Thursday, June 30, 2011

Mt. Wilson Trail Run

Poison Oak

This week, we are going to the top of Mt. Wilson via the Mt. Wilson Trail (Sierra Madre). We'll be meeting at 6:15am in front of the park located on Mira Monte Ave. The address is: 168 E. Mira Monte Avenue, Sierra Madre. We start the run at 6:30am. It's going to get hot on our way down, that's why the early morning start time.

Directions:
From the 210 Freeway Arcadia, exit Santa Anita Avenue and go North. Turn left (West) on Grand View. From Grand View turn right (North) on Mountain Trail Ave. Drive up a couple blocks to where the road ends but turns left as Mira Monte Ave. Turn left here. Immediately on your right is Mount Wilson Trail Drive. Park in this area on the street, either on the lower end of Mount Wilson Trail Drive or on Mira Monte.

Run specifics:
14 miles roundtrip with approximately 4,745 feet of elevation gain. It's an out and back trek, so we'll be getting the same amount on the descent. Although the entire trail is runnable, I don't expect everyone to run every inch (some sections are gnarly climbs). We'll be exposed to the sun for the first 1.5 miles and again at the top of the trail. Trails are mostly packed dirt with loose rocks and acorns. There is one very easy stream crossing. Some poison oak, so be careful (leaves of three, let them be). Some sections are narrow and we'll see more traffic on the trails later in the morning. We'll be running in segments so we can regroup. The regrouping areas (and their mileage) are: 1.5 miles to First Water, 1.7 miles to Orchard Camp, 1.8 miles to Mt. Wilson Junction (the bench), then 2 miles to the top of Mt. Wilson. Look at this run as hill intervals and don't be intimidated:-)

Must haves:
Bring some kind of liquid and electrolytes. I'll bring some extra GUs for people who may need them. Wear sunscreen! Wear a hat if you like or sunglasses - it can get really bright up top. Make sure your shoes have good treads. Bring a snack if you want. We'll be taking a rest at Orchard Camp 3 miles into the hike and at the top. Bring cash if you want to get something from the Cosmic Cafe at the top. I'm bringing a camera, but bring one if you like to take outstretched arm shots of yourself, hipster:-) The pictures from the top are amazing.




Monday, June 13, 2011

First Week of Half and Full Marathon Training

Tuesday marks the first day of our training for our fall marathon races. Before I explain the specifics of the first week, let me give a brief overview of the training schedule.
The plan is divided into 5 cycles: Base building (aerobic); distance/speed (lactate threshold); speed (V02max); taper and race; and recovery. Each day and each workout has a purpose that will lead us to peak performance on race day. By breaking down our training into cycles, we are able to work on key components to distance running.
In between cycles is a one week “recovery” period where we continue to run miles, but without a high degree of effort. This is a time for our bodies to react and benefit to the work we just did and to prepare for an upcoming new stimulus.
The first period of training will work on developing a strong aerobic base and generating strength in our legs and core. We will accomplish this by running hills, working on good form, an strength training.
Following the aerobic training we add distance and speed to our runs. When we run marathons we run at a level just below the point where our bodies begin to produce high amounts of lactate acid. During this time we train at those levels and just above it to get our bodies accustomed to running at faster efforts without breaking down as quickly. We emphasis good running form as well as flexibility movements so we can run more efficiently.
The weeks leading up to our taper is focused on enhancing our current V02max capabilities. V02max is our body's maximum ability to gather and distribute oxygen to muscles for energy use. The higher the level, the more efficient we are able to use oxygen in developing energy. We will do shorter runs with higher efforts to push our bodies to near maximal anaerobic exhaustion. Our bodies will adapt to the work and we'll have a higher anaerobic base as a result. A focus will be form and leg strength.
The fourth cycle is our taper and race week. this is the time when we heal our bodies and give it a chance to recover for peak performance. We will gradually draw down the miles while continuing to perform them with intensity.
the last cycle is our recovery. This is an important time so we can roll into a new plan, with new goals, without injury.

Week 1 (17 weeks until race)

You should calculate your pace times on a reasonable half or full marathon goal time using McMillan Running Calculator. Official group runs are Tuesday nights and Saturday mornings. Both the half marathon and full marathon plans will be emailed to you.

Tuesday: Meet at Rose Bowl Aquatic Center (RBAC) at 6:15pm. 2 mile warm-up then meet at the bottom of Salvia. We will be doing 5 repeats of the hill. The first one should be done at an easy pace (conversational). The focus will be on proper hill running form: Head neutral to slightly up, bend at the ankles and knees, slightly leaning forward, body is erect, arms relaxed and at 90 degrees or so, short strides landing on the mid-foot or forefoot, and foot should land directly below your hips.

Wednesday: (optional to meet with group) Meet at RBAC at 6:15pm for 4 mile recovery run on the Lower Arroyo trail followed by active stretching and core strength work at the park in front of Kidspace museum. Bring a blanket or yoga mat. You can then run a Rose Bowl loop with CalTri if you want to add more miles.

Thursday: (optional to meet with a group) Meet at RBAC at 6:15pm for a run to Hahamongna basin for long effort runs.

Friday: Rest

Saturday: Griffith Park run. Meet at the pony stables on Crystal Springs Drive for a 10 mile run on the Griffith trail System. We meet at 7am. BRING WATER! There is no water support on the trail.