How does the Brady Bunch make you a better runner? |
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Hello all! We've been asked to give more training advice, so in this newsletter we pick up the conversation about conversation pace.
In our roles heading up the national coaching certification program for the RRCA, we're always talking about how to help people get faster.
Many runners of all levels think they need to run faster on their daily runs. So whether they run for 20 minutes or an hour, they head out the door and pick up the pace, increase their tempo, and start to work harder. Then they start breathing heavier, get tired, and have to slow down.
Actually, and perhaps counter-intuitively, the best way to get faster is to run slower.
Pick up any book on running and you'll see the importance of slow, steady running. In terms of training zones, we can call it the "aerobic training zone" -- a pace slow enough to guarantee that you bring in plenty of oxygen, enabling you to fuel your muscles and power your heart without going so fast that you build up waste products and are forced to slow down. By staying in the aerobic training zone you can strengthen your muscles, become more efficient, and spend more time happily exercising.
Some folks say that the best way to measure aerobic training zone is through a heart rate monitor -- wearing a gizmo-gadget that measures your heart rate will enable you to stay within a specific range of beats per minute (something like between 100-140 beats per minute for the aerobic zone). You can buy a heart rate monitor at any local running shoe store, including at our friends at The Running Shop and Fleet Feet.
However, we've found the easiest way to determine a comfortable pace is the organic way -- if you can talk comfortably, you're going at the right pace for an aerobic training run. Some call this paragraph pace -- if you can hold a comfortable conversation in full sentences and complete paragraphs, you're at the right pace.
But if you don't have anyone to talk with, you can always try singing pace -- this is where the Brady Bunch theme song comes in. If you can sing along to the iconic TV theme song written by Sheldon Schwartz and Frank De Vol way back in the 1960's, you're at perfect pace for your daily runs.
Why do we bring this up? Well, summer's about to kick in and higher temperatures and greater humidity will place more demand on your running body, so if you can remember to slow down and stay in a comfort zone, your daily running will be that much more rewarding.
Got training questions? Track us down at our emails below!
Below is updated information on the upcoming event schedule.
Randy and Tia Accetta plus the crew at Run Tucson
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Don't want to sing? Then make sure you run at a pace that lets you smile and jump for joy -- that'll keep you in the aerobic training zone! |
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TMC Meet Me Downtown
New Date: Sunday morning, August 22, 2021
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TMC Meet Me Downtown 5k Night Run and Walk + Festival of Miles
While we can't receive a permit for a June race, we've been given assurances that should be able to put on a good-sized event in August, so we're making a one-time only change and moving the TMC Night Run to Sunday morning, August 22nd.
We expect that we can still stage it in the heart of Downtown, with the start/finish in front of the Children's Museum, live music, and other festivities.
Here's the tentative plan, pending permit approval...
6:30 am TMC 5k Run/Walk
7:30 am Mile Run, including the Open Mile Run/Walk and the Children's Mile
8:00 am Breakfast After-Party at Hotel Congress Patio (still working out the details!)
This is the first-race of the three-race Gabe Zimmerman Triple Crown.
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SAR's Saguaro National Park Labor Day 8-Miler
September 6, 2021
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Join us at Saguaro!
We're honored to be the long-time race directors for the Southern Arizona Roadrunners, and the National Park Service has indicated that we can produce the 50th Annual Saguaro National Park Labor Day 8-Miler -- but with a cap of 250.
5:30 am: Small group rolling start begins
About 15 spots remain -- we hope we can add more after we sell out, but we'll see what the public health situation is in August.
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Gabe Zimmerman Triple Crown |
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Join Tucson's Iconic Three-Race Series: Virtual or In-Person!
We've got you covered with Tucson's popular 3-race series. Register to run in person or virtually. Every registrant receives:
- Entry in the Sunday morning, August 22nd TMC Meet Me Downtown 5k and Festival of Miles
- Entry in the September 19th TMC Tucson 10k and 5k
- Entry in the October 24th TMC Get Moving Tucson Half-Marathon and Tucson Lifestyle 5k
- A 2021 Run Tucson Triple Crown t-shirt with the classic GabeZ neon logo
- A unique 2021 Gabe Zimmerman commemorative souvenir.
Special thanks to our long-time sponsors: Tucson Medical Center, the Arizona Daily Star and #ThisIs Tucson, Cox Communications, and The Running Shop.
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TMC Tucson 10k and companion 5k
September 19, 2021
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TMC Tucson 10k and companion 5k
Pima Community College has said they think we'll be able to stage the fourth annual event at the West Campus, with the same beautiful course on the rolling hills of the Painted Desert in the foothills of the Tucson Mountains.
We anticipate being able to do a small-group rolling start, probably with runners beginning as early as 6:00 am.
The 2nd leg of the 2021 Gabe Zimmerman Triple Crown.
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TMC Get Moving Tucson Half Marathon
October 24, 2021
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TMC Get Moving Tucson plus Tucson Lifestyle 5k Walk/Run plus Cox Charities Family Mile
Registration is open for the October 24th Get Moving Tucson events -- we're still not yet sure of the route, but we're getting closer to an announcement, so hold on tight!
Either way, the 3rd leg of the GabeZ Triple Crown will have goodies: medal, cool race shirt, post-race fun, and more!
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Biosphere 2 5k: Still postponed but more news soon! |
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Things are Cookin' . . .
We've had great conversations with the University of Arizona and the Biosphere2 -- as the UofA manages public health, we hope to have an announcement about a fall event in the coming weeks.
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Grand Canyon Trail Half Marathon & 5k
November 6, 2021
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Come to the Canyon!
Registration is open for the in-person event on Saturday November 6th.
The Grand Canyon Trail Half Marathon and 5k is staged in Grand Canyon Village with routes through the beautiful Kaibab National Forest just south of the South Rim.
Rolling start beginning at 7:00 am, with plenty of time for post-race sightseeing of the glorious Grand Canyon.
Trail Half Marathon and 5k Walk/Run, with pre- and post-race festivities. The photo below is last year's goodies. Long sleeve shirt, medal, and more goodies, including awards and raffle prizes from local vendors and tourism companies.
Virtual Option available for those who can't make it!
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THANKS TO YOU, OVER $6,000 WAS RAISED FOR CHRPA!
Thanks to the events registrants and numerous sponsors who helped raise over $6,000 for the Community Home Repair Project of Arizona, helping provide housing security here in Southern Arizona.
We are honored to work with Denise King and the crew at the Tucson Association of REALTORS Charity Foundation.
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Wanna' Get in Shape?
Join The Workout Group: running strong since 1997
Pick a location and try it out! All ages and all abilities welcome to join us for workouts led by a team of RRCA-certified coaches. Safe, socially-distanced runs, so please bring a running face covering!
Mid-Town Tuesday and Thursday nights: warmed-up and ready to do a workout at 6:00 pm -- Reid Park, Meet in parking lot behind the concert hall, follow Bucky Steele Dr. from Country Club entrance.
East Side Tuesday and Thursday nights: Senita Valley Elementary School. Starts at 5:30 PM. Meet in parking lot (10750 E. Bilby Rd.).
North, Tuesday and Thursday mornings: warmed-up and ready to do a workout at 5:30 am -- NW corner of Rillito Fields, First and River.
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Free: Meet Me at Maynards |
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COME DOWNTOWN & ENJOY THE FUN!
We're on 636 free events in a row, since 2009!
The mission of Meet Me at Maynards is to bring active adults and families to the downtown Tucson area to enjoy healthy exercise, experience the beauty, history and architecture of our unique neighborhoods and to appreciate and patronize local businesses.
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Who Sends These? Run Tucson (www.RunTucson.net) is a local event production company for running/walking events in Southern Arizona.
To promote our mission of making Tucson better through running, Run Tucson advocates for health & fitness, enhancing community engagement, and promoting the local economy.
In addition, we make significant contributions to worthy charities, providing over $300,000 to local organizations over the years.
Our partners include the non-profit Southern Arizona Roadrunners, plus Tucson Medical Center and a host of local sponsors.
Why Am I on This List? You've participated in one of the events we've produced, either one of our charity running events in Tucson, or as part of Meet Me at Maynard's, Meet Me Wednesday's, Meet Me Downtown PHX.
How Do I Get Off This List? You can hit the "unsubscribe" button below or you can email us at [email protected].
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For information about our events, the RRCA, and The Workout Group, contact Randy Accetta
(520) 991-0733
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For information about in-person, online, or group coaching, contact contact Tia Accetta.
(520)891-4369
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