Aug 28th 20 mile runners

A lot of smiles after this run was done!!   Unfortunately we were not able to capture all the 20 milers because the photographer either had his finger over the lens or the picture turned out in a way that his knees would of been broken had they been published.  Great run by everyone this morning!!  Rest up and enjoy the weekend!

Pace Group Weekend Run August 21

Hey


A big thanks to Ruthie and Todd for hosting our group gig this past weekend. We had a good turn out and it was great to see everyone in their “street” clothes. I think I can safely say a good time was had by all!!

Congratulations to John and Tatjana for their Falmouth finish this past weekend! It looked like it was a great time as well as terrific weather.

This weekend, in addition to our normal Saturday run there is a Clermont run available. So if you are planning on running both days, plan your Saturday pace and mileage accordingly.

This heat has been brutal and has affected some of us more than others. Remember these runs are when you need to try different things to see what works, so if you have been struggling during some these runs you might try to hydrate differently during the week. Instead of relying exclusively on water, some of our runners have had some success hydrating during the week using more Gatorade, FRS, or other electrolyte replacement drink. Others have had success by slowing down their pace. Be sure talk to others to see what is working for them or if something is working for you… share it.


WEEKEND MILEAGE-


10/3- Wineglass/Freedom Run Full/Half...... 20/20/12 miles
10/10- Chicago/Mohawk Hudson................. 10 to 14 miles
10/17- NIKE Full/Half................................. 10 to 14/8 miles
10/30- Marine Corps/Ridge to Bridge........ 10 to 14 miles
11/7- ING New York................................ 10 to 14 miles
11/28- Space Coast Full/Half..................... 10 to 14/8miles
12/19- Jacksonville.................................... 10 miles
12/4 & 1/8- OUC Half/Disney Half............... 8 miles
1/9- Disney Full........................................10 miles
1/8 & 9- GOOFY.......................................6 and 10 miles, it's a DOUBLE RUN!




The Plan:


Meet 4:45 Start 5:00


Cady Way to Phelps 2 miles


Phelps to Bradywines 2 miles


Golf Course Loop 2 miles


Brandywines to Phelps 2 miles 10 milers head back to Cady Way


Chestnut Loop 2 miles 12 milers head back to Cady Way


Phelps to Cady Way via Windsong loop 4 miles


Odds N Ends:


Brooks Reps will be at Cady Way for some give aways

Next week some us will have a 20 miler so be sure to prepare and hydrate well next week.

Reminder to check our Blog and please send us your race picture as well as any running pixs you happen to take and keep it book marked.


T

Ever get a Wild Hare???

Here is how it starts

Then it goes down hill from there!! (2,200 ft. to be exact)

We pick up a few friends and then go down even

Further!!

And Even Futher!

Until you come together and........

Are thankful for great friends that have that Wild Hare Too!!

Pace Group Weekend Run Aug 7

Hi Gang,
Congrats to everyone who survived the steamy runs in WP and Apopka last weekend. If you feel you prepared yourself well and still had a tough run (more miserable than expected...), don't be discouraged. It's an old message, but this is the point in our training schedule where self doubt can creep in as our miles build week over week. Continue to tweak your routine going in to our Saturday runs...pay a little more attention to your food & beverage intake; sleep in one day in lieu of cross training; utilize the DVR and get to bed an hour earlier! But, most importantly, continue to show up to run with the program 3 days a week!

On that note, things don't ease up for us this week...

WEEKEND MILEAGE-

10/3- Wineglass/Freedom Run Full/Half...... 10/10/8 miles
10/10- Bay State/Chicago/Mohawk Hudson.....18 miles
10/17- NIKE Full/Half.............................. 18/10 miles
10/30- Marine Corps/Ridge to Bridge... 16-18 miles
11/7- ING New York /Indy .................. 16-18 miles
11/28- Space Coast Full/Half.................16/10 miles
12/19- Jacksonville................................ 14 miles
12/4 & 1/8- OUC Half/Disney Half........10 miles
1/9- Disney Full..................................... 10-12 miles
1/8 & 9- GOOFY.................................... 10-12 miles
1/2ers...................................................10 miles

GAME PLAN
***Note Starting Times***

4:30am START (4:20 arrival)
14-18 milers
Cady Way
8 miles & back to CW

Route
CW to Phelps (2)
'Mini' Isle of Sicily loop (2)
Phelps to Windsong to CW (4) *water at Balmoral

6am START (5:50 arrival)
6-10 miles

Route:
CW to Phelps (3m loop) *water at Balmoral
*14 milers return to CW via 3 mile loop
Phelps to Park Ave (2)
Park Ave to Glenridge (3)
Glenridge to CW via "Whitehall" to "Greene" (2.5m)

***As long as you have someone to run with, feel free to alter your mileage goal.
***Please tell a group leader or group member if you're off your game during the run. If you're feeling lightheaded &/or dizzy, pack it in and let someone walk you in or get you assistance. There will be other runs, don't endanger yourself trying to cover a few extra miles!

Reminders...
*hydrate , hydrate and hydrate all week...
*bring your supplements.
*plan your pre/post run meals.
*post run ice bath or swim?
*consider a shirt change between the 8 miles @ 4:30 and the 6am start.

Pace: For those of us struggling to finish these long runs, we're really going to slow down this week. We need to cover the miles and find a way to feel decent at the end.

Looking ahead:
8/14

GROUP GIG: Ruthie, and her husband Todd, have kindly offered to host a causal group open house on Saturday, 8/14, at 4:30ish.

Please bring your spouse/significant other and your beverage of choice. Ruthie is providing some food, but we could use a few volunteers to showcase their culinary skills. If you'd like to bring a nosh, please email Ruthie todddeveau@sbcglobal.net to coordinate... Also, Ruthie didn't ask for rsvp's but please shoot her a msg if you plan to attend. I'll forward directions in next week's email.

Odds 'n Ends:
* http://mymarathonpacegroup.blogspot.com/ Our group blog!
*Wish Terry, Adrianna & Tony luck as they travel to the NC mountains this weekend for the "Wild Hare 25k".

See you Saturday,
R.

Asheville Half and Post Race

Pre Race get together

Notice where we decided to meet :)

Cecilia heading toward the finish

Rachel making her way up the last hill

This is the look of a girl who tore up the Asheville Half she also goes by a new name .. Mountain Goat

Krystal moving right along

 Sandy, Stacey, and Susan tackling the last hill 

The all important post run fueling :)

All Smiles

Did someone say food?  Sweet Potato Pancakes and Peach butter and we won't even talk about the extras

Part of the Ridge to Bridge Course

Afterwards a little sightseeing

A few adult beverages and we won't talk about the engorged pineapples at the Grove Park Inn

Grove Park Inn Fire Place (one of two)

Did someone say Engorged Pineapples?