Pace Group Weekend Run Aug 7

Hi Gang,
Congrats to everyone who survived the steamy runs in WP and Apopka last weekend. If you feel you prepared yourself well and still had a tough run (more miserable than expected...), don't be discouraged. It's an old message, but this is the point in our training schedule where self doubt can creep in as our miles build week over week. Continue to tweak your routine going in to our Saturday runs...pay a little more attention to your food & beverage intake; sleep in one day in lieu of cross training; utilize the DVR and get to bed an hour earlier! But, most importantly, continue to show up to run with the program 3 days a week!

On that note, things don't ease up for us this week...

WEEKEND MILEAGE-

10/3- Wineglass/Freedom Run Full/Half...... 10/10/8 miles
10/10- Bay State/Chicago/Mohawk Hudson.....18 miles
10/17- NIKE Full/Half.............................. 18/10 miles
10/30- Marine Corps/Ridge to Bridge... 16-18 miles
11/7- ING New York /Indy .................. 16-18 miles
11/28- Space Coast Full/Half.................16/10 miles
12/19- Jacksonville................................ 14 miles
12/4 & 1/8- OUC Half/Disney Half........10 miles
1/9- Disney Full..................................... 10-12 miles
1/8 & 9- GOOFY.................................... 10-12 miles
1/2ers...................................................10 miles

GAME PLAN
***Note Starting Times***

4:30am START (4:20 arrival)
14-18 milers
Cady Way
8 miles & back to CW

Route
CW to Phelps (2)
'Mini' Isle of Sicily loop (2)
Phelps to Windsong to CW (4) *water at Balmoral

6am START (5:50 arrival)
6-10 miles

Route:
CW to Phelps (3m loop) *water at Balmoral
*14 milers return to CW via 3 mile loop
Phelps to Park Ave (2)
Park Ave to Glenridge (3)
Glenridge to CW via "Whitehall" to "Greene" (2.5m)

***As long as you have someone to run with, feel free to alter your mileage goal.
***Please tell a group leader or group member if you're off your game during the run. If you're feeling lightheaded &/or dizzy, pack it in and let someone walk you in or get you assistance. There will be other runs, don't endanger yourself trying to cover a few extra miles!

Reminders...
*hydrate , hydrate and hydrate all week...
*bring your supplements.
*plan your pre/post run meals.
*post run ice bath or swim?
*consider a shirt change between the 8 miles @ 4:30 and the 6am start.

Pace: For those of us struggling to finish these long runs, we're really going to slow down this week. We need to cover the miles and find a way to feel decent at the end.

Looking ahead:
8/14

GROUP GIG: Ruthie, and her husband Todd, have kindly offered to host a causal group open house on Saturday, 8/14, at 4:30ish.

Please bring your spouse/significant other and your beverage of choice. Ruthie is providing some food, but we could use a few volunteers to showcase their culinary skills. If you'd like to bring a nosh, please email Ruthie todddeveau@sbcglobal.net to coordinate... Also, Ruthie didn't ask for rsvp's but please shoot her a msg if you plan to attend. I'll forward directions in next week's email.

Odds 'n Ends:
* http://mymarathonpacegroup.blogspot.com/ Our group blog!
*Wish Terry, Adrianna & Tony luck as they travel to the NC mountains this weekend for the "Wild Hare 25k".

See you Saturday,
R.