Corre MAS Training = More Running

Sunday Training Groups

2010-09-16T22:33:00.003-07:00

Sunday Training Groups with Corre MAS are now in swing. Practices are FREE!!! We meet at the volleyball court area at the Surprise Recreation Center on most Sundays at 6:00AM. We offer different courses for you to train on as well as friendly advice as you prepare for your upcoming race. Hope to see you there... Please checkout our webpage for more information.
http://vulture75.tripod.com

1 Month

2010-01-05T21:31:00.002-07:00

The IMS Arizona Marathon is just over 1 month away. Runners should be hitting their longest runs during this timespan as they prepare to taper into race day. The tapering should not be too abrupt and should still be allowing you to get your juices flowing. Cutting too much off and doing it too quickly could lead you to a race day "lull" or flat feeling as your body may go into shock from not doing enough work in recent days.

IMS Arizona Marathon

2009-11-11T22:26:00.004-07:00

The second annual IMS Arizona Marathon is just over 3 months aways. It is important for those of you looking to participate in the event to register today as the event's cost will be increasing in the near future. The event once again will travel through the West Valley of Phoenix and conclude at the Westgate which is next to the University of Phoenix Stadium.

Segment 1: Preparation

2009-10-30T10:15:00.002-07:00

Preparation is essential to running and life. It is often a thing that can help make or break a race for a runner and any event. Even the most experienced runners prepare for their event. The preparation for a race may be as long out as a year or more for certain individuals and it may be as simple as registering to get yourself started. A simple example would be a runner who wants to run in the Boston Marathon in a couple of years and is beginning to run more regularly. For rookie runners or what I like to call... "Green Legs," that are about to run a race for the first time. I usually recommend for them to prepare for the worse case scenario that you can imagine at least 2 days prior to the event. Here is a list of some things that are usually helpful for this scenario...

- a inexpensive warm-up or cover-up (possibly even a large trash bag) to wear prior to a race and that you aren't afraid to lose
- extra water
- some light fruit snacks for before and after
- toilet paper (often overlooked)
- running shoes (not new)
- a comfortable running outfit... shorts, singlet, socks, and even under garments (all not new)
- your racing bib number (attached if possible to your singlet)
- a hat
- knowledge of the starting and finish line areas
- keys
- a bag or place to store your bloggings during the race
- a friend or possible driver for after the race

These are just a handfull of things that runners need to consider prior to race day.

What have I gotten myself into?

2009-10-15T23:39:00.003-07:00

This is a common fear for most people who have committed themselves to something at some point in their lives... a career, a relationship, and yes, running. The fear is natural and expected. The bad news is that it will most likely not go away, but the good news for running is that it can help be redirected to make things transition easier. The first segment of this fear to be covered explores Preparation.

Motivational Stories

2009-08-29T21:33:00.003-07:00

In your training, find inspirational stories that allow you to stay motivated. Most runners today have read or seen the Prefontaine Story and know of his life which was ended abruptly in the mid-70s during his quest for gold. It is important for you to find something which appeals to you and makes a personal connection. I personally have enjoyed recent stories of "Team Hoyt" and "Bless the Coast."

Team Hoyt is a real-life story about a current father-son team that competes in numerous physical activities from triathalons to marathons. It demonstrates a father-son love and what they endure together.

Bless the Coast hits closer to home as it involves a former runner of mine and his running journey with his friend along the Pacific Coast from Mexico to Canada. Their journey ended just this month as they crossed the Canadian Border.

Both of these stories address challenges that athletes must overcome. To me, they allow for some of us to realize that we can.

Marathon Season is Coming...

2009-07-24T20:39:00.002-07:00

The summer months are winding down and the racing distances are going to be increasing in length here in the Valley of the Sun. Typically, Arizona has warm months into October which is just in time for a nice November and the many turkey trots around the state. January then kicks off the new year with the P.F. Chang's events and that is followed by the IMS Arizona Marathon in February. For those of you interested in either or both events, it is essential you start your training today. Begin at the base and work your way up with your training and forget about doing much, if any, speed in these early months of training and these last months of summer.

Summer Running

2009-05-08T14:04:00.003-07:00

Arizona is a difficult place to train during the summer. As a near native of Arizona, I have found it important to be done with my workout by 8:00AM at the latest. The summer morning sun is typically poking its head over the horizon at 5:15AM and the temperature starts to climb almost by the minute shortly afterwards.

In regards to the evening training, you should not plan on hitting the pavement until about 45 minutes to 1/2 an hour before dusk. The day's heat has scorched the concrete and it has not had enough time to escape for a run much earlier than about 7:00PM. As an added bonus, the sun goes later into the evening before it sets and allows for you to run under the spectrum of our wonderful sunsets.

Summer Fluid Intake

2009-04-12T20:44:00.005-07:00

As temperatures increase, you must start to consume more fluids to keep your body functioning correctly. For those who exercise on a regular basis and especially run, the water intake is essential for allowing you to complete your run. Routine water stops are recommended and should be planned into your route. If you begin to become thirsty, you have already started to dehydrate and it's important to replenish the lost fluids.

Some Basic Training Factors

2009-04-02T21:41:00.005-07:00

The Following Items are "Some" Various Factors to Consider when Beginning to Train:
1) A "Somewhat" Clean Bill of Health to Participate w/ as Little, if any Restrictions...
Why? Because Training May and Does Cause Soreness that "May" Be Magnified with Pre-Existing Conditions.
2) Determine Your Purpose for Choosing an Activity...
Why? Because a Purpose Allows You to Stay More Motivated and Focused... ex: improve fitness, make friendships, establish a possible relationship, etc.
3) Ask Yourself, "What Am I Willing to Do to Be Successful?"
Why? Because Success often comes with a Price... ex: time obligations, lifestyle changes, financial dues, etc.
4) Choose a Sport that Interests You and Should Offer You a Challenge...
Why? Because You Will Be Doing It Often... Duh.
5) Know Your Personality and how You Respond to Successes & Failures
Why? Because Certain Activities Require You to Rely on Others and Some Don't.
Regardless of the Factors Above and the Ones You May Have, Simply Put... Put Yourself in a Situation that Will Allow You to Be Successful and Not Sorry.

Headphone Caution

2009-03-22T22:32:00.004-07:00

Please be careful wearing your headset to run. I have found that they can and do cause some hearing issues. Prior to this year's P.F. Chang's, I received a "shuffle" that I was going to use on my run. However, I couldn't find a set of headphones that felt comfortable on my head. The old fashioned foam ear covers that I grew up listening to felt too loose to jog with and I looked into purchasing the inner ear buds. I purchased an average priced set that fit snug into my ear and almost made me forget they were there until I would turn my head and feel the cord. After a day or two of using this setup, I did experience some discomfort in my hearing. I felt as if the normal sounds I had experienced were being filtered. Red Flag... I had heard about this problem of the sound being trapped in the ear and not being able to escape with the inner ear bud headsets, but now I was experiencing it first hand. Needless to say, I did wear a headset at the marathon, but it was of the old fashioned foam style. I wore them as long as I could tolerate them and ditched them just beyond the halfway point.

Running Priorities

2009-03-22T22:22:00.003-07:00

Too many people have their running priorities out of order. The single most important priority should be that you have a goal (Examples: weight loss, a specific race, improve health, & others). Even the recreational runner has a goal that may not be classified as one, but internally is... an example could be they run because it helps relieve stress from a day at work or in current times financial woes. So, is it important to have the latest gear or the most expensive technology on your head... No, but the shoes can make it less painful if you do it enough.

Recovery

2009-02-18T07:50:00.002-07:00

Your recovery from an event will be based off of how much preparation you put into your training. Someone with more prerace conditioning will recover quicker than an individual who trained infrequently. Regardless, speed work will be at a minimal for the next few weeks until your legs are recovered. However, you should be active in walking and stretching to help in the recovery process. The stretches should be light and little, if any, resistance. The key is to be patient and not overly aggressive in your next few weeks of running.

Congrats to All IMS Runners

2009-02-18T07:49:00.001-07:00

Congratulations to all of you who participated in the Inaugural IMS Arizona Marathon Events. It was a wonderful morning for the event.

Get the Time In...

2009-01-28T20:20:00.004-07:00

As the IMS race approaches, it is important to get a long run of approximately equal time duration to your goal time. Why? It is recommended for runners as to not be in new territory or time on race day... Distance is not really relevant on this run, but time is... ex. for a marathoner, you obviously will not be running 26.2 miles, but you can still do 3 hours if that is your goal time.

January and February Workouts

2009-01-02T11:29:00.003-07:00

The January and February workouts for the IMS Arizona Half-Marathon are on the webpage. The race is just over 30 days away. It's important that you start to utilize every day of the week for your training... whether it be running or another activity that gets you moving.

Dress Attire

2008-12-17T21:19:00.002-07:00

As we enter the "wet" or "cold" time here in the valley, it is important that you dress for the occasion (a.k.a. your training). I recommend checking the weather the night before as a quick reference for the following day's outfit. This will give you an idea of what to wear, but ultimately, you will know if it is too cold within the first couple of steps out the door. Keep the attire simple and in layers... I find it easier to have warm legs and tolerate cold arms, but I do not intentionally set out being cold. A little chill is okay, but anything more than that may require a wardrobe modification. Gloves and hats are always good as they are small and keeps the extremities warm... a long sleeve shirt can always be wrapped around the waist as well as your body gets moving. At this point, you should be trying different combinations of clothing to see what you feel most comfortable while running.

Meet with Me

2008-12-14T21:25:00.003-07:00

If you would like to discuss with me the status of your training and what you can do to help you along, I will be at the Desert Classic 30K Race this coming Sunday, December 21st. I will be wearing a "MAS" shirt and most likely a black hat. Check for me at the finish line.

Music or Not...

2008-11-29T14:34:00.003-07:00

People are always curious about listening to music while they are racing or training. My thought is this... if you train with it on a normal basis and it does not hinder your running, then wear it... However, I do not recommend running with music on every run because it is important to listen to your feet as you run. Racing and listening to music is your call... for shorter races which require more speed, no way..., but for the distance of a marathon, I am thinking about making it part of my routine because at that distance your body has ups and downs and the music helps me take my mind off of things. A down to that is you must be aware of your body... getting caught in the moment of the song may cause you to suffer from too much speed... too early and force you to slow. Have a race plan and music plan... Plus, new batteries wouldn't hurt.

The Long Run

2008-11-14T21:42:00.002-07:00

When should I incorporate my long run during the weekly run? Basically, I look at two key components to incorporating the long run...
1) How long is the race?
The distance of your race will usually dictate the distance of your long runs.
2) What day is the race on?
If it is a longer race, have the day of the week in which the race is run be your long run day.

Getting Serious

2008-11-09T23:00:00.002-07:00

The Inaugural IMS Arizona Marathon is just over 3 months away. At this point, you should have committed yourself to a training routine for the marathon or half-marathon. If you would like to meet and discuss your progress and get some additional coaching, please checkout the webpage, http://vulture75.tripod.com , for adult practice times and days. For those who have been unsure in their training, it is still not too late to have a program designed to meet your needs.

Proper Eating

2008-11-05T21:31:00.002-07:00

Yes, what do you eat to get your best performance? Personally, I tend to be safe with what I eat and not experiment. I usually recommend to not eat anything of a substantial quantity within 2 hours of a race (a small fruit snack or piece of a plain bagel or your food of choice should be sufficient about 30 minutes prior to a warm-up to keep fuel in the tank). If it's a shorter and faster race, eat even further out from race time. A shorter and faster race will usually get the stomach more easily irritated. Typically, eat what you do normally before your training runs.

Water...

2008-10-30T19:59:00.003-07:00

Water is a crucial part to your training that cannot be overlooked. The novice runner should plan routes that incorporate water stops along the route or utilize a personal water bottle. Many runners have found it difficult to run with water because of the swishing noise or added weight that is caused from the bottle or pack. A more experienced runner will usually understand their body enough to plan the run with sufficient water before the run or with minimal stops along the run. One story coaches typically use with their runners is that once you are feeling thirsty, it's already too late and you already have some dehydration occurring. Runners are encouraged to drink water regularly, almost on a schedule, to keep themselves in balance.

Your First Marathon, Nervous or Scared?

2008-10-24T20:45:00.006-07:00

Fear is normal for most first-time marathon runners and honestly, most veteran marathoners carry a level of anxiety into the race as well. Every marathon carries unpredictabilities into it that must be addressed, as best as possible, through training. However, be ready for anything and expect the worst because it could only get better. As runners and in life, we can only control so many factors and the rest we must learn from and run with.

Reaching a Training Plateau

2008-10-21T20:03:00.003-07:00

Most runners and athletes reach a plateau or a point in their training where progress is slow and/or nonexistent. Beginners tend to make the most progress in their training if they can get beyond the initial setbacks (the body's normal aches & pains). For those who have been active for most of their life, they will have an easier transition to a life of fitness and well-being. However, there are many people who desire to be fit, but cannot get beyond those new feelings associated with being active. I believe people are able to be successful in their goals if they ALLOW themselves to achieve it. Unfortunately, some athletes look for reasons to enable them to fail or give up on their goal. For me, when an athlete reaches this "plateau," I recommend they introduce or incorporate new things into their training to re energize them and get them excited.

Goal-Setting

2008-10-15T19:51:00.002-07:00

A marathon is an event that requires much preparation. Most experts usually suggest at least a 20 week period of training prior to the event, but I personally believe that the earlier you begin... the better (especially for the novice runner). Runners should also set personal fitness goals for themselves to allow them to stay focused. I like to tell my runners to find local races of shorter distances to get their feet wet and test out their progress in training.

Strength in Them There Hills

2008-10-06T22:47:00.002-07:00

Novice and most entry level runners tend to attempt to develop leg strength through leg weights in a controlled environment (a.k.a. a gym). However, most experienced coaches will emphasize that leg weights aren't bad in moderation and with a monitored plan to improve, but they ultimately recommend the strength that comes from your long run with the incorporation of hills. We are not saying to do the short sprints up and down the local amphitheater, but to plan a route that encounters hills along the way at a controlled pace or effort. The treadmill may have a "hill" or "random" selection to select from, but nothing can really replace the freedom and sense of accomplishment to hitting the trail and conquering a hill on your run.

Organized Training vs Drop-In Training

2008-10-02T22:59:00.002-07:00

From personal experience and in talking with others... Organized Training Wins. By saying Organized Training, I mean that the group or individuals meet and have an established goal to achieve in their workouts... not a free for all and see you later... A.K.A. Drop-In Training. Yes, there is usually a fee involved, but for most beginners, you are buying the coaches knowledge and experience which can save you a lot of heartache (and pain). From a coaches perspective, they, the coaches, are providing you a service and helps to guarantee your committment to the cause... which ultimately benefits YOU!!!

October IMS Half Marathon Training Schedule

2008-10-01T19:52:00.002-07:00

Click Here to to View the IMS Relay Training Schedule & Half Marathon Training Schedule

Carbonation-Free

2008-09-30T23:39:00.002-07:00

Competing in endurance sports requires your body to be in above normal physical condition. Some top athletes have given up carbonated beverages because research has shown that the carbonation in these "bubbly" drinks actually replaces the much needed oxygen in the body's blood. Thus, the lack of oxygen in your body's extremities may lead to fatigue of the muscles.

If the Shoe Fits...

2008-09-26T21:45:00.002-07:00

Simply put... the right shoes can make your race and your training. It is usually recommended that you only use your running shoes for running and no other activities (ex. yard work, cross training, etc.). Most shoe experts and coaches utilize the 300 mile rule for replacing shoes. The rule simply states that as you approach this accumulated distance of 300 miles, you get a new pair of shoes. I apply this rule to myself, but believe that the life of a shoe can vary with a lighter or heavier runner. Running studies show a typical footstrike can have as much as 3-5 times your body weight. So, it makes sense for a lighter runner to have a longer shoe lifespan as compared to the heavier runner with the same shoes. I also listen to my feet... shoes that tend to be near the end of their life often make a different sound then a new pair because the shoe has lost most of its internal integrity and support system.

Training Programs

2008-09-25T15:12:00.003-07:00

Marathoners, Half-Marathoners, & Relay Runners... Individual Training Programs are now being created for the IMS Arizona Marathon Events. If you are interested or have any questions, please e-mail me... corremas.2007@hotmail.com or visit the web page: http://vulture75.tripod.com

Success is in the Race

2008-09-18T07:35:00.005-07:00

People need to choose the right race for their fitness level. With minimal time and training, a marathon for this type of runner would most likely be a death march or a suicide run... they can't wait until it's over. A runner at this level would most likely enjoy a relay with their friends and the shorter running distance. An experienced runner, but with little base could probably fake or survive the 1/2 marathon, but would struggle in the full. However, a runner with a history of running and a well developed training plan would enjoy the challenge that the marathon offers. As Frank Shorter put it... "Have Fun!(at least until mile 22)." At Corre MAS, we encourage our runners to "Walk, Jog, Run, & Race: Taking 1 Step @ a Time." Be smart and know your body.

Relay Teams

2008-09-16T15:52:00.002-07:00

We are now forming relay teams for the IMS Marathon Relay. If you would like to be a part of a team or need a team, contact me.

5 Months Until IMS

2008-09-16T15:46:00.002-07:00

Checking the Calendar... the Inaugural IMS Marathon is only 5 months away. Hopefully, those of you committed to running the Marathon have already made arrangements to be training on a regular basis. If you are still in need of workouts or a training group contact me for more information.