September 24, 2009
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September 24, 2009'Life's greatest accomplishments are those that at first seem impossible.' Unknown GENERAL INFO
THIS SATURDAY: 8 AND 10 MILES AND ALL SMILES!! This Saturday will be lots of fun! Our Winter Group will be doing their second 8 miler of the season, and after the long 21 miler last week, our Fall group will be doing an easy 10 miler! YAY! 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: INJURY PREVENTION! Brought to us by Dr Kevin M. Christie, D.C. CSCS. Dr. Christie is a Chiropractic Physician and Certified Strength & Conditioning Specialist (CSCS). Dr. Christie received his B.S. degree from the Florida State University in Exercise Physiology and was an assistant strength & conditioning coach for the women’s athletic teams. This is where he discovered his passion for working with athletes of all levels. His education and desire for learning continued at Logan College of Chiropractic in St. Louis where he specialized in Motion Palpation, golf biomechanics, and functional rehabilitation. Besides his Chiropractic practice, Dr. Christie is also an adjunct professor at Nova Southeastern University teaching Exercise Physiology and Motor Control & Learning. He is also the team Chiropractor for Cypress Bay High School and St. Thomas Aquinas Football teams. Don’t miss this informative seminar where you will learn all about injury prevention, and how to run healthy and happy! In addition, we will be r affling two Comprehensive Running Injury Prevention Analysis! You could be the lucky winner! OTHER GENERAL INFO: WHAT A SATURDAY WE HAD LAST WEEK! THANK YOU TO ALL WHO MADE IT POSSIBLE! Last week we had a Saturday to remember! We would like to take this opportunity to thank all the people who made it possible. A special THANK YOU goes out to our Assistant Coach Athena and Sysco for providing the pancakes, to Assistant Coaches Terry and Debbie, and members David and Sonia for providing the grills, to our Chefs Lily, Gabriel and Pat for getting the delicious and healthy whole wheat pancakes ready for us :), to Groups B and C for bringing refreshing fruit, drinks, and everything else, to Denise K for her wonderful help always! And to everyone else who contributed to the great success of a memorable Saturday! We have received lots of great feedback and we are happy to know you enjoyed our special celebration. Way to go everyone! THANK YOU JASON FOR A GREAT SEMINAR ON NUTRITION FOR RUNNERS AND WALKERS!! Please join us as we thank Jason for a very educational Seminar on Nutrition. We would like to inform you that as a special courtesy to our group, Jason has worked a schedule with special fees and discounts on his services for our Friends In Training Members. Thank you Jason! THANK YOU CALVIN FOR COMING TO PLANTATION’S CENTRAL PARK LAST TUESDAY! Last Tuesday September 15, we had a great session with Coach Calvin Denton at Plantation’s Central Park. Calvin coached us trough several running drills to improve our form and running efficiency. We had a fabulous turnout and truly enjoyed Calvin’s session. Calvin, thank you so much!! FALL SPEED TRAINING HAS OFFICIALLY ENDED HOWEVER, WE ARE STILL MEETING AT CENTRAL PARK FOR INFORMAL RUNS!! SOCIAL EVENT NEXT TUESDAY! 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. This Tuesday, 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! Baltimore participants, come celebrate your event is just around the corner! GOLD/FIT MEMBERSHIP NOW AVAILABLE!!! 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@friendsi ntraining.net to add your name to the list. " TRAINING TIP OF THE WEEK: BE SURE TO TAPER ACCORDINGLY FOR YOUR EVENT!!! " Tapering time is extremely important! For our Baltimore participants, the time is here! YAY! For MCM, NYC, and Athens, your tapering time is just around the corner! Tapering is a special time towards the end of your training where you lower your miles and allow your muscles to recover, build up and be fresh and ready for race day! Tapering can start anywhere from 2 to 4 weeks prior to race day depending on your schedule. To read more on tapering, click here and scroll all the way up FALL MARATHON UPDATES:
THE COUNT DOWN BEGINS! !!!
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 you connect with Denise K if you have not yet done so. We have some great things planned out while in Baltimore WE CAN’T WAIT!!!! 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!! Keep up the great work and HAVE FUN during your last weeks of training!WOOO HOOO!! SATURDAY, SEPTEMBER 26TH
This Saturday, FALL groups will go out for an 10 mile walk/run, and the WINTER groups will go for 8 miles.
Please note the different start times according to your group!
Please be at the park 15 minutes prior to your start time. FALL GROUP 10 miles Training for Baltimore, Athens and other fall events Group A (14-16 min/mile pace) - 5:00 AM WINTER GROUP 8 miles Training for 13.1, Disney, ING MIAMI, & A1A events Group A (14-16 min/mile pace) - 5:45 AM Looking forward to seeing you on Saturday! :) |
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