Support Comes in Twos: Saucony and ProCompression

This week I want to take a moment to thank two new sponsors I've been able to add to "Team Marco" this year. I like to think of sponsors as key ingredients in the support network almost every runner has to invariably create to successfully compete post-collegiately. 

Whether you train your butt off to make an Olympic team or just to shave a few more seconds off that personal best - having someone outside your little support group give you the nod means a lot. So, on that note, thank you to Saucony and ProCompression for the support this year. 

I'm pleased to be representing another local San Diego company in ProCompression. There are a lot of compression sock companies out there but I believe this has to be one of the better ones. They have a simple and comfortable compression sock (in tons of colors!) but it gets the job done in both recovery and competition. 

The Saucony Hurricane Program offers great support and an opportunity to take part in Saucony events regionally. I'm excited to get to know the regional reps and compete for an organization that has an eye out for the running community at large. 

I've only been out of college going on three years but it has become apparent that finding your support (#FindYourStrong) year in and year out to continue training is so important. It's tough for sure, but with a positive attitude and friendly spirit you will be surprised at whom you find are willing to help. 

I'm going to close up with my tentative racing schedule for this spring and summer. Maybe you'll be at a few meets on this list! 

April 7 - Carlsbad 5k - Open Division

April 13 - Pomona-Pitzer Invite - 1500 

April 18-20 - Mt. SAC - 1500 

April 28 - Payton Jordan - 1500 or 5k 

May 4 - Oxy Invite - 1500 or 5k 

May 19 - Bay to Breakers 12k  

June 1 - Jim Bush Invite - 800 or 1500 

June 2 - State Street Mile 

June 5 - Summer Nights Series - Mile 

June 19 - Summer Nights Series - 800 

June 22 - Bonita 5k 

June 26 - Summer Night Series - 1k 

July 4 - Alliant Energy 8k 

This makes for a long racing season and there will definitely have to be some adjustments in there to maintain fitness over the several months of racing. However, I've set myself up well early and look forward to mixing and matching these racing opportunities. I'm putting myself a little out of my element but I like that challenge. 

Once again, thanks Saucony and ProCompression! Thanks for reading! 

- Who can you inspire? 

A Time for Firsts: SD Half Marathon

I've been MIA with my last two blog posts but I have good excuses, I promise. I'm sure you want interesting and engaging posts and I've been kept busy the past two weeks with school work, seminars, coaching, and training! That means my brain is brimming with tons of inspired thought (at least I hope!).

Since my graduate work has begun most Sunday evenings I'm left spent from absorbing that week's material. I've been amazed week in and week out at the unique characteristics of the human body - simply amazing (and intricate)! If you don't believe me just glance over this webpage on the shoulder complex for a few minutes. 

I capped off this week in style I think by competing in my first half-marathon! This time last year I hadn't really started "training", I was running, but not really training, because of the pain I had in my lower back still. Well, I've come a long way - not perfect - but way better. In this year's goal setting session with Natasha I had written down I wanted to be able to run a solid half-marathon. The stipulation being that I had to complete a block of uninterrupted training of at least 70 mpw with a threshold run of up to 6 miles and aerobic threshold (marathon pace) run of up to 10 miles. These weren't accomplished all in one week mind you, just consistently scattered throughout. 

Turns out I was able to do all of the above and I "treated" myself to this week's San Diego Half Marathon. Before I continue, I highly recommend this half if you are looking for a scenic, flat (relatively speaking), and well run race. Check out the course map, be wary of the Washington Street hill (200+ ft over 1.5 miles), but also make note of the significant downhill from mile 10 to the finish. 

In summary, the day turned out to be perfect with starting temp in the 50s. I took second overall and had a blast being able to enjoy running through the streets of my hometown (results here). I even passed within 100m of my apartment during the race! I don't have plans to run another half this year, but things might change as the fall rolls around. 

I'm so happy to have Chocolate GenUCAN! 

With this race capping my conditioning period I'm looking forward to making another transition in training and competing on the track a few times this spring. I've had plans to compete in the 800 and 1500 on the track and a road 5k here or there through June. I'm feeling confident again and enjoying the process of training and racing. 

I'll close this week's blog with my moment of the week. Yep, it's not my half-marathon. As you might know, I help run a small nonprofit called 2nd Recess that works with youth to expose them to fun and fitness through running and track & field. Well, this week we had Olympian and too-many-to-count national champion race-walker Tim Seaman come out and visit our group. He, his wife, and one of his athletes took our 30+ kids through race-walking drills and games. They had a blast! It's hard to describe the feeling I get when practice is over and you know in your gut that somehow you have made a small difference in a young person's life. That's true inspiration. Here are a few photos and video from our 2nd Recess session, enjoy! 

The 2nd Recessers after mastering race-walking! 

Here, the 2nd Recessers are learning a race-walking drill. Basics first! You can hear Paul Greer of the San Diego Track Club in the background coaching the Rockin' N' Runnin' training group prepping for June's Rock & Roll marathon.

Who can you inspire? 

This Week in Photos (Birthday Week)

Another pretty busy week! It was my birthday, hooray for 25! More school (loving every minute of it!) And of course, Valentine's Day! Instead of writing a post I thought I could express my wonderful week in pictures: 

Jim Ryun inspires by visiting 2nd Recess! It was his first time back to Balboa Stadium since breaking 4 minutes for the mile as a high schooler!

2nd Recess: Close to 30 kids and going strong! Learning a few hip drills, fire hydrants are always a hit!

Best girl a guy could have - Tash always gives the best cards! (Notice the alligator with a party hat :)

Birthday Part 2: Solid session at UCSD track, a couple 300s paired with a short LT run on the grass. Perfect way to start the day!

Pic of the Week: A sneak peek of our engagement photos. Weathering a quick SD storm was well worth the cool shots we got!

Lastly, I ran in the Coronado Valentine's 10k this morning as a rust buster after 3 monthsof solid training (results here). Came in 4th overall and ran 31:27. Not bad in my book. Better than in late fall and a whole universe away from last year! Thank goodness I kept practicing my Ps: Patience, Perseverance, and Positivity! 

Thanks for reading! 

Who can you inspire? 

Inspiration Comes in All Sizes

I would not be the person I am today if it weren't for the passion I developed early for running. The wonderful friends and experiences that came along the way as a result of the sport have left an indelible mark on me. However, perhaps the two greatest effects running has had on my life are this, 1) I met my fiance Natasha in Flagstaff, and 2) I discovered how to use my passion to inspire others. 

Now, these two things also happen to be related because it has been through Natasha that I've been able to see my passion positively affect others. In the summer of 2011, right after we had moved from Flagstaff to San Diego, we decided that we wanted to be able to make a difference in our community using our talents as professional runners. After a series of electric brainstorming sessions, an idea was born: 2nd Recess. 

2nd Recess began in earnest that fall of 2011 with Natasha and myself at the helm. We dove in head first knowing that somehow, through running and our passion for it, we could make a difference in someone's life. That first season, which lasted from October through December, we had five dedicated young athletes who came once a week to learn more about fun, fitness, and healthy living. We expected to be teaching them about what we knew but instead found that we too were learning a lot from what they had to say. 

Our motto, from the beginning, has always been, Inspiration through Action! We deeply believe that by providing kids with a positive environment and good role models we can make a difference. We do this through running, but know that the same principle can extend to all things. On the surface we also wanted to provide opportunities for kids to explore running in a fun way while also teaching them about staying healthy and eating right, but behind that message was always impetus that through our actions we could inspire others. 

Fast forward now to February, 10, 2013. We are two days away from our second session of what is our fifth season of 2nd Recess. Last week was our first practice of the new year and we had many familiar faces but also a large handful of newcomers. In all, we had 36 participants that night. 36! There we so many that the four of us (Marie and Kyle joined our 2nd Recess clan in 2011) had our hands full! Each season we have grown in size and our program has flourished. 

2nd Recess: Long Jump practice! 

The kids, we have realized, know so much and are willing to work so hard. They soak up everything we tell them and always carry a positive attitude. I look forward to every Tuesday night, when I get to put on my 2nd Recess t-shirt and meet with the kids. I take pride in the curriculum we have created and feel myself fill with joy when the kids we teach leave us with "thank you"s and big smiles. 

As our little organization continues to grow so too will its ability to inspire others. From our community to yours we want to be able to make a difference. Through running we have found our vehicle for change and with it will continue to reach as many families as we can. 

Our final challenge to you is this, ask yourself this question: Who can I inspire? We hope that you too can find a way to inspire others. It will always start out small but with patience, perseverance, and a lot of positivity you will begin to see what you can do! 

To learn more about 2nd Recess and what we are all about please visit our website, and don't hesitate to contact us with any questions you might have! 

2nd Recess: Spring 2011 - Awesome group! 

Let the Mastery Begin

On Monday of this week I started my one year journey towards earning a Master's in Exercise Science. The official program title is Exercise Science and Health Promotion with a specialty in Performance Enhancement and Injury Prevention.

It was a big decision to continue my education but one that I feel is necessary if I want to become a well-rounded athlete and eventually, a collegiate coach. There are so many facets to athletics and designing and implementing a successful training program/philosophy is tantamount. This week has been a blur - but a very enjoyable blur! So much of the information I'm coming across is brand new to me. I graduated from UCLA with a degree in History - more suited to studying the culture and habits of south east Asian island societies of the early 20th century than the components of a well-rounded integrated training program or principles of arthrokinematics.

However, I've been able to shake the dust off my notebooks and break out my study skills and hit the books running! This semester includes three courses (all taken online): Human Movement Sciences (Kinesiology), Sports Performance Training, and Exercise Science. Most of the courses follow a similar format because they are done online, so there are readings, lectures, discussions, and quizzes to be turned in each week.

It's exciting learning new things and my mind spins out of control with ideas when I come across a topic I know I can utilize in the future. I'm happy that I discovered a passion within the sport I enjoy so much. Coaching offers such a different perspective to endurance training than competing as an athlete does, although there are still many ways the two overlap.

As the year progresses I'll be able to get certified as a Sports Performance Specialist and work with athletes, clients, and individuals with a more solid knowledge base. I will continue to apply to coaching positions at the collegiate level (and hopefully land an interview!) and still compete individually, applying what I learn on myself (and maybe Tash too :).

I'll wrap it up with a few topics I found most interesting this week:

1) Arthrokinematics (study of joint movement) - So many components to joints it's just mind boggling!

2) Principle of Integrated Training - In summary, learning to systematically train the whole athlete from the ground up. Think, turning a runner into an athlete thereby making them a better, faster, stronger runner.

3) Stress Proteins - When cellular proteins are damaged a signal is sent to release stress proteins that go to repair them. This is part of the process of adaptation that occurs when we train.

As I learn more and more I will continue to share! If you have questions let me know! It will test what I have learned and help me study!

Until then remember to ask yourself: Who can you inspire?

Getting Educated

I promised a recap of the USATF coaching clinic last week and here it is! For starters, I have to echo my sentiments from last week. The course was an excellent resource and great stepping stone for any coach at any level. I have been a part of the sport (track & field) for years now and I came away with a far better understanding of the different skills, mechanics, and science behind every discipline.

The course ran from Friday evening until the early afternoon on Sunday, about 22 total classroom hours. The course was meant as a comprehensive introduction to the methods of coaching track & field and went over everything from coaching philosophy and ethics to biomechanics and specific event training. We had three great instructor-coaches who did an excellent job of breaking down their subject areas. You can view the coaches and their credentials from the USATF event page.

Naturally, I had a great interest in what the curriculum had to say about the endurance events but I went into the weekend focusing most closely on what I could learn from the other events I was less familiar with. Sure, I have seen my fair share of sprinters, throwers, hurdlers, and jumpers practice and compete, but I would struggle mightily trying to explain how they do what they do! At the surface, track & field doesn't seem so overt a scientific process, but if you want to understand how to sprint faster or jump higher it would behoove you to learn some of the basics. Most of my education has not been based in the sciences and although I've read a few books that touch on physiology the concept of kinematics was relatively new to me and I didn't realize you could discuss the 100 meters in terms of displacement, Newton's 2nd Law (F=ma), and momentum.

Going in with an open mind and a willingness to learn was my greatest advantage and allowed me to really take in all of the fascinating topics. I was glad to have a few familiar faces in the classroom with me (shout out to fellow Bruin and vaulter Casey DiCesare!) and it was great to feel the energy in the room and the genuine passion for the sport that every individual had. If you are going to spend 22 hours in a classroom on a weekend you had better have passion!

I was glad that I took another step to becoming a better athlete and down the road a solid coach. I've slowly discovered over time how much I enjoy working with athletes of all ages and sharing in the discovery of their talents. I have a series of influential people in my life who have helped shape this desire and I feel it is only right to give them the credit they deserve. So, thank you Coach Downey, Paul Greer, and lastly Forest Braden - you continue to provide me with inspiration daily!

I will continue to educate myself, keep an open mind, and listen. Coach Guarino  at USD has allowed me to work as a volunteer coach this past fall and now this spring and I look forward to working with a dedicated group of young men and women this season. I'm also chomping at the bit to start my MS in Exercise Science and Health Promotion (focus in Performance Enhancement) tomorrow! I have my textbooks out and I'm ready to build off my experience from last week.

If you are a fan, athlete, or coach definitely check out the USATF Coaching Education course options near you. It is worth the experience. If you happen to be an endurance lover in the SoCal area maybe check out this gem of an opportunity: The Running Summit, a level 3 course (open to everyone), is coming to town with some of the most brilliant minds in the sport! I know I'll be there!

To end I'll list a few of my favorite topics from the course last weekend:

- The "drag" start (video here)
- the Transfer of Momentum and Hinged Moment (video here, see between 8-12 seconds in)
- the Concepts of Periodization - I really enjoyed learning the universal terms such as macro/micro-cycle and their application to planning training.
- Multilateral Training - includes the training of five primary biomotor abilities: strength, speed, endurance, flexibility, and coordination.

I like to hear from others about their experiences (Twitter is a heavenly tool for that) so if you have something to share, I want to hear about it!

As always, who can you inspire?

USATF Coaching Clinic Recap and Training Week!

This past weekend I made another investment in my coaching education by attending a USATF Coaching Education Level 1 course held at Pomona-Pitzter. It was a jam-packed weekend going over the fundamentals of track and field, training theory, physiology, and coaching philosophy. I ran into a few friends and acquaintances which made the event even more enjoyable.

Since I only just returned home this evening (Sunday) I won't have time to give a full recap any justice but I will say this. I thought the course was an excellent introduction and refresher. I highly recommend anyone who is interested in the sport (in any capacity: athlete, fan, etc.) to attend one if you can. You are brought in touch with great teachers and facilitators as well as fellow athletes, coaches, officials, and fans whom you can share and exchange experiences. 

Look out next weekend for my recap and what I took away from the course. Until then, thanks for reading and here is a week from my training log to tide you over! 

WEEK 5

January 7-13

MONDAY 

AM- Achy yesterday in low back and hamstring. Run- Balboa Park Loop #1 (about 10 miles). 69 minutes, took it easy. AC run. Legs still feeling yesterday's LR. A bit achy in the hamstring. HR = 138-144. Street marker (how I can guess my pace at the end of run, in this case just the time down the block before my apartment) = 50 seconds. 

- core (5 exercises), pushups 4x20, reverse pushups 4x5

- rope stretch

PM- 25 min Founders

Notes- Achy when sitting, into hamstring. Good when lying down. 

mHR = 51, Sleep: 11pm-7pm

TUESDAY

AM- Mission Bay- 8mi SS using HR monitor. TT (total time) = 48:42 (6:07/mi). Goal was to stay in the zone of 160-170. HR = 165 avg. Felt very comfortable.

1) 614 (HR = 172), 2) 604 (167), 3) 552 (166), 4) 608 (165), 5) 559 (164), 6) 606 (164), 7) 611 (165), 8) 558 (166)

- Work for 6hrs

PM- Weights (30 min)

mHR = 45

WEDNESDAY

AM- 73 min run in Balboa (Loop #2). HR = 130-146. Achy today, sitting in my glute and going into my hamstring. Since Tuesday. 

PM- 20 min Founders, feeling nerve on side bends. 

mHR = 47, Sleep: 10pm-6:30am

THURSDAY

AM- 1 hour fartlek w/roll on recovery (medium effort run, about 20-30 slower than fartlek "push"). 20 min running, 5x1 minute on/off, 2x3 on/2 off, and 2x2 on/3 off, 10 minutes running. Glute still "nervy", hamstring ok. HR = 156-162. 

PM- Weights (30 min), Acusport (acupuncture) 

FRIDAY

AM- 20 min easy plus rope stretch. 

Gino, ART. New press up routine to increase lumbar flexibility. Hamstring less nervy today. 

PM- 40 min w/Tash easy in Balboa. HR = 120

SATURDAY

AM- UCSD, 10 x 10 second hill sprints. W/u 23 minutes, Cruz drills, 4 strides, c/d 10 minutes BF (barefoot). 

PM- 20 min Founders

mHR = 48-49

SUNDAY

AM- PQ Canyon, using Garmin. 14.4 miles, 1 hour 44 minutes. 7:15/mi avg. HR = 151. 

mHR = 48-49

Confident Coaching: 'Hansons Marathon Method'

If you are an avid runner, how many times have you found yourself at a point in your training where you just don't know how to prepare for a particular event or distance? Maybe you are a brand new runner wanting to complete their very first road race or a veteran looking to move up in distance. Whichever group you may find yourself in Hansons Marathon Method may just be the resource for you. 

The Hansons Marathon Method sheds light on the successful training principles Keith and Kevin Hanson have used for years to guide thousands of runners through the marathon. Luke Humphrey, author, coach, and athlete, methodically takes you through the Hansons' training. He describes how and why certain elements exist in the program and why they have withstood the test of time. 

The book preaches caution and doesn't sugar coat the hard work needed to properly complete marathon training, yet under the surface always assures that if you can stay true to their methods, success on race day is almost certainly yours. 

Even if you are a warrior of the road and have logged thousands upon thousands of miles, this book may offer you a fresh and simplified perspective to training. The training lexicon isn't too complex for the average runner or even a fresh face to the sport, and even so the terms are explained well enough in context to keep your mind from spinning. 

However, I found one aspect of the book kept it from being a truly inspiring read. The material was lacking in citations and footnotes clarifying where the research behind each method of training was coming from. Phrases such as "research tells us" and "physiologists tell us" aren't enough to warrant credibility to the author's claims. 

Hansons Marathon Method is the perfect book for beginners and veterans alike, offering more information in a clear and concise manner than many books in the same category. It leaves no stone unturned, makes available the tools to succeed, all the while instilling confidence with the voice of a master coach. 

New Year and New Things to Talk About

It's a new year and like many people around this time I have made a few resolutions. Well, they aren't really resolutions as much as they are recommitments. I really enjoy writing and keeping a blog but for some reason I just keep losing pace during parts of the year. This time around I believe I've found a great way to keep a steady stream of my thoughts out in cyberspace.

The goal I set for myself was to blog about something at least once a week. Now, I know my track record shows I haven't been able to keep that kind of writing activity up but I have a plan! If I can't find the time or get myself to write Something of Substance (or as the Hanson's Marathon Training lingo goes "SOS") then I will just post that week's training log entry. Since last year I finally went an entire year of posting in my training log every week I'm confident I will always have ready to go material. Plus, I'm always interested in viewing others training logs and I assume others are too! If you are like me you should probably check out what Nick Symmonds has available on his new site.

I haven't decided if I'll just write a synopsis of my training, post a photo of my log entries, or go really in-depth to what I was thinking. We will just have to see. I look forward to this new literary challenge and I hope that I can stay on course!

TRAINING LOG ENTRY
WEEK 4
DECEMBER 30 - JANUARY 6

Monday: AM- 60 min run at University City (high school) through canyons with Riess and Chuck. Ended up on the track at 6:20/mi pace. HR (heart rate) = 150. Core (5 exercises) and pushups (35). Walking stretches to end.

Tuesday: AM- Started the new year off with a solid 10 mile (or thereabouts) run. TT (total time) = 66:13. Good effort for a Strong AC (aerobic conditioning) day. HR = 150. Rope stretch following.

PM- 20 minutes of Founders

Wednesday: AM- 10 mile loop (69 minutes). HR = 162-168. Strong AC.

PM- Strength Training at 24 HR Fitness. First time in a while so I went pretty conservative. Aimed to complete routine in just under 30 minutes.

Sleep: 10pm-6:30am

Thursday: 6 mile LT (tempo) run (Bay Loop). 1) 5:52, 2) 5:48, 3) 5:31, 4) 5:35, 5) 5:32, 6) 5:36. TT = 33:55 (5:40/mi). HR = 170-180. Went in with a goal pace of 5:40-50/mi.

PM- 25 minute Founders

mHR (morning heart rate) = 48-49

Friday: AM- Early morning before heading to Riverside with Tash. Only a 20 minute jog and quick stretch.

PM- Returned home and ran with Tash for 45 minutes easy in Balboa Park. Pushed strides to tomorrow. Core (5 exercises).

mHR = 48-49

Saturday: AM- Slept in. 15 minute w/u, Cruz drills, 10 x strides (4x100, 2x80, 2x60, 2x40) on grass in flats. Flying! Huge improvement from 2 weeks ago. 15 min c/d. Rope stretch.

mHR = 47

Sunday: AM- Rohr Park LR (long run). 1 hour 42 minutes (about 14 miles). Enjoyed the loop I ran. Legs feeling yesterdays strides. Really heavy around 1:20. Recorded a pace of 6:45/mi late in run. HR = 162-168. Walking stretches + hip girdle routine

PM- 2 hour nap.

mHR = 47, Sleep: 11pm-6am.