Tip of the Week: Nutrition

Nutrition is one of the most important topics we will discuss this season. It is essential that each one of you “experiment” during your runs (especially your long runs) to learn what foods, liquids and supplements (gels, blocks, bars, etc.) work best for you before, during and after exercise. We are all unique individuals so what works best for your friend may not work best for you. TFK recently hosted a nutrition clinic provided by a local nutritionist, Lauren Thomas of Nutrition Energy. Lauren covered the basics of nutrition for endurance athletes. The primary focus of her talk was on the importance of nutrition and hydration before and during exercise. Please review the handout, linked here, that Lauren provided so you can begin to learn more about the importance of sports nutrition. Please reach out to one of your coaches ASAP if you have any additional questions by emailing tfkcoach@nyrr.org.

Member Spotlight: Dorothy Evans

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What event are you running with Team for Kids?
I am running the Big Apple Challenge (United Airlines NYC Half and TCS NYC Marathon) and the AirBNB Brooklyn Half with Team for Kids!

What is your favorite place to run and why?
I often run in Astoria, because I live here, but I love how Team for Kids had us run in many different areas in preparation for last year’s TCS New York City Marathon. This year I need to beat those Harlem hills, so I practice a lot in Central Park.

If you run with music, what are your favorite artists or songs to listen to?
I like to run with people, so I normally don’t use music. If I run solo I use a mix of music such as Rap, Rock and top 40.

What is your favorite post-run meal?
Depends on the length of my run, but I always have a coconut water. I eat protein (eggs, chicken, or steak) and veggies. If I’m on the road, I do a Gluten-Free protein bar.

When did your relationship with running begin and why?
I really only started running last year. I was turning 50 in August and always wanted to run the NYC Marathon. Since I had an ACL replacement, I didn’t think I could run. I absolutely hated the DREADmill, so I had no love for running.

Do you have any pre-race rituals or superstitions, if so, please explain?
The night before I pack my bag and eat Steak Frittes from Fattys cafe in Astoria.

Morning of…wrap my knee with K.T. tape.

Why did you choose to run this event?
To continue my journey with the TFK family.

Tell us a little more about yourself
I am a personal trainer and group fitness instructor who believes in being a positive role model.

What excites you most about running your event with Team for Kids?
Knowing that I have a team of amazing coaches and teammates working together to help children throughout America.

Connect with Dorothy via the links below:
Facebook: https://www.facebook.com/dorothy.y.evans
Instagram: https://www.instagram.com/dorothyevanstrainer/

Tip of the Week: Pacing

Now that you all are experienced runners and have a few weeks of training under your belt, it’s time to talk about pacing. Over the past few weeks you have been introduced to a variety of workouts, such as easy runs, long runs, recovery runs and speed or hill repeats. These workouts have hopefully taught you that there is more to running then just lacing up your shoes and running as hard or as long as you can every time you run. Each workout has a purpose, and it’s critical that you understand the variety of paces (efforts) sooner rather than later to ensure a healthy and productive training season.

Let’s start with a brief description of each workout that you will encounter throughout the season:

1- Easy: This is a conversational-pace effort in which you should literally be able to carry on a conversation with your running buddy (or yourself) from start to finish. The primary purpose of an easy run is to build a base for more intense workouts and to assist with recovery between hard workouts. Most of your training runs this season will be completed at this effort. These type of workouts typically utilize a 3:3 breathing pattern.

2- Long: The focus of these workouts is to get your legs used to running for a prolonged period of time. The effort is similar to an EASY run and also utilizes a 3:3 breathing pattern.

3: Recovery: The sole purpose of this workout is to do exactly what the title of the workout says: RECOVER. It gives your body a chance to run on tired and fatigued legs (very useful for endurance athletes). The recommended breathing pattern for this workout is a 4:4.

4: Threshold (Tempo): The purpose of these workouts is to raise your lactate threshold, which is the ability to cope with, and minimize, lactic acid in the blood. These workouts are typically described as “comfortably hard” (slightly faster than your half-marathon pace) and utilize a 2:2 breathing pattern.

5: Repeats: The purpose of these workouts is aimed at improving speed, strength (hills) and running economy (efficiency). These workouts are completed at HARD efforts and utilize a 1:1 breathing pattern.

To provide you with a little more assistance in learning and understanding your individual pacing, here’s a great calculator you can utilize from legendary coach Jack Daniels and The Run Smart Project; https://runsmartproject.com/calculator/

For those visual learners, here’s a quick example of a runner who wants to complete the NYC Half Marathon in 2 hours:                                              

1- Click here: https://runsmartproject.com/calculator/
2- Enter distance:
Half Marathon
3- Enter your half marathon time (goal): 2:00 (9:09 pace/mile)
4- Record (and observe) the following training paces:

                a- Easy: 10:35-11:11

                b- Threshold (Tempo): 8:51

                c- Repetition: 200m (58 seconds), 400m (1:55) and 800m (3:50)   

In this example, one key thing to note  is just how “easy” the easy pace is compared to the half marathon pace. The easy pace is approximately 1.5 to 2 minutes slower than the goal half-marathon pace. How fast is your easy pace? On average, most runners complete their easy and long runs TOO fast, which leads to increased stress and overuse injuries. Remember, there is a purpose for every workout so when instructed to run easy, slow down, and well, run easy.

Please let your coaches know if you have any questions or need further assistance with your pacing.

Member Spotlight: Tomas Nochta

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What event are you running with Team for Kids?
The 2016 United Airlines NYC Half!

What is your favorite place to run and why?
Most of the time I run on the Saddle River County Park path in NJ. It is close to my house so I don’t have to drive. When the weather gets warmer and will have more time on the weekend I will definitely do some trail runs with the members of the Facebook Group “Runners of Bergen County”.

If you run with music, what are your favorite artists or songs to listen to?
I usually run without music but like to listen podcasts. My favorite one is This American Life. If I don’t listen to anything I love to enjoy he nature around me.

What is your favorite post-run meal?
I do not have any favorite post run meal, but I do like to refuel with some energy bars and Gatorade. I do enjoy a good and nutritious meal like chicken or salmon.

When did your relationship with running begin and why?
I started running in May 2015. Actually I started before, but never really make it for longer than a day. Many times I gave up and turned back at the end of the block. I started running to lose weight and keep in shape. My inspiration is my mentor, Rachel Pratt, who I admire on her success of running.

Do you have any pre-race rituals or superstitions, if so, please explain?
I only ran few races and haven’t developed any ritual yet :)

Why did you choose to run this event?
I choose to run the United Airlines NYC Half because I want to run thru Manhattan. Crossing Times Square with cheering fans all over and to run along the West Side Highway is priceless.

Tell us a little more about yourself
I am originally form Slovakia and came to New York in 2006 and fell in love with the city. Life was rough in the beginning, but thanks to my friends support, I adapted to the new environment quickly. I am currently working in the hospitality industry. My career started from an entry level position where I learned a lot from my mentor, and has evolved to my current management position. Thank you to my wife being my greatest supporter. I love to travel, ski and run. Living in NJ and working in NYC make it difficult to find time for running especially in the winter because it gets dark early. However, I do not give up and still run even when it is dark and cold as I really enjoy running. My goal is one day to run a Marathon in a foreign country.

What excites you most about running your event with Team for Kids?
I am inspired by the mission of Team for Kids. I like the impact Team for Kids has on our youth. I am also excited about the crowd and hopefully to see my awesome team of co-workers cheering me on when I run by them.

Connect with Tomas via the links below:
Facebook: https://www.facebook.com/tomas.nochta
Instagram: https://instagram.com/TheTomasN
LinkedIn: https://www.linkedin.com/in/tomas-nochta-033a484b

TFK Testimonial: Victoria Fortune

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I ran the 2015 United Airlines NYC Half with Team for Kids and loved the sense of community I felt while running with TFK. Every time I saw another runner from TFK, we connected. I would find myself giving them an upward fist pump gesture as an expression of my encouragement for them to push it through.

I was inspired to run for TFK, because it is programs like those offered by NYRR that serve as a positive outlet for youth. If I weren’t so involved in sports growing up in PG County, MD, I am not sure I would be the person I am today. I am a firm believer that too whom much is given much is expected. Though I am not in a place to personally provide a substantial donation toward NYRR programs, I am able to unite my circle and collectively fundraise to provide what we can for such an amazing cause.

One tip for anyone considering running with TFK is to be open during the training process. Open to evolving on a personal and interpersonal level. There is a difference between just running and running with cause in mind. Each time I saw a kid during my morning runs, I was reminded why I got up at 6am to train. That was all the motivation I needed to see it through and not give up.

Inspired by Victoria? Sign up to run with Team for Kids for the 2016 United Airlines NYC Half at https://runwithtfk.org/Events/Details/74

Member Spotlight: Anna Eisenberg

What event are you running with Team for Kids?
I am running in the 2016 United Airlines NYC Half with Team for Kids!

What is your favorite place to run and why?
Anywhere with a good view! Right now I am living in Philadelphia, and I love running along the Schuylkill River because you get to run along the river while passing the art museum and other city landmarks.

If you run with music, what are your favorite artists or songs to listen to?
I’m originally from Detroit, so to stick with Eminem I would have say Lose Yourself always gives me a good push when I run.

What is your favorite post-run meal?
I usually run in the morning, so a good omelett or bowl of oatmeal always does it for me.

When did your relationship with running begin and why?
I began running when I started college out of convenience at the gym but came to love it which led me to venture into running outside the gym.

Do you have any pre-race rituals or superstitions, if so, please explain?
No rituals necessarily, but an early night in bed the night before a race is always necessary for me!

Why did you choose to run this event?
Whenever I come to New York from Philly I love running through Central Park, and the race’s path is therefore very appealing to me. Once I saw the opportunity to run the race with TFK I knew it was something I should sign up for.

Tell us a little more about yourself
I am 22 years old. I recently graduated from Washington University in St. Louis and am now at University of Pennsylvania for a pre-medical post-bacc program. I am an active-junkie from running, biking, skiing, snowboarding and yoga I love to be active. I like to spend as much time as possible in the outdoors, but when I am indoors a good movie is my go-to.

What excites you most about running your event with Team for Kids?
For me, exercise and running in particular is what keeps me sane between the hard classes and never ending tests I have. To be able to provide that outlet for other kids is what excites me most about running with Team for Kids.

Connect with Anna via the link below:
Facebook: https://www.facebook.com/anna.l.eisenberg