Author Archives: CoachMarcus

Derby Festival Marathon 2018

       My seventh derby festival marathon:

I knew from the start that my fitness was not good. Most of my training cycle I was hurt and miss so many days of training. My longest run was only 16 miles. My muscle strain in my glutes was not heal.

Yet! I still had a goal of running a BQ of 3hrs 6 min. This was a long shot and I told my friends that. The weather was nice not to hot are cold about 50 degrees with sun all day. The last two years it rain like doing the race.

I went to the race with my friend Kevin who has been with me all my derby festival marathons. This time he was running his first full marathon. The race gun went off at 7:30 am.  I was line up right behind the elite marathon runners.

My first ten miles of the race:

My goal before the race was to run the first 9 miles slower then in other years. I look at my past race history and saw my ealy miles was way to fast. This went out the door when I ran into this very attractive woman.

I ask her what is your goal? she say 3 hrs 5 min. I say Ok!  We talk about working together. Her PR was 3:10 and my PR 3:08. I went with her pace  but knew this was going to hurt me later in the race. Her first mile was like 6:33 the next 6:42 the third 6:41. This pace was way to fast.

Even when I BQ last year my first 3 miles was not run at this pace. I decided to back off and yet her go. Women always get me in trouble! She would go on and finish second in the women division with a time on 2 hrs 57 min.

I ask her on Instagram about this? She say this was not her plan before the race.  She put in about 60 miles a week.  Her long run time was run about a minute slower than her marathon pace goal. We became friends on instagram.

I went on to hit the wall about mile 10 and finish in 3 hrs 37 min my second slowest time ever. I was not expected to run a sub 3 hour today. After I left the park with many hills it was time to enjoy the race. Forget about time and BQ’s.

This  was the only time I did not care about time but just to finish the race was my goal. I was able to do this without walking and using the bathroom.

My marathon lessons:

Lessons number one- run your own race! I should have learn this a long time ago. You have to stick to your game plan even if somebody has the same race goal.  I may have run 10 to 15 min fastest if I didn’t run her pace. I am not blaming her for my race.

Lessons Number Two- Respect the distance- You can’t cheat the marathon and hope to do well. If the fitness is not there it will show up on race day. My aerobic base was small for this race. When I ran my fastest marathon last year my mileages for 16 weeks was much greater.

Lessons number Three- Just have fun! We are mortal runners not running for a paycheck enjoy the race without putting a lot of pressure on a PR are BQ. Just have fun and think to yourself I can run a marathon wow!!!

 

 

Cardiovascular Factors

The Heart is resposible for delivering the most important chemical throughout the body oxygen.

The location of the heart is beneath the ribs under the left breast. The heart has 4 chambers left/ right atria and left/right ventricles.  The left venticles is the most important chamber it’s Job is to send blood through the entire body except the lungs.

The body largest artery is the aorta the left ventricle pumps oxygen rich blood through the aorta.  Blood moves through a circuit  the more red blood cells and hemoglobin equal more  oxygen the blood can carry throughout the body.

Hemoglobin– red protien that transport oxygen in the blood of vertbrates.

Myoglobin– is a protein that carries oxygen inside the muscles. These two protiens work together like passing the baton in track.

Heart Rate- The HR can climb up 200 beats per min when running. High heart rate means more blood/oxygen travel to walking musles. Older runners has lower maximum heart rate.

Stroke Volume- When the heart is contracts specific voulme of blood is pumped out of the left ventricle ( not the lungs).

How does the blood get to the muscles? Travels through the arteries back to the heart through the veins.  Venous is the amount of blood that travels back to the heart.

The heart produce more force and pumps more blood when it contracts strongly. This is called contractility.

Next we have Preload– blood enters the left ventricle from left atrium pushes aganist the left ventricles wall. Afterload– pressure head at the front end of the aorta that creating resistance to blood flow. Greater stroke Volume when the afterload is smaller.

Size of the heart matters- Harder workouts the heart has to increase it’s pumping strength by enlarging it’s most important chamber left ventricle.  The larger the heart the more blood it can hold and pump. Runners  heart are enlarged from running.

Cardiac Output – Volume of blood the hearts left ventricle pumps per min.  More blood heart pumps each min the more oxygen the muscles get. Faster pace one can run!  Resting  Cardiac Output everyone is the same.

Unfit people have a much higher heart rate and low stroke volume then fit people. Fit people have a low heart rate and high stroke volume.

Max cardiac output– Heart working as hard as it can. Why do we breathe more when we run fast? Carbon dioxide is produced in our muscles from metabolism need to be expelled.

3 mile run

   

Coming back from a injury sucks.

I have been hurt for two weks and unable to run. About 3 weeks ago I decided to turn a easy 3 mile run into a hard run and hurt myslef. This was just dumb not warming up before the workout and running hard on a easy day.

I hurt my gluteus maximus.

Yes! This injury has kept me from running and delay my training. I had the same injury about two years ago with a IT band injury that cost me about 5 weeks of training. I pay for this in the marathon race this was the only year I did not PR in the derby festival marathon.

Monday comeback day:

I was happy to just get out and run some miles on Monday 12, 2018. Man! I love to run and this has became mylife. With no girlfriend I have made running my girlfriend. Please don’t judge me! The injury is still there and hurt after about a mile of running. I would say my body is  about 70 percent heal.

My Race is April 28, 2018:

The good news is that I still have time and this injury didn’t happen 30 days before the race. The bad news is I don’t know if I have a enough miles to break 3hrs in April. This is my goal after BQing last year. I have a strong base beacuse of running all year round.

Sub 3 Challenge:

Yes! This is not easy for a person like me that works two jobs and don’t run 50 miles a weeek. My PR is 3hrs 8 min so I am in the ballpark! This would feel so good to break 3 in April. I am going to focus more on the non- runnning things like mental training, fueling, strength training.  I will just have to trust my running base and focus on the faster workouts and 18 and 20 mile long runs. If you have any tips for me plaese leave a comment on my blog.

Running Physiology 101

Learning how to become a better runner through Revo2lution Running Certification program. I am studying to become a certified running coach and would like to share my study notes.

I hope to share all of my notes on this blog for a while to help any runner become more knowledgeable in running for performance. If you are study for this exam than you have acess right now to my study notes.

How running energy is produced:

There are 3 types of energy system for the body. The first system is ATP- adenosine triphospate this is a compound consisting of an adenosine molecule bonded. We only have a limited supply of this energy and the ATP needs to be resynthesize before it can create more.

ATP-CP the quickest way to resynthesize  this energy system and is used for all out sprinting. The ATP-CP is anaerobic means it don’t need oxygen to work.

Anaerobic Glycolysis is the second energy system and the predomiant.

This system is good for all out running 30 sec to 2 min and the second fastes way to resynthesize ATP. Very little energy is produced through this pathway we depended on this system to run fast. We depend on this system when oxygen is not supplied faster enough to meet out muscles for ATP.

Aerobic System is the Thrid and the slowest way to resynthesize the ATP.

This system unlike the other two is oxygen dependent and is the most complex of the 3 systems. This systme is good for runs longer then 2 min 800/Marathons.  The more we developed this system the faster of a runner we become. Marathon running is 99 percent aerobic.

All 3 system is needed to run.

Marathon runners we used the aerobic system more then any other system.

 

 

 

Chasing boston 2019

 

   After running a BQ last year and thinking that I was going to run in the boston marathon in 2018. Well that dream was crush in September of last year when the BAA send me that e-mail of rejection.

This was like somebody inviting you to a party and than telling you can’t come. I was upset after working so hard to BQ and than being rejected.

I told myself you have two option either you can give up or try again to run boston. I decided to try again and train harder to run in the 2019 boston marathon.

This is my second week of 16 weeks training until the derby festival marathon. I was able to run 29 miles my first week working 7 days. My longest run of the week was 12 miles. My second week is going well Monday was a easy run and Tuesday I put in 8 miles with my fastest mile 6:35.

I have always took Wednesday /Thursday off for the most part. Working 3rd shift from 6:30 pm to 3 am and then having to work my part time job on these day from 10 am to 5pm. Just not time to get a good run in.

How to lower my BQ time from 3 hrs 8 min? My goal for 2018 is to run a 2:55 marathon if I do this than unless something crazy take place I would run boston 2019.

I believe by focusing on the little things like hydration/ fueling before a run and after. This will be with green smoothies and the right amount of water for a runner.

Strength and Flexibility using Jay Johnson SAM System.  Mental training for a runners is more important than physical training. Learning how to train your mind and overcome self doubts.

I will be following the same training plan last year with more miles and long runs.