Group Run Saturday Aug 27

Hi All,
Thankfully, it appears Irene is going to let us go LONG this weekend!
WEEKEND MILEAGE- SLOW PACE!
Chicago/St. Louis/USMC/Savannah/ING NYC.......20 miles
Space Coast........................18 miles
Jacksonville.........................18 miles
Disney/Houston..................14 miles
GOOFY..................................10 and 14 miles, DOUBLE!
HALF-MARATHONS.............10 miles

Game Plan (2 start times)
*Cady Way*
18-20 milers
4am start (3:50 arrival)
*6 miles & return to CW

5:15am start (5:05 arrival)
Everyone (10-14 miles)

Route:
CW to Phelps (via Green/Balmoral) (3)
Phelps to Welbourne (2)
Welborne to Glenridge (3)
*10 milers return to Cady Way via Whitehall and Green
Glenridge into Windsong (Playboy loop - ask Terry! ) (2)
*12 milers return to Cady Way via Whitehall and Green
Glenridge/Baldwin Park (warm up loop) (2)
Glenridge to Cady Way (2)
Long run reminders:
*Have a dependable alarm clock!
*Drink up...Hydrate all day, every day;
*Eat well and try to get some rest prior to the weekend;
*Figure out your pre-race meals...what gives you the best fuel? Same goes with your post run meal...you crave carbs, but don't forget to include plenty of protein;
*Try out those race-day clothes...don't wait for race weekend;
*Body Glide - lube up!
*Bring your supplements...again, try out which ones work for you now, don't experiment on race day;
*Post run ice bath or swim...you'll have a better recovery.
*PACE: the goal is "easy and comfortable." We want to complete the mileage and feel reasonably well at the finish. Even if you feel great at the start, hold yourself back until the second half of the run, then pick it up a bit.
***Any of our Saturday runs in this summer weather can get to you, but these 20+ milers can put your mind and body in a place that's far from utopia. If you start to feel light-headed, dizzy, nauseous, have extensive leg cramps, ...tell a group leader &/or a group member ASAP before your condition worsens. Call it a day. There'll be other runs an you're finish-line goal will still be attainable!
Looking ahead:
9/3: OYO Weekend: we'll have a group run (10-12 miles) followed by getting coffee & a nosh.
Odds 'n Ends:
*group blog www.marathonpacegroup.blogspot.com is your source for, well, everything!
Finally, if the weather unexpectedly turns ugly, look for an email from us and/or check out MarathonFest's FB page, Twitter Tweets. As previously mentioned, we run in the rain, not in hurricanes or comparable weather. If it's lightning and a driving rain when the alarm goes off, bag it and sleep in.
Rest up and Drink up!
R.

Weekend Pace Group Run Saturday Aug 20th

Hey Gang,
Hope you're having a nice week.
This weekend we start climbing the mileage ladder again:
WEEKEND MILEAGE-
Chicago/St. Louis/USMC/Savannah/ING NYC............10-14 miles
Space Coast.......................10-14 miles
Jacksonville.........................10-14 miles
Disney.................................10 miles
GOOFY...............................10 miles
HALF-MARATHONS..............8 miles

Game Plan
*Cady Way*
5:30am start (5:15 arrival)

*Everyone*
Route:
CW to Phelps (2)
Phelps to Downtown (2) *resurfacing of Alabama is nearly complete
*8 milers return to CW via Phelps
Mini Golf Course loop (2)
Downtown to Phelps (2)
*10 milers return to CW
Chestnut loop "in reverse" (2)
*12 milers return to CW
*14 milers head to Windsong loop (2) then CW or choose to add on along CW Trail.

Reminders:
*we have a large group, please be conscientious of our noise level (especially at the water stops)...stay LEFT of center and try to go single file with on-coming traffic and other runners.
Looking ahead:
8/27 Long Run (20 miler for Chicago - NYC/Savannah)
9/3 OYO Weekend (our group will offer a run)

Keep hydrating!
R.

Group Run Saturday Aug 6

Hi All,
It's my turn to take a swing at the weekly group msgs. Many thanks to Terry for his tireless efforts week over week!
Hard to believe we're in to August...the Dog Days of summer in FLA have no end in sight. Each year, at this point in the summer session, I get to remind you that you and I choose to do this to ourselves. The "...golly gee, this is great" that we had in early June is long gone. The tough summer weather is bad enough, but if you're coming back from vacations and/or injuries, staying motivated is difficult. Just show up 3 days a week, train appropriately and you'll attain your goal! BTW, did I mention Chicago is only 9 weeks away?!
This week we extend our mileage:
Chicago/St. Louis/USMC/Savannah/ING NYC............18 miles
Space Coast.......................16 miles
Jacksonville.........................16 miles
Disney.................................12 miles
GOOFY...............................12 miles
HALF-MARATHONS.............10 miles

To accommodate our mileage needs, we will offer 2 start times:
GAME PLAN
Cady Way
16-18 milers
4:20am start (4:10 arrival)
*6 miles & return to CW
Everyone
5:30am start (5:20 arrival)

route:
CW to Phelps (2)
Phelps to Welbourne/Interlachen (2)
W/I to Glenridge (3)
*12&18 milers will add on 2 mile Baldwin Park loop
Glenridge to CW (3) *water at Balmoral
Long Run reminders
*pace should be "easy"...cover the mileage and feel decent at the finish.
*prep all week for your run: get some sleep, eat well and hydrate!
*test your pre & post race day meals.
*try out/break in your race day clothes
*BodyGlide!
*bring your gels/GU/Sharkies/...find out now what works well and sits ok in your belly.
*ice bath
***If at anytime during the run you feel dizzy/nauseous or you just don't "have it", tell one of your leaders. Don't try to fight it. Everyone will have a bad day and there will be other runs.
Finally, the minimal threat of TS/Hurricane Emily... If Emily decides to cause us more havoc than predicted, check your email Friday afternoon/evening for an update. We run in rain, not in hurricanes!
See you Saturday,
R.