Tip of the Week: What’s Your Pace?

When it comes to endurance training, pacing is one of the most important concepts that we need to learn as long distance runners. Most runners underestimate the importance of easy runs and complete their easy and long runs at a pace that is TOO fast. Many runners, specifically “new” runners, either make the assumption that every long run has to be completed at their goal marathon pace or don’t have the experience to know what their goals are or what their pace should be for a given workout, be it easy, marathon pace, tempo, long run, etc.

Last week, we asked everyone at practice, or on your own, to complete a 5K race at a 5K effort (HARD effort at 2:2 to 1:1 breathing pattern). We completed this 5K to create a baseline of every runner’s current fitness level, regardless of experience. Now that you have a recent “race” under your belt you can utilize the following “pace calculator” to determine your current training paces and learn a little more about your individual pacing. We can even utilize the calculator to determine equivalent race performances for the time you entered. This information is great for measuring your fitness and setting goals in upcoming races based on previous performances.

Here’s how to use the Run Smart Calculator:

1- Go to: www.runsmartproject.com/calculator/
2- Enter distance- 5K
3- Enter your 5K finish time- click “Calculate”
4- Record the following times:

* Race Pace Tab: 5K Pace/mile
* Training Tab: Pace/mile
* Easy Pace
* Marathon Pace
* Threshold (Tempo)
* Equivalent” Tab… Note the following:
* Estimated Half Marathon
* Estimated Marathon

**NOTE: Most running experts agree that your EASY pace is approximately 60-90 seconds slower/mile than your estimated marathon pace (this can vary based on the duration of your workout). It is recommended that you add 60-90 seconds to your estimated marathon pace to determine your easy (long run) pace.

Congratulations 2016 United Airlines NYC Half runners!

Congratulations and thank you to all of our New York Road Runners Team for Kids for Kids 2016 United Airlines NYC Half runners!

You can take pride in your accomplishment and in knowing you contributed to raising over $770,000 for our free youth programs. On behalf of over 200,000 kids around the nation who will benefit from your generosity, we’d like to say thank you! It is members like you who allow us to make a difference in the lives of kids across the country. Thank you for raising critical funds for NYRR Youth Programs!

If running the United Airlines NYC Half has inspired you, consider joining Team for Kids for another event such as the TCS New York City Marathon, BMW Berlin MarathonNYRR Five-Borough Series: Queens 10K, New Balance Bronx 10 MileNYRR Five-Borough Series: Staten Island Half  and run with us to the finish line again!

View more photos from the 2016 United Airlines NYC Half in our Facebook photo album and share your photos with us by tagging #teamforkids in your posts!

Member Spotlight: Donna Mullins

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

Where is your favorite place to run and why?
I love running a full loop in Central Park. The rolling hills within the park are great for training! I love getting my speed work at the track at Weehauken, NJ. The view is amazing and to run along the harbor afterwards for a few miles is great for a long run. I also like running along the Westside Highway from W114th street to W67th St. for the great view of the Hudson! I also enjoy running from Prospect Park in Brooklyn, to Brooklyn Bridge, to the Manhattan Bridge then back to Prospect Park as this route is great for a long run with sight-seeing!

If you run with music, what are your favorite artists or songs to listen to?
Spotify or iTunes Radio. I like listening to upbeat music like David Guetta, Robin Schules, Calvin Harris, RAC, and Sia.

What is your favorite post-run meal?
Steal cut oatmeal with almond milk, almond butter and a banana. I also enjoy toast or a bagel with almond butter and a banana.

When did your relationship with running begin and why?
My journey in running just started late last year in 2015. In the past, I was always interested in sports/activity, but running is relatively new to me. I remember when I was kid, my group of friends and I would race against each other all the time and I remember beating them all the time (haha). For some reason it never become part of my healthy lifestyle although I knew, and kept telling myself, I want to experience that one day too. I know a lot of runners and marathoners and they are amazing, and ridiculously fast! It’s fun watching them while they race and they continue to inspire me. Finally, I decided to start running and everything changed. First, I signed up to a number of small races to get going and get motivated. I figured if I signed up earlier for the races and paid for them in advance, then I would have no choice but to start training as I didn’t want to waste my money. This actually turned out to be the best idea! When I accomplished my first 5K race I was so happy. I love the feeling of victory when I passed the finished line. It was such a nice feeling. Then I started to become serious with it. I set a goal and wanted to hit a new PR in each race. In light of this, I added regular training, speed work and cross training to accomplish my goal with help from my amazing coach and trainer. I love that they push me outside my comfort zone. I am noticing that I continue to get better and faster as I continue training for my upcoming races.

Do you have any pre-race rituals or superstitions, if so, please explain?
Yes! For me, carb loading is a must two to three days before the race. I make sure to get a good night sleep the night before the race and should be done eating my pre run meal 2 hours before the race.

Why did you choose to run this event?
It’s the United Airlines NYC Half! And to run from Central Park to Times Square with thousands of people from all over the world cheering for you!? Wow! That’s so cool and amazing!! What else could you ask for!?

Tell us a little more about yourself
I’m a very athletic person who always finds a way to keep healthy and stay active. Working in the professional childcare field for a wonderful family gives me a lot of opportunity to be able to make this possible. I love any kind of sports and activities such as snowboarding, yoga, kickboxing, cross training, hiking, wall/rock climbing, volleyball, obstacle races (Tough Mudder, Spartan Race, Rugged Maniac, etc.) and I love learning about new activities and get so passionate about pursuing them.

What excites you most about running your event with Team for Kids?
This my first time joining a charity and will be my first United Airlines NYC Half as well. This is very exciting and a big deal for me. I’m honored to run with other TFK runners and support over 200,000 youth across the nation thanks to the support of my friends and family through their donations to my fundraising campaign.

Connect with Donna via the link below:
Instagram: https://www.instagram.com/mountainbully/

Member Spotlight: Eva Feger

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

Where is your favorite place to run and why?
I love looping from East River park, though the Seaport and Staten Island ferry area, around to the west side promenade and then cutting back across somewhere below 23rd – the views can’t be beat, there are plenty of places to stop for water, and it’s the perfect distance for longer training runs

If you run with music, what are your favorite artists or songs to listen to?
I love Spotify Running these days, but Beyoncé is always a go to.

What is your favorite post-run meal?
I like peanut butter with a banana and some chocolate almond milk. I’ll eat them separately or throw in the bullet with ice for a quick smoothie. I never feel like eating after, but I know I should, so it has to be something easy and tasty!

When did your relationship with running begin and why?
My relationship with running began when I was in my early-mid 20’s. I had never felt like I ‘”could” run before, even as a child I could barely run the mile at school because I didn’t know how to pace myself. I read about and watched people running marathons and at first it made me feel bad – here people are running 26 miles and I can’t even run 1 – but then I decided to try to change it. I quietly signed up for a 5K without telling anyone and did a couch to 5K-type training schedule on the treadmill at the gym. The first time I ran 3.1 miles, outside, without stopping is one of my happiest memories and while I have taken hiatus’ here and there I haven’t stopped training for races since.

Do you have any pre-race rituals or superstitions, if so, please explain?
I like to eat the same thing before every race and long run – makes sense nutritionally, but it’s a HUGE mental thing for me as well.

Why did you choose to run this event?
What’s better than having the sounds of NYC as your cheerleader for 13 miles!?

Tell us a little more about yourself
I love my career in advertising, though it sometimes comes with long unpredictable hours. Because of this, making training time a priority has been the hardest part for me over the years (as I am NOT a morning person!) Once I started making the time for it (and yes, getting up early for a run here and there), I found that running provided a necessary stress relief and mental clarity that actually benefits me at work…TOTALLY worth it. Outside of working and running, I love to see live music, indulge in dinner and drinks with my amazing friends and daydream about dropping everything to travel for an extended period of time.

What excites you most about running your event with Team for Kids?
I am excited to get to run the United Airlines NYC Half through the New York City streets, while rallying my friends and family to support both me in the run and children across the nation through their donations.

Connect with Eva via the link below:
Linkedin: https://www.linkedin.com/in/EvaFeger

 

Member Spotlight: Caitlin Meuser

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What event are you running with Team for Kids?
I am running the United NYC Half Marathon on March 20, 2016. This is my first half marathon and first event with Team for Kids!

Where is your favorite place to run and why?
I love to run anywhere near the water, and lately that has been in Huntington Bay on Long Island. The scenery is beautiful and there are just the right amount of hills.

If you run with music, what are your favorite artists or songs to listen to?
My running list is compiled of a mix of random artists and genres; I like to keep myself on my feet when running long distances (pun intended). Lately The Weeknd and Imagine Dragons have been on the top of my list.

What is your favorite post-run meal?
A nice big hamburger with a side of sweet potato fries. I really look forward to having that cheat meal and washing it down with a cold beer!

When did your relationship with running begin and why?
I’ve always enjoyed running, but I became a runner a few years ago when I joined Cow Harbor Crossfit on Long Island and wanted to build my endurance. After my first 10K I was hooked. Whether I am running alone, with friends or a race participant, I love the sense of accomplishment I get from a good run.

Do you have any pre-race rituals or superstitions, if so, please explain?
Get a good night’s sleep and to charge my phone and headphones!

Why did you choose to run this event?
Two of my personal goals this year were to give back to the community and to complete a half marathon – running the United Airlines NYC Half with Team for Kids is the perfect opportunity to combine the two. Several of my coworkers are also running this event, so it will be great to have the opportunity to share this experience with them.

Tell us a little more about yourself
I am a social media marketing professional, full-time MBA student and in my (spare time?) I enjoy running and other types of exercise. I keep my health a priority because without that, I would have nothing. Oh and I love to cook (paleo of course!)

What excites you most about running your event with Team for Kids?
Knowing that I am running not only to challenge myself but also to better the lives of others is very motivating to me. The Team for Kids mission aligns with my personal health and wellness values, and I am excited to run for such a great cause.

Connect with Caitlin via the sites below:
Facebook: https://www.facebook.com/caitlin.meuser.3
Twitter: https://twitter.com/CaitlinMeuser
Instagram: https://instagram.com/caitlinmeuser
LinkedIn: https://www.linkedin.com/in/caitlin-meuser-4b36b417

Member Spotlight: Haley Brewer

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What event are you running with Team for Kids?
The Big Apple Challenge – The 2016 United Airlines NYC Half and the 2016 TCS New York City Marathon!

What is your favorite place to run and why?  
Central Park in the morning – it’s extremely therapeutic as you can truly enjoy the peace of the city and appreciate its beauty.

If you run with music, what are your favorite artists or songs to listen to?
I have to run with music – I am a music junkie! My favorite artists to run to are Beyoncé, Michael Jackson, Kanye West, and lots of 90s jams.

What is your favorite post-run meal?  
Rotisserie chicken and salad – I find that I need to eat something with protein shortly after a run or my stomach turns in to a bottomless pit that can never be satisfied.

When did your relationship with running begin and why?
My entire life I was always an athlete – basketball, volleyball, you name it. During college I was extremely unhealthy and had put on a good amount of weight. Once I graduated, I set goals for myself to become a mentally, emotionally, and physically better me. After losing over 30 pounds, I was ready to take on a new challenge – running. About two years ago I just took the plunge and signed up for a 5k. From then on, the 5ks turned in to 10ks, and the 10ks turned in to half marathons (and now a MARATHON at the end of this year!). I think it’s important to set goals and push yourself – it makes you a better person and constantly reminds you that we can do anything we put our minds to.

Do you have any pre-race rituals or superstitions, if so, please explain?
I’m extremely close with my family and always wear a headband that my mom gave me.  We’re also big sports fans and love the Knicks, so I am always wearing sneakers that are blue and orange (I basically buy the same exact shoe over and over again). Both items are my good luck charms and MUST be worn at every race.

Why did you choose to run this event?
I chose to participate in the Big Apple Challenge as I felt I was ready to push myself to the next level. Every year that I watch the marathoners I find it to be more and more motivating and inspiring. Finally, I told myself that this was my year and that my time has come.

Tell us a little more about yourself
I’m 27 years old and live with my fiancé, Ryan, here in the city while I work for an amazing digital media company. I’m a major foodie who loves to cook, travel, and explore (I’m always moving and can never sit still). Most of my family can be found in/around the city and I love spending time with them going to dinners, sporting events, or just hanging out.  I love to work out and can normally be found at CityRow or trying out different classes in the city with my girlfriends or soon to be sister-in-law. I like to think that I’m a pretty normal girl living in New York and believe that humor and a glass of wine are the perfect remedy to everything.

What excites you most about running your event with Team for Kids?
Sports and fitness have been such a major part of my life and have not only shaped me in to the person I am today, but also have shaped the way I work and communicate with others. Organized sports/fitness can be such a positive outlet for children and can both change their future and how they value themselves. What excites me is knowing that I am running on behalf of the next generation of leaders and that the money I raise helps push a child to decide to become a runner/athlete, stray from the path of childhood obesity, or want to pursue higher education for athletics. That to me is so inspiring and the most rewarding feeling ever.

Connect with Haley via the site below:
Instagram: https://www.instagram.com/haley_brew/

Member Spotlight: Fred Graver

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

What is your favorite place to run and why?
Central Park. I’m faster than most of the horses pulling tourists around.

If you run with music, what are your favorite artists or songs to listen to?
When I hit my “stride” Spotify usually kicks into “I Am The Walrus,” followed by the little robot voice asking me if everything’s okay.

What is your favorite post-run meal?
Air.

When did your relationship with running begin and why?
I began running in college, mostly to relieve stress. Once the Walkman was invented, I discovered I could go into my own world. Every day, running is that part of the day that is part discipline, part release, part joy.

Do you have any pre-race rituals or superstitions, if so, please explain?
I’m always worried that the “pen” I’ve been assigned to will actually be so far behind the starting line that it will actually be just in front of the starting line.

Why did you choose to run this event?
Okay — here’s the serious part — I love the Team for Kids. Running really has kept me focused and sane and in love with life. I am running to raise money for the Team.

Tell us a little more about yourself
I’m on the Media Team at Twitter, and am a comedy writer and producer living in New York City.

What excites you most about running the United Airlines NYC Half?
Finishing.

Here’s the deal. I am slow. I am so slow.

I was once running a race in the park and saw a family — stroller and two toddlers in tow — point at me and say “Hey, I’m sure we can get across in front of that guy.”

A guy pushing a shopping cart passed me once. People who are lost in Central Park don’t have any qualms about asking me for directions — I don’t look like I’m going anywhere.

So, I run to go the distance. That’s enough for me.

Connect with Fred via the sites below:
Facebook: https://www.facebook.com/fredgraver
Twitter: https://twitter.com/fredgraver