Pace Group Weekend Run Sat July 17

Hi Gang,

Great job in the hills of APK! There will be plenty more opportunities for hill work (Apopka and Clermont) throughout the session.

This weekend we extend our mileage…

WEEKEND MILEAGE-

10/3- Twin Cities/Wineglass/Freedom Run..... 16 miles
10/10- BayState/Chicago/Mohawk Hudson....16miles
10/17- NIKE Full/Half................................. 16 miles
10/30- Marine Corps/Ridge to Bridge........16 miles
11/7- ING New York.................................16 miles
11/28- Space Coast Full/Half..................... 14 miles
12/19- Jacksonville.................................... 12 miles
12/4 & 1/8- OUC Half/Disney Half............... 8 miles
1/9- Disney Full........................................ 10 miles
1/8 & 9- GOOFY.......................................10 miles

GAME PLAN

***Please note our starting times***
Cady Way
14-16 milers
4:45am start (4:30am arrival) *we will be leaving on time!
*6 miles & return to CW
6am start (5:45am arrival)
*10 miles or less
Route:
CW to Phelps (2)
Phelps to Park Ave (2)
*8 /14 milers return to CW via Phelps
Park Ave to Glenridge (3)
Glenridge to CW via Balmoral (3)

On these long runs, our goal is to cover the mileage and feel reasonably well at the end. This time of year makes it difficult! So, your preparation going in to these Saturday runs is vital for your success. Here’s a few long run reminders:
· Hydrate throughout the week. Waiting till the end of the week to drink up is a recipe to bonk on Saturday.
· Plan your pre & post run meals. Find out what works for you on these runs so you’ll have a game plan for race weekend.
· Supplements (Gel/Gu/Sharkies/Electrolytes/…), see what works for you.
· Get plenty of rest going in to the weekend.
· Experiment with clothes you may wear on race day.
· Body Glide, lube up!
· Our Pace will be “comfortable”…you may choose to pick up the pace a bit mid-run, but remember you want to feel decent at the end.
· Ice bath or post run swim, what helps you recover better after a long run?

During this session everyone will have a weekend run that just isn’t “our day.” Speak up if you feel like you’re going south during a run (light headed/dizzy/nauseous/cramping). There’ll be other runs and your training will not suffer.

Congrats to “part-time” group member Hung Ng! Today, Hung completed the Badwater UItra…135 miles...temps over 100 degrees in Death Valley, CA = Fun!

If you haven’t done so, please utilize our group’s blog www.mymarathonpacegroup.blogspot.com Terry does a tremendous job keeping us informed.

See you Saturday,
R.

Page's IRONMAN

Outline of Susan's talk on Protein intake

Below is an Outline Jeri made of remarks Susan Paul made at a recent talk she did at Track Shack on the importance of protein in a runners diet and general intake recommendations: Thanks Jeri.

Eat protein at each meal and snack

To get recommended intake,
Take your body weight divided by 2.2 = weight in kilogram times .9 = how many grams of protein you should each everyday.

Our diets should look something like this…

Carbohydrates 40-60%

Protein 20-30%

Fat 10-20%

Before long runs eat 200 calories

45-60 minutes into the run take the first supplement (or half of it) with water then repeat every 20-30 minutes

You can alternate water + supplement and Gatorade

After a long run eat/drink within 20-30 minutes a mix of protein, carbs and fat – low fat chocolate milk works well

Wally's 2

Making sure we are well Hydrated!!!

The Gathering

Ray and Phillip with the Surprise Host!!!!

Thanks Jerry!!!

The "Mayor" (Mark) of Wally's giving the official tour to

the new pace group members

All smiles.... another sucessful Wally Run

Weekend Pace Group Run June 5th

Hi All!

This group reached another milestone last weekend! Those of us who ran from Wally's last weekend had a blast. The 8 miles of different scenery was a nice change (excluding the dude bathing out of a bucket under I-4), but the highlight was certainly being the first customers at the bar, 7:30am! Many thanks to Mark Merritt for introducing us to Mary Lou-the bar keep, and to Ruthie for the water support. We've tentatively scheduled our next pub run for the OYO weekend over July 4th. Wally's will once again host the group!

We have another week until the next session begins, but we will have a group run offered this Saturday.
GAME PLAN
***Brandywine's is the starting point***
5:30am (5:20 arrival)
10 miles (with the option to go less)
Route TBD by those who show
*coffee & nosh at Panera or Palmano's afterwards

Next Session
*sign up now! http://www.trackshack.com/training/training-marathonfest.shtml
*session starts next Tuesday (6/8) with the track sessions morning & night, 1st Saturday run is 6/12.
*as usual, we'll have all the major races covered in our group.
*4:00-4:15 (1:50-2:00 1/2) pace group / 10&1 intervals
Check out the group's blog www.mymarathonpacegroup.blogspot.com Terry's has done a great job keeping us informed. Please utilize this site!

Finally, I've cc'd several old members (friends) of our group in hopes they think about coming back for another 26.2 or 13.1!

Can't forget to thank Jeri for handling the emails all spring...Thanks!
Take Care,
R.

Parking Garage Gang

The First Annual Wally's Run

Here are the PIXs of the !st Annual Wally Run

Good looking Group (especially the new kid on the end)

Welcome Krystal

We look right at home!

The founder of the Feast or should we say Beast

All good things must end

Jeri and Doug Tie the Knot !!!!!!!!! Congratulations!! May 8 2010

Jeri Consults the Bridesmaids to make sure everything is just right!

This about sums it up

Needs no explanations

The Introductions

Lets get this Party Started

Kissing the Bride 101

Giving Proper Thanks

All Cleaned up and hopefully some place to go :)