Pacing for Runners

Over the last few weeks I have had a few runners ask me about pacing and ways to improve pacing. My sense of pacing is pretty good these days but I have had 30 years of practice.  My sense of pace has evolved to the point that I will confidently bet anyone $100 on any day that I can run within .5 seconds of 75 secs for 400m on a track.  I just know how it feels from years of experience.  37/38 thru 200m.  5 min mile so 1.15, 2.30, 3.45, 5 min if I were to carry it out thru the mile.  I do not expect this article to fix all your pacing issues you might have but I do think there are some ideas in here that should help to improve your pacing.  

Why do I care about pace?

Inexperienced runners make a few mistakes that have less to do with their fitness and more to do with not knowing how to run smart.  Running tangents is 1 mistake but that is a topic for another day.  Working harder than you need to because your pacing is erratic is the mistake I am looking to help you correct in this article.

1) Most inexperienced runners start off way too fast.  If they are capable of an 8 min mile, they start off at 6 min pace.  They feel “great” not recognizing they have a full 5k to race.  As a result, after running the first mile in 6 min, they do not feel so hot anymore and end up at a much slower pace and ultimately do not sustain the 8 min average over the course of the race. You get no credit for a stellar 2 mile time in a 5k race.  The only time that matters is the full 5k finish time.

2) Inexperienced runners tend to over-adjust.  If they are off pace, they will surge and trying to make up all the lost time as quickly as possible.  This wastes a ton of unnecessary energy.  Think of a car.  If you go 0-60 as fast as you can, your car works really hard and burns a lot of gas.  If you gradually build towards 60, it is less stress on your vehicle and burns less gas.  Your body operates in a similar fashion.

Running at a pace that is within your capabilities helps you reach the finish line in the most efficient manner.  Why torture yourself with a pace that is unreasonable the first part of the run only to hold on for dear life the 2^nd half of the run? Wouldn’t it make much more sense to run at an even pace that feels much better to your body?  You get to the finish line in the same amount of time either way but via pacing, you get there a lot easier.

2 examples of races where pacing has substantial benefits. The 3200m track race (metric 2 mile) is a terrific event for pacing.  No matter what your competition is doing, if you hit your 400m splits each lap then chances are you have put yourself in position to do well for the last 800m to have a good race time and beat your competition.   I believe the marathon is another excellent event for pacing.   The marathon is about how many miles you can sustain a given pace.  You want to get to a point in your training where you can click off that pace for miles upon miles. 

The curse of the GPS Watch

Within the last 10 years, GPS watches have been introduced which are good and bad for pacing.  They are good because you can get instant feedback.  They are bad because runners tend to rely on the GPS rather than the nature feel of a pace.  Runners with GPS tend to over adjust a lot as well.  They will glance down, see they are off and start picking up the pace or slowing down until the pace is visibility back to where they want it to be on the GPS.  This results in unnecessary surges and slowdowns rather than smoother pickups, slowdowns if you adjust over the course of a full mile. Runners also tend to constraint themselves to a particular pace they have established for themselves with the GPS when the weather conditions, course or how you feel that day dictates a different pace.  Also, GPS watches are not always accurate.  On a trail with lots of turns, they are rarely accurate.  They are not accurate on a track especially if you are moving fast because you are turning too much to get an accurate read. On a normal run, a GPS can be with +-5 sec per mile accurate which if you learn to pace effectively, you can accomplish on your own.  For road races, often the course is longer on your GPS (there are lots of blogs/articles as to why so I won’t get into that).   So if you rely just on your GPS rather than the mile markers on the course, there is a good chance you will not be on the right pace you have targeted for the event you are in.  As an example, a couple years ago I was running 6.10 pace for the Toronto marathon as I had planned.  Since it was the first time I had raced with a GPS, I made the mistake of not realizing the GPS measured the course as 26.5 instead of 26.2.  I was close to a PR on my GPS thru what it thought was 26.2 but since the finish line was not there, it doesn’t count.

Learning to Pace

So how do you learn to pace?  A good starting point is a 400m oval track found at most high schools or colleges.   The second best option is a route with mile markers.  McMullen greenway, Mallard Creek Greenway and Mcalpine Greenway all come to mind as good places if you can’t find a track here in Charlotte NC.

Let’s say you are capable of 8 minute miles.  Break that down to 400m so you are down to 2 min per lap on the track.  You can break that down to 1 min per 200m.  Start your run and take a peek at the 200m.  If you are around 1 min, great.  If you are a bit over or under, remember how it felt to run the first 200m and try to run a bit slower or faster for the next segment. 

At the 400m, check that you are on track for 2 min.  Make the same adjustments but this time, try not to check the pace until 800m.  Basically, try to get to checking every 400m.  I recommend hitting your lap split on your watch each 400m if you are measuring by the 400m.  Trying to calculate math in your head as you run because more challenging than you would think especially once you start to get tired. Once you feel like you have locked in the feel, try checking every 800m and then every mile. 

Tips for Maintaining your Pace

1) If your route is hilly, being 5-10 sec off on a hilly mile vs. a flat mile is minor and expected deviation.  If you try to maintain the same 8 min pace on an uphill segment, you are working much harder.  There is a good chance on this same course, it will get smoothed out by a downhill portion where you can go 7.45 to offset for example an 8.15.

2)  High school cross country runners are notorious for this but it happens at all levels.  The gun goes off at a race and the first 400m is like a mad sprint!  It is ok to establish yourself in the race especially if you are a front runner and you are on a course that narrows quickly. But, you have to remember you get zero credit in this sport for running half, ¾ or even 90% of the race well.  It’s not like football or basketball where you accumulate points vs your opponent and then can glide the last part of the race.  If you are racing at 5k, the entire 5k counts so therefore you need to plan to pace yourself thru it.  Run aggressive the first 400m but do not get carried away and instead use all the folks going by you as motivation to catch them as the race progresses.

3) Be aware of your surrounds.  Again, if you have raced in town and have some friends and rivals in a race, if folks that are usually faster than you are in front of you, you probably should not be in front of them unless you are having a stellar day. Vice versa..if there is someone you usually beat in a race, you should be in front of them.

4)  Use pace calculators.  Cool Runnings is good for multiple distances.  You can tinker with a specific finish time or a specific pace.  The other link is my favorite for tinkering with half marathon and full marathon paces.  In the 8 min pace example I have been using, your goal 5k time will be 24.51.  8 min,16 min, 24 min, 51 sec.

·         http://www.coolrunning.com/engine/4/4_1/96.shtml

·         http://www.users.on.net/~klima/rkcalc_home.htm

5) Build towards your goal pace. You may ultimately be targeting 8 min miles for your half marathon but 12 weeks before you race is it reasonable to click off 8 min miles?  Probably not.  Your fitness is most likely not there yet.  Try 8.15 pace then after a few weeks, 8.10, 8.05,etc.  The other approach is slowly add more distance to running at that pace.  12 weeks out maybe you run 2 miles at that pace towards the end of your long run.  8 weeks out, you are able to maintain 4 miles at that pace.

6) Practice paces a bit faster than goal pace.  Push yourself and see how it feels to maintain a pace faster than your goal pace.  This will not only stretch you but might help make your actual goal pace feel a bit more comfortable on race day because you have gone faster.

Summary

Do not be a slave to the pace!  While targeting a pace is smart running, how you feel, weather conditions, and course conditions can have a major influence on a run.  Some days, these influences will throw your pace way off.  In these situations, I encourage runners to give it the same effort as if they were running their goal pace but be less concerned about the actual pace because it is a bit beyond your control.  If you know me at all, I always preach having fun!  Certainly improving your pace can help make you a better runner but don’t get pre-occupied with it.  Remember to enjoy running. 

Happy Running!!!

Running Racing Calendar: Jan-April 2015

There are several good running race calendars out there but usually you can't get a full picture from just one.  I have been preparing for coaching plans for the winter/spring of 2015.  For those of you in Charlotte and possibly looking to field trip a bit in 2015, here is a good list of races thru the end of April.  I am sure I have missed some (some on purpose as not a fan, others I just missed).

Wk #	Week	Races
18	29-Dec	Frosty 50k/25k (Sat 1/3)
17	5-Jan
16	12-Jan	CRC 4 miler (Sat 1/17),Charleston Full/Half (Sat 1/17)
15	19-Jan	Fellowship of the Idiots 19.7 (Sat 1/24)
14	26-Jan	Super Bowl 4 miler Sat 1/31
13	2-Feb	Winter Flight 8k (Sun 2/8 at 2pm) - Salisbury NC
12	9-Feb	Cupids Cup 5k (Sat 2/14), Austin Marathon/Half (Sun 2/15), Myrtle Beach Full/Half (Sat 2/14)
11	16-Feb	Charlotte 10 miler (Sat 2/21), Gasparilla half/15k (Sun 2/22) Tampa
10	23-Feb	Cowtown Marathon (Sun 3/1) Ft Worth TX
9	2-Mar	BBT Half (Sat 3/7), Reedy River 10k (Sat 3/7) - Greenville SC
8	9-Mar	Tobacco Road Half (Sat 3/14), RnR Full/Half DC (Sat 3/14)
7	16-Mar	Elizabeth 8k (Sat 3/21), Shamrock 4 miler (Sat 3/21), Shamrock Full/Half (Sun 3/22) - VA Beach, Quintiles Full/Half (Sun 3/22)
6	23-Mar	Cooper River Bridge Run 10K (Sat 3/28), Ukrops Monument 10k (Sat 3/28), Hamilton Lakes 10k (Sat 3/28 3pm) - GBO
5	30-Mar	Know Your Craft 5k (Sat 4/4), CMS Spring break starts on Fri 4/3
4	6-Apr	Southpark Racefest Half/10k (Sat 4/11), CMS Spring break , RnR Raleigh (Sun 4/12)
3	13-Apr	Tarheel 10 miler (Sat 4/18), Flying Pirate Half (Sun 4/19)
2	20-Apr	Boston Marathon (Mon 4/20), RnR Nashville Full and Half (Sat 4/25)
1	27-Apr	New River Full and Half (Sat 5/2), Flying Pig Marathon (Sun 5/3) - Cinny, Pittsburgh Marathon (Sun 5/3)

The renewed debate about a sub 2 marathon

This morning, September 28, 2015 the men's marathon world record was broken!  Dennis Kimetto ran 2.02.57 in Berlin. Emmanuel Mutai has in close chase behind and broke the previous record as well. Breaking the 2.03 barrier will renew the discussion about the evolution of the record and whether sub 2 will be seen in our life time.  Let's assume at 41 years I have at least 30 more years in me. Heck, for argument sake, let's say we have 35 years to crack this record.  For sake of his blog, 35 years will be considered our life time.

Here is some math to chew on:
Dennis Kimetto 2:02:57 WR  

2.03 4.42 pace

2.00 4.35 pace 

58.23 2010 half current WR, 58.33 2^nd fastest half (sharing that the 58.23 is not a huge outlier)

(58.30 x 2)+ 6 min = 2.03 

A 6 min spread is pretty good for guys.  Elite and sub-elite women tend to be able to narrow the gap even more down to 4 min.  Mere mortal men are typically 8-12 min with some outlies.

Let's say guys are able to narrow the spread down to 4 min.  

(58.30 x 2) + 4 min = 2.01 4.37 pace. This is a 5 sec a mile drop from the current record.

To get down to sub 2, the half most likely has to get down to at least 58.

(58 x 2) + 4 min =2.00 4.35 pace.  7 sec per mile drop from the current record 

Beyond the math, unlike the women's world record where there are several women in the world running in the 2.19s but none close to the 2.15 Paula Ratcliffe world record, the men have a number of candidates capable of challenging the world record.  Right out of the gate, Chicago Marathon on October 12th has a field that could nail it.  But, to break the WR, realistically, you need world class marathoners as pacers because no one else can run that fast.  You need world class competitors. Emmanuel Mutai for example pushed the pace in Berlin and broke the previous record himself finishing second to Kimetto's world record. You need a course that is flat with few turns and good weather.  Over 26.2 miles, a few extra degrees of humidity, dew point, temps could slow you down 30+ seconds.  A windy day or the sun particularly shiny can slow you down too.


So is it possible that over the next 35 years the marathon world record will drop under 2?  I think so. It's a stretch goal for sure but mankind continues to do extraordinary things as we evolve.  The financial incentives are there making the marathon the darling distance event right now.  Elite competitors are now going for it right from the gun racing the heck out of the distance.  Over 35 years, a whole new generation of runners will come up the ranks with new goals and aspirations.  35 years is enough for man to evolve, specialize, and learn even more about how to push the threshold of man. 

I can't wait to see it unfold and will be cheering for all the incredibly talented racers who dedicate their lives to advancing the record.

Strength Training for Runners

I need to start by stating I am not a physical therapist. I am not a certified athletic trainer.  I am merely a runner who has been exploring opportunities to improve my running both for my own personal well-being and for the athletes I coach.  In the course of personal experimentation and learning from others, I now have a weekly strength routine I perform 2-3 times a week.  Before you embark on a strength program, I highly encourage you to consult with your coach.  If you do have access to a physical therapist or trainer, at a minimum, share with them your intended program. 

 Common Myths

11)      “I tried lifting but I got too much bulk” – Wow..really scrawny distance runner?  You are telling me the 30 minutes 3 times a week for a total 90 minutes a week got you big and negatively impacted your running?  I am not buying it! None of what I am sharing is power lifting or any type of routine where we risk losing you to a football team. If you run 50+ miles a week you are still going to be lean.  You might add some extra muscle but I assure you your upper body is far less strong than your legs given how much you run.  There is still a big inequality between the two. 

22)      “I don’t have time to do strength training and prioritize running at first” – Time management is real and in our sport, the best way to get better is to run.  I agree that in a pinch, run over anything else.  However, there are days maybe when you are thinking about a double or have some extra time for whatever reason that you could work in 30 minutes.  What I will share with you is a bit easier to do in a nice gym but a hotel gym or carving out 20 minutes at home is feasible too.  Maybe you strive to get to the gym twice and do 1 workout a week at home.

33)      “I can’t do strength today because I have or had a hard workout” – I partially concede this one as no cross training in my opinion should ever detract from your primary exercise which is running.  When you are not running, you should be recovering and getting ready for the next run.  Strength workouts are merely supplemental to help your long term progress. But…where I disagree is again coughing up excuses.  If you are short on time for the week rather than skip a session, go the day before a hard workout.  Maybe you adjust the strength session to do less. Maybe you do the strength session later in the day after a hard morning effort or stick to push-ups and sit-ups in your house.. When you first embark on strength sessions, you probably will be fairly sore.  But once you get into the routine, the soreness is far less and you start to feel the benefits on your runs regardless of what day you complete the strength session.

Objectives

11)      Look at the professional running ranks.  At first glance you might think Mo Farah or Galen Rupp or Meb are slight guys.  They are trim for sure but if you observe a bit closer especially in a track race when they are kicking, you will see very noticeable definition in their arms and upper body.  Look at the stomachs of several of the elite female women like Jenny Simpson or Emma Coburn.  They have a core that most of us would die for!  None of this is by accident.  These athletes have a structured regimen that is an integral part of their overall training plan.

22)      Injury prevention – Especially for us folks in our late 30s and early 40s who spend time at a desk job.  We don’t fire off certain muscles a much as we did when we were younger.  As a result, we need to force dedicated time to maintaining these muscles and attempting to strengthen them before we have a substantial muscle imbalance that leads to an injury.  Proactively strengthen muscles BEFORE you are hurt and have to do rehab to get them back.

33)      Form and efficiency – I focus a lot of my strength work on activities that improve my running economy.  If my mid-section is more stable, I am going to be more efficient and use less energy.  This allows me to run farther at a faster pace with less energy.  I work on exercises that strengthen my arm drive so that when I need to turn on the after burners and kick hard at the end of the race, my upper body is a participant as well.

So what do I do?

I prefer to go to the Y because it forces me to focus and dedicate time towards my strength training.  I wear headphones and listen to music on my ipod shuffle so that I am in my own little world.  This works for me. 

For Core:

A strong core is a huge asset to a runner.  This is not just your traditional situps and stomach muscles but really all the muscles that are your mid-section.  Physical therapists love to pick on runners hip flexors as the left or right tend to be weak and lead to common injuries for runners.

For stomach specific I do a series of different type of sit-ups (on a mat, on a medicine ball), planks, and leg lefts on equipment at the gym.  Each time I go I do some variety of these and mix it up each time I go to the gym to work different muscle groups in my stomach.

Hip Flexor:

For hip flexor specific, I do two different types of one leg dips.  Basically I try to touch the floor in front of me while standing on 1 leg.  I usually do two sets of 8 on each leg.  The other on I do instead of what I just described is somewhat of a running motion where I dip one leg again while driving my arms.

I do squats.  Initially I did these without weights until I got comfortable. Over the last few months I have integrated in a bar that adds some weight over my shoulders.  I caution you to only do squats after profession instruction as you can really mess up you back doing squats improperly or exerting too much weight.

Additional – I usually do about 15-20 jumping jacks to help with lateral movement.  I also do what I call leg extenders (I am sure there is a more correct name).  Where I stand with my feet together and swing 1 foot away from my body while my leg remains stiff.  Left swings out left, right swings out right.  I do these again, about 8-10 reps for 2 sets.  If you have had hamstring issues or other body parts that have been problematic in the past, consult with a PT or trainer about exercises that will assist with strengthening these areas.

Legs:
There are different schools of thought but beyond the core strength I do not do anything with my legs.  My theory is running pretty much covers off on that.  I do 2-3 sets of 8-10 lunges. I also do a few form drills specifically with high knees where I exaggerate slow motion running form for about 8 times down and back.  Both of these activities are more form and motion than leg strength.

Upper body:

Especially when I visit the Y, I have a wealth of options and try to vary it up each session.  Sometimes this is based on what machines are available or what I feel like I want to do.

A few tried a true are:

a)      Bench press – 8-10 reps for 2-3 sets.  You are a distance runner so pick a weight that is reasonable.  You are not going to win a power lifting competition every so check your ego at the door!

b)      Lat pull downs are solid as are curls. 

c)       Pull-ups and pushups are typically mandatory for me. I now have a routine where at least a set of pull-ups or a set of pushups are a part of every session.  Push-ups in particular are easy to do anywhere so if you can’t get to a gym, no excuses as pushups and situps above can be done anywhere. 

d)      Running in place with dumb-bells.  Yes, you will look silly but imagine how silly some of these gym fellas look on a run when you effortlessly glide by.  You are out of your element in a gym and that is ok as it’s not your primary activity. Goal for here is to move your arms in a running motion like you are sprinting down the last 100m of a race.  You should focus on good clean, straight arm swing and repeat until your arms are tired.  Generally around 50 swing of your arm initially will tire you out.  As you get stronger, 70-80 swings and increase the weight. The weight should not be heavy. 5 pound weights for women and move up to 10 when you can. I am using 15 pds now and have contemplated 20pds but my arm swing gets too sloppy and awkward with the heavier weight which is what you want to avoid.

e)      Try different things – Most decent gyms have a number of free weights and machines.  Try 8-10 reps of 2 or 3 sets of a particular exercise and pick a few more.

Overall - Spend 20-30 minutes mixing in various activities.  While I big muscle guys stare at themselves in the full length mirrors, use your time efficiently and move on to the next exercise.  I tend to work in stretching, upper body, while I am resting from upper body, core, etc. 

Be patient!  You are going to have some initial soreness and you won’t see tangible results for a couple months.  However, after a couple months, you will feel smoother on runs, hopefully are staying away from some nagging injuries that bothered you in the past and you might have a few extra gears during a run that you previously did not have.  

Thank you Caitlin

Caitlin’s departure from the Charlotte area makes me sad on a selfish level because she has meant so much to me and our running community the past 5 years.  Yet, for Caitlin and her husband, Garrett, it is a wonderful opportunity to take another step forward in their career growth.  They will only be 2.5 hours east of Charlotte so visits/email/fb/twitter/phone calls are always still available.

Caitlin came to Charlotte after graduating from Wake Forest and lining up a job with Bank of America right out of school.  She and I met on Craiglist.  It was not a date and neither of us was trolling for some fetish sexual encounter.  We both were frustrated trying to locate a group to run with.  Either she or I posted a request out on Craiglist. I honestly can’t remember if I found her post or she responded to mine, but after we both did our own independent background checks to make sure we were not running with a serial killer, we met in front of Discovery place after work for our first run.

There are some folks that almost instantly on a run you know you click.  Caitlin is the gold standard for that type of feeling.  I immediately felt comfortable with her and looked forward to our next run.  At the time (2009), I was in my mid 30s and had just started to get back into running.  I had always run since college but over the 10 years proceeding, if I got out for 3-4 runs and averaged 30 miles, it was a really good week.  The marathon bug had caught me and I was in need of a steady training partner for motivation.  Caitlin was attempting her first competitive half at OBX after a terrific collegiate career at Wake Forest.

As we did more runs together, her energy, enthusiasm, and smarts got the wheels in my head turning and before long we had recruited several other local runners as regulars at our morning runs.  Before long, we figured, heck let’s call ourselves Charlotte Running Club to have some identity and grow this thing a bit more.   Charlotte already had a good group of runners but the scene was fragmented and folks did not have a forum to find each other, meet and train together.  CRC and the foundation we built helped provide the opportunity for folks to connect.

Anyone who knows Caitlin has a good story about an experience with her.  I am fortunate to have lots of great memories with her. Heck the name of my blog is a story about her (Uno Mas!). But the point of this blog is to say thank you!

Caitlin Thank you for inspiring me to believe even as I approached 40 and am know a master runner that I can achieve good results.  I have had lifetime PRs from 5k-marathon in my late 30s!  I have trained harder, farther, smarter than I ever did in college.  Most importantly, I have LOVED IT!  Her passion for running is contagious and somehow got me excited to get up at 5am to run track workouts at 5.30am.  I never would have dreamt that would be me!

Thank you for growing the Charlotte Running club.  We have a terrific running club that Caitlin was a huge part in building the club as a founder and multi-year board member. Who would have guessed that FB 7 min pace group would grow well over 100 participants and by posting a run request an hour before a run somewhere in the city that you most likely will have at least 2-3 runners show up!

Thank you for inspiring and encouraging so many women in Charlotte to improve.  Dalena, Michelle, Danielle…I could go on and on but all these ladies were good runners and Caitlin helped build their confidence, train and encourage them to be even better by being a good friend and role model of what is possible.  All three are now sub 3 hour marathoners among other accolades.

Thank you on behalf of all the men who were your training partners and have run lifetime PRs.  I kid Caitlin that she is her own worst enemy with training partners.  She recruits men to push her in workouts and then as they consistently workout with her, they get better and become faster.  Several have gone on to do quite well in local races.  Heck, Caitlin was kicking my tail when we first met and I grew into a much better runner.

Thank you for your connections.  I have name dropped Caitlin a few times to help an athlete get into an event or have checked with Caitlin before going to a new city on vacation as to whether she knows anybody there.  All those experiences went well. 

Thank you for encouraging me to coach and for all the coaching you have provided to our running community.  Caitlin has the intelligence and experience to provide sound training advice to your athletes and to your coaching peers such as myself.  I know I can always engage Caitlin in a helpful discussion about training approach for current and prospective athletes that I coach.

Thank you for being a friend.  Above and beyond running, Caitlin listens, empathizes but also never feeds me B.S..  I actually find that type of feedback very refreshing.  Sometimes it is uncomfortable but ultimately healthy for a friend to just tell you objectively their opinion. From time to time I need that candid slap in the face to ground me.  Caitlin has the guts to do this and I am thankful and envious of her courage.

So this morning, June 29, 2014, our last official Charlotte run with Caitlin was just like it always has been. Caitlin showed up, high fived a few folks as a quick low key thank you gesture. We started off on the run and caught-up on various runners, running events, got a good run in, and had a lot of laughs.  Near the end of the run, she turned off before Dowd and shouted later as the rest of us headed towards Dowd. 

Runners/friends come and go as that is the fluid nature of our world. We win some, we lose some.  Raleigh/Durham/Chapel Hill, you just won the lottery getting Caitlin for the next several years!  Best wishes and I can’t wait until our next run.

Looking for a Summer/Fall 2014 Running Training Plan?

I find myself with some additional coaching capacity heading into Summer/Fall of 2014 so I am offering up spots on my roster of athletes.  As you contemplate summer and fall running goals, I would love the opportunity to help you achieve your running goals regardless of your current abilities.

Running Coaching Services

What you get
1) A training plan built toward your goal race.  Typically 10-16 weeks depending on the race.  I like to have several lead up races to help prepare you and to give you other shots at good racing experiences.  That way when you step to the line for your goal race, even if it is not your day, the weather is not good, you still have had a rewarding build up.
2) An email from me every Sunday that highlights the objectives for the week and gives you an opportunity to report back how your week went. The plan is an outline that typically tells states your target mileage (approx within +-5 miles for you), key workouts and long runs.  It is up to you when to do them.  You know your personal schedule better than me and I want each athlete to have personal flexibility.
3) I like to send you an email and chat before races just to have a good race strategy in place
4) You can email/text/call me any time during the week for questions, changes, etc.
5) Please be honest and direct with me.  If something is not working or you need a change, let me know and I will work with you.  If you are hurt, sick…I need to know so I can help adjust the schedule.
6) Most, most, most important is to have FUN!  Relaxed and happy runners are better runners and if you are not enjoying it, then something is not working and we need to make adjustments.

To Get Started
1) Contact me at: 704-241-0838 or email at amlinz@yahoo.com
2) I have some instructions in the plan workbook and a few sections I need your help to complete:
               a. Recent PRs over various distances
               b. Target races you have in mind (I will suggest a few races as well)
               c. Weekends/weeks you know are going to be rough or out of town
3) A little bit of history.  What has been your weekly mileage and approx how many miles have you run. Do you have any recurring injuries?
4) Payment once you receive your schedule and are satisfied.  Payment is per plan and not monthly.  The fee for marathon plans is a bit more than half marathon as marathon training cycles tend to be longer training cycles.

Tequila 400m Run-CRC Turns 5 years old

Charlotte Running Club turns 5 years old on Monday May 5, 2014. We unofficially celebrate the club birthday each year with the Tequila 400m. When we founded the club in 2009, the crew below was doing a 400m workout at JCSU in an massive (in fact kind of dangerous) thunderstorm. On our last 400m, we each took a shot of Tequila and then ran an all out 400m. Here is the original crew.

Where: This year we are aligning with the CRC official sponsored b-day celebration at Triple C brewery on Thursday May 8.  The Triple C run will start promptly at 6.30pm as it always does.  We will gather at 7.15pm post run with the race starting at 7.30pm. 

Format: At 7.30pm, each racer will have a shot of tequila in hand (lime and salt will be available and optional). At the sound of the gun start, take your shot and then you are off running. First male and first female to the finish wins cash!!! Added $10 bonus to anyone you breaks Thomas Eggar’s course record.  Happy Birthday Charlotte Running Club!!!

Registration: 6.30-7.15pm - $5 cash gets u one shot of Tequila (bring milk if u are a non drinker) and a chance to win cash if you are the top male or female finisher. Find Aaron Linz or Caitlin Bullock to register.

Even if you don't want to "race", come celebrate and cheer! Please keep social media pictures to a minimum as we have certainly have fun at the event but it is not something sanctioned or we want to make too public given the nature of the activities.

POST EVENT FOOTNOTE:  Thanks to all that participated this year.  We had our best turn-out to date.  

4th Annual Cupids Revenge

4th Annual Cupid's Revenge is on for Feb 15, 2014 ------Cancelled - snow and ice :( 

Details:

• 8am Cupids Cup 5K race
• Run your guts out for the 5k. Do not save anything.
• 10 min to get water/gatorade/gu in you, drop warm clothes with Aaron
• 8.30am, off towards Providence road (approximately 1 mile from finish of Cupids Cup)
• Providence/Providence - ease into marathon pace heading towards the Arboretum
• Linz to be in the car with music support and water/gu at Fairview/Providence
• Approx 7.5 mile tempo to Arboretum Shopping center (corner of Providence and 51)
• Regroup in the Cinebarre parking lot (next to Taco Bell) for water/gu, dry clothes
• Optional 2-3 mile warm-down and transport back to Cupids Cup. 

Needs:

• Runners for 5K and Tempo.
• Runners who just want to do the tempo
• Pacers for the tempo
• Drivers for the tempo

If you are interested to help with an accurate head count, please email or FB:  Aaron Linz, amlinz@yahoo.com

This is a terrific marathon training workout especially for runners in the middle of a Boston cycle. Providence road is rolling much like the Boston course.  Working together in packs to help each other out with the tempo is a great way to accomplish this effort.

CAUTION:
This is a fun workout but advanced. You are attempting to push your body when your legs are already tired from a hard 5K effort.  Do not attempt this if you are not in shape.  Please discuss with your coach and/or see how it fits into your training schedule.  It will tire you out and require a few easy days to recover.
We have run along Providence road side walk which switches sides once and there are a few lights.
Cars >Humans when it comes to physics so even if you are jammin your tempo, be prepared that you may have to stop and wait for a light and/or break in traffic.  If you get hit by a car, you won't run very fast the rest of the year.

If you have not yet registered for the Cupids Cup 5k, here is the link:

www.CupidsCup5K.com