Running 4 Recovery
Beit T’Shuvah’s LA Marathon Team
Running 4 Recovery Coaches
Leslie brings nearly four decades of experience as an endurance athlete to the team. She joined the team in 2012, and is an avid long distance cyclist, runner, and RRCA certified running coach. Running side by side with residents and alumni, Leslie heard many stories and witnessed first hand how dedicated people were working to make new lives for themselves. She was so inspired by these successes that when asked to be a coach the following season she eagerly accepted.
``Running has always been my opportunity to reflect, grow through commitment and perseverance, and the time to work through struggles and life challenges. I hope to share the techniques, strategies, and insights I've learned through my two decades of running to create a positive, meaningful experience for everyone.``
Dr. Michael G. Hannon
Michael G. Hannon M.D. is a fellowship trained, board-certified Orthopedic surgeon specializing in sports medicine surgery, including arthroscopic and reconstructive surgery of the shoulder, knee, elbow, and hip.
A native of New Rochelle, New York, Dr. Hannon attended Regis High School, an all scholarship Jesuit high school in Manhattan. Dr. Hannon graduated with honors from the University of Notre Dame with a Bachelor of Science in Mechanical Engineering and was elected to the Pi Tau Sigma honor society. He received his medical degree from the Albert Einstein College of Medicine in the Bronx, NY, where he was a member of the Alpha Omega Alpha honor society.
Dr. Hannon has published multiple articles in journals such as the American Journal of Sports Medicine, Arthroscopy , and the Journal of Arthroplasty. He co-authored a textbook chapter on shoulder arthroscopy and has presented at the American Academy of Orthopedic Surgery national meeting on shoulder replacement. He is a member of the American Orthopedic Society for Sports Medicine and the Arthroscopy Association of North America.
We meet on Sunday mornings at 7am at various locations around the Westside. Connect with other team members upon arrival, after which the coaches will discuss the route, offer training tips, and lead the pre-run warmup. The coaches will participate in the runs, staying until the last runner finishes. On longer runs, BTS volunteers will offer water and snack stops along the course, not to mention some excellent cheering!
|Week||Date||*Miles for Marathoners||*Miles for Half Marathoners|
Phase I – Build Your Base
The goal of this phase is to get your body accustomed to running. If you are just starting out, you may wish to alternate between walking and running. The Sunday runs will gradually get longer, and during the week, we urge you to run at least 2-3 times, keeping each run shorter than the Sunday run. Doing too much too soon, before your body adjusts to the new stresses, puts you at higher risk for injury. Add miles and days gradually.
Phase II – Add Mileage
During mid-November, December, and January, the Sunday run distances will increase steadily, with the goal of getting in a 20 mile run. The focus of this phase will be learning what your body needs to keep going. What you did the day before, what you ate for breakfast, and how and when you eat and hydrate during these longer runs makes a big difference as to how you’ll feel. Everybody’s different, so while we can give you some general guidelines, you’ll have to learn by experience exactly what’s best for you. During this phase, running during the week is critical. Try to get in 3-4 runs during the week, with 1-2 challenging runs (we’ll give you ideas for those), at least one easy shorter run, and one longer but slower run at a distance that’s as much as a few miles shorter than our Sunday run. This phase comes to an end with our last 20 mile run three weeks before Marathon day.
Phase III – Taper
You’ve worked hard the last few months, and your body is capable of doing the whole 26.2, or 13.1. Any time you work out, you are tearing down muscle. When you rest, that’s when the muscles rebuild and get stronger. That’s what the last 3 weeks will be about. Our Sunday runs will get shorter, and your mid-week runs need to as well. You will be maintaining your strength, while letting your muscles rebuild. To quote Jack Daniels, PhD, one of the country’s leading running coaches, the goal during this phase is to ensure that you arrive at the starting line “peaked and well-rested”.
*Distances may be adjusted depending on team needs; please check back regularly
Below is the suggested approach to a weekly training regimen. It also includes various group trainings that occur throughout the week. This schedule is subject to change. Please check back regularly.
Best Training Practices
Easy runs are in the yellow zone. These runs are done at a slow pace. On a scale of 1-10 for speed, they range from a 2-3. However, these runs are considered “active recovery” and are extremely important for your next long run. They are so important that we recommend putting more emphasis on these. That means do them on your “rest” days if you can’t make it on the actual scheduled training day. You should be able to have a conversation during this run, talking in full sentences as you go.
Moderate runs are in the orange zone. Your running is usually 1 to 2 minutes faster than your easy runs. It is the effort at which you could hold this pace for one hour. You can still talk, but in one or two word responses. You’ll hear your breathing, but you should still be in full control of your form.
Hard runs are in the red zone or anaerobic zone. You will spend the least amount of time in this zone during your training. It is meant for lactate threshold and interval training. You should feel like you are breathing hard and reaching for air.
Fartlek Training Sessions
These are shorter sessions made up of jogging, walking, and some fast running. They offer a nice change of pace to continuous running and they can help improve aspects of endurance such as VO2max and anaerobic threshold. You don’t need to know what those terms mean, but you can google them if you are interested. Here is the format for our Fartlek sessions…
Warm up with 5-10 minutes of light jogging.
Run for 4 minutes at an above moderate pace, then jog slowly for 1 minute. This is one cycle. Repeat for the prescribed amount of time (see chart at bottom). A 20 minute session would consist of 4 cycles.
On a scale of 1 to 10 (10 is a very fast run, 1 is a leisurely stroll) aim for a level 7 to 8 on the runs.
Cool down for 5-10 minutes of light jogging when you’re done with the cycles.
Cross Training Sessions (Xtrain)
Cross training in this marathon training schedule is simply any form of exercise other than jogging or running. Walking is okay. Swimming or cycling is even better. If you have access to a gym, the cross trainer(elliptical trainer) and the rowing machine are other good examples. If you don’t have access to any equipment, go for a brisk walk and throw in some stairs.
Here is the format for our Fartlek sessions…
Warm up: 5-10 minutes of light aerobic exercise (walking, swimming, cycling etc.)
Time: 30 minutes
Intensity: Low-Moderate. On a scale of 1 to 10 (10 is a very fast run, 1 is a leisurely stroll) aim for a level 6 to 7
Cool Down: Finish with 5-10 minutes of light aerobic exercise (walking, swimming, cycling etc.)
The most important two days of the week! Your body adapts to the extra stress of training on these days, not on actual training days. Take it easy—you can even take the elevator instead of the stairs!