conversational pace. I want to make sure you have something left in the tank those last few miles!
-Take water/sports drink at every opportunity.
Even if you aren't necessarily feeling thirsty, TAKE IT ANYWAY! Some of you may have heard of 'hyponatremia' which is often associated with taking in too much water. Let me emphasize that 'hyponatremia' is MOST PREVALENT in marathons where elapsed time on the road exceeds 4-5 hours. So, this means that there is virtually zero chance of this being an issue for any of you.
-How to handle water stops/stations on race day-
There will be several of these along the course. Typically, there are several tables laid out. DO NOT GO TO THE FIRST TABLE YOU SEE! Let the other runners slow down and bump into each other to get their water and electrolyte drink. Try to go to the LAST TABLE you see at the water station to avoid slowing down or possibly stumbling. Certainly you can walk through the water stations if you like.
-How to drink water and/or electrolyte drink on the run-
When you get your cup of water or electrolyte drink, pinch the top of the cup closed and fold one of the corners over so you effectively have a small, narrow 'spout'. Pour carefully into your mouth. If you don't want to walk through water stops/stations, this is the best way I know of to drink while running.
-Take a GU every 45-60 minutes.
Make sure you get some simple carbohydrates (GUs or some other form of simple carbs) in your system every 45-60 min. This will help you continue to perform at a high level. Make sure to wash any nutrition product down with WATER not an electrolyte drink.
-Be mentally tough!
You've done the work. You've endured the long runs. You've tapered. You know how to fuel/hydrate properly. Remind yourself of all the hard work and preparation you've done those last few miles when you might be feeling a bit tired. YOU CAN DO THIS!!! YOU ARE READY FOR GLORY!
-Expedite race recovery.
As quickly as possible, get a quality combination of carbohydrates/protein in your system (remember 4 carbs: 1 protein is OPTIMAL for recovery. Chocolate Milk has this ratio.) I'd also encourage you to walk around for a few minutes to help increase circulation and help flush the lactic acid out of your system. If you have a stick or foam roller handy, spend some quality time with it!
Monday-
-Identify your race day wardrobe.
Make sure whatever you choose is something you're comfortable running in. Plan for the weather conditions! Take a look at the extended forecast and plan accordingly! You may want to bring a few different options.
Try to make sure your wardrobe includes the 'Spring 13.1' shirt so I can readily identify you on the course! I will be getting QUALITY glamour shots and possibly video footage on race day! Your 13.1 miles of glory will be immortalized forever!
-Nail down your travel plans.
You want to plan on getting to the race start AT LEAST 30-45 minutes in advance of the actual start. Figure out how you're getting to the start of the half marathon NOW! Don't wait until later this week.
Arriving well in advance of the start of your race will give you time to use the restroom, warmup, and make your way to the start. For those driving in on race morning, allow PLENTY of time! It will likely take time to find parking if you're driving in the morning of the race.
-Review the parking info!
Parking is not necessarily going to be a slam dunk, but the race director has invested a reasonable amount of time/energy to make things easier for all runners.
Parking Directions. Here's what's stated on their website-
This year, we have changed the parking plan to reduce traffic jams and ensure everyone has plenty of time to arrive before the race start.
Please note, it is very important that each of us do his or her part to make this plan work for everyone.
Parking Zones - All parking options are on the North side of the river. We have divided William Pond Park and the American River Dr/McClarren Dr. corridor and surrounding neighborhood into 5 parking zones.
Parking Time - For each zone, we will have two arrival times.
Shuttle Buses - This year, we have 15 shuttle buses.
FYI, you should find your parking zone/arrival time once you get your race bib. Obviously, if you sign for the race on Saturday morning, this is a non-issue.
Tuesday-
-Scout the course.
Check out the American River Parkway Half Marathon Course Map. I know this isn't the greatest course map out there, but I assure you this is a fast, flat, easy half marathon course. Many of the long runs we've done during the course of the season were tougher than this course.
-Lube if necessary.
Some of you have complained about blisters on your toes/feet and chafing during the course of our training. Well, there's a handy product out there called 'Body Glide' that you can apply to your feet, thighs, underarms, or any other area where you encounter friction based irritation that will help reduce/eliminate this. It may be time to invest in some. Alternatively, you can use Vaseline, but it can be a bit on the greasy side.
Gentlemen, if you have experienced chafing of the nipples (my apologies if this grosses some of you out), stick a band-aid on both nipples and you should be good to go.
Wednesday-
-Schedule a sports massage.
Some of you may have some residual soreness/tightness that has been bothering you these past few weeks. Now is the time to be a bit self-indulgent. In addition, to taking an extra day off and/or cutting a workout short, indulge in a nice sports massage to help knock out those last few kinks. I'd recommend scheduling one for Wednesday or Thursday, ideally.
Once again, PSOAS Massage & Bodywork gives us a standing 10% discount, so take advantage of this great discount and get some work done!
-Nail down race nutrition items.
I introduced you to GUs this season and hopefully you managed to identify the items that work best for you. Remember that you should be consuming one of the aforementioned items approximately every 45-60 minutes during the race to keep yourself performing at a high level.
Water and/or an electrolyte beverage will be provided about every mile or so of the race. Try to coordinate consumption of GUs (or whatever you're using) in conjunction with the water stops. Just a reminder that any product you bring should be washed down with WATER, NOT an electrolyte beverage.
Thursday-
-Skip Accelerate or Need for Speed & Run an EASY 3 miles! I normally wouldn't discourage you from doing bootcamp or joining me for Need for Speed, but given that race day is less than 48 hours away, I would rather you skip Thursday's workout and simply log a few easy miles. I want you fresh and ready on Saturday!
-Get your race bib/packet.
You do need to pick up your race bib/packet in order to participate in the race. You can pick up your race bib/packet at Fleet Feet Sacramento (2311 J Street) from 10AM-7PM I know most of you won't be in Sacramento until Friday or Saturday. But, on the off chance that you'll be in town on Thursday, you can claim your packet/bib.
-Focus on complex carbs.
OK, we're a couple days from the race and now is the time to start making some adjustments to your diet to help insure you're properly fueled for race day. Think whole wheat pasta, whole wheat bread, whole wheat bagels, organic fruits/vegetables, etc.
Some folks only 'carboload' the day/night before an endurance event, but the reality is that carboloading this late in the game won't give you much bang for the buck. If you start a few days prior, your are insuring that your glycogen stores (primary fuel source) are topped off. This doesn't mean eat carbs EXCLUSIVELY!
But, if your diet normally doesn't include much of the aforementioned, make a conscious effort to include more at this juncture.
-Hydrate properly.
As I mentioned a few weeks ago, one way you can identify whether or not you are properly hydrated is by looking at the color/quantity of your urine. In short, 'clear' and 'copious' is what you're looking for, respectively. You should start making a conscious effort in making sure this is what you're seeing in the days leading up to the race.
-Get a good night's sleep.
Given the early start time we have on Saturday and some pre-race nerves, it's not unlikely that you may not get a ton of sleep the night before the race. Ultimately, this isn't a big deal and has not proven to have a significant impact on race day performance by and large.
So, don't sweat it too much. BUT, try to make a conscious effort to get a solid night's sleep on THURSDAY. Make it a quiet evening of quality, complex carbs, rest, and relaxation!
Friday-
-Get your race bib/packet.
You do need to pick up your race bib/packet in order to participate in the race. You can pick up your race bib/packet at Fleet Feet Sacramento (2311 J Street) from 10AM-7PM There is an option to do race day pickup on Saturday, but be advised YOU MUST ARRIVE TO THE RACE START EARLY!
-Eat dinner early.
Given the early start time on Saturday morning-7:45AM, I'd encourage you to target 5PM or 5:30PM to get your final meal of the day. Again, you probably want to focus on complex carbs for this meal and try to stay away from anything that is spicy or markedly different from anything you would normally eat.
If you have a particularly sensitive stomach, you may want to plan on bringing your own food for this meal.
-Lay out your outfit for race morning.
I'd STRONGLY encourage all of you to lay out all the items you need for race morning on a chair or on the floor next to your bed before you go to bed. This includes your shirt, your hat, shorts, shoes, gels, socks, race bib, etc. Have everything laid out so that when you get up in the morning, you won't have to even think about it, you can just put everything on and you're good to go.
-Set your alarm clock, set your alarm on your cell phone, and request a wake up call from a friend or two (if they're willing).
This three pronged approach virtually GUARANTEES you will be up in the morning on time! You should plan on being near the race start area AT LEAST 30-45 MINUTES PRIOR TO START!
SATURDAY-
-Get your race bib/packet.
Here is the lowdown for claiming your race bib/packet on Saturday morning-
Location: William Pond Park, 5699 Arden Way, Sacramento
Runner Race Day Packet Pickup Time: 6 a.m. to 7:45 a.m.
-ARRIVE AT THE START AREA AT LEAST 30-45 MIN. PRIOR TO THE RACE!
I'd STRONGLY encourage all of you to arrive at least 30-45 min. early. This gives you time to warmup, use the bathroom, change clothes, get your race bib (if necessary) and get positioned near the start.
THERE WILL BE NO FORMAL WARMUP PRIOR TO THE RACE. BUT, we will 'informally' congregate adjacent to the '10 min./mile sign' near the starting area of the race at 7:15.
I will be running the half marathon in much the same way that I have all of our long runs with one minor wrinkle. I will be going out fast the first couple miles to 'thin the herd' and then I will wait for the first folks to come through to capture some glamour shots and run a mile with them. I will then stop and wait for the next folks to come through.
I will do my level best to catch all of you on race day, but I need your help! There will be A LOT of people running! If you wear your 'Spring 13.1' shirt, you will be making my job MUCH EASIER!
Look for me in a white Nike hat and a white 'Run Whisperer' shirt. I will be looking for all of you for 'glamour shots' with my camera after mile 2!
-Pace Accordingly!
OK, so you're probably going to feel pretty amped when the gun goes off, but please HOLD BACK and PACE ACCORDINGLY! You 'should' have a solid handle at this juncture on what you can maintain for 13.1 miles. Focus on running at your comfortable, conversational pace. There will be mile markers along the course.
If you run 10 min. pace, your watch should reflect roughly 10:00 at the one mile mark, 20:00 at the two mile mark, and so one. RESIST the urge to go out fast. If anything run a bit SLOWER the first few miles (10:10-10:15) and EASE into your comfortable, conversational pace. I want to make sure you have something left in the tank those last few miles!
-Take water/sports drink at every opportunity.
Even if you aren't necessarily feeling thirsty, TAKE IT ANYWAY! Some of you may have heard of 'hyponatremia' which is often associated with taking in too much water. Let me emphasize that 'hyponatremia' is MOST PREVALENT in marathons where elapsed time on the road exceeds 4-5 hours. So, this means that there is virtually zero chance of this being an issue for any of you.
-How to handle water stops/stations on race day-
There will be several of these along the course. Typically, there are several tables laid out. DO NOT GO TO THE FIRST TABLE YOU SEE! Let the other runners slow down and bump into each other to get their water and electrolyte drink. Try to go to the LAST TABLE you see at the water station to avoid slowing down or possibly stumbling. Certainly you can walk through the water stations if you like.
-How to drink water and/or electrolyte drink on the run-
When you get your cup of water or electrolyte drink, pinch the top of the cup closed and fold one of the corners over so you effectively have a small, narrow 'spout'. Pour carefully into your mouth. If you don't want to walk through water stops/stations, this is the best way I know of to drink while running.
-Take a GU every 45-60 minutes.
Make sure you get some simple carbohydrates (GUs or some other form of simple carbs) in your system every 45-60 min. This will help you continue to perform at a high level. Make sure to wash any nutrition product down with WATER not an electrolyte drink.
-Be mentally tough!
You've done the work. You've endured the long runs. You've tapered. You know how to fuel/hydrate properly. Remind yourself of all the hard work and preparation you've done those last few miles when you might be feeling a bit tired. YOU CAN DO THIS!!! YOU ARE READY FOR GLORY!
-Expedite race recovery.
As quickly as possible, get a quality combination of carbohydrates/protein in your system (remember 4 carbs: 1 protein is OPTIMAL for recovery. Chocolate Milk has this ratio.) I'd also encourage you to walk around for a few minutes to help increase circulation and help flush the lactic acid out of your system. If you have a stick or foam roller handy, spend some quality time with it!
Wednesday, April 20, 2011
I run because people are weird....
Some people say I'm a running coach. But, it's really not true. I'm the 'sales guy', I'm the 'marketing/advertising guy', I'm the 'accountant' (cough.....almost never), and I'm the 'strategic planning guy'.
Then there's the actual running stuff which frequently doesn't have much to do with running at all. Sure, I'm a 'coach' when I work with people and I have the knowledge base to teach people to run, but that's so far from the whole story.
What I've found with most people is they are a combination of head and heart. So, what really matters in many respects is getting people in the right head space. People need to 'believe' they can do something....which is not as easy as it sounds. So many people don't...mostly for completely irrational (but deeply personal) reasons.
It's also a matter of getting people in the right 'heart' space....so to speak. Believing you can do something in your head is one thing, connecting with it on a personal level is something different. Some of this involves having a mentor, an advocate, a champion, or a friend backing you all the way. That's where my job becomes interesting.
My job is finding a way to provide the knowledge, head, and heart to a whirling dervish of infinitely complex humanity. I find myself frequently in the midst of a seething mass of potential, doubt, zeal, anxiety, quirks, projection, hope, and inspiration.
I deal with it all. I find myself dealing with things that have ZERO to do with running. I've never been a priest, but sometimes I feel like one. I've never been a counselor, but I've been asked to be one. I've had people look at me in ways I can never understand. I've had people burn me in effigy for not being the person they effectively made up in their head.
Don't misunderstand. I'm not complaining. My 'job' is challenging and inspiring in ways that few can understand or appreciate. I simply never know what I'm going to get and really...that's kind of exciting. It forces me to adapt and to always anticipate the unknown.
So, fundamentally, I run because people are weird..myself included.
Then there's the actual running stuff which frequently doesn't have much to do with running at all. Sure, I'm a 'coach' when I work with people and I have the knowledge base to teach people to run, but that's so far from the whole story.
What I've found with most people is they are a combination of head and heart. So, what really matters in many respects is getting people in the right head space. People need to 'believe' they can do something....which is not as easy as it sounds. So many people don't...mostly for completely irrational (but deeply personal) reasons.
It's also a matter of getting people in the right 'heart' space....so to speak. Believing you can do something in your head is one thing, connecting with it on a personal level is something different. Some of this involves having a mentor, an advocate, a champion, or a friend backing you all the way. That's where my job becomes interesting.
My job is finding a way to provide the knowledge, head, and heart to a whirling dervish of infinitely complex humanity. I find myself frequently in the midst of a seething mass of potential, doubt, zeal, anxiety, quirks, projection, hope, and inspiration.
I deal with it all. I find myself dealing with things that have ZERO to do with running. I've never been a priest, but sometimes I feel like one. I've never been a counselor, but I've been asked to be one. I've had people look at me in ways I can never understand. I've had people burn me in effigy for not being the person they effectively made up in their head.
Don't misunderstand. I'm not complaining. My 'job' is challenging and inspiring in ways that few can understand or appreciate. I simply never know what I'm going to get and really...that's kind of exciting. It forces me to adapt and to always anticipate the unknown.
So, fundamentally, I run because people are weird..myself included.
Tuesday, April 19, 2011
The City 13.1 FAQs
-Do you have any pace groups?
No. BUT, our groups always attract 100+ runners and 'organic' pace groups just naturally form during the course of the season. Something to keep in mind is that your pace will naturally increase over the course of the season. So, you may start out running 10:00/mile and towards the latter stages of training, a more comfortable pace for you might be 9:30/mile.
-What are we doing for the first workout on Saturday, 5/17?
We are doing an EASY 2 MILE RUN (unless you are a 'Race' level runner). You can walk at certain points if you need to, but ideally we'd LOVE for you to cover the entire distance.
-YIKES! 2 Miles sounds like a LOT of running!
We don't expect you to set any landspeed records. Run the 2 miles as slow as you need to. You can take walk breaks if you like. Everyone from our previous program has completed two miles with no problems!
-Where do we meet for runs?
For most workouts we meet at the Marina Green monkey bars (adjacent to the intersection of Marina/Webster).
Here's a more detailed breakdown of when/where we meet:
On Tuesdays you have '3' options in the evening(Marina, Golden Gate Park, Downtown):
-Tuesday nights @ 6:30PM launching from the Marina Green Monkey Bars (adjacent to the intersection of Marina/Webster). This is our PRIMARY location on Tuesday nights and will be led by me.
-Tuesday nights @ 6:30PM launching from the baseball fields in Golden Gate Park behind Lincoln/7th
If you walk on 7th past Lincoln and into Golden Gate Park, you will see a small set of stairs. Walk down these stairs into the grassy area behind the baseball field and you are there. Here is a link for your reference-
Golden Gate Park Rendezvous Point
-Tuesday nights @ 6:30PM launching from outside PSOAS+Massage/Bodywork. These runs will be led by USATF/RRCA certified coach Micah Dickerson. This option is designed to accommodate those working downtown and/or in the Financial District. This is a 'satellite' run, so there likely won't be as many runners as in the Marina in the evening on Tuesdays.
Thursday workouts are ALWAYS in the Marina @ 6:30PM. You have '2' workout options on Thursday nights-
Accelerate bootcamp. For Beginner/Intermediate runners, I would suggest 'Accelerate'. Led by Coach Gabrielle Miller, this program is geared towards core strengthening/stability. Expect lunges, squats, and a plethora of other great exercises designed to strengthen, stabilize, and stave off running related aggravations/injuries.
Thursday Night Speed. For Advanced/Race level runners, you'll be working with me. We will do a variety of workouts throughout the season designed to increase speed. Expect fartlek, tempo, target pacing, and more!
FYI, you can toggle back and forth between the two aforementioned options depending on how you're feeling.
Saturday long runs are 'sometimes' at the Marina Green Monkey Bars(adjacent to the intersection of Marina/Webster). @ 9:30AM.
For the first two weeks of the program, our long runs will take place at the Marina Green Monkey Bars. But, after the first two weeks, we will mix up our run location periodically and venture out to Golden Gate Park, Lake Merced, and/or Ocean Beach.
ANY CHANGE OF LOCATION ON SATURDAY IS COMMUNICATED VIA THE TWICE WEEKLY TEAM EMAIL NEWSLETTER!
-Do I need to sign up for the half marathon?
If you plan on participating in the race, the answer is YES! You have signed up for TRAINING. The actual half marathons are SEPARATE/DISTINCT events. Here is the link to registration-
Online registration for the half marathons associated with the San Francisco Marathon(7/27)
-What should I do between now and program launch?
You could head into A Runner's Mind (3575 Sacramento St) and get fitted for a new pair of shoes, get a digital watch, a few pairs of good running socks, and/or some running shorts/shirts! Make sure to mention Marathon Matt and you'll get 10% off!
-What if it's raining!? Will we still run?
YES. We may encounter inclement weather on race day and I can pretty much promise you the race will NOT be canceled! So, it's actually a good thing to train during inclement weather as you will be prepared should you encounter it on race day and your friends will think you are REALLY tough! :)
Obviously, if there are 'monsoon' like conditions where this a torrential downpour and 50MPH winds, we will likely err on the side of caution and cancel a run. But, this almost never happens.
-Additional Questions/Concerns?
EMAIL COACH MATT-MARATHONMATT@MARATHONMATT.COM!
No. BUT, our groups always attract 100+ runners and 'organic' pace groups just naturally form during the course of the season. Something to keep in mind is that your pace will naturally increase over the course of the season. So, you may start out running 10:00/mile and towards the latter stages of training, a more comfortable pace for you might be 9:30/mile.
-What are we doing for the first workout on Saturday, 5/17?
We are doing an EASY 2 MILE RUN (unless you are a 'Race' level runner). You can walk at certain points if you need to, but ideally we'd LOVE for you to cover the entire distance.
-YIKES! 2 Miles sounds like a LOT of running!
We don't expect you to set any landspeed records. Run the 2 miles as slow as you need to. You can take walk breaks if you like. Everyone from our previous program has completed two miles with no problems!
-Where do we meet for runs?
For most workouts we meet at the Marina Green monkey bars (adjacent to the intersection of Marina/Webster).
Here's a more detailed breakdown of when/where we meet:
On Tuesdays you have '3' options in the evening(Marina, Golden Gate Park, Downtown):
-Tuesday nights @ 6:30PM launching from the Marina Green Monkey Bars (adjacent to the intersection of Marina/Webster). This is our PRIMARY location on Tuesday nights and will be led by me.
-Tuesday nights @ 6:30PM launching from the baseball fields in Golden Gate Park behind Lincoln/7th
If you walk on 7th past Lincoln and into Golden Gate Park, you will see a small set of stairs. Walk down these stairs into the grassy area behind the baseball field and you are there. Here is a link for your reference-
Golden Gate Park Rendezvous Point
-Tuesday nights @ 6:30PM launching from outside PSOAS+Massage/Bodywork. These runs will be led by USATF/RRCA certified coach Micah Dickerson. This option is designed to accommodate those working downtown and/or in the Financial District. This is a 'satellite' run, so there likely won't be as many runners as in the Marina in the evening on Tuesdays.
Thursday workouts are ALWAYS in the Marina @ 6:30PM. You have '2' workout options on Thursday nights-
Accelerate bootcamp. For Beginner/Intermediate runners, I would suggest 'Accelerate'. Led by Coach Gabrielle Miller, this program is geared towards core strengthening/stability. Expect lunges, squats, and a plethora of other great exercises designed to strengthen, stabilize, and stave off running related aggravations/injuries.
Thursday Night Speed. For Advanced/Race level runners, you'll be working with me. We will do a variety of workouts throughout the season designed to increase speed. Expect fartlek, tempo, target pacing, and more!
FYI, you can toggle back and forth between the two aforementioned options depending on how you're feeling.
Saturday long runs are 'sometimes' at the Marina Green Monkey Bars(adjacent to the intersection of Marina/Webster). @ 9:30AM.
For the first two weeks of the program, our long runs will take place at the Marina Green Monkey Bars. But, after the first two weeks, we will mix up our run location periodically and venture out to Golden Gate Park, Lake Merced, and/or Ocean Beach.
ANY CHANGE OF LOCATION ON SATURDAY IS COMMUNICATED VIA THE TWICE WEEKLY TEAM EMAIL NEWSLETTER!
-Do I need to sign up for the half marathon?
If you plan on participating in the race, the answer is YES! You have signed up for TRAINING. The actual half marathons are SEPARATE/DISTINCT events. Here is the link to registration-
Online registration for the half marathons associated with the San Francisco Marathon(7/27)
-What should I do between now and program launch?
You could head into A Runner's Mind (3575 Sacramento St) and get fitted for a new pair of shoes, get a digital watch, a few pairs of good running socks, and/or some running shorts/shirts! Make sure to mention Marathon Matt and you'll get 10% off!
-What if it's raining!? Will we still run?
YES. We may encounter inclement weather on race day and I can pretty much promise you the race will NOT be canceled! So, it's actually a good thing to train during inclement weather as you will be prepared should you encounter it on race day and your friends will think you are REALLY tough! :)
Obviously, if there are 'monsoon' like conditions where this a torrential downpour and 50MPH winds, we will likely err on the side of caution and cancel a run. But, this almost never happens.
-Additional Questions/Concerns?
EMAIL COACH MATT-MARATHONMATT@MARATHONMATT.COM!
Monday, April 18, 2011
Tuesday's Downtown Satellite Run Description (1/17/12)
Tuesday's satellite run launches from outside 333 3rd Street between Folsom/Harrison.
If you need to use the restroom, change, and/or store some personal items, head up to PSOAS in Suite 205.
This route is a 'mash up' of sorts that includes running past the Ferry Building for Beginners and running towards AT&T Park for those running more than 4 miles.
Here's a link to the course map-
Tuesday's Downtown Satellite Run Course Map
We will cross Folsom from 3rd Street onto the sidewalk and take a right. We will run along Folsom all the way to the Embarcadero. We will cross the street and take a LEFT onto the Embarcadero.
Continue running along the Embarcadero to the intersection of Embarcadero/Bay. Look for the Houston's Restaurant on the LEFT side of the Embarcadero. This is 2 miles. Beginners will turn around here and head back to PSOAS for 4 MILES!
Everyone else will run PAST Embarcadero/Folsom and continue running towards AT&T Park. Continue running until you reach the intersection of Embarcadero/Brannan. INTERMEDIATE runners will turn around here and head back to PSOAS for 5 MILES.
Advanced and Race level runners will continue running towards AT&T Park until you reach the intersection of Embarcadero (now King Street) and 3rd. ADVANCED runners will turn around here and head back to PSOAS for 6 MILES.
Race level runners will continue past AT&T Park and turn LEFT on 4th Street. 4th Street will eventually veer left onto Channel Street. Follow Channel Street to Channel/3rd Street. Turn around here and head back to PSOAS for 7 MILES.
If you need to use the restroom, change, and/or store some personal items, head up to PSOAS in Suite 205.
This route is a 'mash up' of sorts that includes running past the Ferry Building for Beginners and running towards AT&T Park for those running more than 4 miles.
Here's a link to the course map-
Tuesday's Downtown Satellite Run Course Map
We will cross Folsom from 3rd Street onto the sidewalk and take a right. We will run along Folsom all the way to the Embarcadero. We will cross the street and take a LEFT onto the Embarcadero.
Continue running along the Embarcadero to the intersection of Embarcadero/Bay. Look for the Houston's Restaurant on the LEFT side of the Embarcadero. This is 2 miles. Beginners will turn around here and head back to PSOAS for 4 MILES!
Everyone else will run PAST Embarcadero/Folsom and continue running towards AT&T Park. Continue running until you reach the intersection of Embarcadero/Brannan. INTERMEDIATE runners will turn around here and head back to PSOAS for 5 MILES.
Advanced and Race level runners will continue running towards AT&T Park until you reach the intersection of Embarcadero (now King Street) and 3rd. ADVANCED runners will turn around here and head back to PSOAS for 6 MILES.
Race level runners will continue past AT&T Park and turn LEFT on 4th Street. 4th Street will eventually veer left onto Channel Street. Follow Channel Street to Channel/3rd Street. Turn around here and head back to PSOAS for 7 MILES.
Thursday, April 14, 2011
Saturday Long Run (4/19) Route Description
Here is a link to the course map for Saturday:
Saturday's Course Map
Here's a verbal description as well:
Everyone will head NORTH along the Marina towards the Warming Hut. Roughly half a mile into our run (near Baker Street) we will make a RIGHT TURN and cross through the volleyball court area into the Yacht Club parking lot and TURN LEFT onto the Marina Promenade. This is a gravel/dirt path that heads towards the Warming Hut.
Upon reaching the Warming Hut(roughly 2 miles), you will run past the Warming Hut and take an IMMEDIATE left to head towards LONG AVENUE. Long Avenue is effectively a short hill that heads up towards Lincoln.
Everyone will head up Long Avenue along the shoulder until you reach a stop sign. This is LINCOLN. Take a right on to the paved cyclist/pedestrian path and follow this path.
Eventually, the path will curve to the left towards Lincoln. There will be some detour signs directing you to the shoulder of Lincoln. Follow the shoulder of Lincoln and turn RIGHT towards the parking lot area of the Visitor Center and head towards the Golden Gate Bridge.
PLEASE BE CAREFUL! THERE ARE TYPICALLY A REASONABLE NUMBER OF TOURISTS AND CYCLISTS WHO AREN'T PAYING ATTENTION. BE SMART AND BE POLITE IF YOU NEED TO GET AROUND SOMEONE. STAY ON THE 'RIGHT' SIDE OF THE BRIDGE ON THE WAY OUT AND THE 'LEFT' SIDE ON THE WAY BACK.
Everyone will continue to the end of the bridge to the Visitor Center. This is 4.5 MILES. Stop here to grab some water, use the restroom, and/or take a gel, clif shot, etc. Everyone will turn around here and return to the monkey bars.
Upon return to the monkey bars, EVERYONE will continue running SOUTH along the Marina towards our favorite hill by the Marina Safeway. Everyone will crest the hill. Beginners will turn around just before the hill starts heading downhill into Aquatic Park and return to the monkey bars for 10 MILES!
Intermediate, Advanced, and Race level runners will down the hill ALL the way to the end of Aquatic Park at the edge of Fisherman's Wharf. Intermediate level runners turn around here and head back to the monkey bars for 11 MILES!
Advanced and Race level runners will continue into Fisherman's Wharf. As always, beware of tourists! You will be running on Jefferson and continue until you get to the intersection of Jefferson/Powell. There's an art gallery on the right of this intersection. Advanced level runners will turn around
here and head back to the monkey bars for 12 MILES!
Race level runners will run through Fisherman's Wharf and on to the Embarcadero. Run to the intersection of Embarcadero and Green (This is 2.5 miles from the monkey bars) before turning around and heading back to the monkey bars for 14 MILES!
You need '7' miles of target pace. What I would suggest is starting your target pace when you reach the ‘second’ tier/pillar of the Golden Gate Bridge and maintaining this pace to the intersection of Embarcadero/Bay.
Once you reach this intersection, segue into easy pace for the balance of your run.
Saturday's Course Map
Here's a verbal description as well:
Everyone will head NORTH along the Marina towards the Warming Hut. Roughly half a mile into our run (near Baker Street) we will make a RIGHT TURN and cross through the volleyball court area into the Yacht Club parking lot and TURN LEFT onto the Marina Promenade. This is a gravel/dirt path that heads towards the Warming Hut.
Upon reaching the Warming Hut(roughly 2 miles), you will run past the Warming Hut and take an IMMEDIATE left to head towards LONG AVENUE. Long Avenue is effectively a short hill that heads up towards Lincoln.
Everyone will head up Long Avenue along the shoulder until you reach a stop sign. This is LINCOLN. Take a right on to the paved cyclist/pedestrian path and follow this path.
Eventually, the path will curve to the left towards Lincoln. There will be some detour signs directing you to the shoulder of Lincoln. Follow the shoulder of Lincoln and turn RIGHT towards the parking lot area of the Visitor Center and head towards the Golden Gate Bridge.
PLEASE BE CAREFUL! THERE ARE TYPICALLY A REASONABLE NUMBER OF TOURISTS AND CYCLISTS WHO AREN'T PAYING ATTENTION. BE SMART AND BE POLITE IF YOU NEED TO GET AROUND SOMEONE. STAY ON THE 'RIGHT' SIDE OF THE BRIDGE ON THE WAY OUT AND THE 'LEFT' SIDE ON THE WAY BACK.
Everyone will continue to the end of the bridge to the Visitor Center. This is 4.5 MILES. Stop here to grab some water, use the restroom, and/or take a gel, clif shot, etc. Everyone will turn around here and return to the monkey bars.
Upon return to the monkey bars, EVERYONE will continue running SOUTH along the Marina towards our favorite hill by the Marina Safeway. Everyone will crest the hill. Beginners will turn around just before the hill starts heading downhill into Aquatic Park and return to the monkey bars for 10 MILES!
Intermediate, Advanced, and Race level runners will down the hill ALL the way to the end of Aquatic Park at the edge of Fisherman's Wharf. Intermediate level runners turn around here and head back to the monkey bars for 11 MILES!
Advanced and Race level runners will continue into Fisherman's Wharf. As always, beware of tourists! You will be running on Jefferson and continue until you get to the intersection of Jefferson/Powell. There's an art gallery on the right of this intersection. Advanced level runners will turn around
here and head back to the monkey bars for 12 MILES!
Race level runners will run through Fisherman's Wharf and on to the Embarcadero. Run to the intersection of Embarcadero and Green (This is 2.5 miles from the monkey bars) before turning around and heading back to the monkey bars for 14 MILES!
You need '7' miles of target pace. What I would suggest is starting your target pace when you reach the ‘second’ tier/pillar of the Golden Gate Bridge and maintaining this pace to the intersection of Embarcadero/Bay.
Once you reach this intersection, segue into easy pace for the balance of your run.
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