traininggroup

Hard to believe that it is that time of year again already. Time to start training for the 2013 Modesto Marathon.

This year, our training program will be bigger and better than ever before. We have more coaches, mentors and coordinators to help you get ready to perform at your best on race day.

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An overview of the new Adult Training Program can be found in our website’s Training section.

To get everyone up to speed for this 26-week program, we are having 3 informational meetings:

Hope to see you at one of the meetings and looking forward to running with you.

clydebehunin-213x300

Clyde Behunin

2012 SAMM Winner
2:32:46
(course record)

You are from St. George, Utah. What brought you to Modesto to run the 2012 Surgical Artistry Modesto Marathon? How did you hear about our race?

I found the race online… had planned on doing LA that same weekend but just didn’t feel good about it for some reason. Then saw this race and we (my wife and I) had lived out in Modesto for a summer selling home security systems about 10 years ago. So I was semi-familiar with the area and decided on Modesto.

Did you think you’d have a chance of winning the race when you decided to run here?

Yes, although nothing is guaranteed. I looked up the previous winning times and decided that with a decent race and barring no really fast guys showed I’d have a chance.

Can you give us a brief running history? How long have you been running? What is your marathon PR, etc.

I ran in high school and college but nothing amazing. I started running marathons with the St. George marathon in 2005 and have been running them ever since. It took a few years of playing with training and figuring out what it was going to take to run a good race but I got really serious in 2007 and ran a PR of 2:25 at STG. I’ve won 3 marathons, and have high finishes in several others; 18 full marathons. I finished 97th overall in the 2007 Boston Marathon.

Is the marathon your primary race distance or do you prefer ultras, or shorter races? Trails or road races?

I’m a marathoner, but will run other races to “train” for the marathon. Halfs, 10ks, and I’ve even done a few 50ks, 40 mile runs and every year on my birthday I run my age. 🙂

What was your favorite part of the 2012 Surgical Artistry Modesto Marathon race?

It was a picture perfect day! Cool, calm and crisp. I loved running through the cool morning air out in the blooming orchards. I could run marathons the rest of my life and maybe not have better conditions than we had that morning. Plus it’s an awesome spectator course so I was able to see my wife at about 6 different places.

Was there something you’d like to see us improve upon?

I think you guys did a great job! Honestly we really enjoyed this one. With the solid foundation you’ve already built and super flat, awesome course, I think this race will only grow.

What are your goals for the coming year?

Short term is to get healthy. I ran the Ojai 2 Ocean Marathon in Ventura around the first part of June and took second. Then shortly after that I was out on my boat and wrecked on the wake board really bad — messed my ankle up … bad! So I’d like to run STG in October and maybe CIM in December but training is slow going with an ankle injury… .

Do you have any advice for new runners?

Be consistent. If you’re going to run you need to get out at least 6 days a week and just run. There’s no other secret.

What’s the best running advice anyone has given you?

That when in a big race and running against tough competition the other competitors are “lions” (at the time I felt like a monkey) and they own the jungle (race). But as my training improved someone told me I was at least a baby lion and was growing into a tougher competitor and would — if I believed and worked hard enough, become a lion someday.”

Will you be coming back to defend your crown?

I want to. We had a great time. It just depends on my ankle and how fast it heals up and if I decide to go run Boston this year or not.

Anything else you’d like to add?

I’m glad I came. Not just because I won, but because it is a great course and that day turned out to be a great one. Here is my blog write up of the race.

pace-wristband-159x300One of the keys to achieving your best marathon time is to keep an even pace throughout the race. Go out too fast and you’ll hit the wall, go out too slow and you won’t be able to make up the time later (but you may feel more rested at the end). Determine the pace that you believe you can honestly achieve and stick to it.

Use these wristbands to guide you through those miles (or kilometers) when your mind can’t do the math anymore (or you want to save your concentration for your race). Of course you may need to modify these numbers to take account of the local terrain – but these pace bands will help you along.

Create your Marathon Pace Wristband here.

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This week, stay hydrated, be cautious about what you eat (think healthy), and stay healthy with lots of hand washing and avoiding sick people. Later in the week, lay out every item you need for race morning (shoes, shorts, socks, gels, hydration pack, etc. etc). Pin your bib to the front of your shirt after visiting the Expo.

RACE DAY!!

The half and full marathon start at 7am. Arrive at least one hour prior to the race.

Wake up early enough to take care of everything you must do (eat and drink, visit the bathroom, dress, etc.).

Make a plan to meet your family members and friends at a designated time and place after the race.

Depart for the race site with plenty of time to spare, arrive early enough to park, use the porta-potty, and take care of any last minute details.

Stay off your feet as much as possible prior to the race.

During the Marathon

Don’t start too fast. It’s easy to get caught up in the excitement and leave the chute at a pace faster than what you’re accustomed to.

Aid Stations

Do not pass up any aid stations on the marathon race course. While it’s acceptable to drink just water in the early miles, runners MUST consume sports beverages no later than 60 minutes of running (and earlier if possible).  At the aid stations, positioned about every 2 miles, water and GU Brew is offered. If you’re not sure what’s in the cup (water or sports drink), politely ask. If necessary, walk through the aid stations to be sure that you are able to consume the entire contents of the cup. If you choose to stop and drink, please stay out of path of approaching runners.  The aid stations will have salt caps as well.  Ask for one if you need it (you can take one about every hour).   Some runners will throw their cups on the ground at the aid station. This is acceptable.  It’s NOT acceptable to throw the cup on the ground past the aid station!  This goes for gel wrappers and other trash as well.  The volunteers appreciate a smile and a simple thank you from runners; we can’t do this without their time and energy.

Take time to enjoy the spectators, participants, and the scenery of the course.

Stop negative thoughts dead in their tracks.  Repeat your mantra over and over.

Think about how proud family members and friends will be of you and your accomplishment.

Immediately Following the Race

Visit the VIP Tent to get something to eat and drink.   If you plan to celebrate with a little alcohol, wait until you’ve had a nutritious meal.  Stretch and keep moving to minimize muscle soreness. Resist the urge to lay down or take a LONG nap. Soaking your legs in cold water aids recovery.  Take time to celebrate your huge accomplishment!
Take it all in!  You’ve accomplished something very few people in the general population have ever done!  Your final race time is less important than the medal you’ll adorn yourself with upon crossing the finish line, not to mention the lifetime of memories. I once heard this…”The real troopers are those who are out on the course far longer than the front runners, they are on their feet longer and may even have more determination to keep moving forward!”
Enjoy the race! You’ve worked hard and whether know it or not, you’ve inspired others along the way.
The finish line isn’t the end.  This journey has no end! I’ve enjoyed being a part of this with you.

Vicky-King-2012Vicky King of Salida wasn’t supposed to be running the Surgical Artistry Modesto Marathon on March 18. She was supposed to be home with her hubby, celebrating 34 years of wedded bliss. But when she couldn’t find a marathon she wanted to do about the same time, she got the blessings she needed from her husband, she ran, and boy is she thankful. King is the winner of the SAMM first-time Boston qualifier contest! She wins $1,000 toward her dream trip to compete in the 2013 Boston Marathon.

“Oh my gosh, oh my gosh,” said a stunned King. “What news! Oh my goodness!”

King did the SAMM half marathon last year. “Modesto just kept tugging at me (this year), for many reasons. It’s local. My family could come watch me. … It’s a fast course. I really, really enjoyed it. This is my backyard. … The orchards and the fields were just beautiful. And the people out there were amazing!”

King qualified for Boston in only her second marathon. Her first was the inaugural Santa Barbara Marathon in 2010, where she ran well at 4:11:10, with her only goal to complete the course. But in Modesto, she had the “ultimate dream” of qualifying for the prestigious Boston Marathon. “My friends kept urging me to enter the contest.” This is the second year SAMM has sponsored the contest.

“I was trying to do under 4 (hours) on the clock,” she said. “Actually, I wanted to do 3:59:59. But when the 4-hour pacer went by me and started getting out of sight, I thought, just keep putting one foot in front of the other.” King said her quads were cramping for half the race and she felt like she was all over the place, literally kicking herself in the ankles. But she persevered and when she turned the corner to head toward the finish line, she knew she could qualify for Boston.

King has been running since 2005, when she was undergoing some stressful times in her life. She entered her first race at age 49 — the 5K Lodi Easter run —  to “celebrate God and what He had done” in helping her get past her struggles.

Now the biggest struggle King has to face is finding airfare and a place to stay in Boston, while navigating the rules of applying for the Boston Marathon … all new territory for her. “This is monumental,” she exclaimed.

And by the way, while King was traversing the Modesto Marathon course, her husband, a massage therapist, was busy in the finish line area giving out free massages to runners. And they had plenty to celebrate that evening.

Congratulations, Vicky!

Congratulations!

Whether you realize it or not, you have inspired people with your commitment to you marathon goal!

What’s next for you? We hope your commitment to a healthy and active lifestyle is just beginning.

First, you get to rest for a bit. By Wednesday or Thursday, you can start with light, easy running–about 1-3 miles. Walking and stretching are great too. You can gradually increase the amount of miles you run as the days go by. Generally speaking, your body needs one day for every mile you ran for recovery. Feeling a little sad that it’s over? You don’t have to hang up your workout shoes yet! Some suggestions to keep exercising include: run a certain amount of miles each week, run a designated number of days per week, cross-train more, train for another race, etc. Check out shadowchase.org-we always have upcoming events posted there. You don’t have to hurry to train for a full marathon again. Consider other distances. Think about trail running (a group of us go often!). Or, just go out and run for fun, you certainly don’t have to sign up for a race to have a reason to run. Consider volunteering at an upcoming race. You experienced, first hand, the value of volunteers at the Modesto Marathon. It helps to set some goals so that you have a reason to maintain your current level of commitment and fitness. Everyone’s goals vary. Your volunteering will also look good on a resume application that you can assemble using websites like https://www.arcresumes.com/local/new-york/, just in case you need that extra boost when applying for certain jobs.

Ongoing– Every Tuesday: There is always a Shadowchase group at the track every Tuesday night. The workout is posted weekly on the yahoo group. (Join the yahoo group!). You don’t need to be intimidated by the “fast” runners. Do what you can on the track. A weekly speed workout is beneficial for you and your continued progress.

Every Sunday: Runners and walkers meet at Save Mart (corner of Oakdale and Scenic in Modesto) at 8am. We run in the park and meet afterwards for coffee. These informal meetings are informative, fun, and you can ask questions too. You’re sure to meet some new friends in the group too. Look in your Shadowchase monthly newsletter. There are groups that meet at 5am at Mr. T’s in Modesto and at Starbucks in Escalon. Remain in touch with your new running friends and plan runs together. We have a run of the month in various locations, all info is in the newsletter.

Finally, we hope that you’ll join us again for our next Modesto Marathon Training group this fall. Choose a different race or do the same distance and work toward a specific goal time. Encourage a friend to join you and impart all of your new found knowledge on them; mentor a buddy! We are working on a celebration to acknowledge your amazing efforts. More info to follow on this event. Even though the “official training” is over, you’re part of a world class running club now, and any of us welcome your questions and would love to continue to support you. So, it’s never over! Please email anytime. And, I’ll look for you out there. It’s been a pleasure to join you on this part of your journey. Susan
P.S. I have attached the instructions for getting connected with the ShadowChase Yahoo group. It’s for members only and people post questions, comments, info about new products, upcoming runs, etc. etc. Please join if you haven’t already.

With just 20 days until the Modesto Marathon, it’s finally time to “taper.”  I want to share the following article with you so that you’d understand just exactly what tapering means. (source: www.runnersworld.com)

 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    Published 12/09/2003

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.

Clothing…

There’s a saying…”Cotton is rotten.” It applies to your running clothes (even your socks)! No cotton! For your clothing, look for items that are marked “dri-fit,” or “moisture wicking.” The fabric is NOT cotton. These types of fabric pull moisture away from your body and then it dries quickly. While you won’t be absolutely dry, you will be much more comfortable and less likely to chafe. Plus you can still find some colorful socks (like those seen here: https://serp.co/best/colorful-socks/) in these materials, which is great. Chaffing is a condition that some people deal with, and it’s painful. The right fabric can help. You may want to look for such clothing at a store like Kohl’s then use a promo code or coupon at the checkout to get a good saving on your new products (check out Raise to see the range of stores they can provide discounts for – https://www.raise.com/coupons/kohls). If you find that you’re chaffing even while wearing dri-fit items, you can purchase a product called Body Glide at any sporting goods store. It looks like a container of deodorant and can make a big difference. If you’re struggling to find the right items of activewear for your running lifestyle, head over to Monroe Fashion who have plenty of sportswear options available.

Shoes…

Why are running shoes sooo important? Running shoes, like Vessi shoes, are the most important piece of equipment a runner has! A shoe that’s perfect for one person may not work for another. Everybody has different shaped feet, strides, and body mechanics. Running in improperly fitted shoes is a leading cause of injuries! So, it’s much more than just making your feet happy!

Why do I need to be “fitted”? The professionals at On the Run are some of the few around that will take the time to fit your properly! They stand behind their recommendation.

How much can I expect to spend on a pair of running shoes? Between $100-$130. This may sound like a
a significant amount of money… however, it’s a relatively small price to pay if you take into account that doctor bills for injuries cost far greater than well-fitted shoes!

Running shoes aren’t in my budget right now, should I still go? Please go get your feet measured.

jonolsen2011

Were you confident you’d repeat as winner this year?

Absolutely not! I knew of three competitors that had faster PR’s than me. My training was ahead of last year but I thought at best I would run 2:40. I thought the winning time would be a few minutes faster, 2:37 or so. I am glad I had reserved myself to running my race and placing as high as I could because that strategy paid off in the end. If I had tried to run with the leaders, I don’t think I would have won. I would like to add one other thing. There was a part of me that was very nervous about being the defending champion. I wanted to prove to everyone that last year wasn’t a fluke. I wanted to prove that I belonged at the top of the podium. I think this nervousness helped me train harder and in turn focus on speed. Knowing there was a handful of fast runners in the race, helped me relax and run my race. As they say, “It’s easy getting to the top, the hard part is staying there.”

Did the weather help or hinder your race strategy?

I really felt the difficult conditions would help me because over my ultra running career I had seen it all. Hot, cold, rainy, windy, you name it. I have seen it. It didn’t make me nervous. It gave me confidence that I might get lucky and the front runners would wear each other out. I don’t know if that is what happened but I was able to pick up the pieces.

What is your marathon PR? How long have you been running?

This race was my marathon PR.(2:39:42). I know it wasn’t ideal marathon conditions, but I benefited from a well thought out race strategy, solid training, and a little (a lot) bit of luck sprinkled in.

How many marathons have you run? Ultras?

Nine marathons and 32 ultras.

Are you training for any race in particular?

I am currently training for the Ruth Anderson 100k April 23rd, which is also on roads. My training leading up to the Modesto marathon was to prepare myself for the 100k but with an emphasis on speed tempo runs. I have no plans after this. I am considering training for another marathon in late August or run 100 mile road race in late August or middle of September.

What are your future running goals?

I want to dedicate the next four years to see how fast I can run the marathon. I have plenty of ultra years after that (age 41 by then) but I have only so many “speed” years left. Breaking 2:30 in the marathon would be nice, but I don’t know if it is realistic. I’m going to give it a shot though. My short term goal … is to run sub 7:20 for 100k on road. I ran 7:32 last year, but I went into that race a little banged up and tired. This year my body feels good and I think if things go my way, it is a possible to break 7:20.

What did you think of the Modesto Marathon? The course?

There are a couple of things I like about this course. The first thing is the “flatness.” You can really get into a rhythm out there and living here, my training is primarily on flat surfaces like the Modesto Marathon. I also like the out and back format as a front runner. You can see your competition and all the other competitors on the course that you generally might not see. The marathon is well run. The volunteers are friendly and ready to help and that helps for a smooth race for everyone in the race.

You are a TRM coach. What do you have to say about that program and your students this year?

It is a major success! Our group size increased from 14 in 2010 to 40 in 2011. When you can get 12 to 14 year old kids to train for six months, four days a week, to do anything not only a half/full marathon, that is amazing! We are reaching at-risk kids along with academically socially economically gifted kids. One of the joys of this program is to see these students, that would normally not hang out together, overcome those obstacles to become friends.

Where is your favorite training route?

A boring 16 to 17 mile recovery run on the canal near my house out to Waterford. I typically will do this run on Sunday afternoons while my kids are taking a nap. I love looking out into fields and see the changes as the seasons change. I can just get in a rhythm and just enjoy the day. The run seems to always feel effortless.

Do you train with someone or mostly solo?

I train with John Souza a couple days a week when both of us are healthy. That is a rarity these days however. So, I mainly train by myself. I don’t mind it but after a while it can become wearing.

Advice for new runners and future TRM runners?

Don’t run too much too early when you are just getting started. You will open yourself up to injury and a lot of soreness. Incorporate some walking into each workout. This will give your body the needed time to adapt to your new activity. Those running muscles need time to grow and heal. But overall, just have fun! Don’t get caught up in the competitiveness of running that sometimes can monopolize the sport. Enjoy the thrill of completing the distance and the time spent with friends. Life is too short.

michellemeyer2011What made you enter the Modesto Marathon? How did you hear about it?

I discovered the Modesto Marathon online on https://www.runningintheusa.com/ and saw that it was a fast, flat course that was relatively close to my home in San Francisco. I thought that this marathon would be a perfect final long training run for the Boston Marathon, so I signed up!

What is your marathon PR?

My marathon PR is actually what I ran at the Modesto Marathon this year: 2:52:25.

How long have you been running?

I began running as part of gymnastics training when I was about ten years old. I was a competitive gymnast during elementary and middle school, but when I grew too tall for the sport, I switched to volleyball, basketball, and track in high school. I raced the 1600m and 3200m for Carmel High School (2001-2005), occasionally competing in the 800m and 4x400m relay as well. At Stanford, I trained on my own and ran several marathons (Napa in 2006 and Boston in 2007), but didn’t really start running in many races until graduating from Stanford in 2009. Since moving to San Francisco in the fall of ‘09, I have run in 40 races, ranging in distance from 5Ks to marathons. I love running and racing, and I hope to continue running for as long as possible.

How many marathons have you run? Is that your specialty? Are there different distances you prefer?

The Modesto Marathon was my 7th marathon (so far!) I enjoy running both marathons and half-marathons – I’m currently training with the goal of improving my marathon time, but the half-marathon might be my favorite distance because it doesn’t take quite as much of a toll on your body.

Previous marathons:

  • California International Marathon (2010): 2:53:19 (2nd place for 20-24 age group)
  • Nike Women’s Marathon (2010): 2:56:25 (2nd woman overall)
  • Oakland Marathon (2010): 2:59:25 (1st woman overall)
  • California International Marathon (2009): 2:59:27 (4th place for 20-24 age group)
  • Boston Marathon (2007): 3:14:51 (2nd place for 19-and-under age group)
  • Napa Valley Marathon (2006): 3:16:14 (8th woman overall, 1st place for 19-and-under age group)

Are you training for any race in particular?

I’m currently training for the Boston Marathon in April and for Grandma’s Marathon in June. I hope to run a variety of shorter-distance races over the next few months as well, including Bay to Breakers in May, but I haven’t set any other firm racing plans yet.

What are your future running goals?

My long-term running goal is to qualify for the Olympic Trials in the marathon! The current “B” standard is 2:46:00, so I still have quite a bit of work to do before making this cutoff, but I would love to give it my best shot. In the short term, I hope to break 2:50 in the marathon and 1:20 in the half marathon. I haven’t really trained strategically before for a specific race – I’ve been running mostly on my own, just for fun without a specific training schedule. However, I recently joined the Impalas, an all-women racing team in San Francisco, and I hope to improve my running times while training with this amazing group of women. Don’t tell them, but due to the warm welcome and how accepted I feel in the group, I think I may start looking around for customizable tops or jackets for our team warm ups before the group runs!

What did you think of the Modesto Marathon? The course? Our weather?

The marathon course itself was very fast and flat, though the headwind on the way back was pretty brutal! It would be great to run this course on a beautiful day.

Are you originally from SF? What do you do for a living?

I grew up in Carmel, Calif., studied Human Biology at Stanford; then moved to San Francisco after graduating from college in 2009. I work as a clinical research coordinator in the obstetrics and gynecology department at UCSF and am currently applying to medical school. I’m very excited to have been accepted to several medical schools, but I am waiting until the application process is over before making a final decision.

Where do you train in SF? Best routes?

I love to run everywhere in San Francisco – I feel that running is the best way to get to know a place and to see parts of a city that you would not otherwise have the opportunity to experience. Some of my favorite longer running routes are:

  1. Starting from the Marina, run along Crissy Field, across the Golden Gate Bridge, through Sausalito and back. Great views and relatively flat.
  2. Starting from Kezar Stadium, run through Golden Gate Park, along the Great Highway, around Lake Merced and back. This is actually part of the Nike Women’s Marathon course.
  3. Starting from the Marina, run along Crissy Field, underneath the Golden Gate Bridge to Land’s End and back. This run has stunning views of the ocean on a clear day, and the trails in Land’s End are fantastic.
  4. Running along Embarcadero in the early morning – fast, flat, and the tourists aren’t out yet!
  5. Running up Twin Peaks and Mount Davidson – these are some great hills and offer some terrific views of the city.
  6. Running in the Marin Headlands or Mount Tamalpais. There are some stunning views of San Francisco from the Headlands, and Mount Tam offers some great hills and trail runs.

Do you train with a club or group or do you mostly solo?

Although I have been training mostly by myself for the past few years, I recently joined an awesome racing all-women racing team, the Impalas, and have begun training with them as well.

Advice for new runners?

Congratulations on finishing your first marathon! (or half-marathon!) It’s an amazing accomplishment, and hopefully you have been inspired to do another one (or two, or twenty…) If you ever find yourself getting bored with running, think about what motivates you – do you love to run because of the “runner’s high”? The people you train with? The excitement of racing? The challenge of setting and meeting new goals? It helps to know what motivates you and to use these motivators to give yourself an extra push if and when you need it. It’s also good to keep your running exciting by changing up your current routine – if you run by yourself, try running with a group; if you run the same route every day, explore a completely new place; if you run on mostly flat terrain, challenge yourself with some hills; if you run with music, leave the iPod at home for a few days; if you run on roads, get out on some trails, etc. If you love to race, try different types of races, distances, and locations – each race definitely has its own unique character and different appeal. Just keep running!

Anything else you’d like to add?

Thanks for putting on such a well-run event! Everything was great, from the pre-race expo to the flat course to the awesome spectators cheering in the rain (thank you so, so much for your support in that weather!)

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Nulla consequat massa quis enim. Donec pede justo, fringilla vel, aliquet nec, vulputate eget, arcu. In enim justo, rhoncus ut, imperdiet a, venenatis vitae, justo. Nullam dictum felis eu pede mollis pretium. Integer tincidunt. Cras dapibus. Vivamus elementum semper nisi. Aenean vulputate eleifend tellus. Aenean leo ligula, porttitor eu, consequat vitae, eleifend ac, enim.

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