October 1st, 2009
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October 1st, 2009'Life's greatest accomplishments are those that at first seem impossible.' Unknown GENERAL INFO
THIS SATURDAY: WE HAVE A BIG MILESTONE COMING UP! WINTER GROUP, GET EXCITED AND BE READY FOR YOUR FIRST 10 MILER OF THE SEASON! GOOD LUCK EVERYONE! This Saturday will be a significant one! Not only we are doing the first 10 miler of the Winter Season, YAY! But it will also be the first Saturday both Fall (with exception of Baltimore Participants) and Winter groups will be merging to do 10 miles together!! Whoo hoo! Baltimore Participants will be doing 6 miles, which is their last training run before their race. Get excited Baltimore Participants! Our BIG DAY is just around the corner! What a Saturday we have coming up! We have some surprises for you, and it will be lots of fun! Don’t miss it! It will also be a great opportunity for you to make new friends and meet those in different groups! REMEMBER SAFETY!! Merging our groups this Saturday also means again, we will see lots of people and yellow shirts up and down A1A! Since there will be a lot of us out there, please remember to practice safety. Please do not run on the bike lane. Cross the streets at the light, keep a single file on the bridges and narrow sidewalks allowing others to go by, and if you feel overheated, use the beach showers! It feels great to get your head under the shower! :) Don’t forget to wear your FIT shirts and have fun everyone! SEMINAR THIS SATURDAY: MARATHON PREP! LEARN HOW TO PREPARE FOR RACE DAY AND BE READY FOR YOUR EVENT! Brought to us by your FIT Coaches Marcela and Audrey Join your FIT Coaches Marcela and Audrey in this interactive seminar as they review important information on race day logistics and what to do the weeks prior to your big event. Your Coaches have a wealth of information and experiences to share with you! Between the two of them, Audrey and Marcela have completed over 37 marathons and over 30 half marathons together! Everyone should plan on staying for this informative seminar as all our events are just around the corner! Plus Fall Participants, we have a surprise for you! :) Don’t miss it! OTHER GENERAL INFO: THANK YOU DR CHRISTIE FOR A GREAT SEMINAR ON INJURY PREVENTION FOR RUNNERS AND WALKERS!! Please join us as we thank Dr Christie for an excellent Seminar on Injury Prevention. Dr Christie you were great! Congratulations to the winners of the Comprehensive Injury Prevention Analysis! If you have any questions or would like to contact Dr Christie, his office number is (954) 856-1399. For a copy of his handout please click here! FALL SPEED TRAINING HAS OFFICIALLY ENDED HOWEVER, WE ARE STILL MEETING AT CENTRAL PARK FOR INFORMAL RUNS!! Our fall speed training sessions have concluded and it is now tapering time! However, we are still meeting at Central Park to do our Tuesday weekly runs and join the Winter group currently meeting there! Come to Plantation’s Central Park and meet at the Pavilion across the Pool at 7:30 pm. GOLD/FIT MEMBERSHIP NOW AVAILABLE! DEADLINE FOR REGISTRATION QUICKLY APPROACHING!! As some of you already know, Runners Depot has extended a special and unique invitation to FIT members to join the Gold Coast Runners for $10/yr and enjoy some unique benefits as a group (if we get a group of 25 members). These benefits include a 15% discount at all Runners Depot locations in all items (with the exception of electronics and items on sale) discounts on local races, some training runs during the week, a subscription to the South Florida Running Forum and much more! This invitation is not provided to any other groups in the area! (Thank You guys! :) But to enjoy these benefits, you must be an active member of FIT. GOLD/FIT members will receive a special membership card. If you picked up an application last Saturday please bring it to the park. Marcela is collecting all the applications. If you are interested, or if you already dropped your application at Runners Depot, please email marcela@friends intraining.net to add your name to the list. Deadline to turn in applications to Marcela and take advantage of this great deal is October 17th!
"TRAINING TIP OF THE WEEK:
BE SURE TO EAT SOMETHING ON SATURDAY BEFORE YOUR RUN! DO NOT GO OUT ON AN EMPTY STOMACH!!" Our bodies just like a car need fuel in order to function. Especially as the miles increase, you must be sure to put fuel in your tank in order to avoid breakdown! Do not go out and attempt a long run on a empty stomach. You will be looking for trouble. You will also need to replace your electrolytes every 45 min to an hour. If you missed the Nutrition seminar a couple of Saturdays ago, here is our Nutritionist handout again. click here!. Remember as a benefit to our members, Jason offers us some special rates for his services! If you need more info, please contact [email protected] FALL MARATHON UPDATES:
THE COUNT DOWN CONTINUES!
Fall marathon participants get excited! The count down to race day has started and our big day is just around the corner!!Baltimore Participants, be sure to stay for the seminar and meet us after for a group picture! The Baltimore Race organizers are looking for pictures and we will be sending one of our group so be sure to be there! BALTIMORE MARATHON HERE WE COME!!! :) MCM, NYC and Athens participants, please see your schedules posted under upcoming miles section, and let us know if you have any questions. Please remember to plan accordingly. Flights should be booked, Hotel rooms should be reserved, and you should be getting really excited!! SATURDAY, OCTOBER 3RD
This Saturday, FALL and WINTER groups will go out for an 10 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. 10 MILES FALL AND WINTER GROUPS Group A (14-16 min/mile pace) - 5:00 AM 6 MILES BALTIMORE, CHICAGO PARTICIPANTS Group A (14-16 min/mile pace) - 6:15 AM
Group B (12-14 min/mile pace) - 6:30 AM
Group C (10.5-12 min/mile pace) -6:45 AM PLEASE NOTE If you have missed the last couple of weeks and would like to come back this saturday (and feel comfortable with 6 miles), please feel free to join us for the 6 miler!! Looking forward to seeing you on Saturday! :) |
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