September 3rd, 2009

'You really don't know what your true potential is until you've pushed yourself beyond your limits.' Debi Thomas, figure skater

GENERAL INFO

THIS SATURDAY:

HAPPY LABOR DAY WEEKEND! AND YES, WE ARE RUNNING THIS SATURDAY!!

On behalf of your Friends at Friends In Training, we would like to wish you and your families, a happy, healthy, and safe holiday this Labor Day weekend!

GOOD LUCK 6 AND 18 MILERS!!

This Saturday we have our first 6 miles of the Winter season, and second 18 miler of the Fall season. YAY! Please remember to start slow, keep hydrated, try to stay together and have fun! (18 milers, please review the FIT Long Run Planning check list under the links section) Also, please remember to practice safety. Cross the streets at the light, keep a single file on the bridges and narrow sidewalks, 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 Good Luck everyone!

GROUP "A" PLEASE BRING A SNACK TO SHARE!

Group A participants, it is your turn! we invite you to please bring a healthy snack (fruit, chocolate milk, bagels, etc) to share after the run. In two weeks the turn will be for Group B.

JENN WILL BE AT THE PARK FOR MASSAGES!

Jennifer is a Licensed Massage Therapist who is certified in Sports Massage and Neuromuscular Therapy. As a benefit to our members, Jennifer will be coming to the park this Saturday to provide Massage Therapy to our Members after the long runs. She charges $1 per minute. She has been our Massage Therapist for over 3 years and she is just wonderful! Come prepared!

SEMINAR THIS SATURDAY: HYDRATION! Brought to us by our Assistant Coach, Debbie Meitz.

Debbie Meitz is a Registered Nurse who works in Surgery. An experienced Athlete, and an important part of our FIT Leadership Team, Debbie will be reviewing the importance of Hydration, signs and symptoms of dehydration, hyponatremia, and much more! Please be sure to stay for this valuable seminar. Do not miss it!

OTHER GENERAL INFO:

LOOKING FOR RUNNING PARTNERS DURING THE WEEK?

If you are looking for running partners during the week, we would like to invite you to join our current weekly informal runs (link found under link section) or post a message on our website’s message board! We have members in different areas that may be also looking for a running partner! Also, if you currently have an informal group meeting during the week and would like to open it up for others to come, please send the information to [email protected] and we will be happy to post it! It is important that you train during the week in order to be successful. So, PLUG IN, CONNECT, SUCCEED! and make great friends while at it!

STAY FOR THE STRETCHING SESSIONS, SEMINARS AND BRING A TOWEL ON SATURDAYS!

Staying for the seminars after the run on Saturdays is as important as getting your training in. The seminars will provide you with important information you will need in order to train smart and have a better experience. Therefore, we highly encourage you to take part of our seminars and learn how to train smart!

THANK YOU DIEGO FOR A GREAT SEMINAR!

We would like to thank Diego Rutenberg for a valuable seminar last Saturday! Diego you were terrific! A special thank you also goes out to our Assistant Coach Veronica for coordinating this Seminar. Thanks Veronica! To access Diego’s handout please Click Here!

VOLUNTEERS NEEDED FOR FIRE FIGTHERS 5K!

Supporting our running community is rewarding and fun! We would like to encourage you to come and volunteer at the upcoming Fire Figthers 5K on Sunday, September 13, 2009 at 7:00 AM at the Hollywood Beach Bandshell in Johnson St. & A1A. Volunteers will get a nice beach towel! Plus, Jeff Galloway will be a guest at this 5K! If interested, please email [email protected]

SAFETY ALERT!!!

Attention Members! REMINDER PLEASE DO NOT LEAVE ANY VALUABLES AND REMOVE ANY VISIBLE ITEMS BEFORE YOU LEAVE YOUR CARS! We had an unfortunate incident a couple of Saturdays ago and one of our members’ car was broken into. Fortunately, another member saw what happened, got the tag number, call the police, and was able to later identify the thief who is currently in custody. Even though we have police doing rounds at the park and parking lots, we strongly ask that you do not leave anything in your cars.

SPEED TRAINING ON TUESDAY NIGHTS!

Fall Participants: remember to come join us for Weekly Speed Training Sessions at Plantation’s Central Park

Meet at the track at 7:00 pm.

Winter Participants: Your speed training sessions will start later in the season, however, you are more than welcome to join the informal runs at Central Park on Tuesdays and Thursdays at 7:30 pm. Come join the fun!

" TRAINING TIP OF THE WEEK:GOING OUT OF TOWN? MAKE SURE YOU GET YOUR TRAINING IN! "

If you are going out of town this weekend, or any other weekend and will miss your training run, be sure to plan your training accordingly. You can either do your long run before you go away, or see if the place you are visiting has a safe environment where you can run.

WINTER MARATHON UPDATES: IMPORTANT!

REGISTER NOW AND SAVE!!!

Attention Members: If you have not registered for the winter events such as ING Miami and A1A, we encourage you to register as soon as possible. The following codes will give you $5 Off the Half Marathon and $10 Off the Full at the current price.

PLEASE NOTE THESE CODES ARE ONLY TO BE USED BY FIT MEMBERS AND WE WILL VERIFY MEMBERSHIP WITH RACE DIRECTORS!

A1A CODES!
$5 off of the Half Marathon: a1ahalf
$10 off of the Full Marathon: a1afull

ING MIAMI CODES!
For the FULL MARATHON the code is MOTOFITMIAMIFULL and it will give $10 off whatever the current price is at.
For the HALF MARATHON the code is MOTOFITMIAMIHALF and it will give $5 off whatever the current price is at. (The sooner you register the better!)
YOU MUST click the Redeem button in order for the discount to take effect.

13.1 FT LAUDERDALE CODES!
Your Discount code is MOTOFIT13.1 and it will give you $5 off the current price. The code will expire on November 13, 2009. (The sooner you register the better for savings)
Please note we will be doing these events as a group so we highly encourage you to register!
If questions, please see Marcela at the park this Saturday or email her at [email protected]

SATURDAY, SEPTEMBER 5TH

This Saturday, FALL groups will go out for an 18 mile walk/run, and the WINTER groups will go for 6 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 18 miles Training for Baltimore, Athens and other fall events

Group A (14-16 min/mile pace) - 4:00 AM

Group B (12-14 min/mile pace) - 4:00 AM
Group C (10.5-12 min/mile pace) -4:15 AM
Group D (9.0-10.5 min/mile pace)-4:45 AM
Group E (< 9.0 min/mile pace) -5:00 AM

WINTER GROUP 6 miles Training for 13.1, Disney, ING MIAMI, & A1A events

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
Group D (9.0-10.5 min/mile pace)-6:45 AM

Group E (< 9.0 min/mile pace) - 6:45 AM

Looking forward to seeing you on Saturday! :)

LINKS

Map to George English Park

Map to Plantation Central Park (speed training)

Friends In Training Training Schedules

Join our informal runs during the week

FIT Long Run Planning Checklist

1st Registration Session pictures!

2nd Registration Session Pictures!

CONGRATULATIONS & GOOD LUCK!!!

Congratulations to all FIT members who completed their very first 5 miler last Saturday! What a great achievement! Keep up the great job!

Congratulations to our FIT Member Janice Materiale who won herself a FREE pair of Newton Shoes at the recent Newton Night at Runners Depot In Ft. Lauderdale. Way to go Janice!

If you participate in any athletic events and would like to be recognized, or would like to share a special life event, please let us know. Your success is our success! email [email protected]

Upcoming Runs: Please plan accordingly!

FALL GROUP

9/5 - 18 Miles

9/12 -10 Miles
9/19 -18 Miles(Athens, MCM, NY)
9/19 -21 Miles (Baltimore)
9/26 -12 Miles

WINTER GROUP

9/5 - 6 Miles

9/12 - 7 Miles
9/19 - 8 Miles
9/26 - 8 Miles

A note from your Head Coach

That feeling....

Last Tuesday at Plantation's Central Park, I had the great opportunity to run (in the rain :) with Lars, Etty and Sonia, 2 new members who just joined FIT during sign ups a few weeks ago.

I could hear their great excitement about recently completing their first 5 miler! They couldn’t believe it! And it reminded me how I felt when I completed my first 5 miler about 10 years ago.

It was pretty much the same feeling of excitement I had when I completed my first 50 miler just a few months ago. 5 miles or 50 miles…..and the feeling does not change!

It’s that great feeling of accomplishment you cannot explain but it just feels so good!
It is that feeling that brings you Goosebumps when you think about it, and that makes you realize what an extraordinary person you are!

It’s a feeling that just describing with words does not make it justice, you just have to experience it on your own.
It empowers you! It makes you believe in your dreams! It builds up your self esteem, gives you confidence in yourself, and it takes you further than you ever thought you could go.

It is what makes you realize how awesome you are for doing what you are doing!

Get excited! and come experience many of these wonderful moments with us! With your Friends In Training. Know that we are here to support you, to cheer you on! YOU CAN DO IT! And the best thing is, you can do it with great friends by your side! Don’t miss it! PLUG IN, CONNECT, SUCCEDD!

WE BELIEVE IN YOU!

Your Head Coach
Marcela :)

If you enjoy this section of the newsletter, become a part of it! We want to hear YOUR story! please email [email protected]

NEWSLETTER

September 3rd, 2009