July 1st, 2010
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July 1st, 2010'Success is the sum of small efforts, repeated day in and day out.' Robert Collier GENERAL INFO
THIS SATURDAY! FIT MEMBERS GET EXCITED!! Greetings Friends In Training Our Half Marathoners will go for a strong 5 Mile run/walk also worth celebrating! Please plan accordingly and see start times for each group below. FAMILY AND FRIENDS WELCOME THIS SATURDAY TO CHEER YOU ON! :) Would you like to have your loved ones around as you complete your run this Saturday? Invite them to come! If you'd like, you can have your family come to the park at around 8:00 am and cheer you on!! It will be fun Wooo Hooo! NO SEMINAR THIS SATURDAY DUE TO THE HOLIDAY On behalf of your Friends In Training Leadership Team, Coaches and Assistant Coaches, we would like to wish you a very happy, healthy and safe 4th of July! Please note that due to the holiday, we will not have a seminar this Saturday. OTHER GENERAL INFO! THANK YOU COACHES FOR A GREAT SEMINAR ON PREPARATION FOR LONG RUNS. Thank you all who participated and contributed to our Seminar last week. Very valuable information was shared by all. For Long Run Prep Check List please see Training Tip of the Week section below. LT. SANTAMARINA'S SEMINAR ON HYDRATION: FOLLOW UP AND REMINDER! Lt. Peter Santamarina did a wonderful job a couple of weeks ago teaching us about Hydration and heat related injuries. It is hot out there!! Please remember if you experience any symptoms of dehydration, or heat related issues, you must inform your Coach immediately! For more on hydration, click here For a self test on your individual hydration needs click here!. For pictures of this Seminar click here NEW WINTER SIGN UPS COMING UP! The moment you have been waiting for is near! We will soon be starting our training program for local events such as Halloween Half, 13.1 Ft Lauderdale, Disney, ING Miami and A1A marathons and Half Marathons! You don’t 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 and get a $20 FIT dollar coupon you can use towards your next registration in 2011, or to renew in 2010! (You must have coupon with you at time of next registration) FIT GIFT CERTIFICATES AVAILABLE! Looking for a b-day present, anniversary, or a gift for any other special occasion? Here is an idea! How about the gift of a fabulous life experience! Find out all about our new FIT Membership Gift Certificates! For more information please contact [email protected] 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] DO YOU HAVE A HEART FOR COACHING AND HELPING OTHERS? Attention Members! In preparation for our new season, we are in the process of recruiting a couple of new Assistant Coaches who can help us especially with our new Fitness Walkers. If you are an experienced walker, have completed at least one full season with FIT, have a heart to coach, and are interested in joining our GREAT Leadership Team, 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
BE READY FOR THE UPCOMING LONG MILES! -Looking for success on those long mile runs?!! If you want to be ready and have successful long runsyou MUST prepare accordingly! Your prep starts on Monday! Making sure you get all your weekly training sessions in is imperative as a start. To read more on how to prepare for long runs Click here and download this check list! SATURDAY JULY 3rd
10 AND 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. FULL MARATHONERS: 10 Mile run/walk Group A (14-16 min/mile pace) – No Group A participants meeting at this time (All meeting for the 5 miles) 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 HALF 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) -No Group C participants meeting at this time (All meeting for the 10 miles) 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 (All meeting for the 10 miles) 4 MILES FITNESS WALKERS! Group A Fitness Walkers meet for a 6:30 am take off! Please don't forget to bring your water bottle and a towel. We are looking forward to seeing you then! If you have any questions please contact[email protected]
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