Hi
Congratulations to everyone who ran the Miracle Miles 15K last weekend looks like there were some great times run as well as some great times had!! We posted some pictures below thanks to Krystal!!
This week our Chicago runners are in full taper!!! Enjoy !!
Mileage this week is low and temps look to be a little cooler so pace will be a little closer our marathon pace, however that does not mean you can ignore your hydration before or during the run. Also remember if you are not feeling well during the run please let one of the group leaders or someone in the group know right away.
WEEKEND MILEAGE-
Chicago/St. Louis..........................8-10 miles, TAPERING!
USMC/Savannah/ING NYC............10 miles
Space Coast....................... 10 miles
Jacksonville......................... 10 miles
Disney.................................8 miles
GOOFY...............................8 miles
HALF-MARATHONS.............8 miles
Since the mileage is low we will have a little later start this week.
The Plan:
Meet at Cady Way @5:20 Start 5:30
The Route:
Keeping it simple backwards Glenridge Loop 10 Miles
See you this weekend
T
Odds N Ends: N Pictures below
VOLUNTEER AT DISNEY 2012- If you are not running the Disney Marathon, but would like to cheer the runners on...we have TWO options for volunteering this year! Raymond Randall, MarathonFester, and Mark Hendelson, MarathonFester, are heading up support tables at Mile 17 and Mile 23. As a runner, you all know how important these support tables are to our well-being, so come on out and lend a hand if you can! Contact Mark at Mark.Hendelson@ssa.gov or Raymond at raymondrandall@gmail.com
DETAILS FROM RAYMOND- The fabulous chocolate stop, located near mile 23, is being filled with runners from MarathonFest and Galloway programs. It is the perfect location to give your running compatriots some support, their favorite food or drink, or even run a short distance with them. All volunteers will receive a one-day park pass valid for one year, a box lunch, and a Disney Marathon wind jacket. Spots are limited and will fill quickly, so register soon. To register, go to http://www.active.com/framed/event_detail.cfm?event_id=1971807 and register for the category/stop "MarathonFest".
From the YMCA- Beginning this weekend, the YMCA is offering a water fitness program for Track Shack runners every Saturday during the month of October (5 Saturdays). It will be a 30 minute class starting at 9:30am on Saturday mornings at the Cady Way Pool in Winter Park. The cost is $5 a class for Y members; $10 a class for non-Y members, and if you sign up for 4 classes, the 5th one is free...so for $20 (Y members) or $40 (non-Y) you get FIVE 30 minute classes. The class incorporates some stretching, some water exercises, and some swimming...but you do not need to be a "swimmer" to participate. The class is specifically designed to promote recovery after running. Attached is the registration form. The first class begins this Saturday, October 1, at 9:30am Attached is the registration form
T
Your MarathonFest Pace Group
Terry Smith
LinkedIn
Wednesday, September 28, 2011
Sunday, September 18, 2011
Asheville Half Marathon..........Sweet Potato Pancake......Mimosas..Micro Brewery...Donunt..Cupcake..Wine...Whitewater Rafting ...Pajama Party... Oh yeah and Running Weekend
Now you might think we went up there to run a tough Half Marathon full of Hills and you would be only partially right the run is tough but the nice thing about the run is the tempertures are cool, 50 degrees at the start, and your time doesn't matter because no one expects you to run a good time so you just enjoy each others company and some great scenery...... But before AND after the run you get to enjoy each others company AND great FOOD and DRINK and SCENERY and ADVENTURE!!! This a race we should have more partication in!!! This Race is close so it easy to get to by car pooling or flying (you can fly up for the price of driving one way!) Great for a long weekend or even a short one! This is a great Road Trip!!!!
The Gathering
The Pre Race Rafting Trip
Early Rising!!\
Pre Race Notice the long sleeves and jackets
Post Race Notice the long sleeves still on and Big Smiles!!!
Post Race Grins!!
We are warming up for Pancakes
All Smiles!
Anticipation OF !!!!
Sally and Rachel and Mimosas!!!
BTW Blood Mary's are offered with Vodka or MOONSHINE!!!
Everyone Must Get Dressed For Susan's Slumber Party!!!
Rachel had to stop for the Sweet Potato Roll
Sally had to stop in prep for Monday's Registration
Baxter enjoying some mountain time
All Smiles
The water was just a little too cold to go all the way!!
Maybe Not!!
Kicking Back and
Winding Down
Another Great Asheville Half in the Books
Good Nite and....
Wednesday, September 14, 2011
Weekend Pace Group Run Saturday Sept 17
Hi Gang,
As many of us tackle a long run in Winter Park this weekend, we have a few group members heading to Asheville, NC to run a half. Best of luck to Terry, Krystal, Rachel and Sally! With an offering of free beer and Krispy Kreme donuts, this race might demand a pace-group road trip next year?!
The only thing free in WP this weekend is the endless summer...
WEEKEND MILEAGE-
Chicago/St. Louis..........................20-24 miles* LAST long run!
USMC/Savannah/ING NYC.............20 miles
Space Coast........................ 20 miles
Jacksonville......................... 16 miles
Disney.................................16 miles
GOOFY...............................12 and 16 miles, DOUBLE RUN
HALF-MARATHONS.............12 miles
*This means you have the OPTION to run 20-24 miles; 20 miles is adequate, more is your choice!
GAME PLAN (Jeri, Tim, Hillery and Kevin will be at the helm this weekend)
20+ milers
4:10am start (4:00am arrival)
*4 miles and return to CW
Everyone
5:00am start (4:50am arrival)
Route:
CW to Phelps (2)
Phelps to Welbourne/Downtown (2)
Full Golf Course loop (4)
Welbourne to Glenridge (3)
Playboy loop (2)
Glenridge to CW - water at Balmoral (3)
*If you're looking for more than 20, add on in Windsong or the CW Trail...don't run alone!
*12 milers can return to CW, via Phelps, after the Golf Course loop.
You're used to these by now...
*Reminders if you're going 20+ this weekend:
*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...
*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 and your finish-line goal will still be attainable!
Looking ahead:
9/24: OYO weekend/Miracles Miles 15k
10/2: Mileage 10-14
10/9: Chicago
Odds 'n Ends
*group blog www.marathonpacegroup.blogspot.com
Have a great run and weekend. See you next week.
R.
As many of us tackle a long run in Winter Park this weekend, we have a few group members heading to Asheville, NC to run a half. Best of luck to Terry, Krystal, Rachel and Sally! With an offering of free beer and Krispy Kreme donuts, this race might demand a pace-group road trip next year?!
The only thing free in WP this weekend is the endless summer...
WEEKEND MILEAGE-
Chicago/St. Louis..........................20-24 miles* LAST long run!
USMC/Savannah/ING NYC.............20 miles
Space Coast........................ 20 miles
Jacksonville......................... 16 miles
Disney.................................16 miles
GOOFY...............................12 and 16 miles, DOUBLE RUN
HALF-MARATHONS.............12 miles
*This means you have the OPTION to run 20-24 miles; 20 miles is adequate, more is your choice!
GAME PLAN (Jeri, Tim, Hillery and Kevin will be at the helm this weekend)
20+ milers
4:10am start (4:00am arrival)
*4 miles and return to CW
Everyone
5:00am start (4:50am arrival)
Route:
CW to Phelps (2)
Phelps to Welbourne/Downtown (2)
Full Golf Course loop (4)
Welbourne to Glenridge (3)
Playboy loop (2)
Glenridge to CW - water at Balmoral (3)
*If you're looking for more than 20, add on in Windsong or the CW Trail...don't run alone!
*12 milers can return to CW, via Phelps, after the Golf Course loop.
You're used to these by now...
*Reminders if you're going 20+ this weekend:
*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...
*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 and your finish-line goal will still be attainable!
Looking ahead:
9/24: OYO weekend/Miracles Miles 15k
10/2: Mileage 10-14
10/9: Chicago
Odds 'n Ends
*group blog www.marathonpacegroup.blogspot.com
Have a great run and weekend. See you next week.
R.
Thursday, September 8, 2011
Weekend Pace Group Run Saturday Sept 10
Hi All,
Hope you're having a nice week...
This weekend you have plenty of options, so choose your poison. Because several group members have scheduling conflicts for our next scheduled LONG run (9/17), we will be offering a 20+ mile option this Saturday.
WEEKEND MILEAGE
Chicago/St. Louis/USMC/Savannah/ING NYC............10-14 miles
Space Coast....................... 10-14 miles
Jacksonville..........................10 miles
Disney.................................10 miles
GOOFY...............................10 miles
HALF-MARATHONS..............8 miles
GAME PLAN (2 start times)
CADY WAY
4am start (3:50 arrival)
20-22 milers
*7+ miles and return to CW
5:30am start (5:20 arrival)
Everyone
8-14 miles
Route:
CW to Phelps (2)
Phelps to Welbourne/Downtown (2)
*8 milers return to CW via Phelps
Mini Golf Course loop (2)
*10 milers return to CW via Phelps
Welbourne to Glenridge (3)
BP warm-up loop (2)
Glenridge to CW (3)
Reminders if you're going 20+ this weekend:
*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 and your finish-line goal will still be attainable!
Suggestion:
*If your schedule calls for you to go 20 miles next weekend (9/17), look to go 14 this Saturday instead of the minimum 10.
Looking ahead:
8/17: Long run / Asheville, NC Half
8/24: Miracles Miles 15k (usually it's brutal weather, but a great cause!)
Odds 'n Ends:
*Congrats to Rachel (3rd place in her age group) and Liz on completing their Tri last weekend!
*Congrats to Tony "the man" on completing the Disneyland 1/2 last weekend!
*Monday, 9/12, is the last day to order your Savannah race day shirt from Track Shack...details below in Susan's msg.
*group blog www.marathonpacegroup.blogspot.com
See you Saturday,
R.
Hope you're having a nice week...
This weekend you have plenty of options, so choose your poison. Because several group members have scheduling conflicts for our next scheduled LONG run (9/17), we will be offering a 20+ mile option this Saturday.
WEEKEND MILEAGE
Chicago/St. Louis/USMC/Savannah/ING NYC............10-14 miles
Space Coast....................... 10-14 miles
Jacksonville..........................10 miles
Disney.................................10 miles
GOOFY...............................10 miles
HALF-MARATHONS..............8 miles
GAME PLAN (2 start times)
CADY WAY
4am start (3:50 arrival)
20-22 milers
*7+ miles and return to CW
5:30am start (5:20 arrival)
Everyone
8-14 miles
Route:
CW to Phelps (2)
Phelps to Welbourne/Downtown (2)
*8 milers return to CW via Phelps
Mini Golf Course loop (2)
*10 milers return to CW via Phelps
Welbourne to Glenridge (3)
BP warm-up loop (2)
Glenridge to CW (3)
Reminders if you're going 20+ this weekend:
*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 and your finish-line goal will still be attainable!
Suggestion:
*If your schedule calls for you to go 20 miles next weekend (9/17), look to go 14 this Saturday instead of the minimum 10.
Looking ahead:
8/17: Long run / Asheville, NC Half
8/24: Miracles Miles 15k (usually it's brutal weather, but a great cause!)
Odds 'n Ends:
*Congrats to Rachel (3rd place in her age group) and Liz on completing their Tri last weekend!
*Congrats to Tony "the man" on completing the Disneyland 1/2 last weekend!
*Monday, 9/12, is the last day to order your Savannah race day shirt from Track Shack...details below in Susan's msg.
*group blog www.marathonpacegroup.blogspot.com
See you Saturday,
R.
Subscribe to:
Posts (Atom)