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

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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

 

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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

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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

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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

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