Pace Group Weekend Run Saturday Oct 22

HI

Congratulations to everyone who went long last week ( which seemed like almost everyone)! After a long hot summer and many weeks of training our Savannah and New York runners are officially in taper!!!! However our Disney runners are just ramping up!!
I have attached Susan's suggestions about taper at the bottom of this mail you should find it very timely.
This week we drop back mileage and get to sleep in a little, plus we get the benefit of some more cool weather.

WEEKEND MILEAGE-
USMC................................8-10 miles, TAPER!
Savannah/ING NYC...........10-14 miles, TAPER!
Space Coast....................... 10 miles
Jacksonville.........................10 miles
Disney................................10 miles
GOOFY...............................10 miles
Daytona Beach HALF.........6 miles, TAPER!
Savannah HALF..................8-10 miles, TAPER!
ALL OTHER HALF-MARATHONS............6 miles

The Plan:

Meet Cady Way

Meet at 4:50 Start 5:00
Cady Way to Phelps Via Windsong loop 4 miles     6 milers back to Cady Way
Phelps to Wellbourne                              2 miles
Wellbourne to Phelps                              2 miles    10 milers back to Cady Way
Chestnut Graveyard Loop                       3 miles
Phelps to Cady Way Via Balmoral          3 miles     For 14 miles

Odds N Ends:
BLANKET COLLECTION FOR THE HOMELESS- MarathonFest is joining forces with The Orlando Runner's Club once again this year for the blanket drive for the Coalition of the Homeless. Last year we helped donate 300 blankets to those in need. Please bring a new or gently used blanket to the run on Saturday, OCTOBER 29th OR Sunday, OCTOBER 30th. You can also drop a blanket off at Track Shack if you are unable to make the run. Thank you for your help with this project!
PHOTOS- Take lots of photos for our Victory Breakfast slideshow at the end of the year! Send your photos to Patti Brigham at pattimbrigham@gmail.com If you have a large file of pictures, you can send them to Patti through a free service called www.WeTransfer.com Go to that website and type in Patti's email address, attach the photos, and then send. This way it will not clog up the sender's or the receiver's mail.
Susan's Training Tip:
TRAINING TIP- It's TAPER time for many of our runners, for some it is the first week and other it's the second week. Cut your mileage by 30% from your highest mileage week for the first week of taper. For those in their second week of taper, reduce your mileage by another 20%. Pay close attention to your nutrition, making sure you get plenty of protein and good, healthy complex carbohydrates. Skip the fast foods and processed foods! Eat clean! Hydration is essential too, so pound back the water. Drink a gallon a day; this is an easy measurement for most to gauge their consumption, and some will need even more than that! Nutrition, hydration, sleep, stretching, and training are factors we CAN control, so do your best with all of these! Some factors, like the weather, are OUT of our control, so let that one go and focus on what is up to you.
For those still in training mode, it's time to recover from the long weekend mileage. These same factors are in your control as well, so do your best to eat healthy, sleep, hydrate, and stretch during the week. It's a Pace Run for the weekend, so practice your goal marathon or half-marathon pace....and hopefully our weather will now cooperate and allow us to do so!