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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