The Run Down - The RunVermont Blog

Meet the 2012 KBVCM Pace Team, part II: Lindsay Simpson & Tom Nuovo (4:00)

by leandre on April 5, 2012 · 0 comments

in Meet the Pace Team,Notes from the Station

We began offering pace leaders for the KeyBank Vermont City Marathon in 2009.  This year, pace leaders are available for the following times: 3:30, 3:45, 4:00, 4:15, 4:30, 4:45, 5:00, and 5:30.  We’ll feature our pace team leaders here on the blog every Tuesday and Thursday through mid-April.

If you’re interested in running with a pace leader or just want to know more about the program, please be sure to read this post.

While registration is not required, we would love to get a sense of how many people plan to run with each SkiRack Pace Leader.  Please contact our SkiRack Pace Team coordinator, Jack Pilla, at indicating which pace group you plan to run with. No worries if you change your mind between now and race day and decide to run another pace or opt out of the Pace Team.

Lindsay Simpson (4:00) :: introductory post :: email

A Simple Race Day Pacing Tool

Training for and racing a marathon is a big commitment – for first timers and veterans alike. Honor yourself, and the support from family and friends, by running smart on race day. The simplest way to assure reaching your goal time is to pace well.

Sure there are expensive techie tools you can buy, like a heart rate monitor or a GPS device – but you don’t have to spend your next paycheck to maintain goal pace. Next to a great fitting pair of running shoes, one of my favorite racing tools is a simple run pace calculator like the one on the MarathonGuide website. This calculator allows you to enter a goal race time and then creates a personalized pace band that you can print out. Read through and highlight key mileage points and times for 1 mile, 3 miles, 10 miles, half-marathon, 15 miles, 20 miles, and 23 miles so that you can easily see these times while running. The Vermont City Marathon course is well marked with these checkpoints to help keep you on target. The next step is to laminate the pace band and tape it to your wrist so that you can turn it and read all the check point times during your marathon. I like to use clear packing tape – and a handy, patient assistant to help me. (You might want to print out 2 bands so that you have a backup.) Be sure to pair this band with a simple digital sport watch to compare actual time to your goal time. Together these inexpensive tools will keep you focused and calm as you run toward your goal finish on marathon day. See you on May 27th!Tom Nuovo (4:00) :: introductory post :: email

I wanted to use my second blog to discuss running barefoot.  I started running barefoot back in early August of 2010.  During the winter of 2010 I was having lots of knee pain from running.  It did not actually hurt to run, rather it hurt mostly at night.  I was diagnosed with a torn meniscus in my left knee.  I was told I should stop running.  Yeah, like that was going to happen.

Shortly after my appointment I was out with Howard having a beer. (Yeah we all know Howard!)  He let me know about a barefoot running clinic that was taking place the next day and suggested I go.  After going, and buying the book, I started running barefoot.
The thing to understand about running barefoot is that it is not something you need to do all or nothing.  It is something you have to take gradually.  This is true even if you are switching to a minimalist pair of running shoes.  The first week I ran every other day and just to the park at the end of my street.  That was about 300 – 400 feet.  It was a month before I ran a mile, and even then I got blisters.  If you want to run barefoot, work it slowly into your schedule.  Anyone can do it, you just need to be patient.  After about 3 months I was finally running over 4 miles and before it got too cold I was able run 10 miles.
Now I can run up to 8 miles or more barefoot, but I do not race barefoot.  Typically I will wear a pair of Vibram Fivefingers.  This fall I ran my first marathon in Fivefingers and it felt very good.   Training was harder since there were many muscles that needed tuning.  I have been running this way for two years now and am just as fast, if not faster, than I was with shoes.  The best part is that I no longer have any pain in my left knee.
Anyone can run barefoot, it just takes time.  It is not a process you can rush.  The best advice I heard was if it hurts, stop.  Running should be fun.  If you want to change, do it gradually and expect a complete transformation to take 1 to 2 years.  I still run in shoes in the winter, because my toes get cold.  Hope to see you on the trail.

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