August 10 2010
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August 10 2010"Learn to run in an easy and serene manner without an atom of wasted energy. Use short strides. The longer your stride, the more you bob up and down. You ought to almost slither your feet over the ground, going as near to touching it without actually doing it." Arthur Newton, 1935 FRIENDS IN TRAINING WEEKLY UPDATE
FALL MARATHONERS 16 MILES STEP RIGHT UP ! WINTER AND HALF RUNNERS PREPARE FOR 6 ! Our next Saturday (August 14) Long-run will be 16 miles for our Fall full-marathon group. Our Winter and Half-marathon groups will join for 5 miles. Please see the start times at the conclusion of this email. 16 mile long runners PLEASE review FIT tips on long runs ! Also, be sure to bring recovery snacks for after the run. Mmmmm, chocolate milk ! JENN WILL BE AT THE PARK FOR MASSAGES Jennifer Fogel is a Licensed Massage Therapist who is certified in Sports Massage and Neuromuscular Therapy. As a benefit to our members, Jennifer will be on-site this Saturday to provide Massage Therapy to our Members after the long runs. She charges $1 per minute. She has been our Massage Therapist for over 3 years and she is just wonderful. Be ready to recover faster ! SEMINAR THIS SATURDAY: "SAFETY: FEET ON THE ROAD EYES ON THE STREET" Stick around after your long run and learn how to stay safe on the mean streets of Fort Lauderdale. Brought to you by Assistant Coaches Debbie Meitz and Lars Ferron. Thank you Assistant Coach Greg Raven for presenting "Running Form and Efficiency". As promised, here are two articles and recommended reading on the subject of running form: FALL SPEED TRAINING IN HIGH GEAR AT CENTRAL PARK TUESDAYS 7:00 PM Attention Fall Members ! We are excited to announce our Speed Training Sessions for Fall season members are underway ! We have some new GREAT track workouts to help you get faster and stronger, and we have hired Coach Bob for a few weeks to work along with Assistant Coach Veronica, and provide our members with valuable tips, help and support on the track as needed. You DO NOT want to miss it ! For a map to Central park Click Here. Come and join the fun at 7:00 PM on Tuesdays. Winter members are welcome to join us at Central Park for regular training runs, however, we do not recommend Winter members to join the track workouts just yet, as they need to work on building up a strong base before, just as our Fall members have been doing for the last 3 months. If you have any questions in regards to this please contact your Head Coach at [email protected] REGISTRATION UPDATE If you missed our registration sessions, you still have time to join ! We will be taking registrations for a couple of more weeks at the park, (until mid August), or you can register online COME BACK ! WE MISS YOU !!! Attention members! INFORMAL TRAINING RUNS DURING THE WEEK Join us for our informal weekly runs! To check out the list of places, days and times, please Click Here and if you have any questions, please contact [email protected] PLEASE USE CAUTION WHEN GOING OVER SUNRISE BRIDGE ! Dear members, please note the Sunrise Bridge will undergo some renovations from now until July. We want to bring this up to your attention and ask you to please use caution when going over the bridge. For more information please Click Here TRAINING TIP OF THE WEEK
REGISTER NOW AND SAVE ! PRICES INCREASING SOON FOR A1A AND ING MIAMI MARATHONS
Attention Members: If you have not registered for the winter events such as ING Miami and A1A, we encourage you to register NOW as prices are about to increase. The following codes will give you $5 Off the Half Marathon and $10 Off the Full. PLEASE NOTE THESE CODES ARE ONLY TO BE USED BY FIT MEMBERS AND WE WILL VERIFY MEMBERSHIP WITH RACE DIRECTORS ! A1A CODES -$5 off of the Half Marathon: a1ahalf (be sure to use lower case) ING MIAMI CODES -$5 off the HALF Marathon: MOTOING2011H 13.1 FT LAUDERDALE -$5 off the Half: MOTOFITFTL10 HALLOWEEN HALF -$10 off the Half: clubmia Please remember we will be participating in these events as a group so be sure to register early and save! SATURDAY AUGUST 14TH
FALL 16 AND WINTER/HALF 5 MILES THIS SATURDAY ! Please note the different start times according to your group and please be at the park 15 minutes prior to your start time. FALL FULL MARATHONERS: 16 Mile run/walk Group A (14-16 min/mile pace) – No Group A participants meeting at this time Group B (12-14 min/mile pace) - 4:15 AM Group C (10.5-12 min/mile pace) - 4:45 AM Group D (9.0-10.5 min/mile pace) - 5:00 AM Group E (< 9.0 min/mile pace) - 5:15 AM FALL HALF AND WINTER MARATHONERS: 5 Mile run/walk Group A (14-16 min/mile pace) - 6:30 AM Group B (12-14 min/mile pace) - 6:30 AM Group C (10.5-12 min/mile pace) - 6:45 AM Group D (9.0-10.5 min/mile pace) - 7:00 AM Group E (< 9.0 min/mile pace) - No Group E participants meeting at this time FITNESS WALKERS Group A Fitness Walkers also meet at 6:45 am for a 45 minute Walk and 7:00 am take off! Please don't forget to bring your water bottle and a towel. We are looking forward to seeing you then! :)
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