WEEK ONE: JANUARY 18 TO JANUARY 24-
WELCOME to MarathonFest: The Winter/Spring Session. The first workout is Tuesday, Jan. 19th. You can attend the EARLY MORNING workout at the Glenridge Middle School track OR the EVENING workout at the Howard Middle School track, whichever one best fits your day. Arrive at least 15 minutes early to get your warm up completed BEFORE the workout begins! Susan or Bruce will be there to explain the workout at 5am or at 6pm. We suggest running 1/2 mile to as much as 3 or 4 miles at a very easy pace as warm up before the weekday workouts. Choose the distance of your warm up based on your current running mileage. Gradually increasing your warm up distance is a great way to build your overall mileage in a gentle manner. Add 1/2 mile every other week until you increase to 3 miles.
LEE STRICKLAND- Please keep Lee and his family in your thoughts and prayers. Lee was in Haiti on business and has not been heard from since the earthquake. He has been a long time member of MarathonFest and for the past two years has been an integral part of the Galloway program by serving as the Orlando Galloway Webmaster and as a Pace Group Leader. Marianne has set up a list of volunteers to bring food to his family as needed. If you are interested in helping out, you may contact her at mharris@cfl.rr.com
TRACK SHACK NEWS- Book signing set for NOON at Track Shack on Tuesday, January 19th. Author/Coach Joe Puleo will be signing his book, Running Anatomy. He is the men and women's cross country/track and field coach for Rutgers University. Check his book out, some very good information on strengthening and balancing muscles making you a more efficient runner. After the book signing, he will attend our 6pm Tuesday night workout!
THIS WEEK'S TRAINING---------------------------------------------------------
QUOTE FOR THE WEEK: "The program works if you work it!" ~ Susan Paul, TS Fitness Club Director
MARATHONFEST is distance training for the marathon and half-marathon. Distance running is not easy; if it were everyone would do a marathon. Respect the commitment you have made to yourself. We provide you with coaching, workouts, pace groups, training schedules, aid supported runs, etc. but, none of it works unless YOU show up.
TUESDAY TRACK- Warm up with 1/2 mile to 3 miles EASY before the workout begins. The workout will start promptly at 5am or 6pm. The workout is: 2, 3, OR 4 sets of 1200 @ 10k pace, 400 @ 5k pace. The 1200's are run at 10k pace and the 400's are run at 5k pace. Use the Pace Charts provided at the workout to help you figure out your pace. After the 1200 you will take a very short recovery break. Alumni runners will take just 30 seconds; Beginners can take 60 seconds. Walk or jog during this break; keep moving. Then go right into the 400 at a faster pace. After the 400 take a 3 minute Active Recovery break. This means you can walk/jog, get a sip of water, and catch your breath. Then begin the next set of 1200,400. When you have completed the workout, walk or jog an easy cool-down of 1/2 mile to 1 mile.
The Cool Down portion of the workout IS important. Don't take shortcuts. The cool down phase allows your body to transition back to 'normal'. Blood flow is redistributed, heart rate slows, and muscles metabolize the by-products of hard exertion. Cooling down properly reduces muscle soreness and hastens recovery. Then STRETCH! Bring a towel so you can sit down and stretch BEFORE you get in your car! Author/Coach Joe Puleo will join us for the Tuesday evening track workout!
THURSDAY RUN- Warm up with 1/2 mile to 3 miles EASY before the workout begins. The workout will start promptly at 5am or 6pm. The Thursday Run is Hills! The workout is 3-6 miles. When you complete the run, jog or walk an easy cool-down of 1/2 mile to 1 mile and then STRETCH! The MIZUNO rep will be present at the Thursday evening run. If you want to wear test a pair of Mizuno's, now is your chance! You will be able to put on a pair of new Mizuno's and take them out for a few miles.
WEEKEND DETAILS- 5:45am start
Saturday- 5:45am at the Cady Way Bike Trail in Winter Park, across from Brookshire Elementary School.
Sunday- 5:45am BEHIND Brandywine's Deli, Winter Park located on Park Ave.
PARK AVE 5k on SATURDAY- Some runners may opt to include the 5k as part of their training run this weekend. Remember to get registered if you plan to run this! Including a race as part of your training run can be a great workout. Time your pre-race mileage accurately so you can get to the start line in time, but not too early so you don't cool down too much. Have fun!
WEEKEND MILEAGE-
BOSTON................14 miles
Spring Marathon......12 miles
Spring Half-Marathon....6 miles
Breast Cancer Marathon......... 12-14 miles
Tampa Marathon.....................12-14 miles
WEEKEND SUPPORT- 5:30am to am
Saturday- Cady Way, Phelps Park, Brandywine's, Glenridge Middle, Golf Course, and Balmoral
Sunday- Brandywine's, Phelps Park, Balmoral, Golf Course, and Sinkhole
TRAINING TIP- The Winter Session of MarathonFest is a more advanced version of the Summer Session. We have a shorter time frame for training, so we have to get right to work. So...it is very important to make sure you are in the right Pace Group for the Weekend Runs! You should be able to run comfortably with your group and carry on a conversation. If you are running ahead or falling behind, switch groups!
SAFETY- Safety is Number One. Please do NOT run alone, especially when it is dark! Remember that cars cannot see you and the road does belongs to them. Get up on the sidewalk where possible. Run single file facing traffic when running in the road and be prepared to jump out of harm's way. Listen to your Group Leader! Also, Lock all your valuables in your trunk, do NOT leave anything out in your car. Carry your car keys with you, do NOT hide them around your car.
SPRING RACES- We have a group headed to Nashville, April 24th for the Country Music Marathon and Half-Marathon, part of the RocknRoll Series. The RocknRoll race series gives you the option to obtain additional bling if you complete multiple races of this series within a calendar year, check it out! If you are considering Nashville, you had better book your room soon as they are filling up quickly.
VICTORY BREAKFAST- Sunday, Feb. 7th is the official date of the Victory Breakfast celebration! The breakfast will be held at the Central Florida Zoo in Sanford at 8:30am. Cost is $25 per person. SEATING IS LIMITED AND RESERVATIONS ARE A MUST! Reservations and Nomination Forms are available at Track Shack, just ask the Store Staff for the forms.
VICTORY BREAKFAST THEME- The theme this year is The Wild, Wild West! Please dress in "costume" in honor of Jim 'miJ' Kirwin. MiJ loved costumes and we never knew what he might show up wearing, hence the "theme" for the Victory Breakfast. We encourage you to dress up and join in the celebration.
CALL FOR VICTORY BREAKFAST PHOTOS! We are in the process of making the slideshow for the Victory Breakfast. Those of you that have attended the breakfast, know how special this part of the celebration is, so please email your photos taken during this training session to: kitzzy+vbslideshow@gmail.com Please get them in ASAP. If you have CD's available, you can turn them in to me, Bruce, Bj, or Hung or leave them at Track Shack in my mailbox. Thank you for your help!
Remember: "Unless you practice the distance the race will not begin. Without you the race will not come alive!" Jim 'miJ' Kirwin
See you on the road,
Susan Paul, MS
TSF Training Program Director
susiwellness@aol.com
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