BlogBloghttp://www.runbravo.com/blog/2013-02-08T21:48:00ZSquarespaceFebruary here, and marathon season in full gear....something for everyonehttp://www.runbravo.com/blog/2013/2/8/february-here-and-marathon-season-in-full-gearsomething-for.htmlMark Bravo2013-02-08T21:40:13Z2013-02-08T21:40:13ZInside of three months ‘til the 2013 Oklahoma City Memorial Marathon, it’s important to realize that after weeks of building your mileage up, your “injury quotient” can rise too. As you add to your longer runs in preparation for the half or full distance, be particularly attuned to how your body feels, not only on the runs but for the next few days.

 

If you find you’re recovering much more slowly than during your “normal-distance” efforts, consider taking an extra day off, or at very least, find a “non-impact” cross-training option for a day or so. This lets your body take in the benefits of the ever-increasing distance necessary to achieve such a momentous goal, and allows for the repair needed to come back strong your next long effort. Don’t worry about missing a day or so on your training schedule: if you get too antsy, even some CORE work, or own-body resistance floor training, can be useful while the body rejuvenates, as it lends cardiovascular strength, and keeps you more injury-resistant.

 

Remember, completion is always the major goal, and it all begins with making it to the starting line. If you don’t get there, you haven’t a shot at experiencing one of the most unique sporting events offered anywhere….the Oklahoma City Memorial Marathon.
Any questions, reach me at runbravo@yahoo.com and here's to many gratifying miles for you.  Go get 'em, athletes!   Mark Bravo











]]>Monthly Training Tipshttp://www.runbravo.com/blog/2012/4/4/monthly-training-tips.htmlMark Bravo2012-04-04T21:01:31Z2012-04-04T21:01:31ZThree weeks from Marathon weekend, make sure you've embraced a major ingredient for raceway success: POSITIVE ATTITUDE. It's truly the most overlooked "intangible" you'll bring to the race April 29th. 

You've been diligent with your training, experiencing a few 10-milers if pursuing the half, and 18-20 mile effort or two for the full Marathon. Now, how about adding a middle to longer effort of 'pacing' to this, or next week's training. Doesn't have to be your longest run; maybe an 8-miler at race-goal-pace (sometimes called MGP for Marathon goal pace; HMGP for half.) If you desire a 5 hour marathon, and you feel intact and ready, aim for a 16-18 miler at 11:30 pace. For a 2-hour half (9:10 or so pace) do an 8-10 miler at this pace. This will heighten your confidence, shake any lethargy from the legs if training has been much the same for awhile, and freshen your outlook. An 'altered' effort always does that. If speed is not an issue, do shorter 'pick-ups', which raise your fitness, and also lend to the same self-empowerment. 

Remember not to be too ambitious; set yourself up for SUCCESS! No need to perform the whole distance you're be aiming for April 29th. You'll be ready to answer the bell raceway due to many intangibles: least of which is gratitude for simply being a part of such a memorable day in Oklahoma City! The Memorial Marathon is unlike any other race on earth! Take it all in; you'll have it forever!

]]>Weekly Bravo - KSBI TV Segmenthttp://www.runbravo.com/blog/2012/3/26/weekly-bravo-ksbi-tv-segment.htmlMark Bravo2012-03-26T12:37:26Z2012-03-26T12:37:26Zhttp://www.ksbitv.com/all-about-you/with-kealey/Momentum-144007306.html











]]>6 weeks to gametime......http://www.runbravo.com/blog/2012/3/19/6-weeks-to-gametime.htmlMark Bravo2012-03-19T21:15:46Z2012-03-19T21:15:46ZOKC Memorial Marthon day, April 29th, around the corner......now's the time the mind and body merge to 'fine-tune' your raceday.....stay inspired, athletes!

]]>Acclimating to the Heathttp://www.runbravo.com/blog/2012/3/19/acclimating-to-the-heat.htmlMark Bravo2012-03-19T13:38:37Z2012-03-19T13:38:37Z

It seems that Spring is upon us finally, and that brings to mind the urge-and the need-to bring your training to the outdoors more often.  Becoming acclimated to the warmer conditions is key to being prepared for whatever event you confront on April 29th.  If your miles have been predominantly on the treadmill, or early morning, I urge you to venture outside and find time for a few late afternoon runs.  You needn't find the warmest time of day for your miles, but it's important, especially if you've been predominantly a treadmill runner, to experience the outdoors, so you're used to outdoor "elements", whatever they may be on race day. Be smart as you hit the roads in warmer temperatures, and particularly mindful your first few times out, so the body knows a change in conditions is in store. The first few times out with temps in the 70's, shorten your runs, or watch the intensity you lend to the efforts.
 
As your distance increases, respect your RECOVERY days; they're called that for a reason.  Go get 'em and enjoy your miles, athlete! Running coach Mark Bravo. 

 

]]>Pressurehttp://www.runbravo.com/blog/2012/3/18/pressure.htmlMark Bravo2012-03-18T22:14:42Z2012-03-18T22:14:42ZMorning, athletes! Here's an excerpt from tomorrow's All About You" KSBI-TV interview, Cox Channel 7, 10-11pm (toward end of show, but watch it all if you can...fun stuff!)

Have a truly "world-class" day, all! Mark

“Pressure is simply thetask at hand exceeding our level of preparation”MOMENTUM: Chapter 45
1) Practice like it’s a GAME, then play the game
like it’s PRACTICE
2) “It’s easy to have faith in yourself and have discipline when you’re a winner, when
you’re #1. What you got to have is faith
and discipline when you’re not winning.” Vince Lombardi
3) “Our greatest glory is not in never
falling, but in getting up every time we do.”
Confucius

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