Runners’ Course : Program Trains Racers for L.A. Marathon

Up early, much earlier than most on a Saturday, the willful, or in some circles, the crazy, stretch, yawn and prepare their bodies for the big race. Before they head out for an eight-mile run along Venice Beach on Saturdays, training coach Pat Connelly gives them a quick pep talk and some last-minute running tips.

Assembled are the Los Angeles Roadrunners, the official training program for next Sunday’s Los Angeles Marathon. The Roadrunners form the nucleus that has helped thousands of untrained runners master the ins and outs of completing a marathon. Training covers everything from proper diet and pacing yourself, to buying the best pair of running shoes. And for those fearful of coach Connelly starting them off too fast, don’t worry--the pace is progressive.

“We take everybody, from people who have never run before to longtime runners,” Connelly said. “And we start you off slow, building you up to a 20-mile run.”

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Proof is 80-year-old Vincent Malizia, who is practicing for his first L.A. Marathon. Malizia said that seven months of rigorous training have put him in “the best shape of my life.”

“I couldn’t run a one-half block when I first started,” he said. “The Roadrunners have done wonders for me.”

Malizia, a commercial artist in North Hollywood, started long-distance running seven years ago after decades of walking to keep in shape. He says improving his health and the compliments he receives keep him reaching for the finish line.

“It makes me feel good when people come up to me and say ‘I can’t believe you are still running at your age,’ ” Malizia said.

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Connelly boasts of a 99% finish rate for those who participated in the 30-week program last year, compared to about 64% for those who don’t take part.

“We had 800 people in our program who ran in last year’s race,” Connelly said. “And only one didn’t finish--and she was wearing a cast on her arm.”

Next Sunday’s race will mark the marathon’s 10th anniversary. There will be plenty of partying, commemorative books for sale and honors for past heroes like last year’s men winner Paul Pilkington. And cyclists will get their first chance to pedal around the 26.2-mile route before the race. Sponsors are hopeful that thousands will take advantage of the auto-free streets in this non-competitive part of the marathon.

Runners who train at Westminster Elementary School in Venice on Saturdays are an eclectic mix. They range from Sister Mary Joseph from St. Vincent’s Hospital, to Sharlene Wills of West Los Angeles, who is blind, to Christine Noutsios from Yorkshire, England.

Ron Daktari Weusi, a remarkably fit 50-year-old intervention counselor, said that even though the group only meets on Saturdays, the training and camaraderie can extend into the workweek.

“Sometimes you may slack up during the week, but when you come here on Saturdays, you really push yourself because the people around you are trying so hard.”

Staying involved in a training program can also help runners avoid some pitfalls of long-distance running.

“Before I got into the Roadrunners, I remember I bought a new pair of shoes just three days before the race,” Weusi said. “Now, I know that’s something you never do.”

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Staff members from Orthopaedic Hospital in Los Angeles started the Roadrunners six years ago after years of watching runners hurt themselves and struggle through the race. They wanted to teach would-be marathoners the correct way to prepare their bodies for a long distance run.

For some, this preparation is the only way they could endure the arduous race. Some even attend a Wednesday night lecture series on health issues. Others train together and eat breakfast after Saturday workouts.

Roadrunners Director Nina Kleinert said that about 1,600 people usually sign up in August and pay the $50 fee to join; $10 of the money goes to charities.

By February, about 500 to 600 runners still faithfully show up.

Once the run is over, runners quench their thirst with bottled water and stretch their muscles. Coach Connelly, a former UCLA and USC cross-country coach who is about to retire after 25 years as a Los Angeles police officer, said the Roadrunners training is more than just a Saturday morning ritual.

“Motivation is the biggest part of the program,” he said. “What’s most important is that runners build their self-esteem and find out that they have the courage to complete this race.”

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Tips for Runners

Steve Simons, medical director of L.A. Roadrunners, the official training program for the L.A. Marathon, offers these tips on preparation for the big race:

1. Load carbohydrates. Begin two to three days before race.

2. Get adequate sleep. Start two to three days beforehand, because nerves may be jittery on last night.

3. Use proper shoes. Choose adequate support and cushioning over lightest weight gear, and do not run in new shoes.

4. Know the course. This will help you anticipate difficult areas.

5. Prepare mentally. In a marathon, the real race begins with the last six miles.

6. Dress appropriately. Layers are a good idea. One suggestion: a big garbage bag with holes for arms, legs and head.

7. Drink enough liquids. Before, during and after the race make sure you get enough water or whichever sports drink you choose. Most runners underestimate their need.

8. Start the race slowly. You can always increase your speed as the race progresses.