Hey
Hope everyone enjoyed their long Labor Day weekend and is coming back well rested ready to run!
This weekend we have a number of options..... for those who feel they need a little hill work out Jeri will be leading the Apopka run. Jeri has a 5:15 Meet and 5:30 Start Planed for Apopka. For those wanting something a little faster we have the Autumn Rock n Run 5k . All of this is in addition to our WP run that will include a mileage options for 10, 12, 14, 16, 18, 20 this week.
As always prepare this week with proper hydration and pre run prep.
This weekend we will have two starts from Cady Way:
The Plan: Two Starts
The First those wanting mileage greater than 14 Meet at 3:45 and Start 4:00 for 6 + route will be announced
The Second for those wanting 14 or less a Meet at 5:15 and Start at 5:30
Cady Way to Phelps 3 mile route
Phelps to Brandywines 2 miles
Brandywines to Glenridge 3 miles
Baldwin Park 2 mile loop 10 and 16 milers head back to Cady Way via Whitehall
Windsong 2 mile loop from Glenridge 12 and 18 milers head back to Cady Way via Whitehall
14 milers and 20 milers head to Cady Way from Via Whitehall
Odds N Ends
Next week we go long again so prepare accordingly
Miracle Miles coming up September 25
As always check out our Blog... we have added a few new articles.
See you Sat
T
Wednesday, September 8, 2010
Wednesday, September 1, 2010
Pace Group OYO Weekend Run
Hey
Congratulations on completing a great long run last week!!! Looked like most runners completed their distances with little problem and special props to those who had distance PR's Sat.
Also a Special Salute to Page who had an Awesome Iron Man competition under difficult conditions. Way to go Page!!
This weekend is an OYO Weekend and a number of us will be out of town, however for those who are planning on being in town there are a couple of options:
The first is in Winter Park: Jeri and Ruthie will be leading a group from Brandywines for 10 with a 5:45 meet and a 6 a.m. Start. The route will be determined at the start.
The second is in Clermont: I (Terry) will be leading a group from The National Training Center for 7 to 10 with a Meet at 5:15 and 5:30 Start. Please email bockway@aol.com me to let me know your coming, so I know what support to have and so I can be looking for you and if you need directions let me know.
Odds and Ends:
This Thursday there is an informal get together at Eola Wine Co. in Winter Park for drinks between 5:30 and 6:00 hope to see you there!
Saturday September 11 there is will be the option of an Apopka Hill run
Don't forget the Miracle Miles coming up September 25th
Have a great Labor Day Weekend!!!
T
Mileage Below:
WEEKEND MILEAGE-
10/3- Wineglass/Freedom Run Full/Half...... 10/6 miles
10/10- Chicago/Mohawk Hudson................. 10 miles
10/17- NIKE Full/Half................................. 10/6 miles
10/30- Marine Corps/Ridge to Bridge........ 10 miles
11/7- ING New York................................10 miles
11/28- Space Coast Full/Half..................... 10/6 miles
12/19- Jacksonville....................................8-10 miles
12/4 & 1/8- OUC Half/Disney Half............... 6 miles
1/9- Disney Full........................................8-10 miles
1/8 & 9- GOOFY.......................................8-10 miles
Congratulations on completing a great long run last week!!! Looked like most runners completed their distances with little problem and special props to those who had distance PR's Sat.
Also a Special Salute to Page who had an Awesome Iron Man competition under difficult conditions. Way to go Page!!
This weekend is an OYO Weekend and a number of us will be out of town, however for those who are planning on being in town there are a couple of options:
The first is in Winter Park: Jeri and Ruthie will be leading a group from Brandywines for 10 with a 5:45 meet and a 6 a.m. Start. The route will be determined at the start.
The second is in Clermont: I (Terry) will be leading a group from The National Training Center for 7 to 10 with a Meet at 5:15 and 5:30 Start. Please email bockway@aol.com me to let me know your coming, so I know what support to have and so I can be looking for you and if you need directions let me know.
Odds and Ends:
This Thursday there is an informal get together at Eola Wine Co. in Winter Park for drinks between 5:30 and 6:00 hope to see you there!
Saturday September 11 there is will be the option of an Apopka Hill run
Don't forget the Miracle Miles coming up September 25th
Have a great Labor Day Weekend!!!
T
Mileage Below:
WEEKEND MILEAGE-
10/3- Wineglass/Freedom Run Full/Half...... 10/6 miles
10/10- Chicago/Mohawk Hudson................. 10 miles
10/17- NIKE Full/Half................................. 10/6 miles
10/30- Marine Corps/Ridge to Bridge........ 10 miles
11/7- ING New York................................10 miles
11/28- Space Coast Full/Half..................... 10/6 miles
12/19- Jacksonville....................................8-10 miles
12/4 & 1/8- OUC Half/Disney Half............... 6 miles
1/9- Disney Full........................................8-10 miles
1/8 & 9- GOOFY.......................................8-10 miles
Saturday, August 28, 2010
Aug 28th 20 mile runners
A lot of smiles after this run was done!! Unfortunately we were not able to capture all the 20 milers because the photographer either had his finger over the lens or the picture turned out in a way that his knees would of been broken had they been published. Great run by everyone this morning!! Rest up and enjoy the weekend!
Wednesday, August 18, 2010
Pace Group Weekend Run August 21
Hey
A big thanks to Ruthie and Todd for hosting our group gig this past weekend. We had a good turn out and it was great to see everyone in their “street” clothes. I think I can safely say a good time was had by all!!
Congratulations to John and Tatjana for their Falmouth finish this past weekend! It looked like it was a great time as well as terrific weather.
This weekend, in addition to our normal Saturday run there is a Clermont run available. So if you are planning on running both days, plan your Saturday pace and mileage accordingly.
This heat has been brutal and has affected some of us more than others. Remember these runs are when you need to try different things to see what works, so if you have been struggling during some these runs you might try to hydrate differently during the week. Instead of relying exclusively on water, some of our runners have had some success hydrating during the week using more Gatorade, FRS, or other electrolyte replacement drink. Others have had success by slowing down their pace. Be sure talk to others to see what is working for them or if something is working for you… share it.
WEEKEND MILEAGE-
10/3- Wineglass/Freedom Run Full/Half...... 20/20/12 miles
10/10- Chicago/Mohawk Hudson................. 10 to 14 miles
10/17- NIKE Full/Half................................. 10 to 14/8 miles
10/30- Marine Corps/Ridge to Bridge........ 10 to 14 miles
11/7- ING New York................................ 10 to 14 miles
11/28- Space Coast Full/Half..................... 10 to 14/8miles
12/19- Jacksonville.................................... 10 miles
12/4 & 1/8- OUC Half/Disney Half............... 8 miles
1/9- Disney Full........................................10 miles
1/8 & 9- GOOFY.......................................6 and 10 miles, it's a DOUBLE RUN!
The Plan:
Meet 4:45 Start 5:00
Cady Way to Phelps 2 miles
Phelps to Bradywines 2 miles
Golf Course Loop 2 miles
Brandywines to Phelps 2 miles 10 milers head back to Cady Way
Chestnut Loop 2 miles 12 milers head back to Cady Way
Phelps to Cady Way via Windsong loop 4 miles
Odds N Ends:
Brooks Reps will be at Cady Way for some give aways
Next week some us will have a 20 miler so be sure to prepare and hydrate well next week.
Reminder to check our Blog and please send us your race picture as well as any running pixs you happen to take and keep it book marked.
T
A big thanks to Ruthie and Todd for hosting our group gig this past weekend. We had a good turn out and it was great to see everyone in their “street” clothes. I think I can safely say a good time was had by all!!
Congratulations to John and Tatjana for their Falmouth finish this past weekend! It looked like it was a great time as well as terrific weather.
This weekend, in addition to our normal Saturday run there is a Clermont run available. So if you are planning on running both days, plan your Saturday pace and mileage accordingly.
This heat has been brutal and has affected some of us more than others. Remember these runs are when you need to try different things to see what works, so if you have been struggling during some these runs you might try to hydrate differently during the week. Instead of relying exclusively on water, some of our runners have had some success hydrating during the week using more Gatorade, FRS, or other electrolyte replacement drink. Others have had success by slowing down their pace. Be sure talk to others to see what is working for them or if something is working for you… share it.
WEEKEND MILEAGE-
10/3- Wineglass/Freedom Run Full/Half...... 20/20/12 miles
10/10- Chicago/Mohawk Hudson................. 10 to 14 miles
10/17- NIKE Full/Half................................. 10 to 14/8 miles
10/30- Marine Corps/Ridge to Bridge........ 10 to 14 miles
11/7- ING New York................................ 10 to 14 miles
11/28- Space Coast Full/Half..................... 10 to 14/8miles
12/19- Jacksonville.................................... 10 miles
12/4 & 1/8- OUC Half/Disney Half............... 8 miles
1/9- Disney Full........................................10 miles
1/8 & 9- GOOFY.......................................6 and 10 miles, it's a DOUBLE RUN!
The Plan:
Meet 4:45 Start 5:00
Cady Way to Phelps 2 miles
Phelps to Bradywines 2 miles
Golf Course Loop 2 miles
Brandywines to Phelps 2 miles 10 milers head back to Cady Way
Chestnut Loop 2 miles 12 milers head back to Cady Way
Phelps to Cady Way via Windsong loop 4 miles
Odds N Ends:
Brooks Reps will be at Cady Way for some give aways
Next week some us will have a 20 miler so be sure to prepare and hydrate well next week.
Reminder to check our Blog and please send us your race picture as well as any running pixs you happen to take and keep it book marked.
T
Sunday, August 8, 2010
Ever get a Wild Hare???
Here is how it starts
Then it goes down hill from there!! (2,200 ft. to be exact)
We pick up a few friends and then go down even
Further!!
And Even Futher!
Until you come together and........
Are thankful for great friends that have that Wild Hare Too!!
Thursday, August 5, 2010
Pace Group Weekend Run Aug 7
Hi Gang,
Congrats to everyone who survived the steamy runs in WP and Apopka last weekend. If you feel you prepared yourself well and still had a tough run (more miserable than expected...), don't be discouraged. It's an old message, but this is the point in our training schedule where self doubt can creep in as our miles build week over week. Continue to tweak your routine going in to our Saturday runs...pay a little more attention to your food & beverage intake; sleep in one day in lieu of cross training; utilize the DVR and get to bed an hour earlier! But, most importantly, continue to show up to run with the program 3 days a week!
On that note, things don't ease up for us this week...
WEEKEND MILEAGE-
10/3- Wineglass/Freedom Run Full/Half...... 10/10/8 miles
10/10- Bay State/Chicago/Mohawk Hudson.....18 miles
10/17- NIKE Full/Half.............................. 18/10 miles
10/30- Marine Corps/Ridge to Bridge... 16-18 miles
11/7- ING New York /Indy .................. 16-18 miles
11/28- Space Coast Full/Half.................16/10 miles
12/19- Jacksonville................................ 14 miles
12/4 & 1/8- OUC Half/Disney Half........10 miles
1/9- Disney Full..................................... 10-12 miles
1/8 & 9- GOOFY.................................... 10-12 miles
1/2ers...................................................10 miles
GAME PLAN
***Note Starting Times***
4:30am START (4:20 arrival)
14-18 milers
Cady Way
8 miles & back to CW
Route
CW to Phelps (2)
'Mini' Isle of Sicily loop (2)
Phelps to Windsong to CW (4) *water at Balmoral
6am START (5:50 arrival)
6-10 miles
Route:
CW to Phelps (3m loop) *water at Balmoral
*14 milers return to CW via 3 mile loop
Phelps to Park Ave (2)
Park Ave to Glenridge (3)
Glenridge to CW via "Whitehall" to "Greene" (2.5m)
***As long as you have someone to run with, feel free to alter your mileage goal.
***Please tell a group leader or group member if you're off your game during the run. If you're feeling lightheaded &/or dizzy, pack it in and let someone walk you in or get you assistance. There will be other runs, don't endanger yourself trying to cover a few extra miles!
Reminders...
*hydrate , hydrate and hydrate all week...
*bring your supplements.
*plan your pre/post run meals.
*post run ice bath or swim?
*consider a shirt change between the 8 miles @ 4:30 and the 6am start.
Pace: For those of us struggling to finish these long runs, we're really going to slow down this week. We need to cover the miles and find a way to feel decent at the end.
Looking ahead:
8/14
GROUP GIG: Ruthie, and her husband Todd, have kindly offered to host a causal group open house on Saturday, 8/14, at 4:30ish.
Please bring your spouse/significant other and your beverage of choice. Ruthie is providing some food, but we could use a few volunteers to showcase their culinary skills. If you'd like to bring a nosh, please email Ruthie todddeveau@sbcglobal.net to coordinate... Also, Ruthie didn't ask for rsvp's but please shoot her a msg if you plan to attend. I'll forward directions in next week's email.
Odds 'n Ends:
* http://mymarathonpacegroup.blogspot.com/ Our group blog!
*Wish Terry, Adrianna & Tony luck as they travel to the NC mountains this weekend for the "Wild Hare 25k".
See you Saturday,
R.
Congrats to everyone who survived the steamy runs in WP and Apopka last weekend. If you feel you prepared yourself well and still had a tough run (more miserable than expected...), don't be discouraged. It's an old message, but this is the point in our training schedule where self doubt can creep in as our miles build week over week. Continue to tweak your routine going in to our Saturday runs...pay a little more attention to your food & beverage intake; sleep in one day in lieu of cross training; utilize the DVR and get to bed an hour earlier! But, most importantly, continue to show up to run with the program 3 days a week!
On that note, things don't ease up for us this week...
WEEKEND MILEAGE-
10/3- Wineglass/Freedom Run Full/Half...... 10/10/8 miles
10/10- Bay State/Chicago/Mohawk Hudson.....18 miles
10/17- NIKE Full/Half.............................. 18/10 miles
10/30- Marine Corps/Ridge to Bridge... 16-18 miles
11/7- ING New York /Indy .................. 16-18 miles
11/28- Space Coast Full/Half.................16/10 miles
12/19- Jacksonville................................ 14 miles
12/4 & 1/8- OUC Half/Disney Half........10 miles
1/9- Disney Full..................................... 10-12 miles
1/8 & 9- GOOFY.................................... 10-12 miles
1/2ers...................................................10 miles
GAME PLAN
***Note Starting Times***
4:30am START (4:20 arrival)
14-18 milers
Cady Way
8 miles & back to CW
Route
CW to Phelps (2)
'Mini' Isle of Sicily loop (2)
Phelps to Windsong to CW (4) *water at Balmoral
6am START (5:50 arrival)
6-10 miles
Route:
CW to Phelps (3m loop) *water at Balmoral
*14 milers return to CW via 3 mile loop
Phelps to Park Ave (2)
Park Ave to Glenridge (3)
Glenridge to CW via "Whitehall" to "Greene" (2.5m)
***As long as you have someone to run with, feel free to alter your mileage goal.
***Please tell a group leader or group member if you're off your game during the run. If you're feeling lightheaded &/or dizzy, pack it in and let someone walk you in or get you assistance. There will be other runs, don't endanger yourself trying to cover a few extra miles!
Reminders...
*hydrate , hydrate and hydrate all week...
*bring your supplements.
*plan your pre/post run meals.
*post run ice bath or swim?
*consider a shirt change between the 8 miles @ 4:30 and the 6am start.
Pace: For those of us struggling to finish these long runs, we're really going to slow down this week. We need to cover the miles and find a way to feel decent at the end.
Looking ahead:
8/14
GROUP GIG: Ruthie, and her husband Todd, have kindly offered to host a causal group open house on Saturday, 8/14, at 4:30ish.
Please bring your spouse/significant other and your beverage of choice. Ruthie is providing some food, but we could use a few volunteers to showcase their culinary skills. If you'd like to bring a nosh, please email Ruthie todddeveau@sbcglobal.net to coordinate... Also, Ruthie didn't ask for rsvp's but please shoot her a msg if you plan to attend. I'll forward directions in next week's email.
Odds 'n Ends:
* http://mymarathonpacegroup.blogspot.com/ Our group blog!
*Wish Terry, Adrianna & Tony luck as they travel to the NC mountains this weekend for the "Wild Hare 25k".
See you Saturday,
R.
Sunday, August 1, 2010
Asheville Half and Post Race
Pre Race get together
Notice where we decided to meet :)
Cecilia heading toward the finish
Rachel making her way up the last hill
This is the look of a girl who tore up the Asheville Half she also goes by a new name .. Mountain Goat
Krystal moving right along
Sandy, Stacey, and Susan tackling the last hill
The all important post run fueling :)
All Smiles
Did someone say food? Sweet Potato Pancakes and Peach butter and we won't even talk about the extras
Part of the Ridge to Bridge Course
Afterwards a little sightseeing
A few adult beverages and we won't talk about the engorged pineapples at the Grove Park Inn
Grove Park Inn Fire Place (one of two)
Did someone say Engorged Pineapples?
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