Hi
We want to welcome all new pace group members as well as our returning vets to the Summer session of Marathonfest. Our goal marathon time is
4:00 (
9:09 pace) to
4:15 (
9:44 pace) we run 10 and 1 intervals. For runs 14 miles or longer we will run 30 seconds to 1 minute
SLOWER than marathon pace (this pace includes our walk breaks). For runs shorter than 14 miles we will run closer to marathon pace but we do not encourage running faster than marathon pace (we save our speed for track and tempo runs). Our top goals are for you to arrive at your marathon healthy, well trained, and to have had a good time in the process. Our pace group has a
Blog where we post our weekly runs, so if for any reason you don’t get a mail from us you can always look on the blog for the latest on the weekend run. For our new runners you can check out the
If You Are New to our Group section of the Blog for more complete info about our group and training.
For
everyone please let us know your
target races, it is important for us to know who is targeting what race, this is extremely helpful for us when we are planning our weekly schedules and of course we will post them on the count down clocks.
Ok now down to business…. A Big congratulations to Rachel who placed third in her age group this weekend at her triathlon!! This is all in preparation for her Half Iron Man in September way to go Rachel!
Odds N Ends:
SATURDAY, JUNE 23 SEMINAR- Got questions? Bring them! After the run, attend the Seminar at Track Shack
at 10am! Everyone has tons of questions about all the various training paces, pace groups, mileage, cross-training, and on and on. So..... Susan will be there to discuss our training paces, the training schedule, mileage, and anything else that comes up.
Sunday, June 24 Jeri will be leading a group biking from Cady Way for 25-30 miles email Jeri if interested
Jeriwe@gmail.com
ST. AUGUSTINE HALF- Use discount code TRACK2012 for a discounted entry fee. This is good for any of the race distances that weekend. This offer is good
until July 31.
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
This weekend we will start picking up our mileage and targeting 5,8, and 12 miles and Goofy runner have a double run.
WEEKEND MILEAGE- We increase mileage this weekend!
Chicago, USMC, New York...........12 miles
Space Coast, Jacksonville.............8 miles
Disney............................................5 miles
GOOFY.....................................4 & 5 miles DOUBLE RUN WEEKEND!
Half Marathons...............................5 miles
Looking forward to seeing everyone this weekend!
T
The Plan:
10 and 12, milers meet at Cady Way 4:30 Start 4:40
Route:
Cady Way to Phelps 2 miles
Phelps back to Cady Way Via Balmoral to meet rest of group 3 miles
5 and 8 milers meet at Cady Way 5:30 Start 5:40
Cady way to Glenridge via Balmoral 3 miles
5 and 10 milers head back to Cady way Via Whitehall and Green 2 miles
8 and 12 milers Playboy loop (Windsong Loop) 2 miles
Glenridge to Cady Way (Whitehall) 2 miles
8 milers do 1 mile on Cady Way Trail
Below is Susan’s Group Mail:
Ok! It's time to get settled in to your pace groups so we can move into training mode! IF you don't know which group you should run with, please contact me right away at
susiwellness@aol.com
This week you should receive 2 emails. This one from me through Track Shack on Monday, and one from your Pace Group later in the week, usually Wednesday or Thursday. Your Pace Group email will tell you exactly what time and where to meet them for the weekend run. Many of our Saturday groups will start at different times and locations in Winter Park now that most runners have found their pace group. The Good News is that staggering the start times and locations helps us deal with crowded roads and support stops
on Saturday morning. The Bad News is that if you decide to just show up at Cady Way
Saturday morning at 5:45am, your pace group may be gone. Don't get left behind! Know when and where to meet your pace group.
SATURDAY, JUNE 23 RUN- We increase mileage this weekend! Pace Groups will start their runs at different times and some will start at different locations. READ your emails so you know when and where to meet your Pace Group.
SATURDAY, JUNE 23 SEMINAR- Got questions? Bring them! After the run, attend the Seminar at Track Shack
at 10am! Everyone has tons of questions about all the various training paces, pace groups, mileage, cross-training, and on and on. So..... I will be there to discuss our training paces, the training schedule, mileage, and anything else that comes up.
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.
FACEBOOK MARATHONFEST- Join us! Stay up-to-date on the latest training info, race plans, weather updates, etc.
ROAD RAGE INCIDENT- Several groups reported a road rage incident on Glenridge Way
Saturday morning. This incident took place on Glenridge Way, between Winter Park Road and General Rees Avenue, runners were heading east on Glenridge Way. A white Nissan Murano, driving west, honking its horn, was swerving toward runners who were running in single file in the bike lane. The driver did this a second time to a second set of runners, also running single file in the bike lane. It is best to run on the sidewalk on this stretch of road since it's near a busy intersection. A good lesson in why it's important to always be aware of your surroundings and run defensively! Run Safe!
PACE GROUP PLACEMENT- Email me if wish to switch pace groups OR if you wish to receive more than 1 pace group email.
THIS WEEK'S TRAINING---------------------------------------------------------------------------------------
QUOTE OF THE WEEK- "To get through the hardest journey we need take only one step at a time, but we must keep on stepping." ~ Chinese Proverb
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 on the track for a half mile (2 laps) to as much as 2 or 3 miles, depending upon your running background. Coaches will be present
at 5am and
6pm to explain the workouts and help you get started. These workouts last approximately 1 hour. Support will be pulled a few minutes after the hour.
Which Speed Workout should you do?
DO MILE REPEATS: If you are new to MarathonFest, new to track, or if you are not doing a race until December or January, or if you are coming in under the recommended mileage base
Do TRACK: If you are an Alumni Runner, already accustomed to track work, and doing a Fall race in September, October or November
The Workouts are:
1) Mile Repeats - 2, 3 or 4 x 1 mile @ goal Full or Half-Marathon Race Pace. Take 3 to 4 minutes between mile repeats for recovery.
Mile Repeats at your goal race time will help develop your endurance, conditioning and pacing ability before hitting the track for more intense speed work. This is the place to begin your speed work training. Try adding 1 more mile repeat until you build to 4 miles. Once at 4 miles, keep the mileage there, but work on consistency. Run each mile within a 5 second variance of one another. This will help you when we transition to the track in a few weeks.
OR
2) 2 or 3 sets of 1200,800,400 - the 1200's and 800's are at 10k pace; the 400's are at 5k pace
Use the Pace Charts at the track for your interval times
Run a 1200 (3 laps) @ 10k pace.....jog or walk a 200 for recovery
Run an 800 (2 laps) @ 10k pace.....jog or walk a 200 for recovery
Run a 400 (1 lap) @ 5k pace..........End of Set 1, take 3 to 4 minutes for complete recovery, walk, get water
REPEAT
Try keeping each interval the same time for each set. Consistency!
After you have completed the workout, walk or jog easy for at least 1 or 2 laps to cool down. And STRETCH after your cool down!
THURSDAY RUN (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. Coaches will be present
at 5am and
6pm to explain the workouts and help you get started. These workouts last approximately 1 hour. Support will be pulled a few minutes after the hour.
The Workout- Hill Run this week! We have 3 to 6 miles of hills on the schedule. Don't worry, they are Winter Park hills....
Training pace: The goal is to run this workout AT your goal race pace to slightly slower. Your pace will depend upon your readiness for the hills and the heat and humidity slow down factor. Focus on just running the course during our first hill workout and getting a feel for the hills rather than your pace. There is plenty of time to dial it in on your pace later.
Run Course:
Run the WindSong Loop and the connecting road to Timberlane Shores
Enter Timberland Shores, turn right and run DOWN Blue Ridge
Run UP Winchester and return to GMS. Get Water. 2 miles.
REPEAT as needed for mileage:
Run the WindSong Loop and return to GMS for 3 miles
Repeat WindSong and Timberlane Shores for 4 miles. Get water.
Then...
Run WindSong and return to GMS for 5 miles
Run WindSong and Timberlane Shores again for 6 miles
After you have completed the workout, walk or jog easy for at least 1 or 2 laps to cool down. And STRETCH after your cool down!
WEEKEND RUN DETAILS- READ YOUR PACE GROUP EMAILS FOR YOUR SPECIFIC RUN DETAILS!
Saturday- Cady Way, 2525 Cady Way, Winter Park
Sunday- Behind Brandywine's Deli, 505 N. Park Ave., Winter Park
WEEKEND MILEAGE- We increase mileage this weekend!
Chicago, USMC, New York...........12 miles
Space Coast, Jacksonville.............8 miles
Disney..............................................5 miles
GOOFY.....................................4 & 5 miles DOUBLE RUN WEEKEND!
Half Marathons...............................5 miles
WEEKEND SUPPORT- 5:30am to 9am
Saturday- Cady Way, Phelps Park, Glenridge, Church, Golf Course, and Balmoral
Sunday- Water Fountain at Brandywine's, Phelps Park, and Golf Course
TRAINING TIP- Goofy has it's first Double Run of the session this weekend. There are a variety of ways to handle a Double Run Weekend. 1) If you are in a Saturday pace group, run the shorter half marathon mileage
on Friday 2) If you are in a Sunday pace group, join a Saturday pace group for the shorter half marathon mileage on Saturday and do the longer marathon mileage on Sunday 3) If you are in a Saturday pace group, but can't run on Friday- you can run the longer marathon mileage on Saturday with your usual pace group, then run the shorter half-marathon mileage on Sunday with our Sunday group. Even though this is not the exact order of the Goofy event, you still get the training effects of the double run. If you wish to get on the Sunday group email list for any runs, please email me at
susiwellness@aol.com
For those of you running GOOFY, but are also doing an earlier marathon like Chicago or New York first, what to do? Run the long mileage for your marathon, which is 12 miles this weekend, first. This long run is your priority. Then, you can also do the shorter half marathon mileage for the Goofy event, which is 4 miles this weekend, the next day.... AFTER your long run. If you are going for a PR in this earlier marathon, then better that you run the shorter half marathon mileage the day AFTER your long run. You can run it very slow, and use it as a Recovery Run. Then AFTER your this marathon (and your PR), you can switch the order of your long and short mileage Double Run days to the order of the GOOFY Challenge.
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
Sincerely,
Terry
