January 7, 2010
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January 7, 2010'All your dreams can come true if you have the courage to pursue them' Walt Disney GENERAL INFO
HAPPY NEW YEAR!! WELCOME TO OUR FIRST 2010 NEWSLETTER EDITION! We hope you had a wonderful New Year celebration. May 2010 bring you health, happiness, success, blessings, finish line victories and lots of fun times with your Friends In Training! We are looking forward to a wonderful New Year training with you! :) GOOD LUCK DISNEY PARTICIPANTS!! Hooray Disney participants! You’re event is just days away! IMPORTANT! MARATHON PREP AND OTHER TIPS FOR THIS WEEKEND!!! Be sure to check out our Marathon Prep List! Plus, it will be cold this weekend! Please be sure to wear as many layers as needed. Hat, gloves and hand warmers are highly recommended! For more cold weather running tips Click here! DISNEY FIT PASTA DINNER!! Saturday night, Jan 9th we are having a FIT dinner to celebrate anyone who has completed the half, and to get ready for the full marathon! We will be having the dinner at 7:30pm at Disney's Pop Century Resort. It is across the street from the Wide World of Sports Complex where the expo is. Just come to the food court at the Pop Century hotel. Look for our group. We will have tables with yellow and blue table cloths and balloons. Look for Debbie and Terry and all your other FIT friends and get excited!!! Your big day is just around the corner!! For more information please contact Assistant Coach Debbie at [email protected] IS YOUR NAME ON OUR DISNEY LIST? Please be sure your name is on our list of Disney participants! If your name was not listed above, please email Marcela at [email protected] THIS SATURDAY! 12 MILES FULL AND HALF PARTICIPANTS!! This Saturday our Miami and A1A full AND Half Marathon Participants will be doing 12 miles. We will also have an informal 6 miler for those of you who wish to join us! You may not have a leader for your group, but there will be plenty of people on A1A. SEMINAR: TREATMENT OPTIONS AND OVERCOMING RUNNING RELATED INJURIES!! Have you ever experienced a running injury? Do you have questions about IT Band issues, Knee issues, or any other potential issues? Then this seminar is for you! Dr. Christie will discuss various conservative treatment options for running related over-use injuries. Treatment methods such as Active Release Technique (ART), Graston Technique, Kinesio Taping, Chiropractic and Corrective Exercises will be discussed and demonstrated. Two common running over-use injuries will be selected and will be detailed from evaluation to treatment along with some key prevention measures. Don’t miss this informative seminar where you will learn about injury treatment, prevention, and how to run healthy and happy! THANK YOU DEBBIE AND TERRY FOR A GREAT SEMINAR LAST WEEK! Join us in thanking Assistant Coaches Debbie and Terry for the fun and informative seminar last Saturday. You guys were awesome! ATTENTION MEMBERS! SPEED TRAINING SESSIONS HAVE CONCLUDED! HOWEVER, WE ARE STILL MEETING AT CENTRAL PARK FOR INFORMAL TRAINING RUNS! Congratulations Speed Training Participants! As we approach our 21 miler (next week) for ING Miami followed by our tapering phase, we are pleased to announce that our speed training sessions have concluded! You all did a wonderful job! A special thank you goes out to our Assistant Coach Veronica for leading the Speed Training Sessions. We hope you have enjoyed this training and that you come back for more next season :) Please note we will continue to meet at Central Park to do our Tuesday and Thursday weekly runs. Come to Plantation’s Central Park and meet at the track for a fun run at 7:00 pm! "TRAINING TIP OF THE WEEK: A very common mistake runners make during their event is that they start out too fast and then suffer the consequences later in the race. Do not let this happen to you! Be sure to pace yourself, start slow and do not get carried away! Use a pace band, and learn the art of pacing! To learn how to create a pace band, and/or figure out how to set up your marathon finish time goal, Click Here! Please Note: If you are running your first marathon, please be conservative. Your main goal should be to complete the event and cross the finish line with a smile on your face! :) You can work on your time and pacing strategies during your next event! Enjoy every step of the way and Good luck! :) If you have any questions in regards to any of this, please email [email protected] FIT AT ING MIAMI EXPO!!!!
REGISTER FOR OUR FIT 2010 SEASON AT THE EXPO AND SAVE!!
Attention members!! We are excited to announce FIT WILL BE AT THE MIAMI EXPO! We have rented a Booth at the Miami Marathon Expo and we can't wait to see you there! :) We will also be having some special 2010 FIT Season Sign Up deals! Our membership fees are going to increase a bit in 2010. As a special offer, we are going to give everyone who wishes to register for our 2010 session at the expo the opportunity to register at 2009 prices! In addition, you will be entered to win some cool raffle prizes! You can also bring a new friend to register with you and get a $20 FIT coupon you can use towards your membership fees. Don’t miss out on this opportunity! Come see us at the Miami Expo! Stay tuned for more info! WOULD YOU LIKE TO HELP US OUT? JOIN US AT OUR FIT BOOTH FRIDAY OR SATURDAY. VOLUNTEER OPPORTUNITIES AVAILABLE! If you are planning on going to the Miami Expo either Friday or Saturday (1/29/ and 1/30)and would like to join us at our FIT booth for a couple of hours to help us out, please let us know! We would love to have you and can use some help! :) If interested, please email Marcela at [email protected] SAVE THE DATE! THURSDAY, JANUARY 28th! Lets’ Celebrate! We are in the process of planning our ING Miami marathon pre- pasta dinner! This year, we are having it on Thursday, Jan 28th so that those of you who go the expo on Friday and/or Saturday could join us for dinner before the busy weekend. It will be lots of fun! Stay tuned! More details to come! SATURDAY, JANUARY 9
START TIMES
12 MILES ING MIAMI AND A1A FULL AND HALF PARTICIPANTS Group A (14-16 min/mile pace) -4:30 AM Informal 6 miles at 6:30 am: Have you missed some runs or would like to just do low miles? Come join us! We may not have a leader for your group but there will be plenty of people in A1A! Looking forward to seeing you then!! :)
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