Our Upcoming Races
Rock the Parkway - 04/08/2017
Go! St. Louis - 04/09/2017
Garmin Marathon - 04/22/2017
Trolley Run - 04/30/2017
Lincoln Marathon - 05/07/2017
Independence Half - 05/07/2017
Running with the Cows Half - 05/13/2017
Bill Snyder Highway Half - 05/20/2017
Striker Life Half Marathon - 05/20/2017
Hospital Hill Run - 06/03/2017
Words to run by
Sweat is sexy.
Choosing a pace team
What Pace Team should I run with?
You should choose a pace that reflects your training and ability level and allows you to run at a comfortable pace throughout the race. If you can't decide between two paces (for example 1:55 and 2:00), it is recommended that you start with the slower pace, as you can always pick it up later in the race.
Use our race prediction chart to help chose your pace team.
Here are Coach Valdez's recommendations on choosing your pace team wisely.
Under ideal conditions in the 50’s, you can start out with the pace team predicted by your other race results. If it’s 70 degrees or warmer, choose the next slowest pace team for your given race performance in other races. If you feel better than expected by the 6-8 mile section of the race, you can always pick it up. For first timers, go no faster than the next slowest pace team since the number one goal should be to finish with time as a secondary goal.
In any case, it’s better to start conservatively with the option to pick it up rather than starting aggressively and beforced to slow down later – a race has chewed up many a runner who went out by how they felt. Never trust how you feel in the beginning since the adrenaline of the start will create a false reading. Wait until at least the 3 mile mark before determining how much you truly want to push the pace. A time achieved on a tune up race course will prove to be more accurate as will a race closer to your goal race (no closer than 2 weeks for a 5K, 3 weeks for a 10K, 4 weeks for a half marathon, and 5+ weeks for a marathon).
If you cannot make it to a race, substitute one of your workouts for a time trial on a track or measured trail on relatively flat terrain. Warm up 20 minutes, then run as smart and hard as you can for 2 miles (inside of lane 1 for 8 laps on a track – 4 laps to a mile) followed by a 5-10 minute cool down jog. You can take your pace and look at what this pace for a 5K equates to for your target race. 2 miles by yourself equates to running in an actual 5K race.
In helping you choose a more appropriate pace team given your ability, it will prove to be a win-win situation as more people will actually get to run and work together from start to finish with the guidance of our pacers. Good luck in choosing wisely! To have a realistic shot at running for the following half marathon pace teams, you should be able to run the listed times for the corresponding race distances in the same row.
Create a free Chase Chart to help friends and family find you on the course based on your finish time.
after you race, please come back and leave comments about your pacer, and complete a survey to help us improve.