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.