CELEBRATE WITH US!

HERE IT IS TO YOU! We are really excited to have you all on board and would like to invite you to celebrate with us this Saturday. Please join us as we have a special non alcoholic toast in honor of our new members, and celebrate not only the beginning of a new great season, but also the hard work and commitment of our Fall members who will be completing their first 18 miler of the season. Woo Hoo!! Way to go Fall members!:) Your commitment and big achievement should be recognized. You are an inspiration to all of us!
We would also like to invite everyone to bring a healthy snack (fruit, chocolate milk, bagels, etc) to share after the run this Saturday, and stay a little while to meet, greet, mingle and make new friends! This is a great opportunity for you to plug in and find new running partners. Don’t miss it!!

BEACH VOLLEYBALL TOURNAMENT:PLEASE BE CAUTIOUS!

There will be a Beach Volleyball Tournament in Ft Lauderdale this Saturday.Please note there will be a lot of traffic on parts of our training route. Please be cautious and alert!

Jennifer is a Licensed Massage Therapist who is certified in Sports Massage and Neuromuscular Therapy. As a benefit to our members, Jennifer will be coming to the park 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! Come prepared!

SEMINAR THIS SATURDAY: TRAIN SAFE, TRAIN HAPPY! Running and Waking Safety" Brought to you by your Assistant Coaches Debbie, Lars, Terry and Greg.

Safety is extremely important! Join us this Saturday and learn through this fun presentation the importance of practicing safety while training. A handout with valuable safety tips will be distributed after the seminar. You don’t want to miss it!

OTHER GENERAL INFO:

THANK YOU CALVIN FOR A GREAT SEMINAR!

Join us in thanking Calvin Denton for a very informative seminar last week on The Philosophy Behind The Training Schedule, Running Form and Biomechanics. Calvin you were great! We are also pleased to announce Calvin has offered to come to Plantation Central Park at 7:00 pm next Tuesday, August 25th, to offer some tips, and elaborate through practical demonstration on the specifics of running form and the training cycle.” Be sure to be there! To view his notes/presentation click here! If you have additional questions for Calvin, you can contact him at [email protected].

We are having a GREAT time at speed training on Tuesday nights! Fall Participants: remember to join us for Weekly Speed Training Sessions at Plantation’s Central Park. Meet at the track at 7:00 pm!

"TRAINING TIP OF THE WEEK: IMPROVE YOUR RUNNING FORM GRADUALLY!"

When working on improving your running form, be sure NOT to make too many drastic changes in your running form all at once. Instead, make yourself aware of the changes you want to achieve, work on one or two at a time until it feels natural and comfortable, and then move on to the next.

Reminder! Please do not use the Tennis Parking Spots as they are reserved for the Tennis Players. If you use Tennis spots, you are at risk of getting your car towed according to park officials. Alternate parking can be found across the street or by the school area. We are authorized to use those 3 parking lots, just not the Tennis Spots. We appreciate your collaboration.

REGISTRATION UPDATE!

DID YOU MISS THE SIGN UP SESSIONS? YOU STILL HAVE TIME TO REGISTER! COME AND JOIN THE FUN!!

If you missed our registration sessions, we would like to inform you that we will be taking registrations until the end of August after our walk/runs on Saturdays. You can also register online!. If you have any questions, or for more information please contact your Head Coach at [email protected]

Attention Members: If you have not registered for the Winter events such as ING Miami and A1A, we encourage you to register soon as prices are about to increase. We currently have discounted codes for 13.1 Ft Lauderdale, ING Miami, and are waiting to hear from A1A race directors. If you need 13.1 and ING codes, please see Marcela at the park this Saturday or email her at [email protected] Stay tuned for A1A codes!

FALL GROUP 18 miles Training for Baltimore, Athens and other fall events

Group A (14-16 min/mile pace) - 4:00 AM

Group C (10.5-12 min/mile pace) -4:15 AM
Group D (9.0-10.5 min/mile pace)-4:45 AM
Group E (< 9.0 min/mile pace) - 5:00 AM

Group A (14-16 min/mile pace) - 6:45 AM
Group B (12-14 min/mile pace) - 6:45 AM
Group C (10.5-12 min/mile pace) -7:00 AM