Power point presentation - Published Marathoning 101
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CORNERSTONE ON DEMAND CLOUD RACERS! Adventures on the Road: Your Journey to the Marathon
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Transcript of Power point presentation - Published Marathoning 101
CORNERSTONE ON DEMAND
CLOUD RACERS!
Adventures on the Road: Your Journey to the Marathon
www.corporateactive.com
Marathoning
101
MARATHONING…WHY?
541,000 walkers and runners finished a full marathon in 2013
Nearly 2 million finished a half marathon in 2013
Every major city in the US (and most of the world) hosts a marathon
LA marathon will have about 25,000 people
Since 2000, the number of half-marathon
finishers has quadrupled
MARATHONING…BECAUSE
Everyman/woman’s “Mt. Everest”
Bucket List
Camaraderie and Community
Weight Loss/ Fitness
Inexpensive, low maintenance sport
CSOD paid my entry fee!
AND BECAUSE…
Higher Energy Level
Mood Altering “Drug”
“Me” Time
Spend Time Outside
Better Sleep pattern
Crosstrain for Other Sports
Runners Live Longer!
GETTING STARTED
• Run or Walk?
• Half or Full Marathon?
• To Train or Not to Train?
• Really Follow the
Schedule?
SCHEDULE IN A NUTSHELL
• Easy runs• Long Run: Ladder- steps up, steps down• Speedwork: intervals, repeats, tempo, hills• Crosstraining• Rest days
LA MARATHON 2015 TRAINING SCHEDULE
Week Sunday Monday Tuesday WednesdayThursday Friday Saturday FullSaturday Half
9/21/2014 3 Rest or 12-15 minutes run/walkRest or Crosstrain 30-45 min (cycling, swimming, hiking, yoga, elyptical, light weights)12-15 min run/walkCrosstrain 45 min - cycling, swimming, hiking, elyptical or light weights12-15 min run/walkRest 3 miles run/walk2 miles run/walk
9/28/2014 4 Rest or 12-15 minutes run/walkRest or Crosstrain 30-45 min (cycling, swimming, hiking, yoga, elyptical, light weights)15-20 min Crosstrain 45 min - cycling, swimming, hiking, elyptical or light weights15-20 min Rest 4 miles run/walk3 miles
10/5/2014 5 Rest or 15-20 min run/walk or Crosstrain 30-45 min (cycling, swimming, hiking, yoga, elyptical, light weights)Rest or Crosstrain 30-45 min (cycling, swimming, hiking, yoga, elyptical, light weights)15-20 min Crosstrain 45 min - cycling, swimming, hiking, elyptical or light weights15-20 min Rest 4 miles 3 miles
10/12/2014 6 Rest or 15-20 min run/walk or Crosstrain 30-45 min (cycling, swimming, hiking, yoga, elyptical, light weights)Rest or Crosstrain 30-45 min (cycling, swimming, hiking, yoga, elyptical, light weights)15-20 min Crosstrain 45 min - cycling, swimming, hiking, elyptical or light weights15-20 min Rest 5 miles 4 miles
10/19/2014 7 Rest or 15-20 min run/walk or Crosstrain 30-45 min (cycling, swimming, hiking, yoga, elyptical, light weights)Rest or Crosstrain 30-45 min (cycling, swimming, hiking, yoga, elyptical, light weights)3 miles Crosstrain 45 min - cycling, swimming, hiking, elyptical or light weights3 miles Rest 5 miles 4 miles
10/26/2014 8 Rest or 15-20 min run/walk or Crosstrain 30-45 min (cycling, swimming, hiking, yoga, elyptical, light weights)3 miles OR Crosstrain 30-45 min (cycling, swimming, hiking, yoga, elyptical, light weights) OR REST3 miles Crosstrain 45 min - cycling, swimming, hiking, elyptical or light weights3 miles Rest 6 miles 5 miles
11/2/2014 9 3 miles OR Crosstrain 30-45 min (cycling, swimming, hiking, yoga, elyptical, light weights) OR REST3 miles OR Crosstrain 30-45 min (cycling, swimming, hiking, yoga, elyptical, light weights) OR REST3-4 miles Crosstrain 45 min - cycling, swimming, hiking, elyptical or light weights3 miles Rest 6 miles 5 miles
11/9/2014 10 3 miles OR Crosstrain 30-45 min (cycling, swimming, hiking, yoga, elyptical, light weights) OR REST3 miles OR Crosstrain 30-45 min (cycling, swimming, hiking, yoga, elyptical, light weights) OR REST3-4 miles Crosstrain 45 min - cycling, swimming, hiking, elyptical or light weights3 miles Rest 8 miles 6 miles
11/16/2014 11 3 miles OR Crosstrain 30-45 min (cycling, swimming, hiking, yoga, elyptical, light weights) OR REST3 miles OR Crosstrain 30-45 min (cycling, swimming, hiking, yoga, elyptical, light weights) OR REST4 miles Crosstrain 45 min - cycling, swimming, hiking, elyptical or light weights3 miles Rest 8 miles 6 miles
11/23/2014 12 3 miles OR Crosstrain 30-45 min (cycling, swimming, hiking, yoga, elyptical, light weights) OR REST3 miles OR Crosstrain 30-45 min (cycling, swimming, hiking, yoga, elyptical, light weights) OR REST4 miles Crosstrain 45 min - cycling, swimming, hiking, elyptical or light weights3 miles Rest 6 miles 4 miles
11/30/2014 13 3 miles OR Crosstrain 30-45 min (cycling, swimming, hiking, yoga, elyptical, light weights) OR REST3 miles OR Crosstrain 30-45 min (cycling, swimming, hiking, yoga, elyptical, light weights) OR REST4 miles Crosstrain 45 min - cycling, swimming, hiking, elyptical or light weights3 miles Rest 10 miles 4 miles
12/7/2014 14 3 miles OR Crosstrain 30-45 min (cycling, swimming, hiking, yoga, elyptical, light weights) OR REST3 miles OR Crosstrain 30-45 min (cycling, swimming, hiking, yoga, elyptical, light weights) OR REST4 miles Crosstrain 45 min- cycling, swimming, hiking, elyptical or light weights3 miles Rest 5-8 miles 7 miles
12/14/2014 15 3 miles OR Crosstrain 30-45 min (cycling, swimming, hiking, yoga, elyptical, light weights) OR REST3 miles OR Crosstrain 30-45 min (cycling, swimming, hiking, yoga, elyptical, light weights) OR REST4-5 miles Crosstrain 45 min - cycling, swimming, hiking, elyptical or light weights3-4 miles Rest 12 miles 7 miles
12/21/2014 16 3 miles OR Crosstrain 30-45 min (cycling, swimming, hiking, yoga, elyptical, light weights) OR REST3 miles OR Crosstrain 30-45 min (cycling, swimming, hiking, yoga, elyptical, light weights) OR REST4-5 miles Crosstrain 45 min - cycling, swimming, hiking, elyptical or light weights3-4 miles Rest 8-10 miles 4 miles
12/28/2014 17 3 miles OR Crosstrain 30-45 min (cycling, swimming, hiking, yoga, elyptical, light weights) OR REST3 miles OR Crosstrain 30-45 min (cycling, swimming, hiking, yoga, elyptical, light weights) OR REST4-5 miles Crosstrain 1 hour - cycling, swimming, hiking, elyptical or light weights3-4 miles Rest 12 miles 8 miles
1/4/2015 18 3 miles OR Crosstrain 30-45 min (cycling, swimming, hiking, yoga, elyptical, light weights) OR REST3 miles OR Crosstrain 30-45 min (cycling, swimming, hiking, yoga, elyptical, light weights) OR REST5 miles Crosstrain 1 hour - cycling, swimming, hiking, elyptical or light weights3-4 miles Rest 14 miles 8 miles
1/11/2015 19 3 miles OR Crosstrain 30-45 min (cycling, swimming, hiking, yoga, elyptical, light weights) OR REST3 miles OR Crosstrain 30-45 min (cycling, swimming, hiking, yoga, elyptical, light weights) OR REST5 miles Crosstrain 30- 45 min- cycling, swimming, hiking, elyptical or light weights3-4 miles Rest 12 miles 6 miles
1/18/2015 20 3 miles OR Crosstrain 30-45 min (cycling, swimming, hiking, yoga, elyptical, light weights) OR REST3 miles OR Crosstrain 30-45 min (cycling, swimming, hiking, yoga, elyptical, light weights) OR REST5 miles Crosstrain 1 hour - cycling, swimming, hiking, elyptical or light weights4-5 miles Rest 16 miles 9 miles
1/25/2015 21 3 miles OR Crosstrain 30-45 min (cycling, swimming, hiking, yoga, elyptical, light weights) OR REST3 miles OR Crosstrain 30-45 min (cycling, swimming, hiking, yoga, elyptical, light weights) OR REST5-6 miles Crosstrain 1 hour - cycling, swimming, hiking, elyptical or light weights5 miles Rest 12 miles 10 miles
2/1/2015 22 3 miles OR Crosstrain 30-45 min (cycling, swimming, hiking, yoga, elyptical, light weights) OR REST3 miles OR Crosstrain 30-45 min (cycling, swimming, hiking, yoga, elyptical, light weights) OR REST5-6 miles Crosstrain 30-45 min - cycling, swimming, hiking, elyptical or light weights4 miles Rest 18 miles 6 miles
2/8/2015 23 3 miles OR Crosstrain 30-45 min (cycling, swimming, hiking, yoga, elyptical, light weights) OR REST3 miles OR Crosstrain 30-45 min (cycling, swimming, hiking, yoga, elyptical, light weights) OR REST6 miles Crosstrain 30-45 min- cycling, swimming, hiking, elyptical or light weights5 miles Rest 12 miles 11 miles
WHAT IS HAPPENING TO ME?
• Endurance Level Increases• Cardiovascular Strength Increases• Muscle Definition Increases (but not
muscle mass)• Resting Heart Rate Decreases• Weight Decreases (maybe!)
AGAIN…WHAT IS HAPPENING TO ME?
Lots of soreness
Minor injuries
Toe nails falling off
Bloody nipples (sorry men!)
Unmentionable chafing
Having to go NOW and the nearest restroom is 5 miles away
HOMEWORK
Get fitted for and buy the right shoes
Read the schedule and start moving
Come run/walk with your fellow
CLOUDRACERS!
LUNCH N’ LEARN SERIES
STAY TUNED….
• Injury Prevention and Rehabilitation
• Nutrition and Hydration
• Race Day Prep
www.corporateactive.com
