Saturday Pace Group Run July 31

Hi All,

Hope you are having a good week! Many thanks to Ruthie for guiding the group last Saturday...she gave the group an "A" for the day!

I usually wait until at least the first week of August to make this statement to the group, but the temps the past 2 weeks have tested my resolve. "Remember we've chosen to do this to ourselves and to top it off, we're paying for it!" The excitement of a new session beginning is a distant memory. The next month is a true test of our training commitment and ultimately attaining our 26.2 goal. Get past Labor Day, although the weather hasn't eased much, and our psyches are making the stretch run for race day. Allow the group to pull you through the next 4-6 weeks!

This week we're all over the map, literally... PLEASE read your options and the start times carefully.

WEEKEND MILEAGE-
10/3- Twin Cities/Wineglass/Freedom Run Full/Half...... 18/18/12miles
10/10- BayState/Chicago/Mohawk Hudson................. 10-14 miles
10/17- NIKE Full/Half............ .............................. 10-14/8miles
10/30- Marine Corps/Ridge to Bridge...... ...... ..10-14 miles
11/7- ING New York /Indy ................................10-14 miles
11/28- Space Coast Full/Half.................. ...... ...10-12/8 miles
12/19- Jacksonville.................................. ....... ..10 miles
12/4 & 1/8- OUC Half/Disney Half.......... ..... .....8 miles
1/9- Disney Full..................................... .......... ...8 miles
1/8 & 9- GOOFY.................................. ........... ....6 and 8 miles, DOUBLE RUN!


GAME PLAN: Choose your geographic poison!

Option #1 "Winter Park" w/ Ray & Jeri

CADY WAY
4:45am start (4:30 arrival)
**14 milers**
6 miles (WP Pines loop & modified Windsong) - return to CW
6am start (5:45 arrival)
**8-10 milers**

route:

CW to Phelps (3m loop)
Isle of Sicily loop (3)
*8 milers return to CW
Phelps to Windsong loop to CW (4) - water at Balmoral

Option #2 "Apopka" w/ Terry

Victoria Plaza (“Perkins” restaurant is your landmark)
989 W. Orange Blossom Trail, Apopka 32717
5am start (4:50 arrival)

*10+ milers*
6am start (5:45 arrival)

*6 milers*

Reminders...
*broken record, but hydrate , hydrate and hydrate all week...also, pls see Susan's msg below regarding heat related illness.
*bring your supplements.
*plan your pre/post meals.
*post run ice bath or swim?

Looking ahead:

8/7 Long Run for most of us...early (maybe ridiculously early) start.
8/14 Group Gig! Ruthie "the sub" wants to host the group at her home for a causal affair. Details TBD, but save the date.

Odds 'n Ends:

* http://mymarathonpacegroup.blogspot.com/ Our group blog ...keep up with the group and our training.
* If you haven't done so, pls send your chosen race to Terry bockway@aol.com

Last week we sent Kelly Jo off to matrimony bliss, and this week we send out our congratulations to a couple of old group members, Lissette and Paul Mazzeo. They welcomed their new daughter, Stella, in to the world yesterday!


Finally, we wish Mary Conway a speedy recovery from her foot surgery. Heal quickly, you're missed!

Have a good run in WP or APK,

R.

This week's PSA's:

HEAT ILLNESS- As you all are already very aware, our weather is brutal right now so continue encouraging your groups to drink up all week long. They should all carry water bottles with them during the day so they can drink while at work, etc. It's scary hot! All we can do is hydrate well and adjust our pace by slowing down the pace. You may even need to add some walk breaks or reduce your run interval time if you are already taking walk breaks to avoid overheating. Talk to your runners during the run and ask them if they are feeling ok. If someone drops off the pace, take this as an early sign of heat illness.

The early signs of heat illness are feeling dizzy, weak, lightheaded or nauseous. Once these symptoms appear, it is difficult to reverse them. You cannot "run through it" or "will" yourself to feel better. Runners should stop running and walk back to the start immediately. Take some ice from the coolers and put it on your pulse points, like your neck or under your arms, to cool down. Do the ice bath when you return home and DRINK all day. It may even be necessary to call your Dr. or visit the ER as you may need an IV bag. Heat illness should be taken very seriously. If you continue running and try to push through these symptoms, you will deteriorate very quickly and elevate this to heat exhaustion or even heat stroke- which you absolutely do not want!