Susan's MarathonFest's Group Mail Oct 25- 31

BROOKS WINNERS!!-- NEIL GALLAGHER and BONNIE HAMILTON Congratulations!
You have ONE WEEK from today to claim your prize at Track Shack...a pair of BROOKS SHOES!!

The next BROOKS event will be on Saturday, Nov. 13. Brooks will raffle off some of their reflective clothing...perfect timing for the time change coming soon!

MARINE CORPS/R2B- This week our Marine Corps and Ridge to Bridge runners head off to their races!! We will hope for perfect running weather for all of you! Take lots of pictures...we want to see them at the Victory Breakfast!

DAYTONA BEACH HALF- Locally, many of us are headed over to Daytona on Sunday morning for the Daytona Half Marathon! Wear your Track Shack shirts so we can all find each other.

RACE TIP- Wear Compression Socks when flying or driving long distance. They are wonderful on the airplane!! Wear them walking around the Expo too! And, AFTER your post-race Ice Bath and shower, put them on IMMEDIATELY and wear them all night...and on the plane ride home. They are so helpful for preventing blood from pooling in your lower legs.

BLANKET DRIVE- On Saturday, Nov. 6th and Sunday, Nov. 7th please bring a new or gently worn blanket to the run. We are joining forces with Jack Gallagher of the Orlando Runner's Club to collect blankets for the Coalition for the Homeless. Please join us in this effort to help those in need. Thank you!

THIS WEEK'S TRAINING---------------------------------------------------------------------------------------

QUOTE OF THE WEEK- "Have a dream, make a plan, go for it. You'll get there, I promise." ~ Zoe Koplowitz, Achilles Track Club member with multiple sclerosis. Zoe completed the NYC Marathon in 24 hours on crutches

TUESDAY TRACK- Arrive 15 to 30 minutes early to allow time for warm up. Warm up before the workout by running easy or walking. Use the track to get in a half mile (2 laps) to as much as 2 or 3 miles depending upon your running background and the mileage you are accustomed to running. Use the Pace Charts at the track to help you determine appropriate times to target. After you have completed the workout, walk or jog easy for at least 1 or 2 laps to cool down. Bring a towel to STRETCH after your cool down.

The Workouts are:

Marine Corps/Ridge to Bridge- 2 or 3 x 1 mile @ goal MRP.... Take 3 to 4 minutes for recovery between each mile repeat.

NYC- 2 sets of 4 to 6 x 400 @ 5k pace....Jog a 200 for recovery between each interval. Keep these interval times consistent! This means no more than a 5 second variance between each one. Take water as needed.

ALL OTHERS- 2 sets of 4 to 8 x 400 @ 5k pace....Jog a 200 for recovery; keep interval times consistent. No more than a 5 second variance between each one. Take water as needed.

THURSDAY RUN- Arrive 15 to 30 minutes early to warm up, use the track to get in at least a half-mile before the workout. Marine Corps/Ridge to Bridge will do 3 miles easy. All others will have the option to run 3 to 6 miles at Tempo Pace (30 seconds per mile faster than your goal M or HM pace).

WEEKEND DETAILS- Start times will vary; 14 milers will start BEFORE 5:45am...Check your Group Leader email for exact details
Saturday- Cady Way parking lot, Winter Park
Sunday- behind Brandywine's Deli, Winter Park

WEEKEND MILEAGE-
10/30- Marine Corps/Ridge to Bridge........RACES!
11/7- ING New York................................ 8-10 miles
11/28- Space Coast Full/Half..................... 10-14/10 miles
12/19- Jacksonville.................................... 10-14 miles
12/4 & 1/8- OUC Half/Disney Half............... 10 miles
1/9- Disney Full........................................ 10-14 miles
1/8 & 9- GOOFY....................................... 10-14 miles
Recovery Run..........................................6-10 miles, easy!

WEEKEND SUPPORT- 4:30am to 9am

Saturday- Cady Way, Phelps Park, Brandywine's, Sinkhole, Glenridge, and Balmoral...NO Golf Course on Saturday

Sunday- Brandywine's, Phelps Park, and Golf Course

TRAINING TIP- Runners that are racing this weekend, whether it's a marathon or a half-marathon, should pay very close attention to their diet this week! Eat clean! This means NO processed or fast foods. Eat fruits, vegetables, whole grains, beans or legumes, eggs, and lean meat. At this point in your taper, your carbohydrate intake should make up about 70% of the total calories in your diet. Drink lots of water AND alternate it with a sports drink, use G2 if you are worried about calories. OR, you can take electrolyte supplements or try SmartWater...but whatever you do, DON'T overlook the need for electrolytes or risk washing them out with a higher water consumption.

For those of you in 'training mode', this weekend's run is a "middle distance" run with marathoners having the option of running from 10 to 14 miles and half-marathoners at 10 miles. Ten miles is adequate distance, especially for runners new to marathon training; the higher mileage is for our experienced runners. These 'middle distance' runs are the perfect time to practice your goal race pace...especially now that the weather has cooled off a bit. Warm up the first mile or two, then drop the pace to your goal race pace. Hold the pace steady for the remainder of the run. This pacing not only prepares your body physically for the challenge, but mentally as well. Key in to the pace and rhythm of your goal race pace. Learn to recognize this pace so you know immediately if you are running too fast or too slow on race day. It's all about the pace..........

VICTORY BREAKFAST PHOTOS- Please send your running and race photos to Patti at patricia_mbrigham@hotmail.com Please include your Name and Pace Group Leader. Get your photos in so we can include them in the slide show. Scott is already working on it!!! Don't get left out!

Y NEWS- The YMCA is offering trial FREE memberships in November. Your Pace Group Leader has the coupon for redeeming your trial freebie, so please ask them to forward you that email if you have not yet received the flyer.

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

Chicago Adventure

Chicago Knows Hillery!!!!



A Day that will live in infamy

Look at those Leggo's

The man with the hands

Look at those Smiles

A "Hot" Finish

Weekend Pace Group Run Oct 17th

Hi

A Big Congratulations to our Chicago Runners they did us proud under tough conditions!!!!! Way to Go!

This week we send Maura off to the Bay State Marathon, the weather is looking better for this one. Good luck Maura!! Pictures Please!

Last weekend was the last long run for the Marine Corp and Ridge to Bridge everyone came through with flying colors way to go! Taper time!!!

This week is the last long run for NYC. Also this weekend we have a VERY EARLY START so check the times carefully. Remember to treat this week as if it's your marathon week!!!! BODY GLIDE!!! HYDRATE!!!

Odds N Ends:

COMMUNITY SERVICE OPPORTUNITY- This year we are going to join forces with Jack Gallagher of the Orlando Runners Club for the Annual Blanket Drive. On Saturday and Sunday, November 6th and 7th...you can bring new or gently used blankets to the run. These blankets will be donated to the Coalition for the Homeless. Participation is totally optional, but hope you will consider participating!

Pace Group Wine Social: Eola Wine Co Winter Park Thursday Oct 21st 6:00 Should be fun!!

As always keep our Pace Group Site in mind for all the recent race pictures and news!

BTW this is a picture we took this morning of our last PG session before our marathons

See you this weekend

T

WEEKEND MILEAGE-

10/17- NIKE Full/Half................................. RACES!
10/30- Marine Corps/Ridge to Bridge..........10-14 miles, TAPER!
11/7- ING New York................................ 22-24 miles, LAST LONG RUN!
11/28- Space Coast Full/Half..................... 20-22/12 miles
12/19- Jacksonville....................................20 miles
12/4 & 1/8- OUC Half/Disney Half............... 12 miles
1/9- Disney Full........................................ 18 miles
1/8 & 9- GOOFY....................................... 18 miles
CHICAGO/MOHAWK HUDSON..................0-6 miles, RECOVERY RUN!!!!

The Plan:

Early Start: Meet 3:15 Start 3:30 16 to 22 miles

6 miles route to be determined at start.

Late Start: Meet 4:30 Start 4:45 14 miles or less

Cady Way to Phelps 2 miles
Phelps to Brandywines 2 miles 16 milers head to Cady Way Via Phelps and Windsong
WP Golf Course Loop 4 miles
Brandywines to Phelps 2 miles 18 milers head to Cady Way
Chestnut Loop 2 miles
Phelps to Cady Way Via Windsong 4 miles 20 milers break off at Mizel head to Cady Way

Pace Group Weekend Run Oct 9

HI


As we welcome back to our Twin City and Wine and Dine Runners, we get ready to send off our Chicago runners, Colleen and Kevin!! Good Luck and take a lot of pictures!!

This weekend looks like it will be a great weekend for a run!! Lows in the 60's!!

Odds N Ends:

If you are looking for a race that is different: UCF 5 MILER- is this Sunday, 10/10/10!!! This is also an option for your training this weekend, especially good for our Half Marathoners! Do an easy warm up of 2 to 3 miles, race the 5 Miler, and then go a very easy cool down run of 1 to 2 miles and you have a great workout!

Looking ahead Jeri say's this is the race to take a look at The Warrior Dash this could be FUN!!

Remember to Bookmark our Blog to keep up with the latest info and take a look at our race pictures from the Wine and Dine!!!

Last but not least don't forget the informal pace group wine social at the Eola Wine Co. 10/21 @ 6
Ok, Down to business!
Last long run for Marine Corps and Ridge to Bridge!!!!!
See you this weekend
T
Susan's mail below

WEEKEND MILEAGE-

10/10- Chicago/Mohawk Hudson................. RACES!!!
10/17- NIKE Full/Half................................. 8-10/6-8miles
10/30- Marine Corps/Ridge to Bridge...........22-24 miles, LAST LONG RUN!!
11/7- ING New York................................. 14 miles
11/28- Space Coast Full/Half.....................10-14/10 miles
12/19- Jacksonville....................................10-14 miles
12/4 & 1/8- OUC Half/Disney Half...............10 miles
1/9- Disney Full........................................10-14 miles
1/8 & 9- GOOFY.......................................10-14 miles
Wineglass/Freedom Run............................0-4 miles, Recovery run!



The Plan

Early Start!!!!!
For those running 20
Meet 3:45 Start 4:00
6 miles route to be determined before returning to meet main group
All the rest 14 miles or less......
Meet at 5:00 Start @ 5:10
Cady Way to Phelps Via Balmoral 3 miles
Phelps to Brandywines 2 miles
Phelps to Glenridge 3 miles
Glenridge Baldwin Park Loop 2 miles
Glenridge Windsong Loop 2 miles
Glenridge Cady Way 2 miles

Disney Wine and Dine

A Great Time at the Wine and Dine!!!

The sign say's it all

A Dynamic Duo Before

And After

 

Sampling the spoils of victory


Nice recovery Drink