Miracle Miles...and Smiles!!

Jeremy and Nicky happy together and with a new PR

Lora and Laura....celebrating a great finish and thinking of Chicago!!

Pacing together

Brillo congratulating Vanessa on a great race!!

Rick and Sheri welcoming back Mark to racing!

Great friends and Brillo celebrating with Sheri's bagel!

Best Friends...and true Love!

Good friends

 

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The Asheville Half!!!!

The Asheville Half Marathon is always a great time and this year was no exception!

Great friends meet and....

And gather!

And eat!!

And get good nights rest!

And reap the benefits of a great race!

A good re-look at the finishing hill.....

Did I really do that!!

Then they gather together again to...

EAT!!!!

And EAT!!!

Did we say Eat!?

Then off to...

Play!!

Then relive the good times and plan for next year!

 

Posted with Blogsy

Saturday Sept 15 pace group run

Hey,





This weekend we send Krystal, Maura, CeCe, and Bryan off to one of the best half marathons of the year! Asheville!!!!! There were a few more of us signed up for this race but because of injury and other factors we were not able to go. This race grows in popularity each year not only because of the uniqueness of the course and awesome scenery but because of the great time everyone has eating some great food and just fun hanging out with each other. This year Susan and Krystal have gone all out to put in some fun excursions in the mix (zip lining and white water rafting, oh yeah and a run with the Cherokee). So if you didn’t sign up this year we would encourage you to take a look at this race for next year!

Hope everyone is rested up and ready to tackle the longest run of the session, we have an early start planned. Chicago this is your last long run!!!!! You have heard us say this before but we will say it again, you should be thinking and planning this weekend’s run as if this was your race weekend.

Since this will be a long run for everyone so the pace will be slower,we will target around a 10 min per mile pace for the whole run, however we are at a point in the session where you may want to run a few miles of this run closer to your marathon pace. Notice we said a few miles and we said closer to marathon pace NOT faster than marathon pace. So please run your own pace according to how you feel and your own goals and do not feed into what others are doing.



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





Rest up we will see you on Saturday!



T





WEEKEND MILEAGE- LONG RUN/EARLY STARTS = SLOWER PACE

Chicago................................22-24 miles! LAST LONG RUN!

USMC, New York................20 miles

Space Coast........................18 miles

Jacksonville.........................16 miles

Disney...................................14 miles

GOOFY...................................8 and 14 miles, DOUBLE RUN!

Half Marathons......................10 miles

Baker's Dozen Half................4 miles

Bring your RUN NUTRITION with you for this LONG mileage this weekend!



Meet at Cady Way at 4:00 Start at 4:10



The Plan:



Winter Park Pines loop 3 miles

Cady Way to Phelps via Balmoral 3 miles

Phelps to Welbourne 2 miles 12 milers head back to Cady Way

Winter Park Golf Course Loop 2 miles 14 milers head back to Cady Way

Welbourne to Glenridge 3 miles 16 milers head back to Cady Way via Balmoral

Baldwin Park loop 3 miles 18 milers head back to Cady Way Via Whitehall

Windsong Loop 2 miles

Glenridge to Cady Way 20 milers head back to Cady Way Via Whitehall

22 milers head back to Cady Way Via Balmoral with a turn into Windsong from Balmoral and

then out of Windsong on to Mizel to Cady Way.

Posted with Blogsy

Saturday Pace Group Run Sept 8

Hey

Hope everyone enjoyed their “down time” and you are feeling well rested and ready to get back into the routine. The good news is that we are ramping our mileage up gradually, so this weekend’s longest run is 14 miles, the bad news is that the weather is still hot and humid. This means you will want pay attention to your hydration and pace. Remember that at this point you should be getting your race routine down by focusing on your pre run.. nutrition, your clothing, body glide, how you hydrate ect...and your in run, nutrition and hydration.

Another important focus you should have right now is on what your race pace should be…NOT what you want it to be… you should always base your race pace and your training on where you ARE with your current conditioning. That is the reason that these 5K time trails that Susan does are so important, because it can give you a realistic look at where you are in your training. Too many runners make the mistake of basing their training and their race pace on where they WANT it to be rather that where they ARE!! So take advantage of these time trails!! If you are not able to do the time trails then use some local 5ks and 10ks to help you get an idea of your paces, look here to check them out, and get a grip on where you are with your training.



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.



T





WEEKEND MILEAGE-

Chicago, USMC, New York................14 miles

Space Coast......................................10-14 miles

Jacksonville......................................10-14 miles

Disney...............................................10 miles

GOOFY...............................................10 miles

Half Marathons..................................8 miles

BAKER'S DOZEN...............................3 miles



The Plan:



Meet at Cady Way 4:50 Start 5:00



Route:

Cady Way to Phelps 3 mile loop

Isle of Sicily 3 miles 8 miler head to Cady Way

Chestnut Loop 2 miles 10 milers head to Cady Way

Phelps to Welbourne 2 miles 12 milers return from Alabama

Welbourne to Phelps 2 miles

Phelps to Cady Way 2 miles

Terry Smith

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

Posted with Blogsy

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

 

Posted with Blogsy

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

Posted with Blogsy