Susan's Marathonfest Weekly Mail 10/19-10/25

Finally...some cool weather!! Saturday morning the temperature dropped 10 degrees during the time we were at Cady Way, what a nice change! Sunday runners experienced a real chilly morning! Enjoy it while it lasts, we have waited a LONG time for this kind of running weather.

CONGRATULATIONS to our NIKE RUNNERS! Wear your Tiffany necklace proudly!

MARINE CORPS and NIAGARA FALLS RUNNERS ARE UP NEXT........GOOD LUCK TO ALL OF YOU!

TIPS FOR MARINE CORPS RUNNERS- Allow plenty of time to get to the race. In past years the public transportation system has been overloaded and some of our runners have missed the race start. Don't let that happen to you!! Likewise, after the race our runners have had a difficult time leaving the race site and getting back to their hotels, again because the transportation system was overwhelmed. So bring some money with you in case you need to take a cab or stop to eat and drink while waiting it out. Best wishes for a WONDERFUL race!

TIPS FOR NIAGARA FALLS RUNNERS- It can be rainy, windy, and cold at this race. One year at this race, we had a runner that wore tights, they got wet and heavy. The tights started falling down, so he did what any serious runner would do...he tore them off! He finished the race wearing only his jock strap, he even met his Boston Qualifying time...and we have pictures to prove it! His Finish Line pictures were definitely unique! He won the 'miJ' Award that year for his dedication and daring run. So, unless you are going for the miJ Award, my advice to you is: Wear tights that FIT!!

SAFETY NOTE- PLEASE run facing traffic and move out of the way when cars approach. On Saturdays, when we have groups starting at all different times, it has become increasingly difficult to drive down Cady Way because the groups leaving early are all over the road and blocking traffic. We are very fortunate that no one has been hit to date. So, before someone does get hit, PLEASE run facing traffic and when cars appproach, run single file and MOVE OUT OF THE WAY!!

THIS WEEK'S TRAINING------------------------------------------------------------------------

QUOTE FOR THE WEEK: "The marathon's about being in contention over the last 10k. That's when it's about what you have in your core." ~ Rob de Castella, Austrailian Olympic marathoner

TUESDAY TRACK- Warm up well with 1 to 3 miles, easy. The workout is 6-10 x 800 @ 10k pace. Jog a 200 for recovery, or walk, but take no more than 2 minutes before starting the next interval. Keep your interval times very consistent. Use the Pace Charts to determine your interval time; or use Yasso's method of converting your goal marathon time in hours and minutes to minutes and seconds. For example, if your goal marathon time is 4:00 hrs, use 4 minutes as your 800 interval time. Do a minimum of 6 repeats and for runners still building mileage, try increasing the number of 800's you normally run by 1 or 2 repeats, up to a maximum of 10 repeats. Cool down with 1/2 mile to 1 mile, easy around the track.

NEW YORK TAPER- After the warm up, run just 6 x 800 @ 10k pace. Then cool down.

USMC/NIAGARA FALLS TRACK TAPER- Warm up with 1/2 mile to 1 mile, easy. Then do 2 or 3 x one mile @ your goal marathon race pace. Take 3-4 minutes for recovery between repeats. Cool down with an easy 1/2 mile.

THURSDAY RUN- Warm up well with 1 to 3 miles easy. The workout is 3-6 miles @ tempo pace. Try running a bit faster than your goal marathon or half-marathon race pace. Cool-down with an easy 1/2 mile to 1 mile, easy.

USMC/NIAGARA FALLS TAPER RUN- After warming up, the workout will be just 2 to 3 miles, NO faster than your goal marathon race pace, then cool down.

WEEKEND DETAILS- This weekend is a 5:45am start. Short for all.
Saturday- 5:45am start. Check your Group Leader's email for your pace groups' plan.
Sunday- 5:45am start. Check your Group Leader's email for your pace groups' plan.

WEEKEND MILEAGE-
Marine Corps/Niagara Falls.....RACES!!
ING New York.......8-10 miles
Space Coast........10 miles
Jacksonville..........10 miles
Disney.................10 miles
GOOFY...............10 miles
OUC/Disney Half Marathon...8-10 miles
NIKE recovers...............0-4 miles
Chicago, Hartford, Mohawk recovers.....4-6 miles

WEEKEND SUPPORT- 5:30am to 8:30am
Saturday- Cady Way, Phelps Park, Glenridge Middle, Sinkhole, Brandywine's, Golf Course, and Balmoral.
Sunday- Brandywine's, Phelps Park, and Golf Course

TRAINING TIP- After Marine Corps and Niagara Falls this weekend, many of our runners will be in Recovery Mode. Please allow yourself adequate recovery time, especially if you have another race planned later in the session. It is more important to recover well and come back rested, than it is to return too soon because you are worried about mileage. This is when measuring your Resting Heart Rate (RHR) can be a very useful training tool because it is an objective measurement. During your training you should periodically take your heart rate in the morning sometime after you wake up, but before coffee and your run. Overall your RHR should remain fairly consistent, varying only by a few beats. When it is elevated by more than 8 beats, take note. This is usually a good indication of fatigue. This may be due to overtraining, lack of adequate recovery time, or you may be on the verge of an illness. Skipping the workout, reducing the intensity, or cutting back on the mileage is the way to go until your heart rate returns to its' normal resting rate.

After a marathon, your RHR will be elevated until your body recovers from the effort. Often, runners will feel fine and think they are ready to return to training but when they return to training, heart rates spike rapidly and/or breathing rate is faster than normal. These are very objective signs of fatigue and it's best NOT to ignore them. If you want be active, walk or run very easy and mix walk intervals into your runs until heart rates and breathing rates return to normal. For more information on Post-Marathon Recovery, check out Training Talk on Track Shack's website.

For those of you doing another race, recovery and rebuilding mileage is included on the training schedules.

DISNEY MARATHON UPDATE- The Disney Marathon is almost at capacity! It is projected to close no later than mid-November, so don't get shut out if you are considering this race. Sign up today!

HALF-MARATHON UPDATES- We have lots of runners planning on participating in the following Half Marathons, don't forget to register for these!!
Nov. 1 - Daytona Beach Half Marathon, Daytona Beach
Nov. 22 - Women's Half Marathon, St. Petersburg
Nov. 29 - Space Coast Half Marathon, Cocoa Beach
Dec. 5 - OUC Half Marathon, Orlando (we are OYO for this one)

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

Did You know?

Going UpEvery 1% upgrade slows your pace 3.3% (1/30th)Every 100 feet of elevation gain slows you 6.6% of your average one mile pace (2% grade/mile).Example: A race that climbs 300 feet would slow an 8-minute miler (3 x .066 x 8 x 60 seconds) = 94 seconds slower at the finish.

Going DownEvery 1% downgrade speeds your pace 55% of 3.3% = 1.8%Every 100 feet of elevation descent speeds you 3.6% of your average one mile pace (2% grade/mile).Example: A race that descends 300 feet would speed an 8-minute miler (3 x .036 x 8 x 60 seconds) = 55 seconds faster at the finish

Running HighEvery 1,000 feet of altitude above sea level slows you 1% (up to 8,000 feet, then all bets are off)Example: A race at 3,000 feet would slow an 8-minute miler (3 x .01x 8 x 60) = 14.4 seconds per mile, or 6:20 total in the marathon.