How does thinking about buckets make you a better runner? |
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When we teach the RRCA Coaching Certification course, we try to divide our conversation pace days into training buckets called Short Runs, Medium Runs, and Long Runs.
This is a pretty basic categorization system, but it's useful for all types of runners and walkers. (Indeed, when we use the word "run" we mean any form of walking or running exercise, no matter the specific minutes per mile.)
Short Run: we define a "short run" as a bout of running or walking at Conversation Pace (Brady Bunch pace) in under 45 minutes. This is a comfortable time frame for a brief exercise bout, without causing too much fatigue and brief enough to fit in to a busy and hectic day. Many folks can do what we're calling a Short Run at least 2-3 times a week.
Medium Run: a bout of running or walking for between 45- 90 minutes at Conversation Pace (Brady Bunch pace). In contrast, an exercise bout of a longer duration causes more stress on the body and takes more of a toll during a typical busy day. Many athletes in a training phase can do a Medium Run 2-3 times a week.
Long Run: Running or walking for more than 90 minutes at a time in that aerobic zone, called Conversation Pace. The so-called Long Run of over 90 minutes is more fatiguing and more demanding on muscles and joints, thus causing a greater need to recover via nutrition and sleep. Thus, many folks can only do one Long Run a week while skipping the weekend Long Run once a month or so.
Why do we bring this up? These categories make it easy to plan a week without thinking too deeply about every possible variable. For example, if you're like Randy and running about 10-15 miles a week, you'll probably only include Short Runs in your weekly schedule.
But if you're like Tia and in reasonable shape running at least 20-25 miles a week, you may do 2-3 Short Runs, 2-3 Medium Runs, and 1 Long Run each week.
And if you're focused on a marathon or an ultra-marathon, you may do a second Long Run during the week, while still allowing plenty of recovery time.
Got training questions? Track us down at our emails below!
Randy and Tia Accetta plus the crew at Run Tucson
randy@runtucson.net | tia@runtucson.net | info@runtucson.net
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Running with your kids? Probably stick with the Short Run! |
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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
Sold out!
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We'd invite you to join us at Saguaro, but we're sold out.
We'll let you know if we can open the race to more participants!
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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!
The swag below is what we gave out last year . . . we're working on souvenirs for 2021!
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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 randy@runtucson.net.
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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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