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
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