Sole Runners Marathon and Half Marathon Training Programs

Register for Spring and Summer 2017 Training Season. Bonus Season Starts this Saturday, March 25 with a Hike lead by Uncle Sam and on Sunday, March 26, Ski or Snowboard with Mentor Mary.

This week:

Hike:  Saturday, March 25 we will be running from Mount Wilson to Red Box around 7 miles. We will meet at the Hill Street Café (1004 Foothill Blvd, La Cañada Flintridge, CA 91011) at 7:00 am. We will wagon train to Red Box.

To RSVP or if you have any questions please call Jim (Uncle Sam) at 310-767-6529

This is a trail run. Hikers will have a hard time. Runners are welcome. I will stay with the slower runners.

There is no water on the trail so a hydration pack is required.

The Torrance runners will meet at the Madrona Marsh at 6:00 am. It is Uncle Sam’s turn to drive

Snow Day:  Mt High – Wrightwood, CA – if you plan on attending please contact email Mary@MaryFasang.com

Mentor Mary aims to be at Mt High at 8 am but realizes people may need rentals and recommends Big Benny’s Rentals. They may have a line and people may run late.

Big Benny’s rentals http://bigbennys.com/ opens at 7 am

Group lessons are over but she’ll be happy to offer some first timer tips/guidance

In terms of gear, I’d highly recommend waterproof pants and wrist guards (skating wrist guards will work).  You can rent all gear, including clothing + wrist guards at Benny’s.

Recommended:

Waterproof pants
Waterproof gloves
Wrist guards (not necessary)
Sunglasses
Sunblock
Lip balm
Dress in layers according to weather report for Wrightwood, CA

My phone doesn’t really work so people need to keep that in mind.

If people could let me know ahead of time they are coming, she’ll know who to wait for.

Register for NOW Summer 2017

New Participant $165

Alumni (one or more season training with the Sole Runners) $125

Save credit card Processing Fees and Pay by Check:
Tri This Coaching
1600 Fremont Ave.
South Pasadena, CA 91030

FAQs

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. This year we are adding 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 Full and Half Marathons, Chicago Marathon, New York City Marathon, Marine Corps Marathon, Rock and Roll Las Vegas Disneyland Half,  Xterra Trail Series. Some people are getting an early start on the Los Angeles, Surf City, Big Sur and San Diego.

What’s involved in the training?

Starting Saturday, May 6th, we will meet every Saturday, in Long Beach.  We will start off each Saturday with 20 minute strength training routine, workout and nutritional accountability check-in. th 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. 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.

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® 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 practicing on the roads and hills of Palos Verdes and San Pedro.  We provide sports drink at the beginning and end of each Saturday training, Clif Shots, Clif Blocs and other goodies. 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.

What is MarathonTraining.TV and ChiRunning®? Do we run, walk or both?

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. The primary focus will be running but we encourage you to walk when your body tells you too. We would like you to try at least combining running and walking. We do have participants that walk. It is a small group yet they receive that same benefits of the program and training in a group. Some of our walkers have incorporated easy jogging into their training.

Do I have to use ChiRunning®?

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.

What do we get from this program?

We have a  21-week 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 MarathonTraining.TV or SoCalRunning.com 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, CHt, Certified ChiRunning/ChiWalking Instructor, USA Triathlon Sole Runners’ Head Coach and Program Director (818) 414-9181

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