Pace Group Run Saturday Oct 6

First of all, good luck to everyone racing this weekend - everyone being, Dani, Lora and Laura!! Good luck, have fun and be sure to bring us back lots of pictures from Chicago!




This weekend will be the last long run for our Marine Corps Marathon runners. Be sure to rest up, eat and hydrate well all week and have your race nutrition ready! Use this as a dress rehearsal for your race. Wear the running gear you intend on wearing on race day, bring the nutrition you intend on using on race day, and make sure to bring some post-run nutrition. Low-fat chocolate milk is always a good option to have. Bring a small cooler and have that chocolate milk ready for immediately after the run.




Here are the mileage options for this week:

USMC...................................22-24 miles

New York.............................16 miles, long run next weekend

Space Coast.........................14 miles, long run next weekend

Jacksonville.........................14 miles, long run next weekend

Disney...................................14 miles, long run next weekend

GOOFY..................................14 miles, long run next weekend

Half Marathons.......................6 miles, long run next weekend

Baker's Dozen........................6 miles, long run next weekend

And here's the plan for the run:

Meet at Cady Way at 4:05 for 4:15 start




Cady Way to Glenridge via Balmoral - 3 miles

6 milers turn around and return the same way (half marathoners)

Glenridge to Welbourne - 3 miles

4 mile Golf Course Loop - 4 miles

Welbourne to Phelps - 2 miles

14 milers return to Cady Way (Goofy, Disney, Jax, Space Coast)

Chestnut Loop - 2 miles

16 milers return to Cady Way (NYC)

Isle of Sicily - 3 miles

Phelps to Windsong Loop - 3 miles

Balmoral to Cady Way via Whitehall - 2 miles

22 milers done

Cady Way Trail out 1 mile and back 1 mile

24 milers done

If you haven't done so already, be sure to check out our blog page:http://mymarathonpacegroup.blogspot.com




In addition to pictures from races and events, running routes, and other useful information, we also will include information for anyone in our group running for a cause. If you are fundraising and would like to have your information included, please email Terry to add that information to the blog.




Looking ahead: I know the Philadelphia marathon was not an officially targeted race and we do not have an official race schedule. However, I also know a good number of our group is running this marathon. Please let me know if you prefer to do the traditional 3 week taper or if you'll be doing a 2 week taper. For those wanting a 3 week taper, I'll be happy to plan out a long run for you on October 27th.

Posted with Blogsy

Miracle Miles...and Smiles!!

Jeremy and Nicky happy together and with a new PR

Lora and Laura....celebrating a great finish and thinking of Chicago!!

Pacing together

Brillo congratulating Vanessa on a great race!!

Rick and Sheri welcoming back Mark to racing!

Great friends and Brillo celebrating with Sheri's bagel!

Best Friends...and true Love!

Good friends

 

Posted with Blogsy

The Asheville Half!!!!

The Asheville Half Marathon is always a great time and this year was no exception!

Great friends meet and....

And gather!

And eat!!

And get good nights rest!

And reap the benefits of a great race!

A good re-look at the finishing hill.....

Did I really do that!!

Then they gather together again to...

EAT!!!!

And EAT!!!

Did we say Eat!?

Then off to...

Play!!

Then relive the good times and plan for next year!

 

Posted with Blogsy

Saturday Sept 15 pace group run

Hey,





This weekend we send Krystal, Maura, CeCe, and Bryan off to one of the best half marathons of the year! Asheville!!!!! There were a few more of us signed up for this race but because of injury and other factors we were not able to go. This race grows in popularity each year not only because of the uniqueness of the course and awesome scenery but because of the great time everyone has eating some great food and just fun hanging out with each other. This year Susan and Krystal have gone all out to put in some fun excursions in the mix (zip lining and white water rafting, oh yeah and a run with the Cherokee). So if you didn’t sign up this year we would encourage you to take a look at this race for next year!

Hope everyone is rested up and ready to tackle the longest run of the session, we have an early start planned. Chicago this is your last long run!!!!! You have heard us say this before but we will say it again, you should be thinking and planning this weekend’s run as if this was your race weekend.

Since this will be a long run for everyone so the pace will be slower,we will target around a 10 min per mile pace for the whole run, however we are at a point in the session where you may want to run a few miles of this run closer to your marathon pace. Notice we said a few miles and we said closer to marathon pace NOT faster than marathon pace. So please run your own pace according to how you feel and your own goals and do not feed into what others are doing.



Handy Links:

Our Pace Group Blog - don't forget to send in your race info...

Track Workout Paces

Running in the Heat

Race Predictor Calculator

Our Safety Rules

Our Running Routes





Rest up we will see you on Saturday!



T





WEEKEND MILEAGE- LONG RUN/EARLY STARTS = SLOWER PACE

Chicago................................22-24 miles! LAST LONG RUN!

USMC, New York................20 miles

Space Coast........................18 miles

Jacksonville.........................16 miles

Disney...................................14 miles

GOOFY...................................8 and 14 miles, DOUBLE RUN!

Half Marathons......................10 miles

Baker's Dozen Half................4 miles

Bring your RUN NUTRITION with you for this LONG mileage this weekend!



Meet at Cady Way at 4:00 Start at 4:10



The Plan:



Winter Park Pines loop 3 miles

Cady Way to Phelps via Balmoral 3 miles

Phelps to Welbourne 2 miles 12 milers head back to Cady Way

Winter Park Golf Course Loop 2 miles 14 milers head back to Cady Way

Welbourne to Glenridge 3 miles 16 milers head back to Cady Way via Balmoral

Baldwin Park loop 3 miles 18 milers head back to Cady Way Via Whitehall

Windsong Loop 2 miles

Glenridge to Cady Way 20 milers head back to Cady Way Via Whitehall

22 milers head back to Cady Way Via Balmoral with a turn into Windsong from Balmoral and

then out of Windsong on to Mizel to Cady Way.

Posted with Blogsy

Saturday Pace Group Run Sept 8

Hey

Hope everyone enjoyed their “down time” and you are feeling well rested and ready to get back into the routine. The good news is that we are ramping our mileage up gradually, so this weekend’s longest run is 14 miles, the bad news is that the weather is still hot and humid. This means you will want pay attention to your hydration and pace. Remember that at this point you should be getting your race routine down by focusing on your pre run.. nutrition, your clothing, body glide, how you hydrate ect...and your in run, nutrition and hydration.

Another important focus you should have right now is on what your race pace should be…NOT what you want it to be… you should always base your race pace and your training on where you ARE with your current conditioning. That is the reason that these 5K time trails that Susan does are so important, because it can give you a realistic look at where you are in your training. Too many runners make the mistake of basing their training and their race pace on where they WANT it to be rather that where they ARE!! So take advantage of these time trails!! If you are not able to do the time trails then use some local 5ks and 10ks to help you get an idea of your paces, look here to check them out, and get a grip on where you are with your training.



Handy Links:

Our Pace Group Blog - don't forget to send in your race info...

Track Workout Paces

Running in the Heat

Race Predictor Calculator

Our Safety Rules

Our Running Routes



Looking forward to seeing everyone Saturday.



T





WEEKEND MILEAGE-

Chicago, USMC, New York................14 miles

Space Coast......................................10-14 miles

Jacksonville......................................10-14 miles

Disney...............................................10 miles

GOOFY...............................................10 miles

Half Marathons..................................8 miles

BAKER'S DOZEN...............................3 miles



The Plan:



Meet at Cady Way 4:50 Start 5:00



Route:

Cady Way to Phelps 3 mile loop

Isle of Sicily 3 miles 8 miler head to Cady Way

Chestnut Loop 2 miles 10 milers head to Cady Way

Phelps to Welbourne 2 miles 12 milers return from Alabama

Welbourne to Phelps 2 miles

Phelps to Cady Way 2 miles

Terry Smith

Pace Group OYO Weekend

Hi.



Congratulations to everyone on successfully completing the longest run of the session last weekend!!! Well done!

As we begin to wind down the summer, we are starting to look toward our fall races which means most of us are in the heart of our race training and mileage is really building. So think REST!

This OYO weekend is the perfect time to cut back your mileage and give your body a well-deserved rest!!! Believe it or not REST is a part of your training and when you take time off or cutback mileage it does not mean you are slacking!! It is part of our race training strategy, to let your body recover and consolidate your gains (muscles build when you rest) and help prevent injury. You all have worked hard to get here and you should be proud of all the hard work you have done so take time to let your muscles build and your mind relax a little this weekend and be ready to come back strong next week.






For those of you in town this weekend please join us Saturday we will have our 2nd Wally's run of the session. Meet at 5:55am at Wally's at the corner of Mills & Weber for 6-9 miles. Please park on the street, not in the Wally's parking lot. We will meet in front of Wally's and will leave promptly at 6:05amFollowing the run, join us for our Labor Day celebration at Wally's for a couple drinks. Be sure to bring cash as they do not accept credit cards - bringing a clean shirt wouldn't hurt either! Breakfast to follow at Banana's!



The pace will be easy:

Here are the route options we'll be running on Saturday:



9 Mile Option: http://www.mapmyrun.com/routes/view/106128273



or



6 Mile Option: http://www.mapmyrun.com/routes/view/106499859



Handy Links:

Our Pace Group Blog - don't forget to send in your race info...

Track Workout Paces

Running in the Heat

Race Predictor Calculator

Our Safety Rules

Our Running Routes



Looking forward to seeing everyone Saturday!




Below is Susan’s mail:



T

Posted with Blogsy

Untitled

The CELEBRATION OF RUNNING 5K is truly a race to celebrate!

Jen (3rd place in her division) and Krystal PRs

Congrats to all those who participated - Melissa, Hung, Denise...

 

Tri time - Congrats to Toni (placed 5th overall) and Rachel (placed 2nd in her age group)

 

*Long run weekend - Our run will be done at a slower pace - 30 sec to 1 min. That means our long run will be run between 10:10 and 10:43.

 

 

 

 

Above is a picture of Rachel (third from left) and Toni next to her on the right, just before the start of their Tri


WEEKEND MILEAGE


Chicago, USMC, New York................20 miles

Space Coast......................................16 miles

Jacksonville......................................14 miles

Disney...............................................12 miles

GOOFY..............................................12 miles

Half Marathons....................................8 miles

 

Hydrate, hydrate, hydrate

 

Routes and Times

20, 16, 14 milers (4:05 meet; 4:15 start)

Pines Loop (3)

Cady Way to Windsong via Greene/Balmoral & back to Cady Way (5)

8 miles total

 

12 & 8 milers (5:40 meet; 5:50 start)

Cady Way to Phelps (2)

14 milers only - Chestnut Loop (2) then return to Cady Way from Phelps (2)

 

all others Phelps to Welbourne (2) - 8 & 16 return to Cady Way

Golf Course Loop (4)

Welbourne to Phelps (2)

Phelps to Cady Way (2)

 

WARNING! A Brazilian kick boxer guy has been spotted - he likes to touch women and will just jump in and start running with any group. If he is spotted we will call the police immediately.

Make sure you have a running partner! No one runs alone.

 

Pace information

Race pace 9:09 - 9:43

Long runs will be done at a slower pace - 30 sec to 1 min. That means our long run will be run between 10:10 and 10:43.

 

Handy Links:

Our Pace Group Blog - don't forget to send in your race info...

Track Workout Paces

Running in the Heat

Race Predictor Calculator

Our Safety Rules

Our Running Routes

 

Enjoy the run,

Jeri

 

Posted with Blogsy

Pace Group Run Saturday August 18

Good luck to those running the CELEBRATION OF RUNNING 5K this weekend!

Our Pace Group Blog - don't forget to send in your race info...

Saturday - Krystal will be Celebrating this weekend and Terry and Jeri will be running in Apopka.

Sunday (if interested)- Meet at Panera (Park Ave) for a 5:30am run with Terry and Krystal.

 

WEEKEND MILEAGE

Chicago, USMC, New York................14 miles

Space Coast........................................12 miles

Jacksonville........................................10 miles

Disney..................................................10 miles

GOOFY.................................................6 & 10 miles, DOUBLE RUN

Half Marathons....................................6 miles

 

Saturday- Apopka **** DO NOT PARK in front of Perkins****

Everyone meets at 5:05 for a 5:15am run time

989 W. Orange Blossom Trail, Apopka 32717

 

Options: 6.5 miles 8.5 miles 10.5 miles 14 miles

 

Pace information

Race pace 9:09 - 9:43

Long runs will be done at a slower pace - 30 sec to 1 min. That means our long run will be run between 10:10 and 10:43.

 

Handy Links:

Our Pace Group Blog - don't forget to send in your race info...

Track Workout Paces

Running in the Heat

Race Predictor Calculator

Our Safety Rules

Our Running Routes

 

Enjoy the run,

Jeri

Posted with Blogsy

Saturday and Sunday Pace Group Run August 11 n 12

Congrats to Tim, Jeri, and John - we all finished our triathlons!

Two options for this weekend - Saturday in Cady Way or/and Sunday at Clermont. Terry and Krystal will be running both!

WEEKEND MILEAGE-

Chicago, USMC, New York...............10 miles

Space Coast......................................8 miles



Jacksonville......................................8 miles

Disney.................................................8 miles

GOOFY.................................................8 miles

Half Marathons..................................6 miles

Saturday

Everyone meets at 5:30 for a 5:40 am run time

Route -

Cady Way to Glenridge via Balmoral = 3 (6 milers head back - same way)

Windsong Loop across from middle school = 2

(8 milers head back to Cady Way via Balmoral)

(10 milers head back too, but add on the Windsong before heading in)

Or

Sunday

Clermont for hills (optional)

The course is 7.7 miles and very hilly. Meet at 6:15am, leave the parking lot at 6:30am Sharp!

Please keep in mind that this is an optional run and there are no guarantees for running partners.

The start is at the National Training Center, 1099 Citrus Tower Blvd, Clermont 32711 - which is across the street from South Lake Hospital.

Course directions are attached.

Shorter mileage this weekend

Pace information

Race pace 9:09 - 9:43

Long runs will be done at a slower pace - 30 sec to 1 min. That means our long run will be runbetween 10:10 and 10:43.



Handy Links:



Our Pace Group Blog - don't forget to send in your race info...

Track Workout Paces

Running in the Heat

Race Predictor Calculator

Our Safety Rules - please review

Our Running Routes



Enjoy the run,

Jeri

Posted with Blogsy

Pace Group Run Saturday August 4

The Siesta Key count down clock is about to expire - good luck to Tim, Jeri, and John on their triathlons!

Pace information

Race pace 9:09 - 9:43

Our long run will be run at a slower pace - 30 sec to 1 min. That means our long run will be runbetween 10:10 and 10:43.

*If you are not comfortable with this pace, please email Susan so a more suitable group can be located for you.

Long run weekend for all

*hydrate well

Chicago, USMC, New York................18 miles

Space Coast......................................14 miles

Jacksonville........................................12 miles

Disney................................................10 miles

GOOFY..............................................10 miles NOT a Double Run this time!

Half Marathons.....................................8 miles

18 milers meet at 4:00 for a 4:05 start

Route - TBD for 4 miles by Terry and Krystal

14, 12, 10 and 8 milers meet at 4:50 for a 5:00 am run time

Route -

Cady Way to Phelps with a Windsong between = 4

Chestnut = 2 (8 milers head back - Phelps to Cady Way)

Phelps to Welbourne (church) = 2 (10 milers will turn back at the first walk break and head back to Phelps and then Cady Way)

(12 milers will run back from the church to Phelps and then to Cady Way)

14 and 18 milers keep running...

Short golf course = 2

Welbourne to Phelps to Cady Way = 4 (14 and 18 milers head back to Cady Way)

Handy Links:



Our Pace Group Blog - don't forget to send in your race info...

Track Workout Paces

Running in the Heat

Race Predictor Calculator

Our Safety Rules - please review

Our Running Routes



Enjoy the run,

Jeri

Posted with Blogsy

Apopka Run Saturday July 28

Congratulations to everyone completing their long run on Saturday! I know this was the longest mileage some of you have completed to date. I hope it went well and everyone is recovering nicely.

This weekend, we will take another trip to Apopka for some "hills." I highly recommend you take advantage of these field trips as it is likely your target race will not be nearly as flat as Winter Park, no matter how "flat" they say it is. The Disney Marathon even has "hills" a/k/a highway ramps. Besides, running some hills will only make you a better, stronger, and more well-adapted runner.

WEEKEND MILEAGE-

Chicago, USMC, New York................10 miles

Space Coast......................................10 miles

Jacksonville.......................................8-10 miles

Disney.................................................6 miles

GOOFY................................................6 miles

Half Marathons....................................4 miles

The Plan:

Meet in Apopka at 5:05
989 W. Orange Blossom Trail
Apopka 32717

Start at 5:15

Options: 6.5 miles 8.5 miles 10.5 miles 14 miles

Odds & Ends:

ST. AUGUSTINE HALF MARATHON SPECIAL DISCOUNTED RATE- Join other MarathonFesters at the St. Augustine Half November 18th! Register online using the code TRACK2012 for a discounted rate on any of their races that weekend. This offer expires July 31.

ORLANDO HALF MARATHON DISCOUNTED RATE- REGISTER NOW for the Orlando Half Marathon on Saturday, Dec. 1, 2012! Amped up after party with Derek and the Slammers performing, long sleeve tech tee and a stunning medal are just few reasons why! It’s $10 off for MarathonFest runners using code TSFAN12. THIS OFFER EXPIRES July 31! Register now at www.orlandohalfmarathon.com

NYC Marathon: we have someone looking for a roommate for NYC, so if you are running NY and looking to hold down expenses contact Krystal

Asheville (Biltmore Estate) Inaugural Marathon just opened up we already have a couple of people signed up it is only open to 1300 runners this one will close up fairly quickly so …..

Handy Links:

Our Pace Group Blog

Track Workout Paces

Our Running Routes

Running in the Heat

Race Predictor Calculator

Our Safety Rules

Posted with Blogsy

Pace Group Run Saturday July 21

As stated in Susan's email, this is the first official long run and early start for the season. Please be sure you are hydrating and eating well this week. Florida summers are HOT and HUMID, as we all know!! To really get an idea of how much you are losing in fluids, weigh yourself before a run and then immediately afterwards. Also remember, you replenished some fluids while on your run. You may be surprised by how much fluid weight you have lost. Personally, I'll end up losing anywhere between 2-4 and occasionally up to 5 lbs from fluid loss on a run. So, drink plenty of water and sports drinks this week in preparation.

Also, now is the time to experiment with your race nutrition. Susan has plenty of nutrition suggestions in this week's email. If you already know what works best for you, stick with that, but if you have been wanting to try something new, now is the time. You do not want to try out sports beans for the first time during your race only to find out they do not agree with your GI tract. Always remember for race day it's "tried and true, nothing new." Use these long runs as dress rehearsals. Try out your pre-race meal, race day nutrition, clothing options, etc. Better to find out now what works and what does not than put all of your training and hard work in jeopardy on race day by experimenting then.

Now, for the mileage options and game plan:

WEEKEND MILEAGE-

Chicago, USMC, New York................16 miles

Space Coast......................................12 miles

Jacksonville......................................10 miles

Disney...............................................8 miles

GOOFY...............................................6 & 8 miles DOUBLE RUN!

Half Marathons..................................6 miles

12 & 16 milers

Arrive at Cady Way at 4:15; leave at 4:25

CW to Phelps (2 miles)

Chestnut (2 miles)

Phelps to CW (2 miles)

6, 8 & 10 milers

Arrive at Cady Way at 5:30; leave at 5:40

CW to Glenridge (3 miles)

(12 & 6 milers return to CW via Balmoral - 3 miles)

Playboy Loop (2 miles)

(8 milers return to CW via Balmoral - 3 miles)

Baldwin Park (2 miles)

CW via Balmoral (3 miles)

 

Posted with Blogsy

Pace Group Run Saturday July 14

Wow! What a turnout we had for the first Wally's Run of the session. It was so good to see all of you out there and getting to know everyone new to our group after the run. If you have not done so already, check out some of the photos from Saturday here: http://mymarathonpacegroup.blogspot.com/2012/07/wally-run.html

This weekend, we start building mileage again! The mileage options will be 5, 6, 8 and 12 miles. Please be sure to read Susan's training tip for this week regarding pacing. This is very important information for summer training.

Here's the game plan:

12 milers - meet at Cady Way at 4:35am and start the run at 4:45am

4 mile Windsong loop & return to Cady Way

5, 6 and 8 milers - meet at Cady Way at 5:30am and start the run at 5:40am

CW to Glenridge via Balmoral (3 miles)

5 & 6 milers return to CW via Whitehall (2 miles)

6 milers run out 1/2 mile on CW trail turn around and return to CW

8 & 12 milers - Glenridge to Sinkhole loop and back to Glenridge (2.5 miles)

Glenridge to CW via Balmoral/Loch Berry (2.5 miles)

Your Race!!!! Thank you to those who have sent us your race info, if you haven’t done so please let us know as soon as you can.

ST. AUGUSTINE HALF MARATHON SPECIAL DISCOUNTED RATE- Join other MarathonFesters at the St. Augustine Half November 18th! Register online using the code TRACK2012 for a discounted rate on any of their races that weekend. this offer expires July 31.

 

NYC Marathon: we have someone looking for a roommate for NYC, so if you are running NY and looking to hold down expenses contact Krystal

Asheville (Biltmore Estate) Inaugural Marathon just opened up we already have a couple of people signed up it is only open to 1300 runners this one will close up fairly quickly so …..

Handy Links:

Our Pace Group Blog

Track Workout Paces

Our Running Routes

Running in the Heat

Race Predictor Calculator

Our Safety Rules