Hi Gang,
Brrhh...but, just think back to July and August!
Congratulations to our many group members that ran the OUC 1/2 last weekend. Lots of great results and PR's!
This week we get to ease up a bit and take an opportunity to gather for a 'lil Christmas cheer.
WEEKEND MILEAGE-
Jacksonville…………….8-10 miles, LAST week of taper!
Disney Full……………...10 miles
Disney Half……………..6-8 miles
GAME PLAN
***Brandywine's***
5:30am (5:20 arrival)
8-10 miles
Route:
Park Ave to Phelps (2)
Isle of Sicily loop (3)
Chestnut loop -in reverse- (2)
Phelps to Park (2) *with the option to add on a mile at the golf course coming in (3 total)
***post run at Panera's for coffee and a nosh***
Odds 'n Ends
*Victory Breakfast: Sunday, February 6th
*Chili Party (for our group): January 22nd
*Start to think about your running plans for next year. Winter/Spring and even fall races; Pace goals
*This site is helpful for Spring 2011: http://www.halfmarathons.net/race_calendar_florida.html
*2011 NYC lottery registration is open http://ingnycmarathon.com/entrantinfo/apply.htm
Looking ahead
*12/18: last long run for Disney...there's still room for more..., http://espnwwos.disney.go.com/events/rundisney/wdw-marathon/
*12/25: OYO weekend w/ Santa!
*12/31: It's now, officially, a New Year's Eve Wally's Run!
*1/1/11: 8-14 miles
*1/2/11: DeLeon Springs 1/2 http://www.raceit.com/search/event.aspx?event=7eab890b-2bd8-469c-90d7-86f95fc9283e.aspx
*1/8 & 1/9: Disney weekend (end of the session)
Hope to see you Saturday,
R.
This week's PSAs:
DECEMBER 6 TO DECEMBER 12
Congratulations to all of our OUC runners! MarathonFest was very well represented at our local race and some great times were turned in! We have had a busy couple of weeks with Space Coast and OUC back to back….so this week we return to training…and recovery for some.
THIS WEEK'S TRAINING---------------------------------------------------------------------------------------
QUOTE OF THE WEEK- "Training is a case of stress management. Stress and rest, stress and rest." ~ Brooks Johnson
TUESDAY TRACK- Arrive 15 to 30 minutes early to allow time for warm up. Warm up before the workout by running easy or walking. Use the track to get in a half mile (2 laps) to as much as 2 or 3 miles depending upon your running background and the mileage you are accustomed to running. Use the Pace Charts at the track to help you determine appropriate times to target. After you have completed the workout, walk or jog easy for at least 1 or 2 laps to cool down. Bring a towel to STRETCH after your cool down.
The Workout is 1 to 3 sets of 800,800,400. The 800’s are run at 10k pace; the 400 is run at 5k pace. Jog a 200 between these intervals for a short recovery. Use the Pace Charts to find your time for each interval and set your pace. After completing the entire set, take a 3 to 4 minute recovery break, get water, walk and prepare for the next set.
THURSDAY RUN- Arrive 15 to 30 minutes early to warm up, use the track to get in at least a half-mile before the workout. The Workout will be 3 to 6 miles in beautiful Winter Park. Cool down on the track with a 1/2 mile easy and then STRETCH!
WEEKEND DETAILS- 5:45am start time; check your Pace Group Leader email for your exact details
Saturday- Cady Way, Winter Park
Sunday- behind Brandywine’s Deli, Winter Park
WEEKEND MILEAGE-
Jacksonville…………….8-10 miles, LAST week of taper!
Disney Full……………...10 miles
Disney Half……………..6-8 miles
WEEKEND SUPPORT- 5:30am to 8:30am
Saturday- Cady Way, Phelps Park, Brandywine’s, Sinkhole, Glenridge, and Balmoral
Sunday- Brandywine’s, Phelps Park, and Golf Course
TRAINING TIP- This weekend’s run is short to allow additional recovery for those that need it after racing. The pace for this short weekend run depends upon whether you are in recovery mode or training mode. Keep the pace easy if you are recovering from Space Coast, OUC, or BOTH! If you did not run either of these races, then this weekend’s run can be a Pace Run for you…this means practicing your goal marathon or half-marathon race pace. When doing a Pace Run, some of your miles may be a bit faster than goal pace, some may be a bit slower, but your overall average run pace should be your goal pace. You want to mimic your goal pace as closely as possible because not only are you training your body to physically run this pace, but you are training your mind to run this pace as well. By running AT your goal pace, you are training your Central Nervous System to run this pace. The neural pathways for your goal pace are actually laid down in grooves in your brain...similar to a new road...and the signals between the brain and your muscles develop their communication system for this pace. So, pace yourself!
Jacksonville runners are approaching their last week of tapering...if you are running Jacksonville, keep the run pace AT your goal marathon pace and no faster!! Save it for NEXT weekend! Don't leave your race on the road this weekend. Eat plenty of carbohydrates this coming week, hydrate very well, and get as much sleep as you can. The goal is to arrive at the Start Line well fueled, well hydrated, and rested.
VOLUNTEER OPPORTUNITY- Interested in volunteering for an Ultra? Sue Anger is the Coordinator for Ancient Oaks 100 Miler on December 18-19 in Titusville. Please contact Sue at Suzi465@aol.com if you want to help out.
PHOTOS- Patti is already collecting photos for the annual Victory Breakfast! Please send your running/race photos to Patti at patricia_mbrigham@hotmail.com Please include your Name and Pace Group Leaders. Thank you!
LOOKING AHEAD- We are OYO December 25 and 26.
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
