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Pacers Founder's Breakfast

 

 

To Be Announced

 

 

Join us for our Annual Pacers Founder's Breakfast.

 

 

This event takes place every year and is hosted by the Pasadena Pacers Founder Dr. Steve L. Smith.

 

Participants are encouraged to run then join Steve for breakfast. At the end of the run, Steve would have cooked breakfast for all runners and friends.

 

 

 

Join us for this exciting event!

 

 


Pacers Philippe's Run

 

 

To Be Announced

 

 

Meet at Metro Rail Station - Del Mar & Raymond in Pasadena

 

Run from Metro Rail Station to Felippe's in L. A. 

 

Join us for our Annual Pacers Philippe's Run. This event takes place every year and is led by the Pasadena Pacers Founder and President Dr. Steve L. Smith, and participants will get to test their running endurance and body tolerance. There will be stops along the course to re-group. The course includes city streets, the channel, and trails. There is a water fountain and rest rooms along the trail portion of the course (at the park past the golf course) and there are several stores when running in the city.

 

The run will end at the historic landmark Union Station then we'll walk to Felippe's Restaurant near Union Station in downtown Los Angeles. The distance for the run is approximately 10 miles.

 

At the end of the run, we will have breakfast at Felippe's with a variety of breakfast/lunch entries for everyone's taste and needs.

 

Parking is available at the Metro Station in Pasadena and return is by Metro Rail Gold line from Union Station. The cost for parking is $2.00 for Metro users, and the cost of the base fare is $1.25 per person (bring change). Keep the Metro fare ticket and present it when paying for parking.

 

RUNNERS: bring a change of clothes to the session on Saturday, October 11 to be able to change after the run on October 18. You may also bring the change of clothes the day of the run October 18. The dry/clean clothes will be available for pick up at the end of the run at Union Station.

 

 

Join us for this exciting event!

 
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16-Week Marathon Training Schedule

 

For Advanced Runners*

 

 

WEEK DATES SAT (LSDs) SUN MON TUES WED THURS FRI
1   14 6 pace 3 :30 tempo 4 3 pace REST
2   12 6 3 4 x 800m 4 :30 tempo REST
3   16 7 pace 3 :35 tempo 4 3 pace REST
4   12 7 3 4 x hill 4 :35 tempo REST
5   18 8 pace 3 :40 tempo 4 3 pace REST
6   12 8 3 6 x 800m 4 :40 tempo REST
7   20 9 pace 3 6 x hill 4 :45 tempo REST
8   12 9 pace 4 :45 tempo 5 4 pace REST
9   22 10 4 7 x 800m 5 45 tempo REST
10   12 6 pace 4 7x hill 5 :50 tempo REST
11   20 6 5 :45 tempo 5 5 pace REST
12   12 10 pace 5 8 x 800m 5 :40 tempo REST
13   24 4 pace 5 6 x hill 5 :30 tempo REST
14   12 10 pace 4 :30 tempo 4 4 pace REST
15   8 4 3 4 x 400m 3 REST REST
16      

 

 

 

 

 

Always consult with your health care provider before starting any exercise program.

 

 

* Advanced/Intermediate runners should have completed at least 1 to 2 full marathons and/or have consistently been running
   for 20 or more weeks. This schedule is designed for those who wish to incorporate a more structured weekday workouts
   for an increased fitness level. - This schedule is oriented toward advanced runners.

 

Legend


LSD - Long Slow Distance (1 to 2 minutes/per mile slower than marathon pace)
pace - marathon pace
tempo - 10K pace

 

Workout Description


Track** - Run at 5K pace w/jog or walk 2 to 3 minutes between each repetition
Hill repeats** - Find a 200-400 meters long. Run uphill repeats, jogging back down between repeats
Tempo runs - Start slow, push pace 10 to 15 minutes into the run. Finish last 5 minutes running easy. At peak, running near 10K pace
      **warm up and cool down of 1 to 2 miles

 


Hill repeats and tempo runs are NOT designed for speed. Instead, one should concentrate on maintaining the best running form, (posture/mid-foot landing, shoulders, jaw, arms relaxed, etc.) during these exercises.

 

 

 

What Is Expected Of A Pasadena Pacer:

 

  • 1. Buy and wear a red shirt of the Saturday runs and at all Pacer Races
  • 2. Volunteer to run a water station at least once per season or supply food/snacks for at least one Saturday during your event training.
  • 3. Participate
  • 4. Elevate the spirits of your fellow pacers. Do your part to build winners in your midst.

 

Parking:

Please park north of the bathrooms. Parking spaces marked RBAC do not belong to us. Let's do our part to keep good relations with our neighbors.

 

 

Safety:

Please use common courtesy when using neighborhood streets. Keep close to single file so cars don't have to swerve around you. Try to always face traffic so that you can see cars and cyclists. Music is nice but it reduces awareness and makes you more vulnerable. It also reduces the opportunity to interact with fellow runners. Be careful around the Rose Bowl. There is a movement afoot to eliminate bicyclists from the Rose Bowl. Runners might be next! Let's try to avoid running in the wrong direction in the Bowl. Go across the street when headed north and run on the trail.

 

 

New Membership:

An organization will shrink and fade into the past if it is not continually nurtured with new members. Use your Pacers Promo Cards to recruit friends, family and co-workers. Your red shirt and friendly attitude are the greatest public relation assets; use them.

 

 

E-Mails

Keep your group informed and motivated through the yahoo group. Keep your communication related to running and the Pacers. Advertising non-pacers activities are subject to being blocked. If in doubt submit it to the President.

 

 

The Green Can:

We have no fees for the Pacers but that doesn't mean that we have no expenses. We want the Pacers to be available to everyone and we want a minimum of administration, hence no fees and no treasurer. We do need money for operations and right now I estimate that is probably cost about $20.00 per person for each event. Please visit the green can and make the interior of it green with cash.

 

 

Coaches:

The more you communicate with encouragement, acknowledgement of achievement and admiration the stronger your group will be. Coaches are special people; they are the source of energy for the group. Never engage in quarrel or quibble. My goal for you is to grow as a person during your tenure.

 

 

You are of such esteemed value that if you have an injury I will help you at no charge.

 

 

 

Dr. Steven L. Smith

 

 

The Pasadena Pacers is a non-profit, volunteer organization. Any training schedule or program is provided as a guideline for the development of your specific training program. Prior to commencing any training program, please consult a physician to confirm your ability to participate in any such program. Your participation in the Pacers is completely voluntary and you assume the risk of any injury.

 

 

 
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12-Week Half-Marathon Training Schedule*

 

This training schedule is provided for your own individual scheduling. Just insert the dates and follow accordingly.

 

 

 

WEEK DATES SAT MILES SUN MON TUE WED THUR FRI
1 6 WALK (40) ALT (30) RUN (40) ALT (40) RUN (40) REST
2 7 WALK (40) ALT (30) RUN (40) ALT (40) RUN (50) REST
3 8 WALK (40) ALT (30) RUN (40) ALT (40) RUN (50) REST
4 10 WALK (40) ALT (30) RUN (40) ALT (40) RUN (50) REST
5 8 WALK (40) ALT (30) RUN (50) ALT (40) RUN (50) REST
6 11 WALK (40) ALT (30) RUN (50) ALT (40) RUN (60) REST
7 9 WALK (40) ALT (30) RUN (50) ALT (40) RUN (60) REST
8 12 WALK (40) ALT (30) RUN (50) ALT (40) RUN (60) REST
9 10 WALK (40) ALT (30) RUN (50) ALT (40) RUN (60) REST
10 14 REST REST RUN (40) REST RUN (40) REST
11 8 REST RUN (30) REST RUN (30) REST REST
12 Jog - 1mile Event: ________________________________ Date: _____________

 

 

 

 

ALT = Alternate Training (Swim, bike, yoga/pilates, walk, etc.)

 

* Suggested for Intermediate Runners. Please adust to your running needs/capabilities.

 

The Pasadena Pacers strongly recommends that you always consult with your doctor before starting an exercise program.

 

 
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