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Tip of the Month
by UPMC Health Plan "No matter what the level of ability, you have more potential than you can develop in a lifetime."
(James T. McCay) Water and fuel demands increase as your running distance increases. Have about one-half cup of fluids every twenty minutes and a snack of simple carbohydrates (such as sports gels, packets of honey, and energy drinks), every 45 minutes. Avoid fiber, protein and fat because these take longer to digest and can cause stomach cramps. For recovery nutrition, don't forget that real food can be just as good as, if not better than, sports bars and powders. |
Pace Team
PACE TEAM
Want to reach your PR goals or qualify for another marathon? The Dick's Sporting Goods Pittsburgh Marathon offers pace teams led by experienced runners for a variety of times.
The following Marathon pace times will be offered.
3:10, 3:20, 3:30, 3:40, 3:45, 3:50, 4:00, 4:10, 4:20, 4:30, 4:45, 5:00
The following Half Marathon pace times will be offered.
1:50, 2:00, 2:15, 2:30
Instructions for Marathon and Half Marathon Runners about the Nugo Nutrition Pace Team
As a benefit to Marathon and Half Marathon runners, the Dick’s Sporting Pittsburgh Marathon offers a Pace Team for you. Pace groups led by experienced pacers offer a wide variety of times including many of the Boston qualifying standards. We hope you will find this support useful as you strive to achieve your marathon goals.
A pace team is a group of runners led by an experienced leader who run together in the marathon. The pace leader runs a steady pace and keeps track of that pace so that the group can achieve their goal of finishing the marathon at a particular time. There are wonderful benefits of running with a pace group. You’ll be supported by a cheerful leader and will be side by side with other runners sharing the same goal as you.
Just stay with the group and ask the pace leader about an appropriate strategy for the second half. If you find the pace too fast in the early miles, then slow down and drop back from the team so you’ll be able to finish the race.
The Pace Team promises to provide fun and excitement for both first time, and experienced marathoners looking to reach their running goals - whether that's a personal best, or just getting across the finish line. Below are the answers to a few common questions about the Pace Team.
What Pace Groups are offered?
We will have marathon groups for 3:10 (7:15 min/mi), 3:20, 3:30, 3:40, 3:45, 3:50, 4:00, 4:10, 4:20, 4:30, 4:45 and 5:00 (11:27 min/mi). We will have half marathon groups for 1:50 (8:23 min/mi), 2:00, 2:15 and 2:30 (11:27 min/mi).
What pace group should I be in?
Just stop at the Pace Team booth at the Expo. It’s very important not to start out to fast in the Marathon and we’ll advise you on the correct group for you based on your training and level of fitness.
Can Half Marathoners run with a Pace Group?
Absolutely! Both the full and half marathon start at the same time. Half marathoners should stop by our booth at the Expo and meet your pace leader. On race morning, just fall in with the group.
What does it cost to run with the Pace Team?
The Pace Team is sponsored by Nugo Nutrition and doesn’t cost you anything!
How will the Pacers be running the race?
Every pace leader will be holding a steady pace throughout the marathon. These "even splits” are the best way to achieve your peak performance in the race. Most importantly, they won’t take you out too fast and burn up all your energy early on.
Where will my Pace Leader be on race morning?
About 30 minutes before the race start we’ll be assembling in the starting area. Each Pacer will be holding up their pace sign so when you see it, join up with the group. About 15 minutes before the start of the race, the Pacer will give you some last minute instructions about running with the group. They will talk about the course, what to do if you need a break, and how to make it through the water stops. We will be wearing our bright Pace Team uniforms. Now is the time to ask any last minute questions you may have.
What will the Pace Leader do at the water stations?
The Pacer will usually slow down or walk through the water stops. Listen for this information during the last minute instructions.
Will there be Pace Leaders for me if I’ve trained using the Galloway method?
You can use the Pace Leader as a guide even if you’re using the run-walk method. You will be meeting up with the Pace Leader regularly throughout the marathon, running ahead and then walking behind.
If I join a Pace group do I have to stay with them for the whole marathon?
No you don’t. However, if you feel great at the start of the race, that’s normal and you should stay with the group through the halfway point. Then you can consult with the group leader on an appropriate strategy for the second half of the race. If you’re not having a great day, then slow down, take some walking breaks and work your way to the finish line. If you’re trying to hit a PR, the best advice we can give you is to stick next to your pace leader for the whole race.
What should I do after the race?
Stay on your feet, walk around for 15-30 minutes, and eat and drink to replenish your exhausted body. When stopped at the airport metal detector exclaim, “Oh that must be my Marathon medal.” After you’re home, sit down and email your race story to me at PacerJim@hotmail.com. Begin planning for your next marathon. Wear your medal to bed.
Copyright 2010 by James L. Crist. No part of this may be reproduced without permission.
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