power point presentation - published marathoning 101

CORNERSTONE ON DEMAND

CLOUD RACERS!

Adventures on the Road: Your Journey to the Marathon

www.corporateactive.com

www.corporateactive.com

COACH MARISSA

Marissa@corporateactive.com

818-856-0712

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

COACH MARISSA

Marissa@corporateactive.com

818-856-0712

www.corporateactive.com