Greetings SOAR 2020!
On behalf of all of your coaching staff, I wanted to congratulate you on your incredible accomplishment and officially welcome you to marathon week! Just 24 short weeks ago you began a life changing journey along the road less traveled. Your journey's end will be realized Sunday along with 25,000 others for the 35th running of the 26.2 mile Los Angeles Marathon! Students often ask what it feels like to run a marathon. In truth, it's tough. It hurts. But we'll do it together, and at the end of the day, I can guarantee two things 1) We WILL finish. 2) YOU will be forever changed.
After witnessing your 20 mile qualifier results, I am confident that each and every one of you is ready to take this on. Running a marathon is as much psychological as it is physical. For this final week, we focus on both body and mind in preparation for Sunday's tour de force! We'll do this by managing three basic fundamentals critical for optimizing your performance. Do this right, and the marathon will be fun, still tough, but totally manageable. Do this wrong, and you could be in trouble.
Rest
Your body has just endured 300 + miles of training. Your body repairs itself, replenishes depleted energy stores, and strengthens your immune system when you sleep. You should make a plan to get a minimum of 8 hours of sleep every night this week.
Recovery
Why do think we limit training intensity marathon week? Here's why. Your body is still recovering from the punishment it endured during our 20 miler. Let it continue to recover! Stay away from strenuous exercise until after the marathon. No kickboxing, taekwondo, UFC cage fighting, parkour free running, ice hockey, or hardcore gym workouts this week. Baking and eating are both OK : ) For those of us marathon runners who like to work out daily, this is a tough week because you essentially have to stop your workout routine, and you feel like a caged animal by weeks end. Your body wants to go, I get that. Save it for marathon day!
Nutrition
Remember the 80-100 rule I've been preaching all season? That mantra applies all week long.
Gels like GU are kind of like rocket fuel for runners because they contain both simple / complex sugars, aminos, electrolytes, and in some, a good shot of caffeine - a chemical stimulant to put a bump in your step!
Follow this plan, and I can guarantee a much stronger run on marathon day! : )
Best of luck Sunday to all!! You are AWESOME!!!
Coach Sarkissian
On behalf of all of your coaching staff, I wanted to congratulate you on your incredible accomplishment and officially welcome you to marathon week! Just 24 short weeks ago you began a life changing journey along the road less traveled. Your journey's end will be realized Sunday along with 25,000 others for the 35th running of the 26.2 mile Los Angeles Marathon! Students often ask what it feels like to run a marathon. In truth, it's tough. It hurts. But we'll do it together, and at the end of the day, I can guarantee two things 1) We WILL finish. 2) YOU will be forever changed.
After witnessing your 20 mile qualifier results, I am confident that each and every one of you is ready to take this on. Running a marathon is as much psychological as it is physical. For this final week, we focus on both body and mind in preparation for Sunday's tour de force! We'll do this by managing three basic fundamentals critical for optimizing your performance. Do this right, and the marathon will be fun, still tough, but totally manageable. Do this wrong, and you could be in trouble.
Rest
Your body has just endured 300 + miles of training. Your body repairs itself, replenishes depleted energy stores, and strengthens your immune system when you sleep. You should make a plan to get a minimum of 8 hours of sleep every night this week.
Recovery
Why do think we limit training intensity marathon week? Here's why. Your body is still recovering from the punishment it endured during our 20 miler. Let it continue to recover! Stay away from strenuous exercise until after the marathon. No kickboxing, taekwondo, UFC cage fighting, parkour free running, ice hockey, or hardcore gym workouts this week. Baking and eating are both OK : ) For those of us marathon runners who like to work out daily, this is a tough week because you essentially have to stop your workout routine, and you feel like a caged animal by weeks end. Your body wants to go, I get that. Save it for marathon day!
Nutrition
Remember the 80-100 rule I've been preaching all season? That mantra applies all week long.
- 80-100 ounces of water per day to flush toxins, aid in cellular repair, hydrate joints and soft tissue including muscles, ligaments, and tendons. Urine should be clear and have no odor. Your mantra "Have to pee, good for me!"
- 80-100 grams of complex, nutrient rich carbohydrates. Fruits and bright colored veggies are great because you not only get the carbs, you get a healthy shot of electrolytes at the same time. Other great sources include pasta, cereal, breads, rice, juices, breakfast bars, and PB & J sammies! Carbohydrates are burned as sugar for immediate energy release or stored in the form of glycogen in muscle tissue and the liver as long term fuel source. Electrolytes aid in energy release at the cellular level and maintain healthy electrical processes, firing muscle tissue, and keeping you moving toward the finish while minimizing spasms and cramping.
- 80-100 grams of lean protein daily. Good sources include beans, fish, peanut butter, chicken, meat, soy milk, and dairy products including milk, yogurt, and cheese. Protein builds muscle, repairs ligaments, tendons, and maintains organ health and your immune system. It also contains amino acids which will aid in energy release at the cellular level during the marathon.
Gels like GU are kind of like rocket fuel for runners because they contain both simple / complex sugars, aminos, electrolytes, and in some, a good shot of caffeine - a chemical stimulant to put a bump in your step!
Follow this plan, and I can guarantee a much stronger run on marathon day! : )
Best of luck Sunday to all!! You are AWESOME!!!
Coach Sarkissian