Saturday Pace Group Run July 31

Hi All,

Hope you are having a good week! Many thanks to Ruthie for guiding the group last Saturday...she gave the group an "A" for the day!

I usually wait until at least the first week of August to make this statement to the group, but the temps the past 2 weeks have tested my resolve. "Remember we've chosen to do this to ourselves and to top it off, we're paying for it!" The excitement of a new session beginning is a distant memory. The next month is a true test of our training commitment and ultimately attaining our 26.2 goal. Get past Labor Day, although the weather hasn't eased much, and our psyches are making the stretch run for race day. Allow the group to pull you through the next 4-6 weeks!

This week we're all over the map, literally... PLEASE read your options and the start times carefully.

WEEKEND MILEAGE-
10/3- Twin Cities/Wineglass/Freedom Run Full/Half...... 18/18/12miles
10/10- BayState/Chicago/Mohawk Hudson................. 10-14 miles
10/17- NIKE Full/Half............ .............................. 10-14/8miles
10/30- Marine Corps/Ridge to Bridge...... ...... ..10-14 miles
11/7- ING New York /Indy ................................10-14 miles
11/28- Space Coast Full/Half.................. ...... ...10-12/8 miles
12/19- Jacksonville.................................. ....... ..10 miles
12/4 & 1/8- OUC Half/Disney Half.......... ..... .....8 miles
1/9- Disney Full..................................... .......... ...8 miles
1/8 & 9- GOOFY.................................. ........... ....6 and 8 miles, DOUBLE RUN!


GAME PLAN: Choose your geographic poison!

Option #1 "Winter Park" w/ Ray & Jeri

CADY WAY
4:45am start (4:30 arrival)
**14 milers**
6 miles (WP Pines loop & modified Windsong) - return to CW
6am start (5:45 arrival)
**8-10 milers**

route:

CW to Phelps (3m loop)
Isle of Sicily loop (3)
*8 milers return to CW
Phelps to Windsong loop to CW (4) - water at Balmoral

Option #2 "Apopka" w/ Terry

Victoria Plaza (“Perkins” restaurant is your landmark)
989 W. Orange Blossom Trail, Apopka 32717
5am start (4:50 arrival)

*10+ milers*
6am start (5:45 arrival)

*6 milers*

Reminders...
*broken record, but hydrate , hydrate and hydrate all week...also, pls see Susan's msg below regarding heat related illness.
*bring your supplements.
*plan your pre/post meals.
*post run ice bath or swim?

Looking ahead:

8/7 Long Run for most of us...early (maybe ridiculously early) start.
8/14 Group Gig! Ruthie "the sub" wants to host the group at her home for a causal affair. Details TBD, but save the date.

Odds 'n Ends:

* http://mymarathonpacegroup.blogspot.com/ Our group blog ...keep up with the group and our training.
* If you haven't done so, pls send your chosen race to Terry bockway@aol.com

Last week we sent Kelly Jo off to matrimony bliss, and this week we send out our congratulations to a couple of old group members, Lissette and Paul Mazzeo. They welcomed their new daughter, Stella, in to the world yesterday!


Finally, we wish Mary Conway a speedy recovery from her foot surgery. Heal quickly, you're missed!

Have a good run in WP or APK,

R.

This week's PSA's:

HEAT ILLNESS- As you all are already very aware, our weather is brutal right now so continue encouraging your groups to drink up all week long. They should all carry water bottles with them during the day so they can drink while at work, etc. It's scary hot! All we can do is hydrate well and adjust our pace by slowing down the pace. You may even need to add some walk breaks or reduce your run interval time if you are already taking walk breaks to avoid overheating. Talk to your runners during the run and ask them if they are feeling ok. If someone drops off the pace, take this as an early sign of heat illness.

The early signs of heat illness are feeling dizzy, weak, lightheaded or nauseous. Once these symptoms appear, it is difficult to reverse them. You cannot "run through it" or "will" yourself to feel better. Runners should stop running and walk back to the start immediately. Take some ice from the coolers and put it on your pulse points, like your neck or under your arms, to cool down. Do the ice bath when you return home and DRINK all day. It may even be necessary to call your Dr. or visit the ER as you may need an IV bag. Heat illness should be taken very seriously. If you continue running and try to push through these symptoms, you will deteriorate very quickly and elevate this to heat exhaustion or even heat stroke- which you absolutely do not want!

Pace Group Weekend Run Sat July 17

Hi Gang,

Great job in the hills of APK! There will be plenty more opportunities for hill work (Apopka and Clermont) throughout the session.

This weekend we extend our mileage…

WEEKEND MILEAGE-

10/3- Twin Cities/Wineglass/Freedom Run..... 16 miles
10/10- BayState/Chicago/Mohawk Hudson....16miles
10/17- NIKE Full/Half................................. 16 miles
10/30- Marine Corps/Ridge to Bridge........16 miles
11/7- ING New York.................................16 miles
11/28- Space Coast Full/Half..................... 14 miles
12/19- Jacksonville.................................... 12 miles
12/4 & 1/8- OUC Half/Disney Half............... 8 miles
1/9- Disney Full........................................ 10 miles
1/8 & 9- GOOFY.......................................10 miles

GAME PLAN

***Please note our starting times***
Cady Way
14-16 milers
4:45am start (4:30am arrival) *we will be leaving on time!
*6 miles & return to CW
6am start (5:45am arrival)
*10 miles or less
Route:
CW to Phelps (2)
Phelps to Park Ave (2)
*8 /14 milers return to CW via Phelps
Park Ave to Glenridge (3)
Glenridge to CW via Balmoral (3)

On these long runs, our goal is to cover the mileage and feel reasonably well at the end. This time of year makes it difficult! So, your preparation going in to these Saturday runs is vital for your success. Here’s a few long run reminders:
· Hydrate throughout the week. Waiting till the end of the week to drink up is a recipe to bonk on Saturday.
· Plan your pre & post run meals. Find out what works for you on these runs so you’ll have a game plan for race weekend.
· Supplements (Gel/Gu/Sharkies/Electrolytes/…), see what works for you.
· Get plenty of rest going in to the weekend.
· Experiment with clothes you may wear on race day.
· Body Glide, lube up!
· Our Pace will be “comfortable”…you may choose to pick up the pace a bit mid-run, but remember you want to feel decent at the end.
· Ice bath or post run swim, what helps you recover better after a long run?

During this session everyone will have a weekend run that just isn’t “our day.” Speak up if you feel like you’re going south during a run (light headed/dizzy/nauseous/cramping). There’ll be other runs and your training will not suffer.

Congrats to “part-time” group member Hung Ng! Today, Hung completed the Badwater UItra…135 miles...temps over 100 degrees in Death Valley, CA = Fun!

If you haven’t done so, please utilize our group’s blog www.mymarathonpacegroup.blogspot.com Terry does a tremendous job keeping us informed.

See you Saturday,
R.

Page's IRONMAN

Outline of Susan's talk on Protein intake

Below is an Outline Jeri made of remarks Susan Paul made at a recent talk she did at Track Shack on the importance of protein in a runners diet and general intake recommendations: Thanks Jeri.

Eat protein at each meal and snack

To get recommended intake,
Take your body weight divided by 2.2 = weight in kilogram times .9 = how many grams of protein you should each everyday.

Our diets should look something like this…

Carbohydrates 40-60%

Protein 20-30%

Fat 10-20%

Before long runs eat 200 calories

45-60 minutes into the run take the first supplement (or half of it) with water then repeat every 20-30 minutes

You can alternate water + supplement and Gatorade

After a long run eat/drink within 20-30 minutes a mix of protein, carbs and fat – low fat chocolate milk works well

Wally's 2

Making sure we are well Hydrated!!!

The Gathering

Ray and Phillip with the Surprise Host!!!!

Thanks Jerry!!!

The "Mayor" (Mark) of Wally's giving the official tour to

the new pace group members

All smiles.... another sucessful Wally Run