Week 2 - Here’s what you need to know!
Happy Tuesday, Runners and Volunteer Poverty-Fighters! Welcome to Week 2!! We're in the thick of summer in NYC -- literally. The heat and humidity certainly make running outside less than appealing. These are the days to load up on water, especially an hour or two preceding your run, and to get out early in the morning or after the sun's gone down. You can do this! REMEMBER TO REGISTER WITH NYRR -- DUE JULY 31 By this point, you should have received an email from NYRR to register officially for the race. Follow your unique link to the NYRR online portal, and follow step-by-step directions before making your registration payment. When you register, be sure to choose your transportation and baggage. If you have not received this email from NYRR, please let me know immediately. DONATIONS BY CHECK If a donor would rather write a check for your fundraising, please ask them to make the check out to Robin Hood Foundation, include a note that indicates the donation is in support of your marathon and send it to the following address: Robin Hood c/o Gift Processing 826 Broadway, 9th floor New York, NY 10003
Once we receive the check, I will update your Crowdrise page to reflect the donation. TUESDAY TEAM RUN & SATURDAYS WITH NIKE Please join us tonight for our team run in Central Park. We’ll even watch your bags while you train! The group will meet at the Maine Monument in Columbus Circle at 6:50pm, where we’ll stretch out and get running right at 7. Coach Gary will sub in for Tiffany tonight, as she is traveling for work. My cell number is 203-273-7290 – give me a call if you’re having trouble finding the group. Hope to see you there! On Saturday mornings, join Nike for long runs. Create a Nike+ account and RSVP via the Nike website. Meet at NikeTown on 57th and 5th (location occasionally varies, be sure to check the website!). MARATHON JAM This week's jam is a catchy Coldplay remix: Hymn for the Weekend – Seeb Remix. Add it to your playlist, and run it out! WEEK 2 - GUIDANCE FROM COACH TIFFANY We are now in our second week of training! Tuesday's workout is a bit more challenging as we play with running different speeds over different distances. The purpose of the workout is to learn the different efforts and work on getting faster towards the end of the workout. We start with 1 mile at threshold pace - "comfortably hard." This is the pace you could hold for about 1 hour or long tempo pace. Next, two to four 800 meter repeats (1/2 mile) at interval pace - "hard pace." This is similar to a mile race pace. Finally, we end with four 200 meter repeats at repetition pace - "strong sprint pace." This is the fastest you can run without losing control. Focus on good strong form. The long run this weekend (8-10 miles) should be done at a very comfortable, easy pace. Please be sure to hydrate throughout the day and take care of yourself! It is difficult to train in such hot and humid conditions. If you are struggling to get through your run, try to break it up into two runs, one in the morning, one in the evening. Try to get on a treadmill in the A/C. Wait until the next day if it might be cooler. Take walk breaks and be sure to carry cash/metro card on you just in case you need it. One final note, Coach Gary Berard will be running practice the next two weeks. Feel free to ask him questions! Tiffany will also continue to be available via email at [email protected]. HAPPY RUNNING, AND SEE YOU TONIGHT! Mackenzie Questions? Reach me at (212) 844-4503 or [email protected].
