It’s officially fall!  If you are a runner, that means that you probably have a race (or two or three …) on your schedule.  As your race approaches, you will want to set a pacing strategy.  There are several ways to guide your race effort, including pace, rate of perceived exertion, heart rate and power.  In this blog, I will focus on using the QT2 Systems Run Calculator coupled with the findmymarathon.com* course-based calculator to help set a race pacing plan.  The full written blog is available at https://qt2systems.com/blogs/news/using-the-qt2-systems-run-calculator-to-help-set-your-race-pacing-plan

QT2 Systems. Thirty-eight coaches. One set of goals: helping athletes of all abilities reach their own potential. At QT2 Systems, our mission is to help others achieve goals, cross finish lines, gain healthier minds, bodies, & spirits, and have some fun along the way. With a proven set of QT2 protocols, each of our coaches utilizes their unique coaching style to help guide athletes of all levels to the finish line - helping make dreams come true along the way. In our newest podcast series, get to know the people behind the training plans as we introduce you to the coaches of QT2 Systems. Episode 19 features Coach Anne Rollins. Anne has been with QT2 Systems since almost the very beginning - joining the team as a registered dietician in 2008/2009 and later as a coach. Upon joining QT2 Systems, to better understand the nutrition and fueling needs of a triathlete, Anne who had a running background, trained for her first triathlon and found a new passion. Over the past 15 years, Anne has competed in countless triathlons of all distances. Anne was drawn to (and has stayed with) QT2 Systems because of the holistic approach to athlete performance. The Team of athlete-coach-registered dietician. By providing nutrition and race fueling guidance she helps the athlete realize their potential. Learn more about the Coaches of QT2 Systems at https://qt2systems.com/pages/coaches-registered-dietitians-and-staff

QT2 Systems. Thirty-eight coaches. One set of goals: helping athletes of all abilities reach their own potential. At QT2 Systems, our mission is to help others achieve goals, cross finish lines, gain healthier minds, bodies, & spirits, and have some fun along the way. With a proven set of QT2 protocols, each of our coaches utilizes their unique coaching style to help guide athletes of all levels to the finish line - helping make dreams come true along the way. In our newest podcast series, get to know the people behind the training plans as we introduce you to the coaches of QT2 Systems. Episode 18 features Coach Dave Zimmet. Dave joined QT2 Systems as an athlete in 2016 and as a coach in 2016. A self-describe "endurance junkie", Dave raced his first triathlon in 2011 - IRONMAN Lake Placid. Dave raced several IRONMAN events over the next few years, with respectable results. In 2014, back at Lake Placid, he felt his performance plateau and took note of the backs of all of the QT2 athletes passing him on the run. By the next season, he was a QT2 athlete, working with Coach Doug MacLean. The following year, he earned his ticket to Kona. What made the difference? He stopped overtraining and nailed his race day nutrition. After several years of racing with QT2 Systems, Doug came on as a coach in 2018. Although he works with a variety of athletes, his niche is the long course athlete with experience in the sport who is looking for performance gains. Pulling from his own personal experience as an athlete, he wants to help people avoid mistakes before they are made. Learn more about the Coaches of QT2 Systems at https://qt2systems.com/pages/coaches-registered-dietitians-and-staff

QT2 Systems. Thirty-eight coaches. One set of goals: helping athletes of all abilities reach their own potential. At QT2 Systems, our mission is to help others achieve goals, cross finish lines, gain healthier minds, bodies, & spirits, and have some fun along the way. With a proven set of QT2 protocols, each of our coaches utilizes their unique coaching style to help guide athletes of all levels to the finish line - helping make dreams come true along the way. In our newest podcast series, get to know the people behind the training plans as we introduce you to the coaches of QT2 Systems. Episode 17 features Coach Fred Prescott. Fred joined QT2 Systems as a coach with QT2 Cycle in 2021. An athlete growing up, in his early 20s, Fred joined a friend for a mountain bike ride and the rest is history. Over the years, he has raced virtually every cycling discipline - road, cyclocross, mountain bike and gravel. He's towed the line at some of the most challenging races, including Leadville. As a coach,Fred enjoys the challenge of working with athletes of different abilities, focuses, skillsets. He takes the time to understand the person, and how he can best help them achieve their goals. Learn more about the coaches of QT2 Systems at https://qt2systems.com/pages/coaches-registered-dietitians-and-staff

QT2 Systems. Thirty-eight coaches. One set of goals: helping athletes of all abilities reach their own potential. At QT2 Systems, our mission is to help others achieve goals, cross finish lines, gain healthier minds, bodies, & spirits, and have some fun along the way. With a proven set of QT2 protocols, each of our coaches utilizes their unique coaching style to help guide athletes of all levels to the finish line - helping make dreams come true along the way. In our newest podcast series, get to know the people behind the training plans as we introduce you to the coaches of QT2 Systems. Episode 16 features Coach Sadie Laughlin. Sadie joined QT2 Systems as an athlete and coach in 2017. An athlete growing up, Sadie started running for fun in her 20s, enjoying the running community and taking part in local races. Around 40, she became more interested in increasing volume and training for longer events. She loved the lifestyle of running, and was motivated to try to improve her times. She trained using "cookie cutter" plans designed to hit a target time, without knowing if her body was capable of achieving those times. Gradually she became overtrained and running started to take a tole on her body. In her final race before joining QT2, she DNF'd after experiencing tunnel vision and whole body collapse. Under Coach Beth Peterson, Sadie change the way she trained - slowing down on the longer days, adding specific speed work, focusing on fueling and day to day nutrition, and incorporating strength and mobility work. Through this, she learned to love running again and achieved the success she was seeking. As a coach, Sadie focuses on keeping it fun for her athletes and celebrating achievements. She enjoys helping her athletes find out what they are capable of. Her goal is to help create happy strong runners. Learn more about the coaches of QT2 Systems at https://qt2systems.com/pages/coaches-registered-dietitians-and-staff

QT2 Systems. Thirty-eight coaches. One set of goals: helping athletes of all abilities reach their own potential. At QT2 Systems, our mission is to help others achieve goals, cross finish lines, gain healthier minds, bodies, & spirits, and have some fun along the way. With a proven set of QT2 protocols, each of our coaches utilizes their unique coaching style to help guide athletes of all levels to the finish line - helping make dreams come true along the way. In our newest podcast series, get to know the people behind the training plans as we introduce you to the coaches of QT2 Systems. Episode 15 features Coach Molly Zahr. Molly raced her first triathlon in 2002 and her first IRONMAN in 2004. Two years later, she raced her way to an overall win at IRONMAN Lake Placid with a time of 10:11, and earned her first (of what turned out to be many) slot at the IRONMAN World Championships. With her quick road to success, Molly followed the more is better approach, and found herself burned out and injured. In 2008, she decided to join QT2 Systems as an athlete with Coach Jesse Kropelnicki. Molly was drawn to Jesse because she knew he would offer a personalized approach with constant feedback. She knew that he would help her reach her full potential. In 2010, Molly began coaching with QT2 Systems. Under the wing of Coach Tim Snow, she learned the process of how to coach an athlete, and started building her athlete base. She loves to work with anyone who is excited about the sport - whether they are new to the sport or interested in taking on new challenges. She wants her athletes to finish a season happy and excited about what they have accomplished, and looking forward to what's to come. Learn more about the Coaches of QT2 Systems at https://qt2systems.com/pages/coaches-registered-dietitians-and-staff

QT2 Systems. Thirty-eight coaches. One set of goals: helping athletes of all abilities reach their own potential. At QT2 Systems, our mission is to help others achieve goals, cross finish lines, gain healthier minds, bodies, & spirits, and have some fun along the way. With a proven set of QT2 protocols, each of our coaches utilizes their unique coaching style to help guide athletes of all levels to the finish line - helping make dreams come true along the way. In our newest podcast series, get to know the people behind the training plans as we introduce you to the coaches of QT2 Systems. Episode 14 features Coach Tim Gerry. Year after year, Tim would watch his dreams of qualifying for Kona disappear in the last 10 miles of the run of IRONMAN Lake Placid. As he was falling apart, QT2 athletes were passing him and earning their Kona slots. He knew he was training hard, but something was missing. In 2014, he reached out to QT2 Systems, and came on as an athlete. The next year, he qualified for Kona. What was the difference? "Solid recovery. Doing hard days hard. Doing easy days easy. Following a racing plan. Following a nutrition plan. Practice." All simple actions, but put together they make all of the difference. After racing with QT2 Systems for several years, Tim decided that he wanted to get more involved and joined as a coach in 2017. Tim coaches athletes of various ages and experiences, but has a soft spot for working with beginners. He gets to know his athletes, and works to create programs that both fit within their lives and help them achieve their goals. Learn more about the Coaches of QT2 Systems at https://qt2systems.com/pages/coaches-registered-dietitians-and-staff

QT2 Systems. Thirty-eight coaches. One set of goals: helping athletes of all abilities reach their own potential. At QT2 Systems, our mission is to help others achieve goals, cross finish lines, gain healthier minds, bodies, & spirits, and have some fun along the way. With a proven set of QT2 protocols, each of our coaches utilizes their unique coaching style to help guide athletes of all levels to the finish line - helping make dreams come true along the way. In our newest podcast series, get to know the people behind the training plans as we introduce you to the coaches of QT2 Systems. Episode 13 features Coach Vinny Johnson. Vinny joined QT2 Systems as an athlete in 2009 and as a coach in 2014. Although Vinny grew up playing multiple sports and swam through college, in his words he never "won anything." But Vinny also knew that to change his athletic future, he had to put the work in consistently day after day. In 2014, twenty years after he raced his first triathlon and eight years after he raced his first IRONMAN, Vinny won the Beach2Battleship IRONMAN event in an amazing time of 8:24. This was his last triathlon. After retiring from the sport of triathlon as an athlete, Vinny embraced his new role as a coach. Over the years, he has helped many athletes re-write their futures by building their history. "To be amazing, you need to be consistent." Learn more about the Coaches of QT2 Systems at https://qt2systems.com/pages/coaches-registered-dietitians-and-staff

QT2 Systems. Thirty-eight coaches. One set of goals: helping athletes of all abilities reach their own potential. At QT2 Systems, our mission is to help others achieve goals, cross finish lines, gain healthier minds, bodies, & spirits, and have some fun along the way. With a proven set of QT2 protocols, each of our coaches utilizes their unique coaching style to help guide athletes of all levels to the finish line - helping make dreams come true along the way. In our newest podcast series, get to know the people behind the training plans as we introduce you to the coaches of QT2 Systems. Episode 12 features Coach Dawn English. Dawn entered the world of triathlon in 1999. Over the past almost quarter of a century, Dawn has raced dozens of races, reaching the pinnacle of her career in 2022, when she ran her way to a first in Age Group at IRONMAN Texas and earned a spot at the IRONMAN World Championships. Dawn started coaching in 2008. In 2014, Dawn moved to the Woodlands Texas area and joined the OutRival Racing Team as a coach. In 2016, OutRival Racing was merged into QT2 Systems and Dawn has been coaching with QT2 ever since. As an athlete and as a Coach, Dawn takes a holistic approach, focusing on the long game. One of her driving philosophies is that you need to "keep your team on your team." Successful racing depends not only on individual athletic goals, but also on how the training and racing fits within the grand scheme of life. Commitments to family and friends matter. Learn more about the Coaches of QT2 Systems at https://qt2systems.com/pages/coaches-registered-dietitians-and-staff Watch Dawn's my Journey to Kona episode at https://youtu.be/lCSlP7ejoxI

QT2 Systems. Thirty-eight coaches. One set of goals: helping athletes of all abilities reach their own potential. At QT2 Systems, our mission is to help others achieve goals, cross finish lines, gain healthier minds, bodies, & spirits, and have some fun along the way. With a proven set of QT2 protocols, each of our coaches utilizes their unique coaching style to help guide athletes of all levels to the finish line - helping make dreams come true along the way. In our newest podcast series, get to know the people behind the training plans as we introduce you to the coaches of QT2 Systems. Episode 11 features Coach Doug MacLean.  Doug joined QT2 Systems as an athlete in 2009 and as a coach in 2010. Doug is definitely not afraid of taking huge leaps. In 2006, at age 26, without any significant swim, bike or run experience, Doug decided to enter the world of triathlon. He signed up IRONMAN Coeur d'Alene and IRONMAN Lake Placid, finishing both in under 11 hours. Shortly after, he decided that he wanted to turn pro, and spent the next three years doing little else but training, now under the coaching guidance of QT2. Doug raced his first Kona in 2010, and then in 2011, won the amateur race at IRONMAN Coeur d'Alene, earning his pro license (and did perhaps the best victory dance ever -https://youtu.be/01y-MRPxc2I). As a coach, Doug has coached many athletes to the IRONMAN World Championships. There are no short-cuts. Show up and do the work, and you will get there. Learn more about the Coaches of QT2 Systems at https://qt2systems.com/pages/coaches-registered-dietitians-and-staff

QT2 Systems. Thirty-eight coaches. One set of goals: helping athletes of all abilities reach their own potential. At QT2 Systems, our mission is to help others achieve goals, cross finish lines, gain healthier minds, bodies, & spirits, and have some fun along the way. With a proven set of QT2 protocols, each of our coaches utilizes their unique coaching style to help guide athletes of all levels to the finish line - helping make dreams come true along the way. In our newest podcast series, get to know the people behind the training plans as we introduce you to the coaches of QT2 Systems. Episode 10 features Coach Eric Kahl. Eric joined QT2 Systems as a coach in 2014. Over the years, together with co-coach Jackie Miller, he has created a tight knit group of local athletes in the Sarasota area. Eric views coaching as a relationship - the more you put into it, the more you get out of it. In evaluating workouts and providing feedback, he takes a deep look into the data but looks to subjective feedback to give context to the data. Eric is a long time endurance athlete, and uses his own personal experiences to help inform his coaching. Learn more about the Coaches of QT2 Systems at https://qt2systems.com/pages/coaches-registered-dietitians-and-staff

QT2 Systems. Thirty-eight coaches. One set of goals: helping athletes of all abilities reach their own potential. At QT2 Systems, our mission is to help others achieve goals, cross finish lines, gain healthier minds, bodies, & spirits, and have some fun along the way. With a proven set of QT2 protocols, each of our coaches utilizes their unique coaching style to help guide athletes of all levels to the finish line - helping make dreams come true along the way. In our newest podcast series, get to know the people behind the training plans as we introduce you to the coaches of QT2 Systems. Episode 9 features Coach Lenny Ramsey. Lenny raced in her first triathlon in 2014. She quickly locked into the IRONMAN 70.3 distance, and in 2016 she won the amateur race at two 70.3 events. After that season, she turned to QT2 Systems, drawn in by the process, the one-on-one support and the sense of team and community. Lenny started racing pro in 2017 and shifted over to the full IRONMAN distance the following year. As a QT2 athlete, she earned several top five finishes at IRONMAN events. Lenny started coaching with QT2 Systems in 2018. For Lenny, coaching brings together the best part of all of her worlds - athlete, teacher, scientist. Lenny works with a wide range of athletes - the one common point is that they all want to get better and are willing to put in the work needed to get the most out of themselves. Learn more about the coaches of QT2 Systems at https://qt2systems.com/pages/coaches-registered-dietitians-and-staff

QT2 Systems. Thirty-eight coaches. One set of goals: helping athletes of all abilities reach their own potential. At QT2 Systems, our mission is to help others achieve goals, cross finish lines, gain healthier minds, bodies, & spirits, and have some fun along the way. With a proven set of QT2 protocols, each of our coaches utilizes their unique coaching style to help guide athletes of all levels to the finish line - helping make dreams come true along the way. In our newest podcast series, get to know the people behind the training plans as we introduce you to the coaches of QT2 Systems. Episode 8 features Coach Stephanie Davis. Stephanie is one of our newest coaches, joining QT2 Systems as an athlete in 2021 and a coach in 2022. Stephanie grew up as a swimmer, but then due to a water skiing accident was forced to give up her dream of swimming collegiately. Through her rehab, she found her way to running and then triathlon. Along the way, she immersed herself in learning about the sport and how to make the body stronger and healthier. Soon triathlon became an integral part of her life and she was pulled to share her knowledge with others. Stephanie's goal as a coach is to not only have her athletes get faster and cross the finish line, but to also to have JOY in the process of discovering their potential as an athlete while gaining a healthier mind, body and spirit. Learn more about the coaches of QT2 Systems at https://qt2systems.com/pages/coaches-registered-dietitians-and-staff

QT2 Systems. Thirty-eight coaches. One set of goals: helping athletes of all abilities reach their own potential. At QT2 Systems, our mission is to help others achieve goals, cross finish lines, gain healthier minds, bodies, & spirits, and have some fun along the way. With a proven set of QT2 protocols, each of our coaches utilizes their unique coaching style to help guide athletes of all levels to the finish line - helping make dreams come true along the way. In our newest podcast series, get to know the people behind the training plans as we introduce you to the coaches of QT2 Systems. Episode 7 features Coach Amy Rusiecki. Elite Runner, Race Director, Guide Runner and Coach Extraordinaire, Amy does it all! Amy came to the QT2 family in 2013 as a Core Diet client. Shortly after she joined The Run Formula as a coach. Amy specializes in trail and ultra running, and over the years, wearing her many hats, has helped countless athletes achieve epic results. Learn more about the coaches of QT2 Systems at https://qt2systems.com/pages/coaches-registered-dietitians-and-staff

QT2 Systems. Thirty-eight coaches. One set of goals: helping athletes of all abilities reach their own potential. At QT2 Systems, our mission is to help others achieve goals, cross finish lines, gain healthier minds, bodies, & spirits, and have some fun along the way. With a proven set of QT2 protocols, each of our coaches utilizes their unique coaching style to help guide athletes of all levels to the finish line - helping make dreams come true along the way. In our newest podcast series, get to know the people behind the training plans as we introduce you to the coaches of QT2 Systems. Episode 6 features Coach Anne Basso. After racing as a professional triathlete for six years, Anne came to QT2 Systems in 2015 to find the missing piece - a personalized, structured coaching plan focused on her individual goals. Working with Coach Jesse Kropelnicki, Anne found balance and deepened her love for the sport, along the way earning multiple top 10 finishes at both 70.3 and 140.6 distance events. Anne began coaching with QT2 Systems in 2016 and works with triathletes of all levels. For Anne, coaching is her passion. She aims to provide her athletes with everything she wished she had received from coaches earlier in her career. Learn more about the coaches of QT2 Systems at https://qt2systems.com/pages/coaches-registered-dietitians-and-staff

QT2 Systems. Thirty-eight coaches. One set of goals: helping athletes of all abilities reach their own potential. At QT2 Systems, our mission is to help others achieve goals, cross finish lines, gain healthier minds, bodies, & spirits, and have some fun along the way.  With a proven set of QT2 protocols, each of our coaches utilizes their unique coaching style to help guide athletes of all levels to the finish line - helping make dreams come true along the way. In our newest podcast series, get to know the people behind the training plans as we introduce you to the coaches of QT2 Systems. Episode 5 features Coach Jackie Miller. Jackie joined QT2 Systems a decade ago as an athlete and a coach. Over the years, together with co-coach Eric Kahl, she has created a tight knit group of local athletes in the Sarasota area. In addition to coaching, Jackie is on the QT2 Leadership Team and is the Team Manager for QT2. As an athlete, Jackie has competed in eight IRONMANs and countless 70.3 events. Although she has been a top performer at times in her long racing career, the athletic moment she is most proud of is her final IRONMAN which she completed less than one year after double knee surgery. The moment was made so much more special by the fact that her husband and children were there every step of the way, supporting her on her miraculous journey. Learn more about the coaches of QT2 Systems at https://qt2systems.com/pages/coaches-registered-dietitians-and-staff.

QT2 Systems. Thirty-eight coaches. One set of goals: helping athletes of all abilities reach their own potential. At QT2 Systems, our mission is to help others achieve goals, cross finish lines, gain healthier minds, bodies, & spirits, and have some fun along the way. With a proven set of QT2 protocols, each of our coaches utilizes their unique coaching style to help guide athletes of all levels to the finish line - helping make dreams come true along the way. In our newest podcast series, get to know the people behind the training plans as we introduce you to the coaches of QT2 Systems. Episode 4 features Coach Courtney Kutler. Courtney joined The Run Formula/QT2 Systems as an athlete in 2015 and as a coach in 2017. After growing up as a non-athlete, Courtney turned to running after graduating from college as a new challenge, and a way to set specific goals and have concrete feedback. She appreciated seeing the improvements from which come from hard work and training with purpose. Courtney has used her experience as an athlete to help bring out the most in the athletes she coaches. She is a hands on, engaged coach, who gets to know each athlete personally. She has created an atmosphere of trust - both of her as a coach and the processes of QT2 Systems. Learn more about the coaches of QT2 Systems at https://qt2systems.com/pages/coaches-registered-dietitians-and-staff.

QT2 Systems. Thirty-eight coaches. One set of goals: helping athletes of all abilities reach their own potential. At QT2 Systems, our mission is to help others achieve goals, cross finish lines, gain healthier minds, bodies, & spirits, and have some fun along the way. With a proven set of QT2 protocols, each of our coaches utilizes their unique coaching style to help guide athletes of all levels to the finish line - helping make dreams come true along the way. In our newest podcast series, get to know the people behind the training plans as we introduce you to the coaches of QT2 Systems. Episode 3 features Coach Amy Javens. For Amy, triathlon is personal. She turned to the sport as therapy when her parents were diagnosed with chronic, terminal illnesses. Training became her safe haven, and allowed her to be in a better place to help those around her. She joined QT2 Systems in July of 2012 as an athlete and earned her pro card later that year. Amy used her time as a pro to take everything in and learn as much as she could. Shortly after joining QT2 as an athlete, she began the process of becoming a coach. As a Coach, Amy develops a strong relationship with her athletes and coaches each one uniquely, based on their individual needs and goals. Her athletes, in turn, trust her to guide them to their full potential. Learn more about the coaches of QT2 Systems at https://qt2systems.com/pages/coaches-registered-dietitians-and-staff.

QT2 Systems. Thirty-eight coaches. One set of goals: helping athletes of all abilities reach their own potential. At QT2 Systems, our mission is to help others achieve goals, cross finish lines, gain healthier minds, bodies, & spirits, and have some fun along the way. With a proven set of QT2 protocols, each of our coaches utilizes their unique coaching style to help guide athletes of all levels to the finish line - helping make dreams come true along the way. In our newest podcast series, get to know the people behind the training plans as we introduce you to the coaches of QT2 Systems. Episode 2 features Coach Jennie Hansen. After turning pro in 2011 and experiencing quick success, Jennie was hit with a number of set backs. Listen to her amazing comeback story. In her own athletic endeavors, Jennie is tough as nails, never gives up and never accepts less than she is capable of. As a coach, she gets to know each athlete individually and, from that knowledge and a constant open communication, guides the athlete to their maximum capability while having fun along the way. Learn more about the coaches of QT2 Systems at https://qt2systems.com/pages/coaches-registered-dietitians-and-staff.

QT2 Systems. Thirty-eight coaches. One set of goals: helping athletes of all abilities reach their own potential. At QT2 Systems, our mission is to help others achieve goals, cross finish lines, gain healthier minds, bodies, & spirits, and have some fun along the way. With a proven set of QT2 protocols, each of our coaches utilizes their unique coaching style to help guide athletes of all levels to the finish line - helping make dreams come true along the way. In our newest podcast series, get to know the people behind the training plans as we introduce you to the coaches of QT2 Systems. Episode 1 features Coach Bruce Cook. For Bruce, it's all about the details. Bruce has a zest for learning and always tries to better himself as a coach and athlete. Learn more about the coaches of QT2 Systems at https://qt2systems.com/pages/coaches-registered-dietitians-and-staff.