Hey
Great run this past Saturday. Everyone seemed to do a good job of staying to the left when traffic was approaching and moving through the water stops. Thanks to those of you who have let us know your races for this fall. For those who haven't or for those who have let us know about your fall race plans while on a run you may want to check out the Blog to see if your name made to one of the countdown clocks and if you don't see it there, please mail us the info so we can use it to help us when we plan our routes and add your name to one of the clocks.
Many of us are getting used to track paces again, so here is a link for the interval paces for our track workouts. You may want to bookmark it and refer to it before you go to your Tuesday workouts.
Once again don't forget to take some time to hydrate, hydrate, hydrate this week!!! These temps will take it out of you, we have had a few of our runners with some hydration issues already! Also in addition to hydration our paces will be slowed to reflect the higher temps so please do not try to push your pace especially early in our runs. BTW if the temps are higher on race day your pace should be slowed to reflect this.. otherwise you may be in for a very bad race.
This week it will be more of the same as the mileage and start times will remain the same, so bear with us as our routes will once again reflect the shorter mileage.
WEEKEND MILEAGE-
Chicago/St. Louis/USMC/Savannah/ING NYC.............10 miles
Space Coast....................... 10 miles
Jacksonville......................... .8 miles
Disney................................ .6 miles
GOOFY.............................. .4 and 6 miles..It's a DOUBLE!
ALL HALF-MARATHONS............. 4 miles
The Plan:
Start at Cady Way
Meet 5:45 Start 6:00
Cady Way to Phelps via Whitehall,Balmoral, and Windsong 4 miles
4 milers head back to Cady Way from intersection of Mizel and Phelps
6 milers head back to Cady Way from Phelps
From Phelps Chestnut Loop 2 miles
Phelps to Cady Way drop off 8 milers 2 miles
10 milers continue on down Cady Way trail over bridge and Back 2 miles
Odds N Ends:
Don't Forget! JUNE 15- 'MARATHONFEST 101'....GOT QUESTIONS? The first talk of the session will be this Wednesday evening at 5:30pm at Track Shack. The talk will focus on the correct paces for each of our workouts, running 3 days a week, finding the right pace group, and whatever else comes up.
JUNE 18- SATURDAY Track Shack Extravaganza after the run... From 8:30am to 10am Track Shack will have Vendors, special discounts, and product sampling. MARATHONFESTERS will also receive a voucher from WRIGHTSOCK for a free pair of socks, redeemable ONLY at Track Shack. Come check out DRINK CHIA! They will have their product available for you to sample!
JUNE 26-- Sunday, Clermont....our first field trip of the session.. this one is OPTIONAL!! I am not encouraging our Newbies to tackle this course yet...
LOOKING FORWARD: July 2 wknd- We are OYO The Watermelon 5k will be held on Monday, July 4! It will be your option to run with your group on the weekend. Support may or may not be available...depends upon who is available and willing.....
Please be sure you have signed up for this coming session of MarathonFest, we can only keep you on the Group Mail list for so long before we will have drop you from the mailings.
The The Houston Marathon January 15, which is where the Olympic trials will be held, should be a fun time with a number of our group eyeing this as their early Winter Goal Race. Talk to Ruthie, this her backyard and she has all the info!
The other race that we already have a good number of our runners signed up for is the Savannah Rock N Roll Half and Full Marathon Nov. 5.
Susan's mail below:
We have a busy week coming up!
WEDNESDAY, JUNE 15- "MARATHONFEST 101: Got Questions?" To learn more about training with us; like, running 3 days a week, the appropriate training paces for track or the weekend runs, cross-training, and any other questions you may have...join me this Wednesday evening at Track Shack at 5:30pm. I will explain some of our training principles and there will be plenty of time for questions and answers. Please park on the surrounding side streets by the store and not under the covered parking area, thanks!!
SATURDAY, JUNE 18- "TRACK SHACK EXTRAVAGANZA"...This coming Saturday, Track Shacks opens a bit early, just for us, right after our morning run. They have vendors, product samples, special discounts, and even some giveaways..so don't miss this event! DRINK CHIA! will be available for you to sample! MARATHONFESTERS will also receive a WRIGHTSOCK voucher, redeemable ONLY at Track Shack, for a free pair of socks! Many thanks to WRIGHTSOCK for sponsoring MarathonFest! So after your run, join us at Track Shack for a fun morning from 8:30am to 10am.....this means Sunday runners too!
CADY WAY BATHROOMS- The YMCA is opening the Cady Way pool bathrooms on Saturday mornings at 5:30am. On EARLY START mornings the bathrooms will be open at 4:30am. Be sure and thank the Y! We so appreciate the use of these facilities!!
THIS WEEK'S TRAINING---------------------------------------------------------------------------------------
QUOTE OF THE WEEK- "You don't have to be fast. But you'd better be fearless." ~ Ken Chlouber, creator of the Leadville Trail 100 Miler
TUESDAY TRACK (5am OR 6pm)- Arrive 15 to 30 minutes early to allow adequate 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. The appropriate warm up distance depends upon your running background.
TRACK ETIQUETTE- Basic track etiquette dictates that the faster runners take the inside lanes, slower runners use the outer lanes on the track. If someone yells TRACK from behind you, this means they wish to pass you on your left, so please yield. The track will be crowded, so please LOOK BEFORE YOU SWITCH LANES!!
The Workout- 2 OR 3 sets of 800,600,400
Run an 800 (2 laps) at 10k pace, then jog a 200 easy (1/2 a lap) for a brief recovery
Run a 600 (1.5 laps) at 5k pace, then jog a 200 easy (1/2 lap) for recovery
Run a 400 (1 lap) at 5k pace, then jog a 200 easy (1/2 lap) for recovery
Take a 3 to 4 minute break for a full recovery..walk, drink water, and then Repeat this entire sequence....
Use the Pace Charts available at the track to help find your interval times for 5k and 10k pace to target
Runners NEW to distance and/or track should do 1 or 2 sets, NOT 3 sets
Experienced runners may opt to do the third set
Choose the number of sets you do based on your running background and the mileage you are accustomed to running. It is always important to note how you FEEL while running. If you feel exhausted, do not do another set. Do NOT jump your mileage too quickly!
COOL DOWN- After you have completed the workout, walk or jog easy for at least 1 or 2 laps. Go around the track in the OPPOSITE direction when cooling down. And then STRETCH!
THURSDAY RUN (5am or 6pm)- Arrive 15 to 30 minutes early to warm up. Use the track to get in at least a half-mile to as much as 2 or 3 miles before the workout. Again, the warm up distance depends upon how much mileage you are ready to run.
The Workout- Hill Combo Workout! Hills + 400 @ 5k pace** Using Timberlane Shores, run the hill loop TWICE; enter at the General Reese light and run down Blue Ridge and up Winchester, go down Blue Ridge and up Winchester again before returning to Glenridge. You will have the option to run 3 to 6+ miles. Your workout distance depends upon what your weekly mileage is to date, and the distance you are training for. **Runners NEW to running will run the Hill Loop; but NOT the 400. New runners will take a longer recovery period at the water coolers while Alumni run the 400. New runners can then re-join the group for another hill loop after their recovery period. COOL DOWN when you complete the workout with a 1/2 mile easy on the track and then STRETCH!
WEEKEND RUN DETAILS- 5:45am Start Time, ARRIVE EARLY to park!
Saturday- Cady Way, Winter Park 2525 Cady Way, 32792
Sunday- behind Brandywine's Deli, Winter Park 505 N. Park Ave., 32789
WEEKEND MILEAGE-
Chicago/St. Louis/USMC/Savannah/ING NYC.............10 miles
Space Coast....................... 10 miles
Jacksonville......................... .8 miles
Disney................................ .6 miles
GOOFY.............................. .4 and 6 miles..It's a DOUBLE!
ALL HALF-MARATHONS............. 4 miles
WEEKEND SUPPORT- 5:30am to 8:30am
Saturday- Cady Way, Phelps Park, Welbourne/Interlochen parking lot, Glenridge Middle, and Balmoral
Sunday- Brandywine's, Phelps Park, and Golf Course
TRAINING TIP- It is time to settle into your Pace Groups! If you need help finding the right group, please email me right away at susiwellness@aol.com You will only be listed on ONE roster, however you may receive multiple pace group emails if you wish. It is essential to find the right pace group(s) and receive the correct email(s) because we begin building our mileage next weekend. As the mileage increases, groups will begin starting their runs at different times. You don't want to show up at the start of a run and find that the group you wish to run with is already on the road...so..time to get organized and figure out where you belong. Email me if you need help!
You should receive TWO emails each week...you should receive this email from me through Track Shack and also one from the Pace Group you plan to run with on the weekend. The Track Shack email should go out on Monday or Tuesday. Your Pace Group emails usually go out by Thursday. If you do not receive an email by Thursday afternoon, please email me at susiwellness@aol.com DO NOT WAIT UNTIL FRIDAY NIGHT to notify me!
Your Pace Group Leaders are responsible for taking care of the entire pace group so help them out by being a responsible group member. This means coming prepared each weekend. Hydration, nutrition, and sleep are also part of your training plan. Hydrate well, eat healthy, and get enough sleep to be at your best for the weekend run. It is recommended that you drink 72 to 100 oz. of water DAILY for proper hydration...or more... depending upon how much you sweat and the distance you are running. Eating healthy means eliminating high fat foods and junk foods from your diet. Eat lean protein, lots of fruits and vegetables, and whole grain complex carbohydrates. The recommended amount of sleep is 8 hours a night. This is tough when we get up so early, so do the best you can to achieve this amount, and if it's not possible, aim for at least 6 hours and a nap! Come learn lots more this Wednesday, June 15th, at 5:30pm at Track Shack. See you there!
FACEBOOK- Join MarathonFest on Facebook. It is a closed group, so you must request permission to join and only active MarathonFest runners will be admitted. We will use this network to notify you of any last minute changes to our workouts, like in the event of severe weather, or, connect with other MarathonFesters when making travel plans to some of our targeted races, etc. Join today!
SAFETY RULES- We must obey all traffic and safety rules while running. Please run facing traffic and single file when cars are present. Get on the sidewalk when and where you can. We DO NOT have the right of way. If you impede traffic, the Winter Park police will write tickets.
Remember: "Unless you practice the distance the race will not begin. Without you the race will not come alive!" Jim 'miJ' Kirwin
Make your dreams come alive!
Susan Paul, MS
TSF Training Program Director
Runner's World "Beginner's Only" Blog Expert
407.920.1177
susiwellness@aol.com
No comments:
Post a Comment