It's the OUC Half this weekend....and so we are OYO, NO training run this weekend.
OUC HALF-MARATHON GROUP PHOTO- Meet at the wooden deck overlooking Lake Eola, near the red pagoda, at 6:15am for the Annual Track Shack Group Photo! Dave Griffith will be our official photographer again this year. WEAR YOUR TRACK SHACK SHIRTS! The photo will be quick so you can get right out and do a warm up before the race. EVEN IF YOU ARE NOT RUNNING THE RACE, PLEASE COME AND BE IN THE PHOTO!
THIS WEEK'S TRAINING---------------------------------------------------------------------------------------
QUOTE OF THE WEEK- "To keep from decaying, to be a winner, the athlete must accept pain- not only accept it, but look for it, live with it, learn not to fear it." ~ Dr. George Sheehan
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 Workout is: Following the long mileage of the weekend run, it's 6 to 8 x 800 @ 10k pace. Jog a 200 for recovery after each 800. Keep these interval times consistent, within a 5 second variance of one another. Jacksonville begins it's TAPER!
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. The Workout will be 3 to 4 miles, easy pace, as a quick "mini-taper" for the OUC Half. Cool down with an easy 1/2 mile on the track and STRETCH.
WEEKEND DETAILS- On Your Own.......... NO TRAINING RUN THIS WEEKEND!
WEEKEND MILEAGE- OUC Half Marathon or if you are running On Your Own...it's 10-14 miles
WEEKEND SUPPORT- NO SUPPORT WILL BE AVAILABLE THIS WEEKEND
TRAINING TIP- Make your race strategy for the OUC Half ahead of time. Part of your race strategy should include eating healthy and drinking lots of fluids all week. Also, have your race nutrition ready to go, don't wait to purchase it at the last minute! Get up early on race morning to allow yourself time to eat before running. Two to three hours before the race, eat you pre-race breakfast. This meal should be 200 to 300 calories and contain some carbohydrate, protein, and fat to sustain you through the race. For example, eat a piece of whole grain toast with some peanut butter, a sports drink, water, and some coffee.
LIne up at the start based on your expected run pace. When the gun goes off, PACE yourself.....resist going out too fast...that is the Number One race mistake! This will set you up for a miserable race, so pay attention to your pace. For most runners, it is best to begin a bit slower than your goal race pace and then pick up the pace as the race goes along. Running negative splits..meaning each mile is slightly faster......and ideally, you want the second half of your Half Marathon to be faster than the first half....usually produces the best race results.
For our Jacksonville Marathoners...YOU are now in taper mode! IF you are running the OUC and running the Jacksonville Marathon, it is in your best interest to use the OUC Half Marathon as a dress rehearsal for your marathon and reign yourself in. Run the Half at the pace you expect to run the Marathon and NO FASTER! This can be difficult for some runners to do, but it's important to keep your GOAL RACE in mind. Pushing the pace for the OUC Half may result in blowing up during your marathon......
PHOTOS- Patti is already collecting photos for the annual Victory Breakfast! Please send your running/race photos to Patti at patricia_mbrigham@hotmail.com Please include your Name and Pace Group Leaders. Thank you!
VICTORY BREAKFAST- The Annual Victory Breakfast celebration is set for Sunday, Feb. 6th at 8:30am at the UCF Alumni Center. The theme for this year is "A Pajama Party"....so plan your "costume" now! The entertainment promises to amaze you...Doug, Sarah, Dana, and Bj...are set to WOW us again. Don't miss this one!
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
Sunday, November 28, 2010
SPACE COAST FULL AND HALF MARATHON
This Could Be The Start Of Something!!!
Hmmm
Ruthie and Tim Heading Toward The Finish and a PR for Tim!!
Photo courtesy of Jim Reed
Strong to the Finish!
Vanessa... "Get By With a Little Help From My Friends"!
Jeremy Heading Home!!
Yea Whitney!
Jeri Heading For The Finish With Some Encouragment From Doug
Friends!
Food!
Nothing Like Knowing They Got Your Back
And Know They Are Always There For You!
And Of Course Will Share a Beer With You!
Tuesday, November 23, 2010
Susan's MarathonFest Group Mail Nov 22- 28
Lots going on this week! First off, Happy Thanksgiving! Due to the holiday, there are NO training workouts on Thursday. There is the Turkey Trot 5k though! Second....it's Space Coast Weekend! We have lots of runners headed over for the full and the half marathon. Wear your Track Shack shirts to be SEEN easily! We will have lots of runners and spectators there!
Saturday- We will support a Long Run/Early Start. Read your Pace Group Emails for exact details!
Sunday- We will NOT have a long run supported. Sunday WILL have a 5:30am start and shorter mileage offered. READ YOUR PACE GROUP EMAILS for exact details!
If you need help covering your mileage this weekend, please let me know asap at susiwellness@aol.com
MARATHONFEST TECH SHIRTS- If you are interested in a Tech Shirt, please email me at susiwellness@aol.com Limited sizes available!
RAFFLE TICKETS- Remember to fill out a Raffle ticket each time you attend a MarathonFest Workout. The next drawing will be Saturday, Dec. 18th for more Brooks prizes!
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 finished the 1993 NYC Marathon in 24 hours.
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.
Space Coast runners- The Workout is 2 or 3 x 1 mile @ goal MRP or HMRP Take 3 to 4 minutes of recovery time between each mile.
All Others- The Workout is 2 sets of 2 x 1200 @ 10k pace. Check the pace charts for your goal interval time! Keep these intervals consistent, no more than a 5 second variance. This helps teach you pacing! Run a 1200, jog a 200 for a short recovery, then run another 1200. Then take 3 to 4 minutes for full recovery. Repeat this sequence for the second set. Yes, it's a tough workout....but you are preparing to eat lots of turkey!
THURSDAY RUN- HAPPY THANKSGIVING! There is no official training run due to the Holiday...but there IS the Annual Turkey Trot 5k at Lake Eola! Come on out and run before you eat! See you there!
Space Coast runners- Run 3 miles, easy.
WEEKEND DETAILS- LONG RUN/EARLY START on Saturday! Ready your Pace Group Leader emails to know your exact start time! With long mileage, starts will be EARLY!!
Saturday- Cady Way Bike Trail, Winter Park
Sunday- behind Brandywine's Deli, Winter Park...NO EARLY START, NO LONG RUN MILEAGE OFFERED THIS WEEK! Contact me at Susiwellness@aol.com if you need to run Saturday for longer mileage.
WEEKEND MILEAGE-
11/28- Space Coast Full/Half.....................RACES!!
12/19- Jacksonville....................................22 to 24 miles
12/4 & 1/8- OUC Half/Disney Half...............6 to 8 miles
1/9- Disney Full........................................ 20 to 22 miles
1/8 & 9- GOOFY.......................................10 and 20 to 22 miles, DOUBLE LONG!
WEEKEND SUPPORT-
Saturday Support 4:30am to 9:30am- Cady Way, Phelps Park, Brandywine's, Sinkhole, Glenridge, and Balmoral NO GOLF COURSE
Sunday Support 5:30am to 8:30am- Phelps Park, Balmoral, Brandywine's, Golf Course, and Sinkhole
TRAINING TIP- This weekend is a long run for Jax and Disney...and a DOUBLE long run for GOOFY runners. It's a tough combination on a Holiday weekend but think of all the turkey and pumpkin pie you will work off. Runners going long should plan on taking pace easy...this means you should be 30 seconds to 1 minute SLOWER than your goal Marathon Race Pace (MRP). Drink lots of water this week, especially with all the extra eating we will be doing!! Plan your run nutrition for the long run, plan what and when you will take it and stick to your plan. This is practice for the "real" thing! Work the kinks out on training runs now, rather than have a bad experience in your race.
Some runners have asked about running the Space Coast Full as their long training run for Jax or Disney. This can be a very good training option IF you feel you are ready to tackle the full 26.2 miles. And, you must be prepared to take the pace EASY because this is a training run for you, NOT a race. It is nice to receive a medal for doing a "long run". If you are considering this option, plan for it with proper rest, nutrition, and hydration all week long...just as if it were your race. Take it seriously...respect the distance even when you are not racing it. Also, another thing to consider is the weather....if this is "just" a training run for you and it turns out to be 85 degrees or somthing ridiculously hot at the start, pass up the race and do your training run instead. Save yourself for your goal race, don't do the additional mileage that the Full would require. If the weather is nice and cool, go for it!
LOOKING AHEAD- Next weekend, Dec. 4 and 5, we are OYO for the OUC Half Marathon!!
PHOTOS- Patti is already collecting photos for the annual Victory Breakfast! Please send your running/race photos to Patti at patricia_mbrigham@hotmail.com Please include your Name and Pace Group Leaders. Thank you!
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
Saturday- We will support a Long Run/Early Start. Read your Pace Group Emails for exact details!
Sunday- We will NOT have a long run supported. Sunday WILL have a 5:30am start and shorter mileage offered. READ YOUR PACE GROUP EMAILS for exact details!
If you need help covering your mileage this weekend, please let me know asap at susiwellness@aol.com
MARATHONFEST TECH SHIRTS- If you are interested in a Tech Shirt, please email me at susiwellness@aol.com Limited sizes available!
RAFFLE TICKETS- Remember to fill out a Raffle ticket each time you attend a MarathonFest Workout. The next drawing will be Saturday, Dec. 18th for more Brooks prizes!
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 finished the 1993 NYC Marathon in 24 hours.
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.
Space Coast runners- The Workout is 2 or 3 x 1 mile @ goal MRP or HMRP Take 3 to 4 minutes of recovery time between each mile.
All Others- The Workout is 2 sets of 2 x 1200 @ 10k pace. Check the pace charts for your goal interval time! Keep these intervals consistent, no more than a 5 second variance. This helps teach you pacing! Run a 1200, jog a 200 for a short recovery, then run another 1200. Then take 3 to 4 minutes for full recovery. Repeat this sequence for the second set. Yes, it's a tough workout....but you are preparing to eat lots of turkey!
THURSDAY RUN- HAPPY THANKSGIVING! There is no official training run due to the Holiday...but there IS the Annual Turkey Trot 5k at Lake Eola! Come on out and run before you eat! See you there!
Space Coast runners- Run 3 miles, easy.
WEEKEND DETAILS- LONG RUN/EARLY START on Saturday! Ready your Pace Group Leader emails to know your exact start time! With long mileage, starts will be EARLY!!
Saturday- Cady Way Bike Trail, Winter Park
Sunday- behind Brandywine's Deli, Winter Park...NO EARLY START, NO LONG RUN MILEAGE OFFERED THIS WEEK! Contact me at Susiwellness@aol.com if you need to run Saturday for longer mileage.
WEEKEND MILEAGE-
11/28- Space Coast Full/Half.....................RACES!!
12/19- Jacksonville....................................22 to 24 miles
12/4 & 1/8- OUC Half/Disney Half...............6 to 8 miles
1/9- Disney Full........................................ 20 to 22 miles
1/8 & 9- GOOFY.......................................10 and 20 to 22 miles, DOUBLE LONG!
WEEKEND SUPPORT-
Saturday Support 4:30am to 9:30am- Cady Way, Phelps Park, Brandywine's, Sinkhole, Glenridge, and Balmoral NO GOLF COURSE
Sunday Support 5:30am to 8:30am- Phelps Park, Balmoral, Brandywine's, Golf Course, and Sinkhole
TRAINING TIP- This weekend is a long run for Jax and Disney...and a DOUBLE long run for GOOFY runners. It's a tough combination on a Holiday weekend but think of all the turkey and pumpkin pie you will work off. Runners going long should plan on taking pace easy...this means you should be 30 seconds to 1 minute SLOWER than your goal Marathon Race Pace (MRP). Drink lots of water this week, especially with all the extra eating we will be doing!! Plan your run nutrition for the long run, plan what and when you will take it and stick to your plan. This is practice for the "real" thing! Work the kinks out on training runs now, rather than have a bad experience in your race.
Some runners have asked about running the Space Coast Full as their long training run for Jax or Disney. This can be a very good training option IF you feel you are ready to tackle the full 26.2 miles. And, you must be prepared to take the pace EASY because this is a training run for you, NOT a race. It is nice to receive a medal for doing a "long run". If you are considering this option, plan for it with proper rest, nutrition, and hydration all week long...just as if it were your race. Take it seriously...respect the distance even when you are not racing it. Also, another thing to consider is the weather....if this is "just" a training run for you and it turns out to be 85 degrees or somthing ridiculously hot at the start, pass up the race and do your training run instead. Save yourself for your goal race, don't do the additional mileage that the Full would require. If the weather is nice and cool, go for it!
LOOKING AHEAD- Next weekend, Dec. 4 and 5, we are OYO for the OUC Half Marathon!!
PHOTOS- Patti is already collecting photos for the annual Victory Breakfast! Please send your running/race photos to Patti at patricia_mbrigham@hotmail.com Please include your Name and Pace Group Leaders. Thank you!
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
Saturday, November 20, 2010
NYC Marathon
New York, New York
Guess we know who's running New York Now!
Born To Run!!
The Bridge to..........
Representing!!!!
Looking at the shirt, he may be in the wrong town
One Happy Girl!!!
Two Happy Girls!!!!
Three Happy Girls!!!
Mile 20 with a view
One Proud Lady!
Bryson's San Antonio Half
San Antonio ..... Staging
Bryson runs with only the best!!
And reaps the rewards!
And he runs with purpose
Thursday, November 18, 2010
Pace Group Mail Week of Nov 15 - 20
Hi All,
Many thanks to Terry for picking up the weekly email duty the past few months. We appreciate your time, effort and passion you put forth for the group each week, especially on the Blog! While we're on a roll...Happy Birthday Terry! Let's keep sharing the love... Congrats to Rachel, Krystal and Tony who represented the group at the Celebration for Running 10k last Sunday. Also, congrats to Bryson (remember that guy?!) for having a nice run at the San Antonio 1/2.
It's hard to believe Thanksgiving is next week. Once we conquer those miserable August runs and start to send group members off to their races, the session flies by. However, it's not over...
WEEKEND MILEAGE-
11/28- Space Coast Full/Half................... 8-10 miles
12/19- Jacksonville.................................. 10-14 miles
12/4 & 1/8- OUC Half/Disney Half........... 12 miles
1/9- Disney Full........................................ 10-14 miles
1/8 & 9- GOOFY........................................ 10-14 miles
Recovery/Maintenance.............................6-14 miles
GAME PLAN
5am (4:45am arrival)
***Brandywines on Park Ave*** (meet out back in the parking lot)
Route:
Park Ave to Phelps (2)
Chestnut loop (2)
Phelps to Glenridge (3 - water @ Balmoral)
*10 milers head to Brandywines
Baldwin Park loop (3)
Glenridge to Brandywines (3)
Odds 'n Ends
*Victory Breakfast: Sunday, February 6th
*Chili Party (for our group): January 22nd (tentative, but save the date)
*Wednesday 11/17, seminar at Track Shack (details below)
*Start to think about your running plans for next year. Winter/Spring and even fall races; Pace goals
*2011 NYC lottery registration is open http://ingnycmarathon.com/entrantinfo/apply.htm
*Anything I missed will be covered by Terry in our blog http://mymarathonpacegroup.blogspot.com/
Looking ahead
* We will have a group run over Thanksgiving weekend.
*12/4...OUC 1/2 (OYO weekend for MarathonFest)
Monthly Group gathering: this Thursday, 11/18 @ 6:00pm, Eola Wine Co., Winter Park
Have a good rest of the week,
R.
Many thanks to Terry for picking up the weekly email duty the past few months. We appreciate your time, effort and passion you put forth for the group each week, especially on the Blog! While we're on a roll...Happy Birthday Terry! Let's keep sharing the love... Congrats to Rachel, Krystal and Tony who represented the group at the Celebration for Running 10k last Sunday. Also, congrats to Bryson (remember that guy?!) for having a nice run at the San Antonio 1/2.
It's hard to believe Thanksgiving is next week. Once we conquer those miserable August runs and start to send group members off to their races, the session flies by. However, it's not over...
WEEKEND MILEAGE-
11/28- Space Coast Full/Half................... 8-10 miles
12/19- Jacksonville.................................. 10-14 miles
12/4 & 1/8- OUC Half/Disney Half........... 12 miles
1/9- Disney Full........................................ 10-14 miles
1/8 & 9- GOOFY........................................ 10-14 miles
Recovery/Maintenance.............................6-14 miles
GAME PLAN
5am (4:45am arrival)
***Brandywines on Park Ave*** (meet out back in the parking lot)
Route:
Park Ave to Phelps (2)
Chestnut loop (2)
Phelps to Glenridge (3 - water @ Balmoral)
*10 milers head to Brandywines
Baldwin Park loop (3)
Glenridge to Brandywines (3)
Odds 'n Ends
*Victory Breakfast: Sunday, February 6th
*Chili Party (for our group): January 22nd (tentative, but save the date)
*Wednesday 11/17, seminar at Track Shack (details below)
*Start to think about your running plans for next year. Winter/Spring and even fall races; Pace goals
*2011 NYC lottery registration is open http://ingnycmarathon.com/entrantinfo/apply.htm
*Anything I missed will be covered by Terry in our blog http://mymarathonpacegroup.blogspot.com/
Looking ahead
* We will have a group run over Thanksgiving weekend.
*12/4...OUC 1/2 (OYO weekend for MarathonFest)
Monthly Group gathering: this Thursday, 11/18 @ 6:00pm, Eola Wine Co., Winter Park
Have a good rest of the week,
R.
Saturday, November 13, 2010
Marine Corps Marathon
 |
| Marine Corps Marathon |
Marines .... We Have Landed!!
 |
| Sizing Things Up |
 |
| Directions??? |
PARTY!!
Locked and Loaded!
On Target....
 |
| And On A Mission |
Recovery
Looking Good
 |
| An Accomplishment and Pride...... |
And Pride is Forever!!!!
 |
| Spectators Galore |
 |
| The sights |
Saturday, November 6, 2010
Ridge to Bridge
This was a great race! Everything from packet pick up to post race food was about as good as it gets. Even our throw aways were waiting for us at the end of the race... I know it was a small marathon but really. The course while challenging was spectacular! The group hung together for almost all of the first 5 miles and finished within 12 minutes of each other.
Plus a PR for Rachel and Tony and Lee Anne just missed placing in her age group!
Some of the Goodies from Packet Pick up
Fancy Sign
Expo and Packet Pick Up
Big Box Super Store
The Big Box Super Store in Edgemont is conveniently located at mile 18 (notice Dana has her first moon pie in her hand) and we named the dog Moon Pie
Moon Pie Thinking ( I found some more suckers)
.
Dana and Lea Anne looking over the selection in the Big Box Super Store (I don't think they noticed the Bear)
Dana's Race Day Hat?!!!
That Smile
Of course the sign doesn't apply to us... we get a discount!
Exploring the course!
Great Looking Group
We love to take Pictures!!
Part of the Route (this will take your mind off the race)
More Down Hill
Got To Keep Your Eyes On The Road!!
Accommodations Exceeding Expectations!!!
All dressed up in our throw aways ready to race
 |
| Brillo Escorts Us To the Start |
26 degrees those smiles are frozen
 |
| We Are In the Back of The Pack! |
Our pack!! Who was that masked man?
Up Hill into mile 5.5
Same Hill
Repeat
 |
| Coming Out The Bottom |
 |
| With Smiles |
 |
| Looks Like She Has Done This Before |
 |
| Sprout! |
 |
| Happy Feet! |
 |
| Crowded Field |
 |
| Love That Smile |
 |
| Shrinkage |
 |
| Gutting it Out |
 |
| Home Stretch |
 |
| Finish |
Did We Say Finish?
 |
| ICE COLD |
 |
| We have all been there |
 |
| Miller Time |
One of the 4 Bridges
Gorge View
One View of the Gorge
Post Race
Busted ... Someone left without paying???
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