Hi All,
Sorry for the delay in this week's msg, but the flu bug has beaten me down since last weekend...beware!
It's the last official week of the session..! We have a slew of folks running parts or all of Disney. Because I haven't checked with my sources (Terry) and I don't want to leave anyone out, I'll send individual "props" next week. Good luck to you all! *unless Jeri responds otherwise, the usual pre-race meeting spot (Saturday and Sunday) is to the "right side of the band stage" at 4:00-4:15am*
For the rest of us it's a run WP. We have at least one member needing 20 this weekend, so here's the GAME PLAN:
*from Brandywines*
20 milers
4:30 start (4:20 arrival)
5+ miles
Everyone
5:30 start
8-10 miles
Route:
Park Ave to Phelps (2)
Phelps to Windsong loop & back to Phelps (4) *water at Balmoral
*8 milers return to Brandywines
Chestnut loop (2)
Phelps to BWs (2)
***20 milers will tack on needed mileage...the rest of us can get coffee!
Looking ahead:
*1/15: OYO weekend...we'll have a group run planned
*1/22: Park Ave 5.2k & Winter/Spring session begins...*Chili Party* 4:00pm (more details forthcoming this weekend)
Odds 'n Ends
*Be sure to sign-up for the next session
*Victory Breakfast: Sunday, February 6th **registration form is attached**
*This site is helpful for Spring 2011: http://www.halfmarathons.net/race_calendar_florida.html
*Gasparilla Distance weekend 2/26-27: http://www.tampabayrun.com/Registration/Online_Registration.htm
*2011 NYC lottery registration is open http://ingnycmarathon.com/entrantinfo/apply.htm
*Snickers Marathon weekend: we have several members doing the 1/2 http://www.snickersmarathonenergybarmarathon.com/
If I missed anything, it can be found on our blog http://mymarathonpacegroup.blogspot.com/
Take Care,
R.
January 3 to January 9-
DISNEY runners, this is your weekend! You have trained long and hard for this event so take comfort in the knowledge that you are well prepared and try to enjoy yourself! Celebrate your running, your fitness, and all of your many accomplishments this session.
SUMMER/FALL SESSION ENDS! This week is our last official week of training! MarathonFest: The Summer/Fall Session concludes with the Disney Weekend. We will take a short break in training from January 10th to January 21st. Time to re-register!!
WINTER/SPRING SESSION- This session begins Saturday/Sunday, January 22nd and 23rd. We use the Winter/Spring Session to build on our strength and endurance developed in the Summer/Fall Session. Some runners will train for Boston, some will train for other spring races, and some will "just train" and become stronger and faster for the next session...the choice is yours. Registration is available online or download the paper form. A single session is $130 for Alumni Members...or for the BEST deal, get TWO SESSIONS with the ANNUAL membership fee of $230 and run year 'round.
SUPPORT TEAM VOLUNTEERS - We are in need of a few more volunteers to join our prestigious Support Team for the Winter/Spring Session! If you think you are up to the task of putting out a Support Stop, please contact me at SusiWellness@aol.com for more details.
VICTORY BREAKFAST- Sunday, Feb. 6 at 8:30am at the UCF Alumni Center. This is a celebration of all our running accomplishments for the entire year, so don't miss it! The entertainment is fantastic...songs and skits by Doug and Sarah Dobbs, Bj, and Dana. They always surprise us and somehow manage to outdo themselves every year. It truly is Amazing! Scott Ostrom is busy working on the slide show, so submit your running pictures to Patti right away! The theme this year is PAJAMA PARTY! So, YES, that means wear your favorite PJ's to this party!! The cost for the breakfast is $25 per person; spouses, family, friends, and significant others are more than welcome too. It is RESERVATIONS ONLY, forms are available at Track Shack.
PHOTOS- Please send your running/race photos to Patti at patricia_mbrigham@hotmail.com Please include your Name and Pace Group Leaders. Thank you!
THIS WEEK'S TRAINING---------------------------------------------------------------------------------------
QUOTE OF THE WEEK- "Consistent training brings great fitness." ~ Joe Friel, MultiSport Athlete
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.
DISNEY- 2 or 3 x 1 mile @ MRP or HMRP...take 3 to 4 minutes for recovery between miles
ALL OTHERS- 1200,{1200},1000,800,{800},600,400,{400} The {intervals} are optional for those wanting less mileage. The 1200's and 800's are run at 10k pace; 1000, 600, and 400's are run at 5k pace. Jog a 200 between each interval for a short recovery; take a water break when needed. Use the Pace Charts if you are unsure of interval times to target.
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. Cool down when you complete the workout with a 1/2 mile easy on the track.
DISNEY- 3 miles easy...or just sleep in!
ALL OTHERS- 3 to 6 mile Tempo Run
WEEKEND DETAILS- WE are OYO for the Disney Weekend...CHECK YOUR PACE GROUP LEADER EMAILS for details regarding your weekend run!
Saturday- Cady Way, Winter Park
Sunday- behind Brandywine's Deli, Winter Park
WEEKEND MILEAGE-
Disney Full....................RACES!
GOOFY.........................RACES!
Disney Half....................RACES!
All Others......................10-14 miles
WEEKEND SUPPORT- 5:30am to 8:30am
Saturday- Cady Way, Phelps, Brandywine's, Sinkhole, Glenridge, Balmoral, and Golf Course
Sunday- Brandywine's, Phelps, and Golf Course
TRAINING TIP- Get your gear ready for Disney if you are racing this weekend! Make sure you have everything you need well ahead of time, do not wait to the last minute! When you pick up your race packet, be sure to READ your instructions! The races are starting EARLIER this year, so don't be late. Lay everything out the day before your race: clothing, shoes, socks, bib number, race nutrition, warm layers, etc. Dress in layers that you can easily shed during the race. Complete the many pre-race tasks calmly and without hurrying. Think everything through so you are prepared for any and everything. The rest and get your mind OFF the race.
It is cold and damp in the early morning hours and you don't want to stand around shivering before the race...so overdress...but do it in layers you can easily peel off. A blanket you can wrap around you is very easy to toss and will keep you warm. And..all the clothing picked up during the race is donated to the local homeless shelters.
Pacing yourself in those first few miles is really important! It is very easy to get caught up in all the excitement and go out way too fast....you will pay for that later! Focus on your pace, your goal, and run your race. Starting out conservatively and gradually picking up the pace is the smart way to run the race.
Think positive thoughts, have confidence in your abilities- you have trained many months for this race and have logged lots of miles. You are well prepared and ready for this event! Best of luck to all of 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
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