The 51st Annual New York City Marathon

Jennifer Heiner has served as the retail director of a running company in New Jersey since 2019. Active within the New York City running community, Jennifer Heiner has helped organize a number of training runs for the New York City Marathon, including the 20-mile Three Bridges Run, where she was also a pace group leader. Training for a 26.2-mile marathon requires organization, persistence, and discipline. The first training element is base mileage, which requires running three to five times per week and gradually increasing weekly mileage. Over the course of 10 to 20 weeks of training, runners should plan to build their mileage up to around 50 miles per week. Avoid increasing mileage by more than 10 percent per week. Every 7 to 10 days, runners should plan on a long run to help the body adjust to long distances. This distance should increase over time, then drop back down in order to let the body recover. These long runs should be taken at a slower pace in order to help the body adjust and learn to utilize fat for fuel. A peak run, such as the 20-mile Three Bridges Run, ensures the runner is prepared for marathon day. A marathon training schedule should also include rest days, which are essential for muscle recovery and injury prevention. The New York ROad Runners have penned a grreat article about how to prepare for the upcoming New York City Marathon, taking place on Sunday, November 6th, 2022. Download the App The TCS New York City Marathon App Powered by Tata Consultancy Services is the best way for runners, friends, families, and fans everywhere in the world to engage with the TCS New York City Marathon—whether you’re running in person or virtually. Use the app to access runner confirmation forms, track runners, read pro athlete bios, view an interactive map of the Expo, see a calendar of events, shop for New Balance gear, and more. It’s free in the App Store and Google Play Store. Read our Health and Safety Guidelines At NYRR, health and safety are our top priorities. As we welcome back a full field of participants for the 2022 TCS New York City Marathon, we’re working in coordination with city, state, and federal agencies to ensure the health and safety of our runners, volunteers, staff, and spectators. Read up here—and stay safe and healthy! Visit the Expo at Your Reserved Time 2019 TCS NYC Marathon Expo attendee with bib number Runners must visit the TCS New York City Marathon Expo Presented by New Balance, held at the Jacob K. Javits Convention Center, in person to pick up their race materials. Log into your dashboard and reserve a time slot now. The expo is free and open to the public, and you’ll find friendly and well-informed NYRR staff and volunteers to direct you and answer your questions. Have a Plan for Getting to the Start… We strongly encourage you to take your assigned official transportation, which is printed on your bib; read about your transportation options and visit the Runner Support Center at the expo for assistance. Runners who signed up in advance can pre-check a bag in Central Park on Friday or Saturday and retrieve it after they finish on Sunday. Capacity for this bag pre-check option was limited and filled in September. …And Home from the Finish Finisher with medal at 2019 TCS New York City Marathon The marathon finishes in Central Park near West 67th Street. All runners will receive a poncho after they finish and most will exit the park at West 77th Street. Plan in advance the exact location you'll meet up with loved ones, as the crowds will be big and cell service may be spotty. Read more and view the finish-area map. Check the Weather and Plan Accordingly Look at the forecast Saturday night and lay out your outfit, with a few options so you won’t have to scramble if things change overnight. Check again Sunday morning before you head out the door—you may want to bring an extra lightweight layer. Read our weather guidelines here. Have a Fueling and Hydration Plan The course will have fluid stations every mile from 3 to 25 except at miles 5, 7, and 9, featuring Flow Alkaline Spring Water and Gatorade® Endurance Formula™ Lemon-Lime Flavor. Science in Sport (SiS) Energy Gels will be available at mile 12 and mile 18 to help fuel you through the finish line! You can bring your own fuel and hydration, but please note that backpacks are not allowed. Pace Yourself and Stick to Your Plan NYRR Pace Team members at 2021 TCS NYC Marathon Crowd support along the course is amazing as New Yorkers take to the streets to cheer you on. This may give you an extra boost of energy, but hold back in the early miles so you can have a strong finish. You can visit the NYRR Pace Team at the Running Lab at the expo to learn more, and plan to run with a pacer on Sunday. Thank the Volunteers and Consider Volunteering in 2023 The TCS New York City Marathon couldn’t happen without our volunteers. Show your appreciation with a word of thanks or a smile, and consider giving back by volunteering in 2023 (opportunities will be posted starting November 7). Celebrate! Cross the finish line with your arms in the air and a smile on your face so you'll look great when MarathonFoto takes your picture. Plan to come back to celebrate on Marathon Monday and Tuesday at the TCS New York City Marathon Pavilion Presented by Mastercard. Get your medal engraved, shop New Balance gear, purchase a copy of the New York Times special results section, and relive the memories. Author: NYRR Staff TCS New York City Marathon Mobile App The TCS New York City Marathon App lets runners, spectators, and fans around the world put the marathon in their pockets for events and activities all week long. New York Road Runners, whose mission is to help and inspire people through running, serves runners of all ages and abilities through races, community runs, walks, training, virtual products, and other running-related programming. Our free youth programs and events serve kids in New York City’s five boroughs and across the country. NYRR RUNCENTER 320 West 57th Street New York, NY 10019

The NYRR 5th Avenue Mile - 2022 Edition

Since joining a New Jersey running company as retail director in 2019, Jennifer Heiner has assisted with aspects of business development and overseen daily operations at several of the company's stores. Jennifer Heiner balances her professional responsibilities with membership in the New York Road Runners (NYRR) recreational running club.

As part of its mission to support New Yorkers in cultivating healthy habits, NYRR offers Virtual Group Training to provide community-based motivation and guidance. Suitable for beginners and experienced runners alike, the program is guided by a professional coach and offers access to an online community of supportive runners. Each week, participants receive access to two structured workouts that are varied in their difficulty and terrain. After completing the workout, runners upload their workouts to gain precise, personalized feedback from coaches. In addition to running workouts, participants receive resources aimed at maintaining physical and mental health. An online forum invites runners to connect with coaches and fellow runners, ask questions, and share their experiences.

Now that we are emerging from the restrictions of COVID, New York Road Runners' events are back and better than ever. "On Sunday, September 11, the New Balance 5th Avenue Mile heads into its 41st year with another popular race along Museum Mile. Lace up, then run your best mile down a 20-block stretch of New York City’s Fifth Avenue that’s home to world-class museums and cultural institutions." New Balance 5th Avenue Mile (nyrr.org)

"The Fifth Avenue Mile is an annual 1 mile (1.6 km) road race on Fifth Avenue in New York City. The race begins at 80th Street and heads twenty blocks south to 60th Street. First held on September 26, 1981,^[1] the race is currently organized by New York Road Runners and has attracted big-name sponsors including United Airlines and New Balance.

The competition regularly attracts world-class runners, who compete in special heats after the regular age division heats. The Fifth Avenue Mile has also inspired similar events in the same mold, including the Anlene Orchard Mile in Singapore.

The record performances of the race are Sydney Maree's victory at the inaugural race in 3:47.52, and Jennifer Simpson's time of 4:16.2 set in 2019. Jennifer Simpson of the United States has historically been the most successful athlete at the competition, having won 8 races. The winners at the most recent edition in 2021 were Jake Wightman and Jemma Reekie." Fifth Avenue Mile - Wikipedia

Now that she is working more with New York Road Runners, Jennifer Heiner is excited to see this event from a volunteer perspective, rather than a participant - the elites and novice runners alike put it all on the line to see how far they can run a mile. 

Tune in to see this 2022 version on ABC on Sunday, September 11th! 

July: National Lost Pet Prevention Month

Sales professional Jennifer Heiner serves as a retail director of a New Jersey-based running company that markets a line of running apparel. Jennifer Heiner is an animal lover and an owner of an English bulldog.

  Dogs offer their owners entertainment, companionship, and love. Scientific studies have added that owning and spending time with a dog boost physical and emotional health. Here are a few of these scientific findings: 1. Dogs make their owners feel happier. A 2009 Japanese study found that by merely staring into a dog’s eyes, people can increase their level of oxytocin. Oxytocin is the “love hormone” that makes people feel happy and satisfied. A 2019 Australian study concluded that dog owners experience reduced levels of loneliness. This information is supported by a survey from the Human-Animal Bond Research Institute in which 85 percent of the respondents said that canine ownership reduces their loneliness. 2. Dogs encourage physical exercise. A study led by British scientists in 2019 discovered that dog owners are four times more likely to achieve their physical activity requirements than people who do not own dogs. The study said that dog owners walk with their dogs nearly 300 minutes per week, 200 minutes more than people who do not own dogs. 3. Dog owners have healthier hearts. A review of scientific studies conducted between 1950 and 2019 revealed that dogs help their owners respond positively to stress, one of the major causes of cardiovascular disease. A common observation in the studies was that the bond between humans and dogs results in longer life and a lower risk of death from coronary events.

While dogs do a lot for us, we need to protect them as well. July is National Lost Pet Prevention Month, and there is a great website that is dedicated all to this topic. 

NATIONAL LOST PET PREVENTION MONTH -July 2022 - National Today

Even the local news station had a segment on tips and tricks if and when a pet goes missing: 

July is National Lost Pet Prevention Month – NBC New York

It is important to not give up the search too early - call local police departments, animal hospitals, and animal shelters, and KEEP CALLING THEM to get the word out and to continuously check back in to ensure your pet has or hasn't been dropped off or turned in to one of them. Hard copy fliers in the area, as well on social media are critical to getting the word out as well. There are companies who also track and trap pets if there have been sightings of them in the neighborhood - they are specially trained to effectively capture the pet without scaring them off, hurting them, etc. 

Always keep your pet secure on a leash when outside, or in a fenced in area, and never leave your pet unattended. 

Protecting Your Pets from the Dangers of Fireworks

A former retail director for a New Jersey running company, Jennifer Heiner laid the foundation for her career by studying political science, ethics, marketing, and economics at Lehigh University in Bethlehem, Pennsylvania. An active student, Jennifer Heiner-Pisano participated in the marketing club, the dean’s advisory board, and the Business Writing Fellows Program. For her efforts, she achieved a position in the National Scholars Honor Society and National Society of Collegiate Scholars. She graduated with a bachelor’s degree in political science and ethics in 2006.

Jennifer Heiner-Pisano is an avid runner and has helped to organize several group runs in preparation for the New York City Marathon. For instance, she served as a pace group leader and assisted with the organization of the Three Bridges Runs, which offered runners the opportunity to run up to 20 miles.

In addition to running, she pursues wide range of other interests and hobbies. The owner of an English bulldog, she is a committed animal lover and donates her time to animal rescue activities. She also previously worked at an animal hospital. There, Jennifer Heiner saw first hand how many animal suffered in fear from fireworks, a prevalent occurrence during this time of year. 

There are some important things to remember leading up to the July 4th holiday weekend, and ways to keep your pets safe, comfortable, and fear free during the holiday. 

The best course of action is to make a plan ahead of time - talk to your vet about your dog's nerves during fireworks and other loud events. Create a safe space for that dog to be in safely and securely. A lot of pets go missing during holidays such as this because they get nervous or scared and actually run away through an inadvertently left open door. 

Lastly, if things are really severe, your pet's doctor can recommend a variety of calming medications to take the edge off the most nervous pet. 

Marathon Training - An Overview

Jennifer Heiner has served as the retail director of a running company in New Jersey since 2019. Active within the New York City running community, Jennifer Heiner has helped organize a number of training runs for the New York City Marathon, including the 20-mile Three Bridges Run, where she was also a pace group leader.

  Training for a 26.2-mile marathon requires organization, persistence, and discipline. The first training element is base mileage, which requires running three to five times per week and gradually increasing weekly mileage. Over the course of 10 to 20 weeks of training, runners should plan to build their mileage up to around 50 miles per week. Avoid increasing mileage by more than 10 percent per week. Every 7 to 10 days, runners should plan on a long run to help the body adjust to long distances. This distance should increase over time, then drop back down in order to let the body recover. These long runs should be taken at a slower pace in order to help the body adjust and learn to utilize fat for fuel. A peak run, such as the 20-mile Three Bridges Run, ensures the runner is prepared for marathon day. A marathon training schedule should also include rest days, which are essential for muscle recovery and injury prevention

There are so many different types of training you can incorporate into your daily running, and Fleet Feet has outlined a broad overview of such. 

"Ask a runner from the 1970s or 1980s what their base comprised of, and they’ll give you an acronym more often associated with hippies than runners: LSD. Long slow distance was all the rage during the first running boom. Run enough of those miles, the thinking went, and you’ll get so strong that speed won’t even matter.

The results back up that logic to a point. Between the two of them, Frank Shorter and Bill Rodgers claimed over a dozen major marathon victories. Their mileage was no less impressive: 120, 140, even 160 per week.

Running lots of easy miles is good, but it’s not the most efficient way to improve (especially since most of us don’t have the time or inclination to run 160 miles next week!). Over time, coaches and physiologists came to realize that incorporating greater variety into a base phase led to better results. The body, after all, responds to training that challenges it. Do the same thing every day, and that challenge diminishes, as do the gains. For that reason, a proper base phase should incorporate the following runs:

Long runs:

A weekly staple for many, a long run should introduce the biggest single dose of aerobic running in a given time frame. Long runs enhance general fitness and musculoskeletal strength while giving you a psychological boost from covering so much ground. Runs that get incrementally faster (known as progression runs) or contain surges and pickups further increase the training stimulus.

Easy/regular/aerobic runs:

During the base phase, regular runs are incredibly important. Since workouts are less intense and more spaced out, these runs serve as a great way to reinforce the benefits of a long run in a smaller, more manageable package.

Fartleks and tempos:

Tempo runs and fartlek sessions are generally aerobic in nature, but it’s a higher-level aerobic workout that receives support from an anaerobic energy processes. You’ll feel this shift as labored breathing and tired legs. Whether it’s a steady five-mile tempo at half-marathon pace or a 30-minute session alternating two minutes hard with one minute easy, the goal should be to stay moderately uncomfortable throughout. These workouts also serve as a good bridge toward the shorter, more intense interval sessions that define the next phase of training in the spring.

Sneaking in Speed

Another deviation from old-school training methodology is incorporating a small amount of speed into training year-round. Running fast for short periods of time makes you more efficient at slower speeds, recruits different muscle groups, develops maximal power, and keeps you from feeling stale. Coaches usually incorporate this in one of three ways:

Strides:

Strides can be performed on a track or a flat neighborhood street. They usually last 15 to 25 seconds. Build up to about mile race pace (or a quick but sustainable effort) over the first half of the stride and then hold that pace for the duration. Since these are anaerobic, take sufficient rest to ensure your form doesn’t start to break down. A session of 4 to 8 strides at the end of an easy run should feel invigorating, not difficult.

Hills:

Hills sprints are a great way to work on maintaining posture and knee drive. Although the intensity is high, your body takes less of a pounding because of the incline and slower speeds. Longer hills of 200 to 800 meters can be used to develop aerobic conditioning; hills as short as 8 seconds, when run all-out, can simulate the types of gains found by weight training and plyometrics (jumping exercises). As always, make sure you’re well-recovered before each interval.

Short intervals:

Though these will be found mostly later in the season, there’s nothing wrong with sneaking in a short track workout from time to time. The main difference between early-season and late-season speed sessions is the density. Early-season sessions should be shorter intervals with plenty of rest. A session of 8 x 200 meters @ mile pace with 1:30 recovery after each interval is an example of this type of session.

Making Your Base Count

Now that you understand the fundamentals let’s look at how we can tie all these disparate elements together. The first thing you want to look at is your weekly mileage. Overuse injuries occur when you bump total mileage too high, too quickly. When in doubt aim for no more than a 5- to 10-percent increase each week, with a lower mileage recovery week thrown in every 3 to 4 weeks.

The total volume also shouldn’t jump more than 15 to 25 percent in a given year. (If you averaged 40 miles per week last year, gradually progressing up to 50 miles per week this year might be a reasonable goal.) Once you’ve hit a new mileage plateau, you can slowly layer in more intensity to increase the quality of the training.

Speaking of quality, most runners only need one speed workout and one long run each week with easy mileage making up the other days. Rotating your workouts between tempos, hills, fartleks, and short speed will ensure training variety. It’ll also give you a great chance for some fast racing come the spring.

By Philip Latter. Latter is a former senior writer at Running Times and co-author of Running Flow and Faster Road Racing. His work has also appeared in Runner's World, runnersworld.com, and ESPN.com. He currently coaches athletes at The Running Syndicate, in addition to his day job coaching high school runners at Brevard High School (NC)."

Fleet Feet | Build A Solid Base