FEBRUARY 1 to FEBRUARY 6-
We have a busy weekend coming up! Saturday is the Lady Track Shack 5k and Sunday is the Victory Breakfast. The Victory Breakfast is our annual celebration of everyone's running accomplishments. Reservations are still available, cost is $25. Forms are available at Track Shack, but do it ASAP!! The Theme is "The Wild West",so wear your cowboy boots and all your race medals earned in the past year. And definitely bring a sense of humor, nothing is sacred at this event...absolutely nothing!! Because of the Victory Breakfast, there is NO Sunday training run this weekend.
THIS WEEK'S TRAINING---------------------------------------------------------
QUOTE FOR THE WEEK: "In running, it doesn't matter whether you come in first, in the middle of the pack or last. You can say, 'I have finished.' There is a lot of satisfaction in that. ~ Fred Lebow, New York Road Runners Club
TUESDAY TRACK- Warm up with 1/2 mile to 3 miles EASY before the workout begins. The Workout is a descending ladder: 1200,{1200},1000,800,600,400,400. The Second 1200 is OPTIONAL for some, and that means anyone not up to this distance yet. The 1200's and the 800 are run at 10k pace; the 1000, 600, and 400's are run at 5k pace. Use the Pace Charts at the track to help you determine your targeted time for each interval. You will jog a 200 (or 1/2 of the track) for recovery after each interval. 1200's are 3 laps, 1000 is 2.5 laps, 800 is 2 laps, 600 is 1.5 laps, and 400's are 1 lap. Jog or walk a cool down of 1-2 laps when you have completed the workout and don't forget to stretch!
Track Etiquette dictates that the faster runners take the inside lanes, slower runners take the outside lanes. If you hear someone yell "TRACK" behind you, that means they need to pass you on the inside. When switching lanes, please be sure you don't cut anyone off behind you.
THURSDAY RUN- Warm up with 1/2 mile to 3 miles EASY before the workout begins. We have HILLS on the training schedule this week! We will run 4 to 6 miles and include several hills in the neighborhood around Glenridge....not quite Apopka, but still good for us. Cool down with a 1/2 mile jog or walk when you have completed the workout. And Stretch!
WEEKEND DETAILS- EARLY START this weekend! READ your Pace Group Leader email for YOUR start time! Your Start Time will depend upon your mileage and your Pace Group!
Saturday- Cady Way Bike Trail- 4:45am and 5:45am START TIMES. Runners doing more than 14 miles will start by 4:45am. Runners doing less than 14 miles may have the option to start at 5:45am.
Sunday- NO SUNDAY RUN this weekend due to the Victory Breakfast. Sorry for any inconvenience this may cause, but we only do our celebration once a year!
WEEKEND MILEAGE-
BOSTON................18 miles* EARLY Start
Spring Marathon......16 miles* EARLY Start
Spring Half-Marathon....10 miles
Breast Cancer Marathon.........10-14 miles, TAPER time!
Tampa Marathon.....................20-22 miles* EARLY Start, LAST LONG run for a 3 week taper
WEEKEND SUPPORT-
Saturday Support 4:30am to 9:30am- Cady Way, Phelps Park, Brandywine's, Sinkhole, Glenridge, and Balmoral; NO Golf Course this Saturday
Sunday Support- NO Suppport!
TRAINING TIP- Some of you may be doing the Lady Track Shack 5k for your training run this weekend. One great workout for using the race as part of your training is to arrive early (then you get good parking too!) and run the race course at an easy pace for a warm up. Return just a few minutes before the start and then run the race. After the race, run the course again at an easy pace for a cool down. This gives you 9.3 miles AND a great workout! Another option is to do most of your mileage before the race and then use the race as your last 3 miles. This is hard, but a good workout if you are ready for it!
PACE- You are always in control of your run pace. Tuesdays and Thursdays are intended to be "speed" or tempo days, but if you are not feeling up to it, you can always do the workout at a slower pace. The interval times are only a guideline. The Weekend Runs will vary from simulating your goal race day pace to somewhat slower when the mileage is long. Again, you can always run slower or even run with a different pace group to match the pace you need that day. Don't overwhelm yourself or try to do too much, too fast. You are much better off running conservatively, especially for your first race.
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
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