Pace Group Weekend Run Sat July 17

Hi Gang,

Great job in the hills of APK! There will be plenty more opportunities for hill work (Apopka and Clermont) throughout the session.

This weekend we extend our mileage…

WEEKEND MILEAGE-

10/3- Twin Cities/Wineglass/Freedom Run..... 16 miles
10/10- BayState/Chicago/Mohawk Hudson....16miles
10/17- NIKE Full/Half................................. 16 miles
10/30- Marine Corps/Ridge to Bridge........16 miles
11/7- ING New York.................................16 miles
11/28- Space Coast Full/Half..................... 14 miles
12/19- Jacksonville.................................... 12 miles
12/4 & 1/8- OUC Half/Disney Half............... 8 miles
1/9- Disney Full........................................ 10 miles
1/8 & 9- GOOFY.......................................10 miles

GAME PLAN

***Please note our starting times***
Cady Way
14-16 milers
4:45am start (4:30am arrival) *we will be leaving on time!
*6 miles & return to CW
6am start (5:45am arrival)
*10 miles or less
Route:
CW to Phelps (2)
Phelps to Park Ave (2)
*8 /14 milers return to CW via Phelps
Park Ave to Glenridge (3)
Glenridge to CW via Balmoral (3)

On these long runs, our goal is to cover the mileage and feel reasonably well at the end. This time of year makes it difficult! So, your preparation going in to these Saturday runs is vital for your success. Here’s a few long run reminders:
· Hydrate throughout the week. Waiting till the end of the week to drink up is a recipe to bonk on Saturday.
· Plan your pre & post run meals. Find out what works for you on these runs so you’ll have a game plan for race weekend.
· Supplements (Gel/Gu/Sharkies/Electrolytes/…), see what works for you.
· Get plenty of rest going in to the weekend.
· Experiment with clothes you may wear on race day.
· Body Glide, lube up!
· Our Pace will be “comfortable”…you may choose to pick up the pace a bit mid-run, but remember you want to feel decent at the end.
· Ice bath or post run swim, what helps you recover better after a long run?

During this session everyone will have a weekend run that just isn’t “our day.” Speak up if you feel like you’re going south during a run (light headed/dizzy/nauseous/cramping). There’ll be other runs and your training will not suffer.

Congrats to “part-time” group member Hung Ng! Today, Hung completed the Badwater UItra…135 miles...temps over 100 degrees in Death Valley, CA = Fun!

If you haven’t done so, please utilize our group’s blog www.mymarathonpacegroup.blogspot.com Terry does a tremendous job keeping us informed.

See you Saturday,
R.