August 3 2010
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August 3 2010"The rewards of doing it right are those that the runner experiences in the pre-dawn excitement of any marathon." Dr. Timothy Noakes GENERAL INFO
WAY TO GO FALL MARATHONERS 14 AWESOME MILES ! AND TO OUR NEW WINTER GROUP, YOUR JOURNEY BEGINS, LET'S GO ! Our next Saturday (August 7) Long-run will be 10 miles for our Fall full-marathon group. Our Winter and Half-marathon groups will join for 4 miles. Please see the start times at the conclusion of this email. SEMINAR THIS SATURDAY: "RUNNING FORM AND EFFICIENCY" brought to us by Assistant Coach Greg Raven Greg has been studying the science of running since his first 10K race in 1982. This seminar will summarize current thinking into what makes runners efficient and fast. Learn what you can do to run faster with less effort. There will be links posted to the forum after the seminar so you can explore further. EXCITING NEW INFO! Thank you Coach Bob Dozoretz for presenting "Speed Training". The Fall group is ready to rock and roll at the track ! FALL SPEED TRAINING KICK OFF AT CENTRAL PARK TUESDAY, AUGUST 3RD! Attention Fall Members! We are excited to announce our Speed Training Sessions are just around the corner, and this year better than ever! We will be introducing a new Speed Training Program! 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! Weekly Speed Training Sessions at Central Park start Tuesday, August 3rd. Meet us at the track at 7:00 pm! 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! NIAGARA FALL MARATHON UPDATE: DID YOU BOOK YOUR FLIGHT YET? ARE YOU ON OUR LIST 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 7TH
FALL 10 AND WINTER/HALF 4 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: 10 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) - 5:30 AM Group C (10.5-12 min/mile pace) - 5:45 AM Group D (9.0-10.5 min/mile pace) - 6:00 AM Group E (< 9.0 min/mile pace) - 6:15 AM FALL HALF AND WINTER MARATHONERS: 4 Mile run/walk 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 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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