Group Run Saturday Aug 27

Hi All,
Thankfully, it appears Irene is going to let us go LONG this weekend!
WEEKEND MILEAGE- SLOW PACE!
Chicago/St. Louis/USMC/Savannah/ING NYC.......20 miles
Space Coast........................18 miles
Jacksonville.........................18 miles
Disney/Houston..................14 miles
GOOFY..................................10 and 14 miles, DOUBLE!
HALF-MARATHONS.............10 miles

Game Plan (2 start times)
*Cady Way*
18-20 milers
4am start (3:50 arrival)
*6 miles & return to CW

5:15am start (5:05 arrival)
Everyone (10-14 miles)

Route:
CW to Phelps (via Green/Balmoral) (3)
Phelps to Welbourne (2)
Welborne to Glenridge (3)
*10 milers return to Cady Way via Whitehall and Green
Glenridge into Windsong (Playboy loop - ask Terry! ) (2)
*12 milers return to Cady Way via Whitehall and Green
Glenridge/Baldwin Park (warm up loop) (2)
Glenridge to Cady Way (2)
Long run reminders:
*Have a dependable alarm clock!
*Drink up...Hydrate all day, every day;
*Eat well and try to get some rest prior to the weekend;
*Figure out your pre-race meals...what gives you the best fuel? Same goes with your post run meal...you crave carbs, but don't forget to include plenty of protein;
*Try out those race-day clothes...don't wait for race weekend;
*Body Glide - lube up!
*Bring your supplements...again, try out which ones work for you now, don't experiment on race day;
*Post run ice bath or swim...you'll have a better recovery.
*PACE: the goal is "easy and comfortable." We want to complete the mileage and feel reasonably well at the finish. Even if you feel great at the start, hold yourself back until the second half of the run, then pick it up a bit.
***Any of our Saturday runs in this summer weather can get to you, but these 20+ milers can put your mind and body in a place that's far from utopia. If you start to feel light-headed, dizzy, nauseous, have extensive leg cramps, ...tell a group leader &/or a group member ASAP before your condition worsens. Call it a day. There'll be other runs an you're finish-line goal will still be attainable!
Looking ahead:
9/3: OYO Weekend: we'll have a group run (10-12 miles) followed by getting coffee & a nosh.
Odds 'n Ends:
*group blog www.marathonpacegroup.blogspot.com is your source for, well, everything!
Finally, if the weather unexpectedly turns ugly, look for an email from us and/or check out MarathonFest's FB page, Twitter Tweets. As previously mentioned, we run in the rain, not in hurricanes or comparable weather. If it's lightning and a driving rain when the alarm goes off, bag it and sleep in.
Rest up and Drink up!
R.