We hope your spring training is going well. As the days get longer, try taking this opportunity to enjoy training in the daylight and perhaps running around the sunset hour. It will make a nice change to your schedule, especially if you've been training indoors or in the morning hours. As the saying goes, a change is as good as a rest.
In this issue, you will find information on the following topics:
- A new Murphy’s Mantra -- “10 tips to getting motivated to run another marathon"
- Susan Love MD Marathon Training Program sign-up in full swing
- Murphy’s Track Club and interval training
- Latest Training FAQs
- Online coaching update
Enjoy and Happy Training,
Team MBS Fitness
This monthly newsletter is sent to provide more info and useful training tips to those that signed up to learn more about MBS Fitness programs and for MBS Fitness alumni.
A new Murphy’s Mantra “10 tips to getting motivated to run another marathon” is available
Many situations may have transpired during your last marathon that can affect your motivation to train for another one. Maybe you did not have a great race. Maybe you had a great race but because of your excitement you came back too soon. Maybe you rested too long after your marathon.
If any of these situations sound familiar, don’t worry; you are not alone. You should expect to have anti-climatic feelings after running a marathon, whether you ran your best race or slowest one. Many people, even elite athletes, go through these feelings. With the right approach, you will soon be back out on your runs, feeling excited and motivated.
Coach Marie Murphy provides 10 tips to getting motivated to run another marathon.
For more info, visit http://mbsfitness.com/murphys%20mantra.htm.
Susan Love MD Marathon Training Program sign-up in full swing
Sign-up now to train for a fall marathon and raise funds to eradicate breast cancer. The last day to sign-up is June 3, when the official group workouts begin. Individuals signing up prior to the start of the group workouts will be given a “pre-conditioning routine” to transition you from completion of your spring marathon or to get you on a regular training schedule. Individuals joining the program will commit to raise $1700 for Susan Love Breast Cancer Foundation. Train for a personal record; run to eradicate breast cancer.
The program provides recommended individualized workouts, two coached workouts per week (including Murphy’s Track Club), seminars, online tracking of workouts, entry into a race of your choice and other features. The Susan Love MD Marathon Training Program is the only marathon program to be coached in-person by Coach Marie Murphy through fall.
To register or for more info go to http://susanlovemd.org/events/html/events_marathon1.html
Murphy’s Track Club and interval training
Thinking about increasing your fitness level and getting healthier this spring? Murphy’s Track Club can help the fitness walker as well as the seasoned marathoner. Murphy’s Track Club is a weekly workout utilizing interval training. For more on interval training, visit http://mbsfitness.com/murphys_mantra/murphys%20mantra_031115.htm. Individuals are given target pace for each workout (after you complete a fitness test.) Coach Marie Murphy also evaluates running form at these sessions. Held at the Santa Monica High School Track on
Thursdays, the workout begins at 6:30 p.m. and usually goes through 8:00 p.m. Flexible pricing is available: 1 session - $10, 1 month - $30, 3 month - $80.
For more info, visit http://mbsfitness.com/track%20club.htm.
Latest training FAQs available at the Free Member's Site
Coach Marie Murphy answered many questions in April. The FAQs are posted to the MBS Fitness Free Member’s Site weekly, when we receive questions. To access FAQs, please register. You can also submit your training questions to Coach Murphy which she may answer in future FAQs.
When registering, you will be asked to choose a username, password and to enter your email address. You will then be sent to a login page where you will need to enter your newly acquired login and password to access the member’s site. You are under no obligation to buy.
After registering you can sign in at any time to access your the Free Member's Site.
A sample of the questions and answers from April include:
Q: Is running on a treadmill the same as running outside?
A: No, running on a treadmill does not have the same elements we overcome while running out doors. It is easier to run on a treadmill, since we do not generate wind resistance or a change in terrain. There are benefits to running on a treadmill, however. For example, more shock is absorbed during impact on a treadmill which reduces the risk of injury. Running on a treadmill also improves our leg turnover, the rate we put our foot down while running.
Q: I've heard that when training for a marathon, you should do the longer runs 45-90 seconds slower than marathon pace. I've tried, but it's just too slow for me--I'd almost be walking. What do you think?
A: Many coaches have different philosophies in training for a marathon. My philosophies for training require knowing the fitness level of the athlete before starting any fitness training program. By knowing your fitness level, I can predict a time you can realistically complete a marathon after finishing the training program. Most amateur marathoners run at 60%-80% of their VO2 MAX, a measure of how much oxygen a person's body uses and is directly correlated with that person's fitness level. Once I know your fitness level, I can calculate thed pace of all key components of your workout regiment-- your long runs, pace run and interval training--so that you will achieve the greatest benefit from your workouts and increase your fitness level.
Historically, the athletes that I have coached run at 75%-80% of their VO2 MAX during their long runs. The higher your percentage you can hold as your distance increases the more likely you will be in holding this pace in your marathon. My philosophy is; if you are not doing it in training you are not going to do it in racing.
All the MBS Fitness programs use these philosophies, and each training program is individualized for your fitness level to provide you with the maximum benefit for your effort and reduce your chances of getting injured.
Q: What did you eat the night before the More Marathon? (Question about Coach Murphy’s routine after she won the More Marathon on March 21, 2004).
A: I ate what I usually eat the night before my training runs, sticking to my regular routine. My meal consisted of potatoes, fruits and vegetables. I choose to eat foods that are easily digestible before racing, since I do not want any food left in my stomach while I'm racing. The food I choose is high in carbohydrates, especially simple carbohydrates the night before. Other carbohydrates including pasta and rice are good, but are more complex and may take longer to digest. Also, I chose not to eat out at a restaurant the night before the race. I feel it is important to stick to my routine and to change as few things as possible before a race.
To register for more FAQs, visit http://www.mbsrunner.com/createaccount.aspx
Online coaching updates
The availability of online coaching has been delayed. We are working hard to make this available to you as soon as possible, while maintaining the highest quality. We expect the online marathon training and fitness walking programs to be available by mid- May. We regret any inconvenience this may cause you.
The MBS Fitness online training programs will be unlike other online programs. One of the key differences is it is individualized, meaning it is based on your specific fitness level. It is NOT a generic program that fits everyone. The MBS Fitness online training programs recommend to users specific workouts, at specific intensity levels. All workouts complement each other. The programs are dynamic. If you consistently complete the recommended workouts and achieve the recommended intensity our unique online program will automatically adjust to optimize your workouts.
For more info, visit http://mbsfitness.com/online%20coaching.htm