Power point presentation - Published Marathoning 101
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Power point presentation - Published Marathoning 101
- 1. CORNERSTONE ON DEMAND CLOUD RACERS! Adventures on the Road: Your Journey to the Marathon
- 5. MARATHONING…WHY? 541,000 walkers and runners finished a full marathon in 2013 Nearly 2 million finished a half marathon in 2013 Every major city in the US (and most of the world) hosts a marathon LA marathon will have about 25,000 people Since 2000, the number of half-marathon finishers has quadrupled
- 6. MARATHONING…BECAUSE Everyman/woman’s “Mt. Everest” Bucket List Camaraderie and Community Weight Loss/ Fitness Inexpensive, low maintenance sport CSOD paid my entry fee!
- 7. AND BECAUSE… Higher Energy Level Mood Altering “Drug” “Me” Time Spend Time Outside Better Sleep pattern Crosstrain for Other Sports Runners Live Longer!
- 8. GETTING STARTED • Run or Walk? • Half or Full Marathon? • To Train or Not to Train? • Really Follow the Schedule?
- 9. SCHEDULE IN A NUTSHELL • Easy runs • Long Run: Ladder- steps up, steps down • Speedwork: intervals, repeats, tempo, hills • Crosstraining • Rest days
- 10. LA MARATHON 2015 TRAINING SCHEDULE Week Sunday Monday Tuesday WednesdayThursday Friday Saturday FullSaturday Half 9/21/2014 3 Rest or 12-15 minutes run/walkRest or Crosstrain 30-45 min (cycling, swimming, hiking, yoga, elyptical, light weights)12-15 min run/walkCrosstrain 45 min - cycling, swimming, hiking, elyptical or light weights12-15 min run/walkRest 3 miles run/walk2 miles run/walk 9/28/2014 4 Rest or 12-15 minutes run/walkRest or Crosstrain 30-45 min (cycling, swimming, hiking, yoga, elyptical, light weights)15-20 min Crosstrain 45 min - cycling, swimming, hiking, elyptical or light weights15-20 min Rest 4 miles run/walk3 miles 10/5/2014 5 Rest or 15-20 min run/walk or Crosstrain 30-45 min (cycling, swimming, hiking, yoga, elyptical, light weights)Rest or Crosstrain 30-45 min (cycling, swimming, hiking, yoga, elyptical, light weights)15-20 min Crosstrain 45 min - cycling, swimming, hiking, elyptical or light weights15-20 min Rest 4 miles 3 miles 10/12/2014 6 Rest or 15-20 min run/walk or Crosstrain 30-45 min (cycling, swimming, hiking, yoga, elyptical, light weights)Rest or Crosstrain 30-45 min (cycling, swimming, hiking, yoga, elyptical, light weights)15-20 min Crosstrain 45 min - cycling, swimming, hiking, elyptical or light weights15-20 min Rest 5 miles 4 miles 10/19/2014 7 Rest or 15-20 min run/walk or Crosstrain 30-45 min (cycling, swimming, hiking, yoga, elyptical, light weights)Rest or Crosstrain 30-45 min (cycling, swimming, hiking, yoga, elyptical, light weights)3 miles Crosstrain 45 min - cycling, swimming, hiking, elyptical or light weights3 miles Rest 5 miles 4 miles 10/26/2014 8 Rest or 15-20 min run/walk or Crosstrain 30-45 min (cycling, swimming, hiking, yoga, elyptical, light weights)3 miles OR Crosstrain 30-45 min (cycling, swimming, hiking, yoga, elyptical, light weights) OR REST3 miles Crosstrain 45 min - cycling, swimming, hiking, elyptical or light weights3 miles Rest 6 miles 5 miles 11/2/2014 9 3 miles OR Crosstrain 30-45 min (cycling, swimming, hiking, yoga, elyptical, light weights) OR REST3 miles OR Crosstrain 30-45 min (cycling, swimming, hiking, yoga, elyptical, light weights) OR REST3-4 miles Crosstrain 45 min - cycling, swimming, hiking, elyptical or light weights3 miles Rest 6 miles 5 miles 11/9/2014 10 3 miles OR Crosstrain 30-45 min (cycling, swimming, hiking, yoga, elyptical, light weights) OR REST3 miles OR Crosstrain 30-45 min (cycling, swimming, hiking, yoga, elyptical, light weights) OR REST3-4 miles Crosstrain 45 min - cycling, swimming, hiking, elyptical or light weights3 miles Rest 8 miles 6 miles 11/16/2014 11 3 miles OR Crosstrain 30-45 min (cycling, swimming, hiking, yoga, elyptical, light weights) OR REST3 miles OR Crosstrain 30-45 min (cycling, swimming, hiking, yoga, elyptical, light weights) OR REST4 miles Crosstrain 45 min - cycling, swimming, hiking, elyptical or light weights3 miles Rest 8 miles 6 miles 11/23/2014 12 3 miles OR Crosstrain 30-45 min (cycling, swimming, hiking, yoga, elyptical, light weights) OR REST3 miles OR Crosstrain 30-45 min (cycling, swimming, hiking, yoga, elyptical, light weights) OR REST4 miles Crosstrain 45 min - cycling, swimming, hiking, elyptical or light weights3 miles Rest 6 miles 4 miles 11/30/2014 13 3 miles OR Crosstrain 30-45 min (cycling, swimming, hiking, yoga, elyptical, light weights) OR REST3 miles OR Crosstrain 30-45 min (cycling, swimming, hiking, yoga, elyptical, light weights) OR REST4 miles Crosstrain 45 min - cycling, swimming, hiking, elyptical or light weights3 miles Rest 10 miles 4 miles 12/7/2014 14 3 miles OR Crosstrain 30-45 min (cycling, swimming, hiking, yoga, elyptical, light weights) OR REST3 miles OR Crosstrain 30-45 min (cycling, swimming, hiking, yoga, elyptical, light weights) OR REST4 miles Crosstrain 45 min- cycling, swimming, hiking, elyptical or light weights3 miles Rest 5-8 miles 7 miles 12/14/2014 15 3 miles OR Crosstrain 30-45 min (cycling, swimming, hiking, yoga, elyptical, light weights) OR REST3 miles OR Crosstrain 30-45 min (cycling, swimming, hiking, yoga, elyptical, light weights) OR REST4-5 miles Crosstrain 45 min - cycling, swimming, hiking, elyptical or light weights3-4 miles Rest 12 miles 7 miles 12/21/2014 16 3 miles OR Crosstrain 30-45 min (cycling, swimming, hiking, yoga, elyptical, light weights) OR REST3 miles OR Crosstrain 30-45 min (cycling, swimming, hiking, yoga, elyptical, light weights) OR REST4-5 miles Crosstrain 45 min - cycling, swimming, hiking, elyptical or light weights3-4 miles Rest 8-10 miles 4 miles 12/28/2014 17 3 miles OR Crosstrain 30-45 min (cycling, swimming, hiking, yoga, elyptical, light weights) OR REST3 miles OR Crosstrain 30-45 min (cycling, swimming, hiking, yoga, elyptical, light weights) OR REST4-5 miles Crosstrain 1 hour - cycling, swimming, hiking, elyptical or light weights3-4 miles Rest 12 miles 8 miles 1/4/2015 18 3 miles OR Crosstrain 30-45 min (cycling, swimming, hiking, yoga, elyptical, light weights) OR REST3 miles OR Crosstrain 30-45 min (cycling, swimming, hiking, yoga, elyptical, light weights) OR REST5 miles Crosstrain 1 hour - cycling, swimming, hiking, elyptical or light weights3-4 miles Rest 14 miles 8 miles 1/11/2015 19 3 miles OR Crosstrain 30-45 min (cycling, swimming, hiking, yoga, elyptical, light weights) OR REST3 miles OR Crosstrain 30-45 min (cycling, swimming, hiking, yoga, elyptical, light weights) OR REST5 miles Crosstrain 30- 45 min- cycling, swimming, hiking, elyptical or light weights3-4 miles Rest 12 miles 6 miles 1/18/2015 20 3 miles OR Crosstrain 30-45 min (cycling, swimming, hiking, yoga, elyptical, light weights) OR REST3 miles OR Crosstrain 30-45 min (cycling, swimming, hiking, yoga, elyptical, light weights) OR REST5 miles Crosstrain 1 hour - cycling, swimming, hiking, elyptical or light weights4-5 miles Rest 16 miles 9 miles 1/25/2015 21 3 miles OR Crosstrain 30-45 min (cycling, swimming, hiking, yoga, elyptical, light weights) OR REST3 miles OR Crosstrain 30-45 min (cycling, swimming, hiking, yoga, elyptical, light weights) OR REST5-6 miles Crosstrain 1 hour - cycling, swimming, hiking, elyptical or light weights5 miles Rest 12 miles 10 miles 2/1/2015 22 3 miles OR Crosstrain 30-45 min (cycling, swimming, hiking, yoga, elyptical, light weights) OR REST3 miles OR Crosstrain 30-45 min (cycling, swimming, hiking, yoga, elyptical, light weights) OR REST5-6 miles Crosstrain 30-45 min - cycling, swimming, hiking, elyptical or light weights4 miles Rest 18 miles 6 miles 2/8/2015 23 3 miles OR Crosstrain 30-45 min (cycling, swimming, hiking, yoga, elyptical, light weights) OR REST3 miles OR Crosstrain 30-45 min (cycling, swimming, hiking, yoga, elyptical, light weights) OR REST6 miles Crosstrain 30-45 min- cycling, swimming, hiking, elyptical or light weights5 miles Rest 12 miles 11 miles
- 11. WHAT IS HAPPENING TO ME? • Endurance Level Increases • Cardiovascular Strength Increases • Muscle Definition Increases (but not muscle mass) • Resting Heart Rate Decreases • Weight Decreases (maybe!)
- 12. AGAIN…WHAT IS HAPPENING TO ME? Lots of soreness Minor injuries Toe nails falling off Bloody nipples (sorry men!) Unmentionable chafing Having to go NOW and the nearest restroom is 5 miles away
- 13. HOMEWORK Get fitted for and buy the right shoes Read the schedule and start moving Come run/walk with your fellow CLOUDRACERS!
- 14. LUNCH N’ LEARN SERIES STAY TUNED…. • Injury Prevention and Rehabilitation • Nutrition and Hydration • Race Day Prep