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Racing Tips

 

Racing Tips

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Racing well in the heat

Tips for racing a 5k

Marathon/Half Marathon Race week checklist

 

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Run4PRs Coaching

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T H I S C O U L D B E Y O U R M E N T O R/ R U N C O A C H ✅ BOSTON QUALIFICATION Victoria is a Boston Qualifier herself. As an athlete she understands the challenge to get there. More impressively, As a coach, she has helped over 100 athletes qualify for Boston for the first time since she began coaching BQs in 2015. She understands well the training it takes to get to the elusive Boston Qualifier time. She is also experienced on the Boston course training having ran it 3x. This is her 6th year coaching athletes running in the Boston Marathon. ✅COACHING BACKGROUND Victoria has been coaching athletes since 2012. She obtained her RRCA certification in 2016. She has worked with athletes from beginning to run/walk 1 mile without stopping to 100 miler ultra marathons. ✅UNDERSTANDS LIFE GETS BUSY As a mom herself, Victoria understands the time constraints and stress of juggling training with the rest of your life. She can help you navigate your training to get the most of the time & energy you have. Www.run4prs.co #onlinerunningcoach #firstultramarathon #ultramarathoner #teamrun4prs #run4prs #marthoner #bostonmarthon #bostonqualifier #motherrunner NEVER COUNT YOURSELF OUT! 👊 • @runwtheheart ran the Houston Half Marathon this past weekend with ZERO intentions of PRing 🙅‍♀️ • Lila went into this race with a 1:49 PR on the same course from last year and due to some life circumstances, @run4prs.coachmary and Lila were planning to just take it mile by mile and simply FINISH the race this year❗️ • As the race went on, Lila felt stronger and stronger and by mile 12, she knew she was on the path to a PR! 💪🙌 • 🔥1:47 - 8:09 average pace🔥 • We know Lila could have ran EVEN faster with the intention to PR and a bit less windy of a day! 🏃‍♀️💨 • ✨Sometimes your best races are ❌NOT❌ because of big PRs but because you have triumphed over some major obstacles to even get on the start line of a race✨ • Do the uncomfortable things in life and you might surprise yourself! 🤩 GPS WATCHES & APPS 📱⌚️ • For the last several years, the trend in the running industry has been all about recording and tracking data to improve. Heart rate, pace, elevation, sleep, training status, cadence, etc. You name the metric, these watches and apps have found a way to track it. • But what are the pros👍 and cons👎 of tracking all of this data⁉️ • 👍PROS: ✅Gain more insight into how workouts and mileage are affecting you and your training ✅Ability to reflect weekly or monthly on on very accurate training to see where improvements can be made ✅Ability to create workouts before you run so while you’re doing the workout, you just need to wait for the beep or buzz to tell you to start or end a segment of the workout • 👎CONS: ✅A lot of data “noise” can be distracting and anxiety-provoking if you look too deeply into the numbers or if you just like to keep running simple ✅Your data can be broadcast to a larger audience on apps like Strava which can lead to anxiety, overtraining, and fear of judgment about your training approach and race results ✅It can lead to an overemphasis on what the data is telling you and an underemphasis on how you are FEELING throughout training • ❗️THE BOTTOM LINE❗️ ❇️You do NOT need a fancy watch to improve as a runner. If the data sends you into a negative headspace, then it might be better for you to stick with a simpler watch. If data makes you feel more comfortable and helps you stay on track, then you should take advantage of it! There is no right and wrong here 🙌 • 👇That being said, here are some of our favorite watches and apps:👇 💚Garmin: 35, 45, 235, 245, Vivoactive, Fenix models are all at different price points and are great for running 💚Garmin Connect: App that syncs with your Garmin watch and allows you to view more detailed data from your run 💚Coros: Another GPS watch brand that has been gaining popularity in recent years 💚Strava: Social media for runners! Connect with other runners on this app that syncs with your GPS watch and allows you to track runs without a watch 💚Zwift: App that turns running and cycling training into a competitive game! Pair a Zwift-supported device to the app to use this virtual trainer RUNNING SAFETY TIPS! ⚠️ • Unfortunately, as runners we need to be very aware of our surroundings and prepare for the worst case scenario when out on the run. Other people, animals, ice, cars… you name it, there’s a lot of things that can harm us! 👎 • 👇Check out our top safety tips to put your mind at ease when on the run:👇 • ✅Get a wearable safety device: Brands like @myrunangel are wrist devices that emit a very loud, high-pitch alarm upon activation if you find yourself in an unsafe situation • ✅Wear a reflective vest/Light up vest: Regular reflective vests or more fancy light up vests like @noxgear_nation can make you more visible in the dark! 🌃 • ✅Use incident detection on newer versions of @garmin: The newer versions of @garmin watches have an incident detection feature where it can either automatically sense impact or you can manually request assistance, It will then send a message and/or email to your emergency contact(s) with your location and that you need help (you need your phone with you to use the feature) ⌚️ • ✅Wear @aftershokz: These headphones use bone conduction technology so you can hear your music/podcast as well as your surroundings 🎧 • ✅Run with pepper spray or a self-defense tool: Tools like the @go_guarded (a ring with a heavy-duty plastic serrated-edge weapon on it) and pepper spray are great to have on you! • ✅Run in well-lit, busy areas: You are safest during the day and on a route with numerous people 🏃‍♀️🏃🏃‍♂️ • ✅ Run with your phone: If you get lost or need help, a phone comes in handy BIG TIME! 📱 • ✅Run against traffic: You’ll be able to see what’s going on with the traffic closest to you 🚗 • ✅Always tell someone where you’re going: Tell a loved one what route you are taking and what time they can expect you back ⏰ • ✅ Run with a dog or other people: There is safety in numbers! 👬 • ✅Vary your routes and/or times you run: Try to be as unpredictable as you can with your runs so no one can memorize your schedule • ✅TRUST YOUR INSTINCTS! 👊 YES! Y O U C A N! Reach that next level 🙌🏻 D O NOT LET OTHERS DEFINE YOUR GOALS! 17 months ago Elizabeth ran a 3:30:57 marathon which was a BOSTON QUALIFIER! However, she didn’t get into the race: She was just SECONDS off the cut off time, but she didn’t let that define her. She signed up to work with @run4prs.coachmeghan and she set a goal to see just how fast she could become. Boston was not going to set that limit for her. We knew from day one, she had potential well beyond those BQ times. The key to success is not focusing too much on the end time goal but instead putting in the work day in and day off. Pushing yourself to YOUR limits and trusting the process. You will amaze yourself with what you can achieve when you remove time limits. You are limitless. Don’t let tome goals paralyze your! ✅ Dec 2018- 3:26 marathon (4 min PR) ✅ June 2019- 3:25 marathon (11 min PR) She ran Grandma’s this year and scored an 11 min PR with BIG negative splits. She got faster as the race went on!! 🔥First Half- 1:38:47 (7:33 per mile) 🔥Second Half- 1:36:46 (7:22 per mile) 👏🏻 CONGRATS Elizabeth!! We are so excited for what is next!! ➡️ www.run4prs.co #teamrun4prs #teamrun4prs #igrunner #womensrunningcommunity #grandmasmarathon #marathontraining #halfmarathon #boston2020 #bostonqualifier HOUSTON MARATHON COURSE TIPS 🏃🏃‍♂️ 👇Comment below if you’re running the Houston Marathon, ½ Marathon or 5k this weekend!👇 • It’s going to be an awesome weekend 🎉, and if you’re running the marathon, check out our tips to run your best Houston yet! 💪 • ✅Don’t go out too fast: The Houston Marathon course is quite FLAT, especially at the beginning. It’s incredibly easy to start faster than your pacing plan advises, so remember your plan and STICK TO IT! 👊 • ✅Don’t waste energy dodging the crowds: The start of the Houston Marathon can be very congested! It opens up within the first mile, so be patient, don’t weave in and out of the other runners, and know you’ll find your groove and get on pace once it opens up 🏃‍♂️🏃🏃‍♀️ • ✅Maintain your effort, NOT PACE, up the hill at Mile 12-13: This hill is a bridge overpass and it is significant in comparison to the other little rollers on the course. Remember to maintain EFFORT up this hill and do not try to maintain your pace. You will make up time on the downhill. Don’t even look at your watch on the uphill. Just get over it with an even effort and cruise down it! 🎢 • ✅Push hard after the last hill at Mile 24-25: There’s a slight hill right near the end, and while it’s not very big, it might feel like Mt. Everest at this point in the race! Expect it’s coming, and know that you can cruise right afterwards on a flat to the finish 🙌 • ✅Be prepared to walk a bit after the race: The post-race food (which is great compared to most races!), gear check, and finisher shirts are inside the George R. Brown Convention Center so you’ll need to follow the crowds there after the race💯 #houstonmarathon #bostonqualifier #marathontraining #amacohalfmarathon
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