Weekend Pace Group Run Saturday Sept 10

Hi All,
Hope you're having a nice week...
This weekend you have plenty of options, so choose your poison. Because several group members have scheduling conflicts for our next scheduled LONG run (9/17), we will be offering a 20+ mile option this Saturday.

WEEKEND MILEAGE
Chicago/St. Louis/USMC/Savannah/ING NYC............10-14 miles
Space Coast....................... 10-14 miles
Jacksonville..........................10 miles
Disney.................................10 miles
GOOFY...............................10 miles
HALF-MARATHONS..............8 miles

GAME PLAN (2 start times)

CADY WAY
4am start (3:50 arrival)
20-22 milers
*7+ miles and return to CW
5:30am start (5:20 arrival)
Everyone
8-14 miles
Route:
CW to Phelps (2)
Phelps to Welbourne/Downtown (2)
*8 milers return to CW via Phelps
Mini Golf Course loop (2)
*10 milers return to CW via Phelps
Welbourne to Glenridge (3)
BP warm-up loop (2)
Glenridge to CW (3)

Reminders if you're going 20+ this weekend:
*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 and your finish-line goal will still be attainable!

Suggestion:
*If your schedule calls for you to go 20 miles next weekend (9/17), look to go 14 this Saturday instead of the minimum 10.
Looking ahead:
8/17: Long run / Asheville, NC Half
8/24: Miracles Miles 15k (usually it's brutal weather, but a great cause!)

Odds 'n Ends:
*Congrats to Rachel (3rd place in her age group) and Liz on completing their Tri last weekend!
*Congrats to Tony "the man" on completing the Disneyland 1/2 last weekend!
*Monday, 9/12, is the last day to order your Savannah race day shirt from Track Shack...details below in Susan's msg.
*group blog www.marathonpacegroup.blogspot.com

See you Saturday,
R.