How To Read the Sprummer Schedule

Below is YouTube video on how to read the 2012 Sprummer (Spring & Summer) Half & Full Marathon Schedule.

From winter to summer we're training for The Rock & Roll San Diego Half /Full Marathon, Vancouver Half/Marathon, North shore Half Marathon, Illinois Christie Clinic Half/Full Marathon, and the Chicago Shamrock Shuffle. 

For more information on how to join visit the Illinois Team In Training Website. 

Marathon Coaching Tip - Pacing

Learning how to pace yourself is one of the most important things that you can learn.  Finding the correct pace that you should be running or walking for your long trainings will allow you to complete your trainings and give you confidence. Many people, especially when they are first starting out go too fast.  This causes them to have to slow down or not be able to complete the workout the way they planned leading to frustration and discouragement.

For your long trainings you should be training at a conversational pace.  You should not feel like you are sitting on a couch or walking through a mall.  You should feel like you are working but not working so hard that you have to gasp for breath or be unable to talk.  You should be able to have a conversation while you are athletic walking or running.  You should feel that from a breathing or heart rate perspective you can go on forever. If you are panting for breath or cannot talk YOU ARE GOING TOO FAST, no matter how slow you may think you are going you need to bring it down until you can breathe easier!!!

On the perceived exertion scale (CLICK HERE TO READ) this level is about a 6.   If you are familiar with heart rate training zones this level is between 65% and 80% of your maximum heart rate.  If you are having difficulty find your pace, the use of a heart rate monitor can help you to keep your training within the proper zone.  Soon you will know what this zone feels like and be able to train in that zone automatically.  If you would like help to determine your target heart rate and/or use a heart rate monitor to help you with your training ask your coach.

If you are worried that you aren’t going fast enough, don’t.  The focus right now should be on finding this pace.  If you are worried you will never get faster training at this pace, don’t.  There are times during this season where we will be getting your heart rate up and you will be training at a higher intensity where you have difficulty catching your breath.  There is a time and a purpose to this type of training but your long trainings are not it!!!  We will bring this type of training in at the appropriate time.

Also, remember that this is all about YOU!!!!  Your pace is your pace.  You do not have to keep up with anyone else in the group.  If you are training with a friend you might not both be at the same fitness level or pace right now. You may need to split up for training and meet at the end to talk about how great you both did!

We are here to help you to find your appropriate training and event paces.  Talk to us if you are having difficulty “getting in the zone”!

Coach Update for the Week of December 26, 2011

Happy Holidays. Just a reminder, that there is a video tutorial on how to read the summer schedule you can view on YouTube.com. If you just need the training schedule CLICK HERE. Our first training we be NEXT Saturday at Edwardo's Pizza in Skokie. Remember to come in your training gear and bring a change of clothes. 

This week's coaching topic is on Pacing. Keep reading on to learn more.

Midweek Training
As a reminder, every participant should be following Block 1: Week 4 Workouts this week.

Group Training

December 31- No Group Training Scheduled

Saturday Long Distance Training
Shamrock Shuffle Beginning - 1 mile
Shamrock Shuffle Advanced - 2 hills
IL Full & Vancouver Full- 4 miles
IL Half & Vancouver Half- 3 miles
San Diego Full, Half, & North shore Half - 30 minutes.
Pre Fall - 30 minutes

Kickoff Party / First Training - Saturday, January 7, 2011, 10 a.m.
Edwardo's of Skokie
9300 Skokie Blvd.  
Click Here for a link on Google Maps.
FYI Look out for a bright Yellow Chevrolet Colblat with the Plate SDESHOW. It's Mine.

Coach Tip - Life After an Endurance Event

After experiencing the personal satisfaction of completing one's first marathon or half-marathon, many runners and walkers are interested in resuming their training immediately. While completing a marathon or half-marathon is quite exciting and motivating, extreme care must be taken in the weeks following the race regarding the rebuilding mileage of to pre-race levels.
The effects on the muscular-skeletal system are tremendous, as muscles have experienced micro-trauma, a fancy word for very small tears of the muscular tissue that normally occurs as a result of the physical demands of the event. This is a normal occurrence. These tears require adequate time to heal and regenerate. Jumping right into a heavy training schedule will slow down the recovery of muscles and soft-tissue. Even if the micro-trauma damage is minimal, the soft connective tissue and bones of the body are in a vulnerable state immediately following the marathon.
To reduce the possibility of incurring an injury, a prudent approach to the full resumption of training should be taken. Some training resources state that athletes should take a week or so off after an endurance event. Instead, it is recommended to engage in cross-training activities to maintain cardio-vascular fitness while at the same time, allowing the body to rest, recover, and heal. My belief is that you must listen to what your body tells you. If you are experiencing muscular soreness, walking or easy cycling are ideal activities to loosen up the legs the week following the race.
Scheduling Your Next Event
How soon can you begin training for, and participating in your next marathon or half-marathon? The answer to this question depends on several factors. Some of these include, but are not limited to, years of running experience, type/intensity of the training program utilized for the previous race, energy/effort expended during that race, duration/completeness of leg recovery from the previous race, among many other factors.
The central concept to consider is that the body needs adequate time to recover from a marathon. Training for, and competing in another13.1 or  26.2 mile event before one's legs have fully recovered can lead to a variety of overuse injuries. Is it worth the risk? While I don't think that it is, the decision is ultimately yours. Staying Motivated and Combating Burnout
It's not uncommon for athletes to suffer post-event depression after finishing an endurance event. This is due in part to achieving a goal that took much time and energy to accomplish. Days after the event, runners oftentimes feel a void in their lives. Until you are ready both mentally and physically to set new goals, consider the following strategies to deal with reduced motivation and/or burnout: Run or walk simply for fun, not worrying about following a training schedule; Supplement your running and walking by participating in cross-training activities. Spend more time with family and friends and enjoy some social activities or non-athletic hobbies.
Setting New Goals
When the burnout phase is over, or if you were lucky enough to avoid this period, think about some running goals you'd like to accomplish over the next few months. Keep in mind that these don't necessarily have to center around a marathon. You may wish to improve your 5K time or perhaps, you might be interested in completing a triathlon. See strategies above regarding the setting of new goals.

Coach Update for the Week of October 3, 2011

Enjoy when you can, and endure when you must.” –Johann Wolfgang Von Goethe

“Keep your eyes on the stars, and your feet on the ground.” –Theodore Roosevelt

The Chicago Marathon is finally here and Nike only a week away!!!!  Fleet Feet and Half Marathon folks we hope you are keeping up with your walking and running.  Come on out and cheer your TEAM mates on this Sunday.  We know you appreciated the crowds for your events.

Read below for tips for the final days and hours before your event.

Chicago marathoners we wish you a great day.  Remember to take whatever the day gives you and enjoy all that you have accomplished.  The race is the celebration of all of your hard work!

On Wednesday October 4th at 7:00 pm some of the North Team participants will be heading over to TGIFridays in Schaumburg for dinner. Please join us if you can. 

Group Training

Saturday, October 8       8 am

Location:  Busse Woods 0 mile marker

Click Here For Directions

Length of Trainings:

Nike:  60 minutes

Chicago Marathon on Sunday!

Coach Tip - 1 WEEK TO GO and THE FINAL HOURS BEFORE YOUR RACE!

During Week 3 of your taper, things can get ugly. Two weeks ago you trained 20 miles in a single training, but now you won't run or walk this amount all week. And as your mileage plummets, your worries can skyrocket. But take comfort that thousands of other marathoners preparing to race this coming weekend are going through the exact same thing. And take refuge in your final mission: to ensure that your body is sufficiently fueled, hydrated, refreshed, and recovered for the task.

• Confidence should be the focus of the final week,but you may still experience anxiety. If so, remind yourself that you're physically prepared because you did the necessary training, and you're mentally prepared because you did the necessary trouble-shooting and goal-setting.
• Try to minimize job, relationship, and travel stresses all week.
• If you're nervous about the race, try breathing exercises to relax. Breathe in and out as slowly and deeply as possible, letting your belly expand as you inhale. Focus your attention on the breathing and any positive, calming image.
• If you're too super-charged with energy to sleep, try this relaxation exercise. First tense, then relax your muscles, one at a time, starting with the muscles in your face and working down to your toes.
• Emphasize carbohydrates more than usual in the last 3 days before the race.  About 60 to 70 percent of your calories should come from carbohydrate sources. Pasta, potatoes, rice, cereals, and fruit are healthy choices, but even sodas and sweets do the job. It all turns into muscle glycogen.
• Wash all those carbs down with fluids so your energy and water levels are high on race morning. Alcoholic beverages don't count toward your fluid totals, however, and you'll need to make up for their diuretic effect by drinking extra fluids. You know you're adequately hydrated if your urine is clear or pale yellow in color.
• Don't restrict the salt in your diet. Low salt intake combined with excessive hydration can lead to hyponatremia, a rare but dangerous condition that can afflict marathoners. Drinking sports drinks and snacking on salted popcorn and pretzels will help keep your sodium levels up.
• Don't look at the scale. Because of your fully stocked fluid and fuel stores you're likely to gain a couple pounds this week. But it's worth the weight. Having your body's energy reserves at full capacity will do more for your race than weighing a little less--and you'll lose those pounds by the finish line anyway.

And Don't Forget

• Don't do anything tiring. Let the grass grow. Let the kids take out the garbage. Let the dog walk himself.
• Don't try anything new. No new foods, drinks, or sports.
• Don't cross-train, hike, or bike.
• Don't get a sports massage unless it's part of your routine. You may feel bruised a couple days afterward if you're not accustomed to it.
• Stay off your feet and catch up on movies, books, and sleep. If you go to the pre-race expo, don't stay long.
• Remember: During this final week, you can't under-do. You can only overdo. 

The Final Hours

• Feeling calm, confident, and in control is your mission on race morning. Here's how to come by the three Cs:
• Be sure your race outfit, shoes, timing chip, number, bag, and map to the start are set out the night before, so a treasure hunt isn't required in the morning.
• Eat a light, easily-digestible meal, such as oatmeal or white toast and a banana, at least 2 hours before the start. Make sure you've eaten these foods before a few training runs with no adverse effects.
• Drink 8 to 16 ounces of sports drink 60 to 90 minutes before the race.
• Arrive at the start about an hour early, so you won't have to rush.
• Joke around with friends or fellow runners before the race to lighten your mood.
• About 25 minutes before the start, do some walking, slow jogging, then a few 50-meter pickups at race pace. Visit the portajohn one last time. Mentally review your race plan.
• Position yourself appropriately at the start according to your projected pace, and remind yourself to start easy! You'll be glad you did when late in the race you're able to pass all those runners who started too fast. 

Coach Update for the Week of September 26

”To accomplish great things, we must not only act, but also dream; not only plan, but also believe.”–Anatole France

“Few things are impossible to diligence and skill.  Great works are performed not by strength, but perserverence.”  --Samuel Johnson

Only two weeks until Chicago and three weeks until Nike!!!! Can’t believe how this season has flown.

Read below for tips on the next couple of weeks.  Read up on Coach Tip on final things about the Taper. Also read Marathoner Checklist for reminders on what to pack for your race and also what your family and friends need as spectators.


If you missed out on the Race Prep Clinic We will be holding it again after practice on Saturday. 

Fleet Feet participants and Chicago Half Marathoners we haven’t forgotten you!  Come on out to training!

Group Training

Saturday, October 1st, 8:00 am

Location:  Old School Forest Preserve Shelter C

Click Here For Directions on Google Maps

Length of Trainings:

Chicago Marathon – 60 minutes

Nike Full Marathon – 120 minutes

Nike Half Marathon – 120 minutes

Coach Tip - Race Day Check list: What to Bring for your Marathon

If your a runner, it'll be hectic getting to the start of your marathon.  Plan ahead and set aside these items the night before to in you bags on you to ensure a smooth start to your race day and to keep you moving all 26.2 miles.

• Race Singlet
• Shorts
• Socks
• A pair for your race
• A dry pair for after the race
• Your pre/post racer shoes
• Your Race shoes
• Long-sleeve T-shirt
• Warm-up Throw away clothes. Preferably clothes you don't mind losing if you have to keep them on untill the last minutes before throwing them away
• Hat
• One with a Brim if it's sunny
• Stocking cap if it's cold
• Sunscreen
• Gloves
• Toilet Paper. (You never know)
• Body Glide
• Water-resistant jacket
• Band Aids or Nip Guards
• Safety Pins
• Your Race Bib
• Hydration system with preferred drink
• Race Energy supplement i.e. Gels, bars, sport beans, etc.
• Timing Chip
• Money and ID
• Camera
• Cell Phone
• Watch or heart-rate monitor 
• Directions to the start
• Gear-check bag
• Sunglasses

If you're a spectator, every marathoner needs a few trusty fans along the course watching them race by and providing words of encouragement. But just the same as a runner needs to come prepared to the race dressed in full gear with a few extra essentials, in case of rain, an emergency of the like, spectators needs to bring their arsenal of gear and equipment too. But before you drag your entire closet across the course on race morning, here are a few ideas for a lighter load packed with the essentials to catch all the action.

• Comfortable Shoes
• Warm Socks
• Long Sleeve Shirt
• Sweat Shirt
• Fleece Jacket or windproof shell
• Gloves
• Hat
• One with a Brim if it's sunny
• Stocking cap if it's cold
• Sunglasses
• Backpack
• Cell phone
• Your runner's bib number
• Pen and paper (to record your runner's split times)
• Course Map
• City Street Map
• Binoculars
• A poster offering encouragement for your runner.
• Energy bars and or drinks. You may need them just as much as your runner. 
• Water bottle and snack food
• Money and car keys
• Noise makers

Coach Tip - Taper and Your To Bring List

Week 2 is a transitional period. You're halfway between the agony of your last long training and the ecstasy of your race. Rest truly replaces training as the most important element of your race preparations, and race strategizing takes on increasing importance.

Training Checklist

• Honor the taper.  The schedule has been designed for the mileage you should be doing.
• Almost all running should be slow (11/2 to 2 minutes slower than marathon goal pace) except for 2 miles run in the middle of a midweek 4-miler at marathon goal pace. Even this small amount of goal-pace running is important because it physically and mentally reinforces the pace you want to run on race day.
•  If you've been lifting weights as part of your training program, stop. Weight training at this stage of the game can't help your race, but it can sap your strength or cause an injury.

Mental Preparation

• Set multiple goals for the race, some not based on time, so you won’t be disappointed.
• No matter what your time you should be happy for all you have accomplished. .
• Check the race Web site for race-morning particulars such as start time, and work out the details of how you'll get to the start on marathon day. Logistics you'll want to consider: where you'll park; how early you want to arrive, etc.
• Check the race Web site for the course map and study it.

Nutritional Needs

• Your mileage may be dwindling, but keep those calories coming in as usual. Your body still needs to repair tissue damaged during your mileage build-up.
•  Eat foods that are high in unsaturated fat, such as nuts or fish cooked in canola oil. Limit foods that are high in saturated fat and trans fats, such as pizza and ice cream.

Coach Weekly Update for the week of September 19

”Believe in yourself!  Have faith in your abilities!  Without a humble but reasonable confidence in your own powers, you cannot be successful or happy.” –Norman Vincent Peale

“I was always looking outside myself for strength and confidence, but it comes from within.  It is there all the time.” –Anna Freud

Congratulations to everyone who completed their longest distances for this training season last Saturday!  Now it is taper time!  You may start to feel a little antsy during the taper, but make sure you honor the taper.  You need it to get strong over the next three weeks!

Half-marathoners come out to training!  We’d love to see you!

Two important announcements:

1)     Time change this week to 8:00 am!!!!

2)     Race Prep Clinic for both Chicago and Nike Events will be this Saturday after training!

Group Training

Saturday, September 24  Start time at 8:00 AM

Location:  Half Day Forest Preserve Shelter A

Click Here For Directions

Length of Trainings:

Chicago Full:  120 minutes

Nike Full and Half:  90 minutes

Thank you for a being a part of Team in Training!

“To accomplish great things, we must not only act, but also dream; not only plan, but also believe.”  -Anatole France

Remembering the Reasons,
Your coaches,

Marianne Cantieri   847-912-5981            mkcantieri@yahoo.com

Bobby Dobroski     224-588-7442            bobby.dobroski@gmail.com

Also you can check the status update of training on our Team in Training Hotline 312-651-7356 x 7761 or http://www.runningforacure.info.

Coach Tip - It's Taper Time

Original article in it's entirety can be found at RunnersWorld.com

It's Taper Time

The final 3 weeks are the most important in any marathon-training program. Here's everything you need to know and do leading up to race day.

By Bob Cooper 

There are as many marathon-training plans as there are marathoners. So how do you know if you're following a good one? Take a look at the last 3 weeks.

Every good marathon-training plan should "taper" during those final 21 days. That means you run less and rest more. For some people, the idea of backing off on their training just before the big race seems counterintuitive. "So many runners train hard right up to the day of the marathon because they're desperately afraid of losing fitness if they don't," says Patti Finke, who coaches 250 marathoners a year as co-director of the Portland (Oregon) Marathon Clinic. "What they don't realize is that in those last few weeks it's the rest more than the work that makes you strong. And you don't lose fitness in 3 weeks of tapering. In fact, studies show that your aerobic capacity, the best gauge of fitness, doesn't change at all."

Research reveals a lot more than that. A review of 50 studies on tapering published in the journal Medicine & Science in Sports & Exercise shows that levels of muscle glycogen, enzymes, antioxidants, and hormones--all depleted by high mileage--return to optimal ranges during a taper. The muscle damage that occurs during sustained training is also repaired. And if that isn't enough, immune function and muscle strength improve, as well, which reduces the odds you'll catch a cold or get injured just before the race. And get this: The average performance improvement by the subjects who tapered in these studies was 3 percent. That works out to 5 to 10 minutes in a marathon.

The review's main conclusion: "The primary aim of the taper should be to minimize accumulated fatigue, rather than to attain additional physiological adaptations or fitness gains." In other words, it's time to chill.

So don't blow it after all those weeks of training. The following plan shows you exactly how to modify your running, thinking, and eating in those 3 crucial weeks before you toe the line. So relax. We've got you covered.

3 WEEKS TO GO
Week 1 of the taper begins the day after your last long run, 3 weeks before the marathon. The taper starts gradually, because this training still "counts," and a dramatic drop in workload isn't necessary yet. This week, you need to run a bit less, eat a bit more protein, troubleshoot your race plan, and choose your race-day shoes.

Training Checklist
1. Last week should have been your highest-mileage week.
2.    Your weekend long run (2 weeks before the marathon) should be a 12- to 14-miler at the same pace—not faster--as the previous week's 20-miler.
3. Except for the marathon-goal-pace run, all running this week should be at a relaxed pace of 11/2 to 2 minutes slower per mile than marathon goal pace.
4. Avoid running extremely hilly courses, hill repetitions, or speed workouts. This kind of training leads to muscle-tissue damage, which you need to minimize throughout your taper.

Mental Preparation
5. "Think of all the problems that could arise and work through how you'll handle them," says Kate Hays, Ph.D., a sports psychologist, longtime runner, and director of the starting-line "psyching team" at the Toronto Marathon. "Doing this will provide solutions so that you won't panic in case one of the scenarios does occur, and it reduces your anxiety because you'll know you're ready for any situation." Mentally rehearse the following scenarios:

• It's warm, freezing, or blustery. Less-than-ideal conditions mean you have to adjust your time goals. Headwinds can slow your finish time by several minutes, and heat or cold by even more. A survey of marathon finish times suggests that 55 degrees is the ideal temperature, a temperature of 35 or 75 degrees adds 7 percent to your time, and an 85-degree day adds 10 percent.
• You start out ahead of goal pace. Slow down to goal pace as soon as you figure this out (hopefully no later than when you hit the first mile marker), because running an even pace is crucial.
• You start out slower than goal pace. Speed up, but only to goal pace, because trying to "make up for lost time" is a fool's game. You can still achieve your goal time by speeding up slightly during the second half of the race.
• You slip off goal pace midrace. This is the time to become your own cheerleader. Coax yourself back into the groove by thinking about all the training you put in and how badly you want to achieve your goal.
• Your old (knee/shin/foot) problem acts up at midrace. Decide in advance how bad it has to get before you'll drop out. A good guideline is that if the pain forces you to alter your stride, drop out so you don't develop a long-term injury.
• A side stitch strikes. As excruciating as these can be, plan on hanging in there, because most stitches vanish within a couple of miles--especially if you slow down and apply pressure to the area where you feel the stitch.

Original article can be found at RunnersWorld.com

Weekly Update for the Week of September 12, 2011

“Hurry slowly. Be dedicated and discipline and work hard, but take your time. Move ahead, but

be patient.” –Grete Waitz

“You’ve got to race for yourself. You’ve got to find something in your efforts that has meaning to

you, and only you can define that. Once you define it, you are going to be much more at peace

with what you are doing.” --Silken Laumann, Olympic medalist in rowing.

Congratulations to all of our awesome Chicago Half Marathon finishers! You all

did great! For those of you for whom this was your “official” event…don’t disappear! You are

welcome to come out to trainings. Bring your medal this Saturday and show it off!

Well, this is it…your longest training before your event. You are so ready for it!!! Remember this

is your last time to practice what you are going to do on event day, with a long training. Make

sure you prepare for a couple of days before by getting hydrated, ramping up the carbs a bit,

and getting plenty of rest. Also make sure to stay hydrated and get adequate nutrition after your

training. Below are a few more tips on making your long training successful.

Group Training

Saturday, September 17th 7:00 AM

Location: ALL TEAM – City – Lakefront Path, Wilson

Click Here For Directions

Length of Trainings:

Full Marathons: 20 miles

Nike Half Marathon: 12 miles

Coach Tip - In The Long Run: You'll Find Endurance

In The Long Run: You'll Find Endurance
Modified from Dr. Stephen Pribut


The long training is the cornerstone of marathon training. Long distance aerobic training gives the strength and ground work on which much will be built. Speed work is important, but the ability to run or walk long has many benefits.

• Summary Of Long Training Effects:
• Strengthens the heart - larger stroke volume.
• Strengthens the leg muscles - endurance is developed.
• Develops mental toughness and coping skills.
• Develops fat burning capacity
• Increases number and size of mitochondria
• Increases capillary growth into muscle fibers.
• Increases myoglobin concentration in muscle fibers.
• Increases aerobic efficiency.
• Increase in Maximum VO2.

Getting Ready:
Rest the day before or make sure that your workout is an easy one. Increase your percentage of carbohydrate in your diet for a few days before the training. This will be good training for race week. Try to sleep well the night before the run. Skip fatty foods, even tasty ones like pizza the day before the long run. Drink steadily the day before the training and stay well hydrated during it.


During The Training
Traini about 1 minute to 1.5 minutes slower than anticipated marathon pace. Supplement with
hydration and nutrition throughout the training. Using a variety of training cues is helpful. Having an idea of the pace you should be running or walking, keeping tabs on your heart rate and keeping it approximately 65% - 80% of MHR, and monitoring your perceived exertion will help keep your aerobic long runs in the aerobic range. The longer the training, the slightly slower the pace and heart rate should be. These trainings are not meant to be at a hard pace for most of us.

Weekly Update for the Week of September 5, 2011

“Faith that the thing can be done is essential to any great achievement.” –Thomas N. Carruther

“Success is doing what it takes in spite of one’s fear.”  --Johnny Rutherford Three time Indy 500 Champion

Lots of Congratulations are in order this week!
Congratulations to the Chicago Full and Nike participants who completed your longest trainings to date last Saturday!  

Congratulations to the Chicago Half participants who are now readyyou’re your event this Saturday!  Good luck on Saturday!  Coaches Chris and Marie are both coaching the event.  Don’t hesitate to contact us if you have any last minute questions or nerves!
If you are not doing the half marathon next Sunday, come downtown and cheer on your TEAM mates they will appreciate your support!

After Training on Saturday we are having a Potluck Party at Marianne's House to celebrate everyone on their amazing accomplishments. Make sure you respond to the EVITE and tell everyone what you are bringing.

This week’s coach’s tip is on the psychological aspects of training and event day.  Read through it for tips on how mental preparation can help you during your training and race.

This Wednesday is our LAST MIDWEEK WORKOUT!  We have had a great season on Wednesday nights and hope you can make it out to the last one.  Hopefully we can head out to Durty Nellies or Photo Dogs one last time after practice.  We can toast to all we have accomplished on Wednesdays this year and also begin carb loading and toast the Chicago Half marathoners!

Group Trainings

Midweek Training
Wednesday, September 7, 6:30 PM
Location: Palatine Park District Track

Click Here For Directions

Saturday, September 10  7:00 AM
Location:  Busse Woods 0 Mile Marker

Click Here For Directions
Length of Trainings:
Full Marathons:  120 minutes
Nike Half Marathon: 90 minutes
Chicago Half Marathon: Rest and Stretch!

“What we have done for ourselves alone dies with us; what we have done for others and the world remains and is immortal.” –Albert Pike 

Also you can check the status update of training on our Team in Training Hotline 312-651-7356 x 7761 or http://www.runningforacure.info.

“Time is passing. Yet, for the United States of America, there will be no forgetting September the 11th. We will remember every rescuer who died in honor. We will remember every family that lives in grief. We will remember the fire and ash, the last phone calls, the funerals of the children.“
- President George W. Bush, November 11, 2001

“Are you guys ready?  Let’s Roll!”  Todd Beamer, United Airlines Flight 93 Passenger, September 11, 2001 before attempting to thwart the hijackers

Coach Tip - Psychological Issues

Endurance events create challenges both physically and mentally. Even after completing all the required training and making it to the race site rested and healthy, arriving at the starting line in less than the ideal state of mind can have a devastating effect on your performance.   Please be familiar with the following terminology (described with positive outcomes), as each will be mentioned later in this section:

• Mental Rehearsal/Visualization - The process of creating pictures or images in your mind.
• Imagery - Playing out/imagining in your mind the way you wish for an event to occur.
• Self-Talk - The "voice" in your head that can be trained to provide positive affirmations during adversity and tough times.

Before You Begin

There are certain "prerequisites" or internal characteristic that an athlete must possess in order to undertake the necessary training that endurance events requires. These include motivation, self-discipline, and effective time-management, all of which are inter-related characteristics.

A coach can be enthusiastic about the training program he or she designs/presents and show interest in the runner's development; however, motivation and self-discipline must be developed primarily from within. The best marathon training program in the world will not enable a runner to make it to the finish line of a marathon if he or she isn't internally motivated to undergo and complete the training and then finish the race.

Similarly, it requires a great deal of self-discipline to complete the long trainings while at the same time, cope with other daily distractions and manage all the personal responsibilities daily living provides. This is why it is crucial that the runner who wishes to train for the marathon be an effective manager of time. It is beyond the scope of this web site to discuss in detail strategies to enhance one's motivation, self-discipline, and time management strategies. There are a wealth of resources available featuring information relating to both these topics and sports psychology.
Short and Long Term Goal Setting
General Goal Setting Considerations

For most first time marathoners, goal setting is simple… To finish the race! Nevertheless, regardless of your experience level and race aspirations, it is best to be as specific as possible when setting goals. Be sure to write the goals down, perhaps tell others about your goals, and set a time frame for achieving the goals. These strategies will enhance the possibility of achieving both your short-term objectives as well as your big goal.

There are two basic types of goals: Process goals and outcome goals. It is important to set short-term objectives (process goals) on your way to achieving the big goal (outcome goal). The definitions and examples of process and outcome goals are listed below:

• Process Goals - These types of goals involve activities that focus on mastering the task and increasing one's skill level (e.g., the knowledge and training needed to complete a marathon). Examples of process goals include: Following the training schedule as closely as possible; Improving your nutrition; Reading as much as you can about the marathon; Consulting with your coach on a regular basis; Getting more sleep to be as rested as possible, etc.
• Outcome Goals - These goals relate to the finished product or stated differently, goals you hope to accomplish in the marathon. Examples include: Breaking 4 hours in the marathon; Running the second half of the marathon faster than the first 13.1 miles; Defeating a rival; Running a personal best in the marathon.

Race Goal Setting Considerations

In the couple of weeks prior to the race, think about three (outcome) goals you'd be interested in accomplishing for your event: (1) an easily obtainable goal, (2) a realistic yet moderately challenging goal, and (3) an ultimate goal. Determine a strategy to achieve the ultimate goal, but build into your plan flexibility to aim for less ambitious goals if things don't pan out the way you had planned. Above all, be realistic. For example, if you don't possess the genetic predisposition (natural ability) to run a sub-38 minute 10K, there's very little chance you can break three hours in the marathon, no matter how positive an attitude you possess!
Strategies for Completing the Training

• Find a coach with the reputation for being both enthusiastic and positive. These traits can help inspire and motivate you.
• Join a group or team whose members share your same goals. These individuals can provide you with the needed emotional support to succeed. Groups or a training partner can help make completing the long runs easier than doing these alone. It is essential to find training partners who run your approximate pace so that your workouts do not turn into races.
• When doing your long runs, break the course into sections mentally. That is, mentally run from one landmark to the next instead of thinking of completing the entire 20-mile training course. When you reach the first landmark, then mentally think of running to the next and so forth.
• Realize that the training will not always be easy. If running a marathon were simple, there would be no challenge as everyone would be able to do it. To enable you to cope with the physical and mental demands of completing the long training runs and the actual marathon when the going gets tough, there are several mental strategies you can utilize. These strategies and examples are listed in the next section.

Examples of Mental Strategies During Your Training
Self-Talk Thoughts

Think and say to yourself…

• "If this was easy, then everybody could complete a marathon."
• "Keep running . . . Maybe I'll feel better when I have some Gatorade."
• "If I quit now, I'll be very disappointed in myself later this afternoon."
• "I'm not really physically tired; I'm more fatigued mentally."
• "Completing this important training run will give me confidence and enable me to finish the half-marathon comfortably."
• "In just one more hour this run will be finished and I'll be in at home...showering, relaxing, eating, etc."

Imagery

Imagine…

• Imagine that you are a world-class runner and are in the lead of the Boston or Olympic Marathon.
• Imagine that your running form is smooth and graceful.
• Imagine that your a running effortlessly and very relaxed.

Visualization/Mental Rehearsal Strategies

Visualize…

• Picture yourself running every mile of the marathon for which you are training.
• Visualize what the finish line area will look like (e.g., with the clock displaying the time you're shooting for).
• See in your "mind's-eye" the spectators who will be cheering for you.
• Think of all your friends back at home who will be thinking about you and pulling for you while you'll be running.