August 6, 2009
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August 6, 2009'A journey of a thousand miles begins with a single step' Chinese Proverb LAST REGISTRATION SESSION THIS SATURDAY!
DID YOU MISS OUR SIGN UP SESSION LAST SATURDAY? YOU STILL HAVE TIME! THIS SATURDAY IS OUR LAST SIGN UP SESSION SO MAKE SURE YOU COME AND JOIN THE FUN!! Our Winter Sign Up Sessions are finally here! We will be training for the local events including the Ft Lauderdale 13.1, Disney, ING Miami, and the A1A Marathon and Half Marathons. WELCOME NEW MEMBERS AND RETURNING ALUMNI !! We are really excited to say we had a great turnout last Saturday! We would like to take this opportunity to welcome you and let you all know WE ARE SO HAPPY TO HAVE YOU ONBOARD! Please know we are here to support you in reaching your training goals, and we are looking forward to a GREAT season training with you!To see pictures from our registration session last Saturday, please click here! You all look great! SEMINAR AND RAFFLE PRIZES! This Saturday after our walk/run, we will have our ORIENTATION SEMINAR which will help you learn more about our group and meet your Coaches and Assistant Coaches. In addition, we will have some cool raffle prizes including a free entry to the 13.1 Ft Lauderdale Half Marathon! You do not want to miss it! MEMBER REFERRAL INCENTIVE PROGRAM! Attention FIT Alumni! Bring a NEW MEMBER to register with you and get $20 off your membership! If you are currently a registered member, bring a NEW MEMBER to register for the winter Season and get a $20 FIT dollar coupon you can use towards your next registration in 2010! (You must have coupon with you at time of next registration)
FALL GROUP UPDATES & GENERAL INFO
FALL GROUP GET EXCITED AND BE READY! WE ARE DOING OUR SECOND 16 MILER OF THE SEASON THIS SATURDAY! !
16 miler here we come! Please be sure to review the Long Run Planning Checklist (under Links Section) and remember to bring a snack for after the run. SPEED TRAINING ON TUESDAY NIGHTS! Remember to come join us for Weekly Speed Training Sessions at Plantation’s Central Park Meet at the track at 7:00 pm! This Tuesday and once a month, we will be going out for a fun social time after the run to Bokampers Sports Bar and Grill. They have a great outdoor deck where they can accommodate sweaty runners :) They also have $1 specials on Tuesday nights. Everyone is invited to come! Do not miss out on all the fun! VOLUNTEERS NEEDED FOR PREDICTION 5K! Prediction 5K organizers are looking for volunteers to help out this Sunday, August 9, in Markham Park at 6:30 am. Volunteers will receive a technical shirt! If interested, please email [email protected] "TRAINING TIP OF THE WEEK: KEEP A TRAINING LOG! by Assistant Coach Greg Raven" Why Keep a Training Log? After only a few weeks you will have a useful history of your running/walking. Everyone responds differently to training, and your training log will help you make adjustments to the amount and intensity most appropriate for you. A weekly summary will show the percentages of easy, speed, hill training, and long runs/walks. If you race well, your training log will tell the secrets of your success ! If you become injured, your log will tell you what not to do next time. It takes only a couple of minutes to log your training, and you will have a powerful tool to transform yourself into the best runner/walker you can be ! SATURDAY, AUGUST 8th
This Saturday, FALL groups will go out for an 16 mile walk/run.
Please note the different start times according to your group!
Please be at the park 15 minutes prior to your start time. Group A (14-16 min/mile pace) - 4:00 AM PLEASE NOTE The informal Shorter Mile Group has merged with the formal Winter Group as of last Saturday. If you joined in April and stopped coming, this is a perfect opportunity for you to come back! Meet us at 7:15 am to go out for a 30 minute walk run with the new Winter Participants! |
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