Revel Mt. Charleston Marathon Race Review

Revel Mt. Charleston Marathon Race Review

By: Leslie Sanchez

If you are a BQ hopeful, the Revel Mt. Charleston Marathon may be the race for you.  

I had Boston Qualified at the California International Marathon in December, with a little over a 2 minute margin of my qualifying time.  Running the Boston Marathon is a bucket list goal for me and I wanted to run a follow-up race that would give me a large enough margin to guarantee registration. The Revel Mt. Charleston Marathon in Las Vegas was it.

Revel put on a very well organized, small field size race.  Communication from race organizers was great; packet pick up was super easy; executive shuttle buses transported the runners to the start line; and there were more than enough port-a-potties at the start line area to keep lines shorter.

The course begins at just over 7500 ft above sea level on Mt. Charleston, which was still snowcapped during our race. Temps were in the 30s at the start line. I ran in a tank top and shorts knowing it would warm up as I ran down the mountain. The Mylar blanket and gloves included in our swag bag from the expo came in handy while I waited in the start area. I kept the gloves on until about Mile 10.

Despite the annoying headwinds and crosswinds throughout, it was a fast downhill course, particularly during the first 21-22 miles. The last 4-5 miles included some rolling hills, which felt really challenging after running downhill for so long.  It got very bright and sunny as the morning progressed, but it wasn't anything a hat and a good pair of sunglasses couldn't take care of.

If you’re okay with minimal crowd support to keep you motivated during long distance races, this race IS for you.  Roads up Mt. Charleston are closed off to thru traffic, so aside from the water stations located approximately every two miles, THERE IS NO CROWD SUPPORT DURING THE FIRST 21-22 MILES.

If you can fit in long run training on downhill terrain, this race IS for you.  The net elevation drop is 5,126 ft over the marathon course.  Your quads may be screaming at you well before you cross the finish line if they're not adequately conditioned for this course, as it did for many who ended up walking.  In addition to doing eccentric load exercises to strengthen quadriceps, my training group and I did several downhill long runs starting at the top of Mt. Palomar, ending down in the Lake Henshaw area, to prepare for this race. The group I trained with consisted of veteran marathoners who had either Boston Qualified in the past or were really close to their BQ time in a previous marathon. Six out of seven of these SDTC runners that trained for Mt. Charleston together BQ’d.

Lastly, Revel Mt. Charleston IS also for you if you can live with the criticism from other SDTC runners about achieving a Boston Qualifier on this course.   I was shocked at the negative comments I had read on public forums from fellow SDTC runners delegitimizing the accomplishment of those who BQ'd in Mt. Charleston.  This is a USATF certified Boston-qualifying marathon course.  Where is the spirit of camaraderie that is supposed to be reflected in the slogan "Boston Strong"?  Any runner who disses (disrespects) the efforts of their fellow runners should be ashamed of themselves.

I hope to be running long distance races for many more years to come.  I hope I can continue to get faster and improve running efficiency.  But I know that a healthy diet and active lifestyle today will not necessarily guarantee my good health or ability to run well tomorrow.  Running the Boston Marathon is a bucket list goal that I really wanted to accomplish in this lifetime.  The Revel Mt. Charleston Marathon was the golden ticket race that will allow me to register and crush that goal sooner rather than later.

If qualifying for the Boston Marathon is a bucket list goal for you, then it is best to carefully consider your qualifier race, the time commitment and practicality of training for that race, as well as your fitness level/health and ability to sustain such training.

Personally, I enjoyed the Revel Mt. Charleston Marathon experience (and celebrating in Vegas afterward).  Would I do this race again?  Absolutely.

Tina Breen Win’s USATF San Diego's Volunteer of the Year

Tina Breen Win’s USATF San Diego's Volunteer of the Year

I've been training with the SDTC Rockin’ ‘n’ Runnin’ program this year.  Upon joining I was asked by Coach Paul to be the Safety Pacers aka "Yee Haw" Coordinator. Why not? Sounds like fun!

I'm also the volunteer Membership Chair for USATF San Diego and sit on their Board. I was recently awarded Volunteer of the Year for USATF San Diego at the USATF Annual Meeting in Orlando Florida and at the USATF SD Association Banquet. Being retired I'm always glad to lend a hand. I've been involved with SDTC for only a year now and have enjoyed my experience, being appreciated for helping out always feels good. As Coach Paul says, "Let’s make a difference!" 

As for racing this year I participated in the Cardiff Kook 10k February 5 with the RnR program and as part of USATF SD Long Distance Running series. I was 3rd in my age group 61-65 with a 52:35, the up-hill back certainly smacked me in the face. Then I ran at the City Heights 5k Cross Country course February 25th, 28:00 in change and 1st in the 50+ AG.

And then of course the San Diego Half Marathon 5k. Probably one of the most fun 5k's you can do.  It's like riding a roller coaster and when you finish you are just pumped because it was so fun. I placed 1st in the 60-64 AG with a 23:11 and 3rd Female Masters OA. My hubby was teasing me and said that’s because nobody showed up. He certainly keeps my ego at bay.

Other than that I'm getting ready to run with my SDTC Women’s Masters Team at the Carlsbad 5000. I have a blast at that one too and our Women's Masters 60+ Team is full of some really fast ladies who put me to the test. But no worries to get beat by them it’s all good. My respect for them means more to me and I just have fun just trying to hang  

What’s the rest of my season look like? Well I'm never one to reveal what’s up next. I enjoy the process of training and the racing is just a test if I've been putting in the training. I look forward to continue wearing my San Diego Track Club colors this year and doing my best to always Represent.

Yours, Tina Breen 

Meriah Earle Takes 3rd at Cardiff Kook 10k

New Women’s Open Team Captain Meriah Earle Takes 3^rd Place Elite at Cardiff Kook 10k

By: Meriah Earle

I (Meriah Earle) ran cross-country for the first time in 7th grade, because they needed more girls on the team. Back then, my goal was simple: don't sit down during the work-outs. The idea of running three miles without stopping seemed ludicrous! In high school, I got really into to track, although that was a progression as well.

In my first meet, as a high school sophomore, I competed in the 4x100m, 200m, high jump, and discus. Eventually I became a decent 400m runner and began to entertain the idea of running the 800m. This became my preferred collegiate distance. I ran for SDSU from 1996-2001 first as a walk on and later on scholarship, specializing in the middle distances. My best 800m at SDSU was 2:10 and, back then, that put me 6th on their all-time-record list. 

I really didn't run much after college, until about 2 years ago, when I got the marathon itch. I trained for the San Diego Rock 'n Roll, thinking it would be a one-time deal. Racing had the opposite effect, it renewed my desire to train, become better and compete, if only against myself. I began searching online for local groups, hoping to find a track workout for faster interval training. That's how I came across the SDTC.

I found they had a group that met in San Marcos, right next to my home in Escondido. This was perfect! They were instantly welcoming, supporting all the runners on the lake that day whether they were with their group or not. I have hardly missed a Tuesday night workout since. In fact, when I do miss, I find myself constantly looking at the clock thinking about which of their 1200m repeats they night be on at that moment. Runners are my people :) 

Last summer, I met Lisa Ryan and joined the WOT, where I have been further blessed to get to know a small, but mighty group of amazing women! Lisa Ryan, Stefanie Flynn, Kelly Szklany, Victoria Barana, Erica Schoeller, and our newest addition Meghan Nicola have reminded me how special it is to have friends to share in the anxiety, pain, and ultimately joy of racing together!

I have to say one of my favorite parts of the Kook run was after the turn-around when the race loops back on itself, hearing "Go Track Club!" from the multitude of SDTC members also running in the 10K. It was a huge moral boost coming back up the hills on the last half of the course! I have to share the credit of my 10K PR that day to the support of my fellow teammates and the SDTC community. Their encouragement is unmatched! I'm so grateful to have found the SDTC and the WOT. I hope to be part of the San Diego running community for many decades to come!

Fitness Tip: Long Run Nutrition

Toya's Tips!

NUTRITION ON THE LONG RUN

The following are guidelines on taking nutrition on your long runs.  As you will see below I prefer the method of using gels pre-mixed in water. This is prepared prior to leaving the house so all you have to do sip at specified times during the run. This is what most elite athletes do. You will need to wear a belt that holds at least 2-3 small bottles. Most of you are used to using what's on the course. Ideally it would be nice if you could get used to not stopping at all and use your own nutrition products and water. 

Runs less than 10 miles may not require nutritional run products (gels) other than water and an electrolyte drink (Vitalyte), especially when you have eaten breakfast.  Drink only a small amount, 4-6 oz. is adequate for most runners. This will help you avoid any “sloshing” in your stomach.

Runs of 10-14 miles You must eat breakfast 60-90 minutes before the run. Runs of 10-14 miles will require some nutritional run products (gels mixed with water) in addition to water. If you notice you are running out of steam the last few miles on a 10-14 mile run, bring some nutrition (gels mixed with water) with you to fuel the next run of this distance.

Purchase a water bottle made for holding run nutrition to carry with you. Empty the packets of gels into each bottle prior to leaving the house, and then just take a small mouthful at any one time. By using the bottle, you can take a smaller amount of the gels easily and you don't have to fool with trying to open the package on a run. Additionally, you are hydrating and refueling at the same time

Runs over 14 miles will definitely require some run nutrition in addition to water, so plan to bring something with you. Remember, you must eat breakfast 60-90 minutes before the run.

 TAKING RUN NUTRITION PRODUCTS

Start taking your nutritional product at about the 6 mile mark into a long run or at about the 1 hour mark into your run. Once you start taking your nutrition product, you need to continue taking it throughout your run at specified intervals until you finish the run.

You can choose to go by time and take it every 20 to 30 minutes, or go by mileage, approximately every 2 to 4 miles. Remember that your goal or purpose in taking the supplement is to keep your blood sugar levels relatively stable, and not to provide a "meal". Therefore, you only need to take a small amount of supplement at any one time. Try taking only 1/3 or 1/2 of a gel packet. Remember; mix your gels with water prior to leaving the house.

Taking a small amount at first will allow you to test your digestive system and your nutritional demands. You can always take more of a product if you feel you are running out of fuel, but if you take too much you may suffer the rest of the run. Once you know your GI tract is ok with a particular product you can experiment with taking more of it during the run.

On even the longest training run of 20 to 24 miles, or in your marathon, most runners can get by on 3 to 5 packets of a nutritional product.

Always wash your run nutrition down with WATER, not sports drink (Gatorade). Mixing a nutritional run product and sports drink can be too much sugar in your gut and may contribute to GI distress. Some runners avoid drinking any sports drink altogether on a long run when they are using run nutrition and they will just drink water to avoid GI upset.

For any questions or more information please contact Coach Toya Reavis at 858-220-0151 or treavis@ymail.com My Website: http://treavisfitness.com/

Fitness Tip: Foam Roll & Inchworm

Toya's Tips!

FOAM ROLLING THE SHIN AREA

(To avoid getting shin splints and relieve tightness in the front of your leg)

• Kneel and place the roller under both shins while supporting your upper body with your hands.

• Roll down to your ankles and back to the knees. Be careful not to roll over the knee  joint.

• Remember to roll down the ankle to get the entire shin.

• The shins are often a neglected area—athletes often focus on the back of the leg.

INCHWORM (Release for Glutes, hamstrings and Calves)

• Stand with your legs straight, feet hip-width apart (A).

• Bend at the waist and place your hands on the floor (B).

• Keeping your legs straight, walk your hands forward while keeping your abs and lower back braced. Then take tiny steps to walk your feet back to your hands

• Do ten repetitions

For any questions or more information please contact Coach Toya Reavis at 858-220-0151 or treavis@ymail.com My Website: http://treavisfitness.com/

Tempo Run Heart Rate Zones

Tempo Run Workouts: Target Heart Rate Zones

Tempo Runs are excellent for developing stamina, confidence and sense of pace. What's the physiological "secret" behind this type of training? It raises your lactate threshold velocity, the running speed above which fatigue sets in quickly. As your lactate threshold threshold velocity increases you'll run at faster speeds without getting tired.

 

Tempo runs are an excellent "bridge" to racing; they require you to run hard for relatively long periods. You will be expected to know your lactate threshold heart rate pace so you will be asked to measure your intensity by taking your pulse during these workouts. You will be instructed throughout each workout to take your pulse for 6 seconds and multiply that number by 10.

To determine your lactate threshold heart rate pace, Coach Paul asks that you visit the Rockin' 'n' Runnin' Training Program website and under the link Calculators, press the Heart Rate Training Zones link. Once you arrive at that link simply type in your resting heart rate and age. Scroll down to Threshold Pace (min) and Threshold Pace (max) and the heart rates that you need to aim between will be available for viewing.

 

Fitness Tip: Dynamic Stretching

Toya's Tips!
DYNAMIC STRETCHING

DYNAMIC WARM-UP DRILLS

Are you sitting at a computer all day? Are you driving to and from work and workouts? That is a lot of sitting in the day. As a result we need to get the body back to neutral posture before exercising (Opening the hips)!

A dynamic warm-up is a series of walking lunges followed by a series of leg swings prior to any exercise. A lunge, although inherently a strength exercise, is a terrific stimulus to activate all the muscle of the leg prior to working out.

A lunge and leg swing  routine is a great way to engage the quads, hamstrings, adductors, glutes, hip flexors, and calves facilitating proper mechanics and preventing injury. The routine also warms the muscles and raises your heart rate so you are mentally ready to run!

For any questions or more information please contact Coach Toya Reavis at 858-220-0151 or treavis@ymail.com  Website: http://treavisfitness.com/

How To Be A Running Goal-Digger

How To Be A Running Goal-Digger

By: Kimberly Underwood

So you’ve been running for a while, and loving it. But maybe you’re not seeing the improvement you’ve hoped for as you’ve been running. Maybe you’ve been stuck at the same level for a while- and you have been wanting to go to another level. Well- there’s hope! That’s probably the most exciting thing about running- anyone can improve. If my husband can go from running a 4:10 first marathon to a 2:23 marathon- then you hitting that 5k goal doesn’t sound so wild. You just have to set some goals and put yourself in the position to start hitting them. 

Here’s how to get from Point A to Point B (literally & figuratively):

1. Spend some time evaluating where you are now- and where you would like to be. Sometimes it helps to talk to a friend/mentor- they can see you and your fitness better than you can at times and they can push you further than you thought possible.

2. Set tangible goals. You know those goals that are so lofty and vague that there is no tangible way to measure the results (i.e. I would like to be as fast as Meb). Yah- let’s not do that. The best way to be successful in accomplishing goals is actually setting ones that you can measure success and that are within reach (i.e. I would like to run a 3:14 marathon).

3. Figure out how to get from Point A to Point B. What good are goals if you don’t have an action plan to get you there. Get with a coach/mentor and have them help you figure out what you need to be doing to push past any plateaus and start making new gains- in distance or speed.

4. Commit to a schedule. It’s not enough to have good intentions and a lot of positive thinking. If it was, I would just be sitting on the couch eating Krispy Kremes dreaming myself thin and a gold medal Olympian marathoner. At some point, you have to buy in to the goal and really commit to getting there. How are you going to make this plan a reality? What are you willing to do/give up/facilitate in order for this to happen.

5. Get outside your comfort zone. You won’t be hitting new and crazy goals by doing exactly what you have been doing for years. Mix it up, baby.

6. Get mentored. Don’t be afraid to make yourself accountable to someone. All the elites have coaches and mentors- and they have the discipline of a Tibetan monk- so what makes you think you will be successful in reaching your goal if you are out there going rogue.

7. Set a deadline. When is this goal going to happen? By putting a deadline on it, you create the urgency and the need to be accountable and faithful to the process to make this goal a reality.

8. Trust the process. There will be amazing days- where you are on top of the world (Is it possible that I may accidentally in my goal marathon qualify for the Olympic Trials?) and days when you think that your speed workout resembles power-walking at a retirement home. Don’t give up on your goals and things you have committed to because of some bad days. Regroup and stay positive. Everyone has off days.

9. Write this goal everywhere. Or tattoo it on your body (just kidding). But seriously- see the goal. Have it be something you wake up to and go to bed to. It needs to be so ingrained in your consciousness. Tell people about it- let them be on your team supporting you to reach this goal.

I have been setting goals in my running and it has paid off in huge ways. I have enjoyed my running more and have been able to see myself hitting big goals that I wasn’t sure were possible. I have some new big goals - and I can’t wait to make them a reality. Hope you set some crazy goals for the year and commit in the day to day to making them happen! 

To read more articles by Kim, check our her blog: http://www.trackclubbabe.com/