Training and Racing At the Right Pace

Dave K

I've absolutely loved participating in the NY Flyers Marathon Training Program(MTP), and also the Flyers SpeedPass program. 

But I realize that not every Flyer opts to participate in these programs including because of reasons such as conflicting work and family schedules.

And so this piece is aimed to help those Flyers who don't received coaching, and who may want some guidance and tools to assist you to train and race at the right pace for you.

Whether you train on your own without any guidance, or with a group, or via an on-line training program, or use one you've found in a book on running, it's important to know at what paces to race and train. Many of us do different types of training runs such as easy runs, tempo runs, marathon goal pace or other race pace runs, and interval repeat training. But it's clear that not everyone knows what pace to run at for the different types of training runs.

And the problem here is that if you're training with a goal of becoming a faster runner, then by not running at the right pace you may:

• Increase the likelihood of injury, or
• Not be as fast a runner as you might like to become.   

For example, when I've run as coach and a mentor for Team for Kids, and also when running with other Flyers, I've heard questions (not necessarily directed at me -- they know better if they don't want a long-winded answer! :) such as "what should be my marathon pace?" "how fast should I run my long-run?" and "am I running my easy run too fast or too slow?" And especially for a new runner, answering these questions for oneself can be challenging.

I know that for me, especially when I was a newer runner, it was (and sometimes still is) tempting to run faster than I should for different types of runs.  

At non-coached group speedwork I'd find myself (and other runners who are far more intelligent than me) running each repeat as fast as possible, rather than considering the purpose of each different work-out and selecting the correct pace for me to best achieve the intended purpose.  

And at group runs with friends (or at least they pretended to be my friends?), sometimes one of us might pick up the pace (Sean J and John W, yes, I'm talking trash about you among others), and before we knew it, some or all of us would be running at something approaching 4-mile race-pace (or at least my own race pace if not theirs) while enjoying the challenge and fun of running hard together. 

As I gained knowledge and experience as a runner, I learned that one way to train is by feel (no, not as in "I feel lousy so let's go for beers instead" although not a bad idea sometimes). If a training plan called for an easy-pace run, then it should be run at a "conversational pace" that is slow enough to be able to have a conversation while running. For a tempo run, the term "comfortably hard" often is used. But when running alone or in a group, these sorts of terms can get a little bit fuzzy. And when actually out there running, terms like comfortably hard may morph into a reality of uncomfortably hard or race pace when the training pace is not put in terms of pace per mile.

Fortunately, there are some helpful on-line tools out there that runners can use to select an appropriate goal-pace per mile for different types of training runs. All one needs to know is a race time from a recent race. By plugging the race result into an on-line pace calculator, you can determine your ideal training pace for different types of training runs, and also estimate a goal pace for a future race, based on your current level of fitness.

It's important, however, to not use the time from a race when you were in much better shape than you are now, or else the training paces that will be generated for you will be TOO AMBITIOUS because the paces will be based on a different, faster (and better looking?) version of you. Likewise, it's best to estimate pace for future races by entering in the time for a recent race of a similar distance, or at least relatively close to the distance of the race you're estimating. For example, you'll get a better estimate for marathon goal pace using your time from a recent half marathon than from a recent 5K.

Here are links to three on-line calculators that enable runners to calculate training pace for various types of training runs (e.g., tempo/threshold, intervals, marathon, easy). My favorite is the first one, below, by Jack Daniels, PhD. The coached training provided by Flyers Head Coach Brian Rosetti for Flyers SpeedPass and Flyers MTP applies the teachings of Jack Daniels and the work of the Run SMART Project, in making use of the same formulas. The other calculators work in a similar manner, and generate similar results.

• Jack Daniels' Running Calculator. Includes an informational video about the calculator and instructions for using it including for factoring in variables such as weather.  
• Runner's World Training Pace Calculator
• Runner's World Finish Time Calculator
• McMillan Running Pace Calculator. Includes an instructional video.

Here's an example of training pace calculations for different types of training run paces after entering into the Jack Daniels Running Calculator the distance (13.1 mi) and time (1:45:00) of a recent race (half marathon):

Type	Pace/Mi	Pace/Km	400	200
Easy	09:21 - 09:56	05:49 - 06:10	--	--
Marathon	08:19	05:10	--	--
Threshold	07:49	04:51	01:57	00:58
Interval	07:11	04:28	01:47	00:54
Repetition	06:47	04:13	01:41	00:51

Some runners like to train according to heart rate readings, which the McMillan Running Pace Calculator takes into account.  Since I don't train with a heart rate monitor (HRM), I won't discuss HRMs in this blog piece, but if others have experience with HRM training and would like to write about that for the Flyers Blog, please feel free to submit something for me to post as a sequel to this piece! :)

-Dave K

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Staying Fit While Staying Home

Kim W

There are lots of reasons why all of us sometimes have difficulty fitting in a run or making it to the gym to work on our strength and conditioning.

Over the years, as a runner, a running coach and a personal trainer I've heard it all (including from myself!) including:

• The weather's too nasty.
• A gym membership is too expensive.
• Traveling for work or pleasure gets in the way.
• Laziness gets in the way.
• There are just so many hours in the day.
• I've got kids and can't leave them home alone.

And this got me thinking. Why don't more of us exercise at home so that we don't have to go out in the nasty weather, pay a gym membership, find a place to run or work-out when traveling, get motivated enough to get dressed and head out the door, or spend a lot of time when we're feeling extra-busy. Well, why don't we work out at home??  

Here are some of the reasons I came up with and/or have heard from my clients:

• What types of exercises can be done at home.
• What's the proper technique for these exercises?
• How do I choose from among all the available exercises to put them together into an exercise program to meet strength and fitness goals?
• How do I figure out how to vary in-home exercise programs for different durations of time, intensities, and purposes?
• Etc., etc.

Sooooo, I thought, wouldn't it be great if someone came up with a way for a person to go on-line and have an exercise program provided for them right then and there with a custom-tailored exercise program?  And that's when I decided that this is something that I, Coach Kim, wanted to provide to others. Free of charge, at least initially, plus maybe for a nominal fee for providing some more extensive services. And that's what led to the creation of inMOTION Customized Workouts.

For example, let's say someone wants to do a 30-minute Total Body fitness work-out at medium intensity. Well, then a good work-out for that could include:

• Butt Kick Jog
• Later Bent Leg Kick Back
• Russian Twist with Deep Lean
• Crab Kick
• Total Body Crunch
• Clockwalk
• Bird Dog Arabesque
• Etc., etc.

None of the exercises require any equipment, and all can be done in the comfort of home.  The way it works is that a person fills out a short on-line registration form, gets a password, and then can get started right away. All it takes is to select the number of minutes for the work-out and the level of intensity. For those who don't mind paying a small upgrade fee, in addition to Total Body Fitness, other work-out choices include Low Impact, Mid Day Boost, Weight Loss, Beach Body, Running Warm Up and Cool Down, Pre Natal, More Energy and Off My Feet.

You can click HERE  to see a sample exercise (Russian Dance in Place). And then click HERE to see another one (Plank with Leg Lift). These are just two of the graphics from the videos that can be viewed on-line -- in the actual videos each exercise is illustrated and is explained in detail for 30 seconds, and then the exercise is to be performed for 30 seconds before moving onto the next one. You also can hit pause to stop the action and can rewind or skip ahead to the next exercise.

Although the work-outs aren't designed for kids, my daughter loves to join me for my morning routine. She's getting strong!

Getting Strong in Footie Pajamas :)

I'd love for more people to try out the InMotion Workouts for free, and to let me know what you think. If you want to give it a try, just click HERE to create an account. I hope you may find using InMotion a fun and convenient way to work out at home!  And if anyone wants to sign up for the full membership option (i.e., to access more than a dozen other exercise varieties and to save your workouts), you get 50% off the $8/month enhanced membership with this promotion code: FlyersinMOTION.

- Kim Watkins

Blogmaster's Note: I've gotten to know and love Kim Watkins in her role as a Team for Kids Coach. She's founder and CEO of inMOTION Workouts and inSHAPE Fitness. inSHAPE Fitness and inMOTION Workouts aim to get people out of the gym forever, by shedding light on smarter workouts through the best equipment-free tools possible. In business for 15 years, they are a team of trainers working with clients in and around New York City, and in other locations across the US via online meetings. They offer private sessions with clients in their homes or private gyms, and we work with companies across the city with boot camps and yoga in conference rooms, training for recreational events in the parks, and consulting via wellness programs.

With the team's research, highly seasoned training experience, and two amazing programmers, inSHAPE recently launched inMOTION Workouts. This one-of-a-kind exercise platform delivers unlimited customized routines via radio player-like technology. You can read more and set up a free trial account at www.inmotionworkouts.com. To read more about the company, private and corporate wellness programs, visit www.bodybyinshape.com.  -Dave K, Flyers Blogmaster

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Behind The Scenes: NY Flyers Gala

Stephanie T
(with family! :)

Whether you’re a relatively new Flyer or a veteran one, you’ve likely attended or at least heard about the New York Flyers’ Awards Gala. Held in late January or early February every year, the Gala is our running club’s most anticipated social event. It’s an evening during which our fellow Flyer and non-Flyer friends don cocktail attire and dress shoes in lieu of the usual tech tees, running tights and sneakers to dine, drink, dance and celebrate our respective running achievements together from the past year.

You Make Me Feel Like Dancing

While you may be familiar with the exciting festivities, do you know what it takes to organize the Awards Gala? Well, it takes a village, and months too.

Roughly four months prior to the Awards Gala, the Gala Chair (me!), who is nominated by the Flyers President (Alan G), researches and books a venue for the event -- which has been held at Battery Gardens for the past few years -- connects with the Executive Board on the pricing details for the party, and organizes the initial Gala Committee meeting. The Committee is comprised of Flyers who have volunteered in previous years as well as new recruits. During the meeting, we nominate emcees, a male and female Flyer to host the awards portion of the event, start delegating important tasks to be accomplished over the next few months, and consider new or revamped ideas to be realized for the Gala.

By December, after the Awards Gala details are finalized by the Gala Chair, one of our webmasters, Richard G., publishes an announcement on the Flyers’ website with information about the event and includes an on-line registration form. The Gala also is promoted via Flyers Facebook, in eblasts to the entire membership, and by the Flyers Team Captains.

For the 2014 Awards Gala, we were fortunate that Jim C., who has a background in illustration and advertising art direction, composed a unique illustration for the evites and redesigned the Flyers logo. A few Gala Committee members, namely Linda C. and Maggie S. this past year, also secure from a number of health and wellness businesses the raffle prizes that are given away during the event.

January is “crunch time,” as there are a lot of tasks that need to be accomplished early on in the month. The Awards Committee, which is comprised of all of the Flyers Team Captains and chaired by the Team Captain Liaisons, finish deliberating on award winners, and the Awards Committee Co-Chairs (last year Lara K and Dave K) submit the names of award winners and provide write-ups to Richard B. so that he can order awards. 

Meanwhile, the Year-In-Pictures Subcommittee, last year namely Richard B., Julie W, Lara K, Maggie S and Bob C, work together to compile a comprehensive PowerPoint presentation of photos of Flyers who have been active over the past year. A group of Gala Committee members, namely Paul N., Lara K. and I, put together and have the programs printed. Our Member-At-Large Louie R. secured a DJ for us for the post-awards dancing portion of the night. A week prior to the event, the Gala Chair submits the remaining balance to the venue based on the number of RSVPs and the final menu. Leading up to the event, our emcees, who were Debbie P. and Dave K. this past year, finalize their awards presentation, rehearsing the presentation with Richard B., Ed A. and Lloyd H.

Debbie and Dave Hamming it Up

On the night of the Awards Gala, a group of Committee members (Jerry F., Linda C. and Tran L.) set up, print out and bring the name tags to the event.  A dozen volunteers help to check in guests and sell raffles, and our photographer Bob C. photographs guests as they arrive. This past year, Liz C. and Lloyd H. also hosted a New Flyer Social during the first half hour of the cocktail hour!

For the 2014 Awards Gala, it took the support of two dozen volunteers on the Gala Committee, including the Gala Chair, our Executive Board, the Flyers’ team captains and other uber important behind-the-scenes non-Gala Committee members to organize and execute the big event. It certainly does take a village to pull off the Gala, but there’s a reason it’s the most-anticipated social event of the year—it’s a guaranteed great time for everyone that joins!

We’ll be getting together for our initial meeting soon! We'll be getting together for our kick-off meeting on Monday, October 20th at 6:45pm at the Coliseum located at 312 W. 58th Street (btw 8th and 9th Aves)! If you’re interested in volunteering for the Gala Committee, please email me at: stephtangs@gmail.com.

-Stephanie T

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I Wonder If I Can Do It

Chris B

I wonder if I can run the New York City Marathon in 3 hours and 12 minutes. Why 3:12? Well, that is the time projection given by my VDOT score of 49.62, a running-based metric serving as a gauge of my current fitness given recent race results. It is also the core metric used by the Run SMART Project team to derive the paces on the customized training plan I received as a participant in the NY Flyers Marathon Training Program (MTP).  

I have now faithfully participated in a Run SMART-coached program for three consecutive sessions: MTP 2013, W(inter)TP 2014, and this summer's MTP 2014. In fact, training with Run SMART and the Flyers is the only way I know how to train for a marathon given that last year's NYC Marathon was my first. It definitely has been a successful partnership.  

My goal race last year was the NYC Marathon, which I ran in 3:31:45. Since then, I have only seen my race times at every distance get faster. So here I am, 13 weeks into another MTP, with a whole year of Run SMART knowledge in my arsenal, staring down the barrel of my new marathon projection time of 3:12!  

Sometimes I wonder if that is realistic for me, but who am I to question years of studies performed on elite runners....hold it! SCREEEECH ...studies performed on elite runners." That's like another race of people, right? Are those results even applicable to me? Has anyone done a similar study on people who like to drink craft beer, eat chicken wings, and sing bad karaoke at dive bars? Doubtful!  

Anyway, what is 3:12 besides a VDOT time projection? It was never even a goal of mine, but then again neither was running a marathon. Maybe on some level, that is what life is about: setting new goals and trying like hell to achieve them. So 3:12 it is then. Bring it on!    

Actually, let me give myself what I'd like to call the "sorry Jack, but I've got a day job 3-minute grace period" given that whole "studies performed on elite runners" bit. I probably should give myself a few more minutes under that thinking, but hey, if you're going to set a goal, it might as well be a lofty one. So 3:15 it is.  

NYC Marathon 2013

Ok, time to get pumped up! Here is a David Letterman-inspired Top 10 list.

Top 10 Reasons Why I Will Run a 3:15 NYC Marathon

#10:  I train according to a plan masterfully crafted by the Run SMART Project team, and based upon the teachings of arguably the world's greatest running coach, Dr. Jack Daniels.

#9:  I train with the New York Flyers.

#8: My awesome girlfriend, Beth L (ok, now she's going to be embarrassed), who's also a Flyer, is training for the marathon, too.

#7:  I've got a foam roller, The Stick, and a Cryo Cup.

#6:  I religiously refuel within the magical 30-minute post workout window.

#5:  Sometimes I do yoga-for-runners at Jack Rabbit's running store.

#4:  The same little plastic beads that make up the material used in the dashboards of BMW cars make up the material used in the soles of my running shoes.

#3:  Coach Joe Yates stepped in for 2 weeks and kept the show rolling while imparting some pearls of wisdom like "let's not run down that hill and 'corral' one of those cows. Instead, let's walk down that hill and 'corral' them all!" Marathons are about patience and preserving your energy for when you need it the most. "And by the way, swing those arms!"

#2:  Coach Brian Rosetti and team are great coaches who are constantly offering their cautionary tales of the risk of getting lost in the moment and over-running early on in the longest of races, and how just 'banking' seconds in the front half of a race can cost you minutes in the back half.

Summer MTP 2014 -- Active Stretching Session

#1:  My VDOT says 3:12. Now that's what you call banking time, baby!

I wonder if I can do it....

-Chris B.

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