PACED Coaching Services

21/04/2024

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Unless you are running a relay, running is an individual sport. Therefore, NEVER compare yourself to another runner. There are so MANY variables that contributes an athlete’s performance. No matter the speed, we are running the same race. Keep showing up, be consistent, run your race and NEVER quit.

~Coach Maya

10/04/2024

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March was a colorful month with a great build. I finished the month with 162mi. We are only nine days into April. How many miles do you anticipate running this month? How close do you think you will come to your prediction?

05/03/2024

Traveling is hard because I don’t like eating out 🙄. As a matter of fact, I always pack protein bars just in case I go somewhere and I don’t see something on the greasy menu that I don’t want to try when I am traveling.

I ♥️ the consistency of MY meals at home.

Packing my breakfast/lunchbox for the office or even when I am working from home goes a little something like this:

♥️ Breakfast:
High Protein Greek Vanilla Yogurt (zero sugar) with peanut butter, berries, and granola
♥️ Lunch:
Salmon, brown rice, and broccoli
♥️ Snack:
Chocolate Cheerios Snack Pack

I ABSOLUTELY need my Yetis with homemade iced coffee and a protein drink (serves as the cream)🙃. You have to get creative. Substitute the bad stuff for something good for you.

Long story short, there is nothing like the comfort of MY kitchen.

DISCLAIMER: I am NOT a registered dietitian or nutritionist. I am a certified run coach and personal trainer, so I am NOT giving you advice on what you should or should not eat. If a run coach is giving you diet and nutritional advice besides how to fuel and hydrate for runs and races, make sure that they also have the education and/or certification to advise you to do so. Otherwise, they are working outside of their scope.

02/03/2024

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Running a certain amount of miles every month is not to compare ourselves against everyone else. We are all training for different races are at different levels. Just like the Internet training plans. Every training plan and pace is not for everybody. Comparing your miles against another runner does not mean you are a better or worse runner than the next person. It means that hopefully, your coach is giving you what you need at the specific phase of your training and what you can handle for you. Learn to be patient. Training is not a sprint. Don’t get caught up in the hoopla of another runner ran these miles and did this training and I should too.

You are preparing for YOUR race NOT your neighbor’s race.

~Coach Maya

28/02/2024

26/02/2024

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Source:

VO₂ Max is an indication of your cardiovascular fitness and should increase as your level of fitness improves. VO₂ Max is the maximum volume of oxygen (in milliliters) you can consume per minute per kilogram of body weight at your maximum performance. Your compatible Garmin device uses heart rate and exercise data to estimate your VO₂ Max.

VO₂ Max and Cycling VO₂ Max values may differ because the muscles used for each activity have different oxygen requirements. Your body adapts to consume oxygen differently for each exercise and may be more or less optimized for each.

17/02/2024

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The mind is powerful. What are you feeding it?

17/02/2024

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Heart Rate Monitor or Nah? Are you looking for the most accurate of your running dynamics such as vertical oscillation, ground contact time balance, stride length, vertical ratio, etc. in addition to your GPS Watch? Do you like to analyze the data for your other activities outside of running such as including indoor and outdoor cycling, strength training, HIIT, and fitness classes?

What heart rate monitor do you currently own?

09/02/2024

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An inquiring mind want to know what are you listening too. I just might add to my playlist 🙃.

05/02/2024

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Of course I’m a runner. I post my workouts, I am always shopping for shoes and workout clothes, posting run tips, “bullying” I mean convincing my friends to sign up for races, volunteering at races, and talking about running ALL the time to whoever has ears 🙃.

Swipe left for my long run yesterday 🤪. I stuck with my easy pace all the way.

02/02/2024

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Remember this on your long run this weekend 🎯

01/02/2024

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How many miles did you run this month? Did you reach your goal?

In the Northeast Winter can bring a lot of blues. It’s cold, it gets dark early, there’s snow and let’s not talk about all of the viruses 🦠 floating around.

Well, that’s my story. I was sick for a week and a half and physically could not run. The only thing that was running was my nose. Although, I am currently in marathon training, I listening to my body and decided to get adequate rest to overcome the virus. However, I still managed to run 100 miles this month.

What is your mileage goal for February? Keep track of your goal on a platform like Strava?

26/01/2024

This inaugural race is going to be EXTRA SPECIAL and EXCITING 🤩‼️ it has been “the talk of the town” in the last 48 hours.

Press 1️⃣, 2️⃣, or 3️⃣ below. Inquiring minds 🙋🏽‍♀️ want to know what are you going to do ☺️.

25/01/2024

Drop the name, distance and location of your ‘A’ Race this year. Tell us about your goal for your race 👇🏽.

24/01/2024

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It’s time to get up and get it 🏃🏽‍♀️

24/01/2024

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The possibilities for your potential are LIMITLESS. Now is not the time to doubt yourself or quit. You are just getting started! Keep going.

Tell yourself, “I AM STILL WINNING.”

~Coach Maya

22/01/2024

I am excited to be selected as a Garmin Sweat Leader and League of Garmin Captain this year. I am looking forward to connecting with everyone.

10/01/2024

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I am happy to announce that I am a 2024 . This is the product that will keep you hydrated and fueled throughout your workouts.

09/01/2024

Grateful everyday for the ability to move 🏃🏽‍♀️🏋🏽‍♀️

08/01/2024

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We are a week into the new year. What goals did you set for yourself this year? Drop a ♥️ in the comments below if you are interested in a IG Live to talk about sticking to your goals in 2024.

02/01/2024

Drop the race you are looking forward to running this year the and its distance👇🏽.

30/12/2023

What more can I say? 2023 has been an AMAZING year on the pavement and the trails. I got this feeling that 2024 is going to top 2023.

Watch the reel until the end. Updates in bio.

I have limited availability on my roster. Go to www.pacedcoachingservices.com to schedule your 1:1 discovery call. In-person and virtual coaching available.🗣️ …and I’m NOT done yet. There is more coming in 2024.

Let’s go‼️

20/12/2023

Where is Coach Maya running next?

2023 was good to me‼️ I hit the podium 7 times this year either for my AG or Overall Female. I’m running into 2024 feeling great‼️ I have A LOT ground to cover 🤭.

💙team ⚡️

16/12/2023

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🚨Coach Maya Is Out Of Uniform🚨

When she work a 9-5 AND still keeps up with her passion to coach, train and race🏃🏽‍♀️.

If you are looking to start your run journey in 2024, you can contact me at (443) 601-0508 or book a 1:1 Discovery Call on my website by clicking on the Linktree in my bio.

In person and virtual coaching available.

🚫justresults👊🏽💪🏽

11/12/2023

Medal Monday x 4 🏅🏅🏅🏅

…and that is how you end the year‼️ 2023 has been an AMAZING journey. Let’s gooooo 2024 with Megan-ish knees PLEASE 🙏🏽.

4️⃣ States
4️⃣ Days
4️⃣ Half Marathons (Garmin clocked 54.94 miles)
🏔️ High Altitude
🥶 Freezing Temps

⚡️

02/12/2023

If you NEVER tried BibBoards, you should‼️ This the perfect stocking stuffer for any runner.

Click on the link below and use code: COACHMAYA

For 20% off your purchase.

Team NO PINS 🧷

https://www.BibBoards.com/discount/MayaEllison20231201214803

15/11/2023

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Wednesdays are for speed repeats (my fave 😏) 🏃🏽‍♀️.