Pace Group Run Saturday 11/5

Hi All,

Congrats to Liz and Joe on their nice finishes at the Marine Corps, and to Jeri and Linda for representing the group at the Daytona Beach 1/2!

This week we send off CeCe, Jen and Adrianna to NYC, and nearly everyone else is going to Savannah for a calorie burn prior to visiting Paula Deen...we'll give out individual props to everyone in next week's email. Best of luck to y'all!

***Savannah runners...pick up your race shirts from Track Shack if you haven't done so...also, please see Susan's msg below regarding the group photo prior to the race.

Those of us left in town, we have a home game...
WEEKEND MILEAGE-
Savannah/ING NYC............RACES!
Space Coast....................... 22-24 miles
Jacksonville....................... 20 miles
Disney............................... 20 miles
GOOFY.............................. 14 and 20 miles, DOUBLE RUN!
Savannah HALF..................RACES!
ALL OTHER HALF-MARATHONS............6 to 8 miles
POST-RACE RECOVERY MILEAGE..............................0 to 4 miles

GAME PLAN
20-22 milers
4am start (3:50am arrival)
CADY WAY
*6+ miles and return to CW
5-14 milers
5:15am start (5:05 arrival)
route:
CW to Phelps (3)
Chestnut "Graveyard loop" (3)
Phelps to Welbourne (2)
Mini Golf course (2)
Welbourne to Phelps (2)
Chestnut - in reverse (2)
Phelps to CW (2)
*Windsong (2) can be added if you need the miles...

Reminders if you're going 20+ this weekend:
*Have a dependable alarm clock;
*Drink up...even though our heat & humidity have moderated, 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...
*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.
Where ever you're running this weekend, enjoy and good luck!

R.