Friday, July 27, 2012

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:

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:

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Tuesday, July 17, 2012

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)

 

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Wednesday, July 11, 2012

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


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Saturday, July 7, 2012

Wally Run!!!

Our first Wally's run of the year was a great success!!! We had a great turn out, a lot of fun, and it was a great opportunity for everyone to get acquainted!

The Gathering...didn't realize we were getting a group tattoo designed!?

Ready Set..........

It looks like we made it to the first water stop with out
missing anyone we may of picked up an extra......

Some pretty nice smiles

Melissa and Brittany

Still looking Great

Cat and Sherri training for MCM and looking Good!!

The Arrival ... Wally's

Hydration!

Mary Lou checking ID

Laura making a point and look who's listening!

Something Bryan said
They were caught completely by surprise!!

Seperated at birth


Toast Worthy!
Nikki and Jeremy ...Nikki with a PR smile

CeCe is going to Asheville!!!

Tiffiany seems to know something

Holding on to Greg's special .....

Greg's holding on to Mary Lou's Gift...

Not quite sure how to describe this


A final Good Bye to Banana's ... till next time


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Tuesday, July 3, 2012

Pace Group Run 4th of July Weekend Run

Happy Fourth of July and congratulations on one month of training down! Also, congratulations to everyone who braved the Apopka "hills" for the first time. Remember, the terrain in Apopka is what runners pretty much everywhere else run on a regular basis and, likely, will be similar to the terrain you'll experience in your marathon or half marathon - even Disney!! I encourage all of you to come out to Apopka every time we have that as an option. Even if you are targeting a race that's touted as being "flat," running the rolling hills will only make you stronger!


This is a short week of training because of the 4th of July holiday. Thursday and Saturday will be "OYO" this week. For those of you new to distance, feeling fatigued, or if you just need a little break (there's absolutely nothing wrong with that!), I highly recommend taking Susan's advice and either completely take off from running on Thursday and Saturday or go for short, very easy miles.

For those of you who are in town this week, more experienced to distance, and those still feeling pretty good after this month of training, we will have a couple options on Thursday and Saturday if you would like to run. Thursday morning, we will meet at Glenridge at the normal morning location for 6-8 miles starting promptly at 4:30am. If you wish to run, please be there by 4:20am.

Saturday morning, we will have our first Wally's run of the session. Meet at 5:50am 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 6am. Following the run, join us for our celebration of Independence 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!

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


or


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.
LOOKING AHEAD: Register for the Watermelon 5k on July 4th! We are OYO (On Your Own)Thursday, July 5th and Saturday/Sunday, July 7th and 8th for the Holiday Weekend. Enjoy the break!
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 …..










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