WOW Great Accomplishments

26.2 miles A MARATHON!  What a feat!  Keep in mind that in the first Marathon in Greece, the athlete died at the finish-it is that challenging! Several M4Lers finished the full course and many others enjoyed the team aspect of the relay!  Regardless, how you did it, we all praticpated in the first SB International Marathon and should be very proud of the grueling training we did! 

Thank you Coach Anthony for the expertise and encouragement!

Thank you to all the M4L teammates!  You are awesome!

Tomorow morning!

Hey Gang tomorrow we will indeed be having practice!!! We obviously wont be running too much at all 1-2 miles depending on what your running Sunday but we will meet at 7am @ SMHS track. You can expect a short easy warm-up, light drills and stretching as well as striders for relay runners. Practice will be in and out in under an hour so get a good nights sleep and I will see you in the morning!!

Anthony

Race day is upon us!!!

M4Lers-

13 weeks, hundreds of miles worth of training and our big day has finally come!!! Hope you're all excited for this Sunday. Rest has been our theme this week so regardless of the mileage you have gotten in be sure to take it easy from here on out!!

A couple of important last min preparations:

• Hydrate!!! Drink all the water you normally do plus more!! A couple good general guidelines to follow are drink at LEAST two liters of water every day until race day. Keep up with the water intake until your pee is no longer yellow but close to clear!!
• Carbo Loading - There are plenty of new age ways to get this done and please feel free to try anything that works for you so long as you do indeed get in extra carbs before race day!! As far as my recommendation start eating your carbs as of today one meal a day of extra carbs until Sat and then get in a carb filled lunch and dinner keeping the dinner low on cheeses and sauces like marinara. Remember its not just what you eat the day before but even two days prior that your body will be using to get you through the long haul!!
• REST!! Be sure to not only take some time off the road but also STAY OFF YOUR FEET!! Massage is a great way to get that blood circulating icing anything that even remotely feels fatigued, leg drains can be good last minute prep!
• Pre Race plans although we are not meeting this Sat be sure to get yourself up Sat morning at the same time you will be Sunday and get in a easy mile or two with eating and stretching to prepare your body to be ready to go! **4-6 Striders for those relay runners to prep the fast twitch muscles that we have been training that are ready to MOVE!!
• Sleep aside from resting make sure your getting consistent sleep in the days prior this should not be overlooked as even the most prepared can have a hard time making it through by bad sleep patterns!
• Remaining schedule: Thurs = Rest, at most 3 miles. Fri = Rest, no running. Sat = pre race

All in all it's been great working with you guys and I will look forward to seeing you all out there on the course and after the race to get some last minute season recaps from you all!!
GO MOMENTUM!!

Anthony

Practice to go on as usual this Sat

Hey team just to inform anybody who was thinking of making it out to today's practice, due to most of us visiting family it will be canceled. Practice will resume Sat at 7am see you all there!!

Anthony

Getting it out early this time

Marathoners I first want to apologize for dropping the ball on last weeks blog, So sorry I did not get it out to you all. Good news is though your mileage is going to drop off tremendously from this point until the Big Day!! This weeks mileage should be at 25 with and 8 miler on Sat and next week pre marathon you don't need to worry about getting more then 12 miles in. I will be sending out a more detailed schedule of our final week of preparation regarding tapering rest days and carbo loading. As for this week Craig and Mary came up with the brilliant idea of getting our 8 in on the last miles of the course itself. So if you can arrange a pickup or carpool the plan is to meet at SMHS at 7 and leave towards SBCC getting in the big hill on Cliff Dr and then having a ride or jumping in with a ride to get you back to SMHS if you need. Please let me know if this does not work for you and I will work something else out for you! This will be our last long run and if it's possible you should try and get your second longest last run in tomorrow (Wed) maybe 6-8 miles.

Halfers - I hope you are enjoying our speed/strength training as it is a bit different then we are used to and it really is the perfect time to work on our speed at the end our season of training. However I would love to meet with you guys outside of just Saturday morning, to get the most out of this training as you may have noticed it's not the easiest adjustment. So if you are available I would like to propose an optional 2nd practice on the week tomorrow at SMHS @ 3:45- 4pm that should finish up no later then 5-5:15pm before it gets dark. I would also like to get in another practice next week maybe Tuesday at the same time. Please email me or call Dawn to let us know if you CAN make it. I would like to have at least 4 participants to make it worth while. I will be at the track at 3:45 unless I don't here back from anybody my email agaribay2@gmail.com. I can tell you that this would be very beneficial to everyone as speed training needs to be worked on and we could just about double our days of this end of season training, if you can make it out to the extra days. If you cannot please try and put yourself through a mile on (tough) mile off easy workout Wed for roughly 6 miles. Your weekly mileage this week is at 20. Either way practice will again be held out at SMHS @ 7am for everyone!

Hope to see you all soon!

Anthony

Saturday, November 21, 2009

7am at San Marcos HS track for the FULL marathoners and the relayers!
See you ALL there!

Meeting place

This Sat morning our Marathoners will be meeting at 6:15am at the San Marcos turnaround (the parking lot where we met last time. The run will send you over Turnpike and up Cathedral Oaks to Los Carneros where you will make a left over the freeway and head down to El Colegio from there you will make a right and another right on storke. Left at Hollister and follow it til it crosses over the freeway like the Marathon will do and a Left back onto Cathedral Oaks. Stay on cathedral Oaks til you hit Ribera Dr and make that right as it turns into the bike path stay on the bike path over the little bridge that leads you to Patterson make a Left on Patterson and take the more mesa loop bring it back down Puente and viola! 23.2 miles back at SMHS!!

Reading that again confused me but don't worry I will have maps for everyone and it really is just a big figure 8. We will be leaving at 6:30am!!

Half marathoners will meet at 7am and can plan to be outta there by no later then 9am!!

See you all in the morn!

-Coach Anthony