Tampa 26.2

Program Director’s Update for 11/7/2009

Greetings fellow Tampa Galloway Runners!

  Halloween and the full moon have passed and we are lucky enough to have some sweet cool weather heading out way.  The mornings have been so nice for running.  Our weather should be dry and about 63 degrees before the sun comes up.  That sounds almost ideal and probably welcomed relief for our long Disney runners this weekend.  Many Disney runners will be out at 4:30 or 5:00 to get an early start on 17-20 miles.  Check with your group leaders to know for sure.  We don’t want anyone to be left out.  Some in the 4:1 group may be starting at the College. 

  We only have a few fall marathons left and we are full swing into the winter marathon schedules.  The best time to pick your next race is when you finish you current race.  Do you know what you are doing next?  It is always more fun to run with people in your group or relatives who run and live in another location.  Keep your options open and plan ahead.  Jeff Galloway, in his recent newsletter sent out all the marathon recommendations that he is running in the coming year.  If you would like to run a race with him, go for it. 

  Iris and I will be setting up a course in Temple Terrace for the virtual Breast Cancer marathon for Jacksonville.  We can do both the marathon and half-marathon.  You must sign up online, you will receive a shirt and a medal after you finish.  We have not set up the date as yet, so please let us know if you are interested.  If you are running Gasparilla, you can still at least run the half virtual marathon.  All the proceeds for the race go to breast cancer research.  So, it is a great cause.  Again, just let us know if you are interested.  No travel or hotel is needed for a virtual race, so you will save money!

         The training schedule for this weekend is as follows:

• Disney Full        17-20 miles
• Goofy                9-10 miles and 18 miles
• Gasparilla Full    11-13 miles
• Women's Half      8 miles or base
• Philadelphia        7 miles or base
• Memphis            7 miles or base

        Congratulations go out again to our New York Marathoners.  I heard you all had a great time and enjoyed the race.  Be ready for stories!

         See you all Saturday.  Iris will be bringing some long sleeve shirts because, yes, we will need them soon.

     Happy Running,

     Iris and Linda

3:1 Group Leader Update for 11/7/2009

Hello Folks, As I mentioned in a previous email, some of us will be running early to get in long miles. Goofy has 18-20, Disney has 17-20 and the rest have base miles. Early runners have agreed to a 5 a.m. start. As of now, Mary, Jan, Rachel, Mary Ellen and I will be starting at 5:00 a.m. at Temple Terrace Elem School.  Try to be in the parking lot before 5, so that we can get started on time. We will meet the rest of the group at the 10 mile mark around 6 a.m., which we should have 4+ miles under our feet. Both Janet and Amy will be out of town.  Michelle, Maria and Laurie C. will be running their long miles Thursday evening in South Tampa, if anyone would like to join them, contact Laurie (Laurie.Chane@chaneandeble.com).  Whoo Hoo, go girls! I have heard rumor that the weather may be a little cooler and less humid this weekend, so the run should be comfortable.  Plan to bring gels, replacement drinks and anything that you may want to try for your race. See you Saturday. Charlene

3:1 Group Update for 11/7/2009

Hey Folks,

Well, I am back and Janet will be out of town this weekend....so, I am checking to see who will be running long miles this Saturday November 7th.

Mary and I have a back to back run this weekend for Goofy....we will run 9 miles Friday morning in our neighborhood, then Saturday plan to run 18 miles with the group.  Our plan is to meet in Temple Terrace at 4:30 or 5:00 a.m. run a 4+ mile loop and meet with the rest of the group at the 10 mile mark at 6 a.m., as we have in the past.  Let me know, who would like to come early and if 4:30 or 5:00 is a better time.  Once I know who will be running early, I will send out another email to confirm the time to meet early on Saturday.

Iris will be meeting the rest of the group at 5:50 a.m. Temple Terrace Elem School parking lot and then meet us at the 10 mile mark or a place on the route.

Below is the schedule for races most of us will be participating in.

• Disney Full        17-20 miles
• Goofy                9-10 miles and 18 miles
• Gasparilla Full    11-13 miles
• Women's Half      8 miles or base
• Philadelphia        7 miles or base
• Memphis            7 miles or base

Let me know if you will be coming this Saturday early or the normal time.

See you Saturday,

Charlene

Nameless Group Update for 10/31/2009

Yes! AHHHHHHHHHH! That's how excited I am, let me repeat AHHHHHHH!!!!!  The big NY race is among us! we are ready to Go, Go, Go!  WOOO HOOO ...OK, let me relax a bit and save all my energy for Sunday.
Needless to say, I wont be in TT this week,neither will Sandi, Lynn, Leo, Mitul nor Tina.

As you can see we will have a good representation of our group running in NY, our plan is to have fun an enjoy each mile and we will promise ti make you proud.

For the rest, come out for some fun in TT, but be carefull! you may run into a ghost or two.
For the NY Group, I got an e-mail from Velda and she want me to extend her best wishes to you guys.  Thanks Velda.

Congrats to Jill and Brunie for a great run this past weekend, way to go!

Saludos! Naty

Program Director’s Update for 10/31/2008

Greetings Fellow Runners:  Spooky Wishes, and Booooooohhhhh..... Get out those costumes and get over to TT this Saturday morning, 5:50 a.m.  You know the place behind the library.  Be on time!  And be on the lookout for people dressed up as runners!  Great running wishes go to Tina, Mitul, Sandi, Naty and Leo too, as they head out for New York's ING Marathon this Sunday morning.  May the wind be at your back and cool weather prevailing as you run through The Big Apple.  Above all:  Have Fun!  You're ready for it! CONGRATULATIONS MCM FINISHERS!!! Woooohoooooooooooooo.........Jill, Brunie and Caren.  What great times you had.  See there, no one had any problems getting to and over that 14th Street Bridge!  Told ya!  We're so proud, and we're just thrilled for you.  Bring home the bling, and the great stories.  We want to hear every one!!! Elisabeth has a one-of-a-kind offer to the first person she receives an email from.  She has a freebie (totally free) 5K (yes, 5K) entry to the Womens Half in St. Pete on 11/22.   Sooooooooo....email the girl if you're interested (in the 5K that is) and you will be rewarded:  You can email Elisabeth at eparker@sptimes.com.  Oh, go ahead - give it a shot - but not if you're running the half marathon! Richard's Run in Ybor City is next Friday, yes, November 6th.  Not only do you get to eat paella and chicken and yellow rice from the Columbia after this evening 5K, but you get to burn off some calories before, and contribute to a very worthy cause:  The fight against cancer.  And you know that's touched just about every one of us.  And if you haven't run this one before, it is a very rare night run with lots of your closest running buddies.  Check it out.  You can sign up when you get there.  (Just be sure you don't have a 20 mile run the next morning in TT.  ) Janet has found a new half marathon taking place in March, 3/21/2010 at Fort DeSoto.  Right now it is only $40 (what a deal!).  Check it out on active.com.  That would be a great pace group run, and would be great to help you set a new goal. Mileage on tap for this weekend looks like this: Philadelphia                 23-26 miles Womens Half               14 miles Memphis                      6 miles or alumni base miles Disney                         6 miles or alumni base miles (and this is NOT Goofy miles) Goofy                           Sat. 0 miles/Sun. 10-14 miles (or do 14 on Saturday) Breast Cancer              11-13 miles Gasparilla                     4 miles or base miles (8-10) Think that's everybody so far.  We'll throw up some new marathons as they show up after the first of the year.  And we will be running our virtual Breast Cancer half marathon on February 6, 2010.  Stay tuned for more info.  (I'm just waiting to get myself in town long enough to get it organized!) It's been so great getting everybody to and across those finish lines so far.  There's still lots more running to come before we even think about taking a break.  And, besides, there really is no tremendously viable excuse for not getting out there and running with your group for your health, sanity and a goal even if you just have to have one to come out and have fun every Saturday with your best running buds.  I can't think of a single thing (okay maybe 1 or 2) that would keep me away from Saturday morning no matter what time of the morning we meet.  Do it for your health, do it for that goal you've always had, or the one you've wanted to set, but do it because it is something good to do just for yourself.  Yes, you can lose weight, you can get more fit, you can meet great folks with whom you have much in common, and you can fulfill a goal, you can talk out a bothersome worry, tell great (or terrible jokes) and hear some too, all by coming out to TT on Saturday mornings.  That morning when you roll over and think about not heading out to get in some miles, or getting started on getting in some miles - that may be the morning that your buddy's been waiting to see you all week.  Be there!  Have some running fun!  Skip that Dunkin Donut donut (you can have the coffee)! Janet will be waiting for the 12 MMs.  Linda will be on tap to help you get situated, Zach and Gina - be sure and sing out for her.  Melinda will be escorting the 10:30ers through TT while the rest of the group heads out to The Big Apple.  Nicole will be scouting the area of Oners looking to do some miles.  Jeff will be leading out the Group Who Remains Nameless. I will be in Virginia surprising my sis-in-law Lillie who has no idea I am going to show up at midnight on Friday with my brother (her husband).  They've just moved into their new house in Chesepeake and she's been lamenting that I've been there for every move except this one:  soooooooooo, I've bought a really terrific set of ear plugs for the trip and can't wait to sample some cooler weather, feast my eyes on my brother whom I haven't seen for about 9 months and see to what incredible decibel level Lillie will express her surprise! Linda will take good care of you so be nice and show up on time, 5:50 a.m.  Parking lot behind the library at the elementary school.  And if you have something scary to wear - do by all means wear it!  And I don't mean the usual Spandex stuff you wear every week either - we're over that..... Also, I have long sleeve shirts, my new supply came in so when I get back, I'll have them for you.  If you signed up or resigned Linda can have books and a singlet for you. Happy Running!  Have a wonderful rest of the week. Iris and Linda

3:1 Group Leader Update for 10/31/2009

Hi all,

I hope everyone had a wonderful run on Saturday, I thought about you all.  

Charlene will be gone again this week.   She is still cruising.    I imagine that we should be running long for the Women’s Half Marathon (13 at least).   The rest of the races are around 4-7 miles.   I was at Pioneer camp in Wildwood (an adventure which I will keep for Saturday’s run since it will make great running talk!!!)    Let’s just say this one thing.  The bathrooms were about 3 football fields away from the “huts” that we were sleeping in - - and frogs, frogs, frogs.   Pioneer camp means that you cook on an open fire, or on the wood burning stove in the cabin.

See you all at 5:50am.

Janet

Nameless Group Leader Update for 10/24/2009

After an all too brief cool spell them temps are up, but it looks like we’ll get a little better weather Saturday. I hope everyone got some runs in during the brisk weather at the beginning of the week.

Most of the group is chilling in the 10 mile range this Saturday. I will be starting at my normal 5:00AM and Linda tells me we have some guest runners coming early to get some longer mileage in. If you are joining us please let me know and we’ll congregate in the parking lot. We’ll be back at 6:00AM – if we are not in the parking lot please make your way around towards the 10 mile mark.

I think we have Lynn C. back this week – or maybe not – can’t keep up with her schedule these days. Let us know.

Have a good Friday and we’ll see you Saturday morning.

jlo

3:1 Group Leader Update for 10/24/2009

Hi all,

I will not be in TT this weekend.  I will be at Pioneer Camp in Wildwood Florida with Rachel this weekend.    Linda will be taking the 12 MM this weekend since Charlene is on a cruise and Iris is out of town on her anniversary.

It looks like we can keep base miles this week and be fine.   I do not believe we have any Memphis marathoners in our group, so all of the other mileage is around base.

Have a safe run.

Janet

Program Director’s Update for 10/24/2009

Hello fellow Galloway road runners!

This weekend we will be sending Jill and Brunie to DC to run the Marine Corps marathon.  Roxanne is going to defer to next year due to her injury.  We will be wishing for you great weather and a beautiful run with about 30,000 other runners.  If any of you wish to run with other Galloway members in DC, the DC Galloway group will meet at the highest numbered UPS truck on race day morning at 7: AM.  Good luck!!!

Speaking of deferments.  If you are new to running marathons you should know that most marathons do let you defer to next year if you are sick or injured.  You need to check the marathon’s website for their specific policies.  Some, like New York, will make you pay the entire fee again but most will not.

We have New York scheduled for the following week.  The NYC Galloway group will meet at the Religious Services tent on the farthest side away from the Orange Corral line.  The services at the tent were very nice when I was there.  Good luck!!!

  The remaining training schedule for this weekend is as follows:

• Nov 1       New York            5-7 miles
• Nov. 22   Women's Half       7 miles
• Nov. 22   Philadelphia          7 miles or base
• Dec.6      Memphis              20-23 miles
• Jan. 10    Disney Full           5 miles or base
• Feb. 21    Breast Cancer      4 miles or base
• Feb. 28    Gasparilla Full      9-11 miles

Are you enjoying the cool morning temps around Tampa?  I (Linda) was in South Carolina visiting my grandson for 10 days so have missed two Saturday runs.  The weather there was perfect for running anytime during the day with a high of about 60.

I have read that it is good for you to drop a long run every few months to let your body recover, so I didn’t worry about missing my 10 milers.  I just tried to do short 4 mile runs about every other day to maintain.  You can maintain your stamina with as little as 2-3 mile runs for a week or two.   Training all year round helps you to become a stronger runner with no worries about starting over with your marathon training.  The key here is consistency.  Aerobic exercise will help you to become healthier throughout you life.  I hope you all keep up the good work.

Check with your group leaders if you are starting earlier on Saturday.  Otherwise, we will see you at 5:50 AM in the school parking lot.  Iris will be out of town celebrating her wedding anniversary.  Have fun!

Also:

Sorry I slipped and forgot that Caren Mulay will also be running the Marine Corps marathon this coming weekend.  So sorry for the lapse.  Good luck to you Caren.

Happy Running to all,

Iris and Linda

Program Director’s Update for 10/17/2009

Greetings Fellow Runners! Just want to take a moment here to congratulate Jan, our very first marathoner, October 4th.  We missed her at the awards ceremony extraordinaire earlier this month, but caught up with her last Saturday on her return.  Check out her photos - she was beaming, and so was I.  We're so very proud of her accomplishment and the story that went with the marathon and the trip to the Twin Cities - it was great for every mile we ran together. We've got some longish miles coming up for our Disney marathoners and that's on tap for this weekend.  Groups will be heading out at 5 a.m. so make sure that you are in one of them, and that will get you a good head start on 4 miles.  Meet at the 10 mile mark by about 6:15 a.m. and pick up the fresh crew who will steer you through the next 10.  Your range of miles is 15 to 17 miles.  These miles should be done slower than race pace - this is training.  The intent is to build up miles while building endurance for the longer miles to come.  These are your building blocks, if you will, for your longer miles and much more importantly for the endurance that you will need to carry you through all the way to 26.2 miles.  Some strange things may start to happen:  Pay attention to your body.  If you don't, it may shout at you in a way that is not pleasant.  We should be having a break in the weather (how many times have I said that??), but that is no reason to not hydrate and prepare adequately for the effort on Saturday.  Find out what is going to work for you and what isn't on these longer miles and adjust accordingly.  And have fun!  Your teammates are going to be out there supporting you.  Check with your group leaders if you have any questions, make sure you have a running buddy, and Linda and I are always available to you.  Be sure and check www.tampa262.com for last minute messages before heading out. Otherwise, the meeting time is 5:50 a.m. in the parking lot.  Be there on time so we can meet up and head out. New York and MCM are tapering.  EASY EASY EASY is the name of the game.  Thank you Naty!  Pain provides you with no gain at this point.  So enjoy your taper, which is 7 miles, and go over your last minute plans for your marathon, check the weather and have fun.  And CONGRATULATIONS!  You did it! Coming up we have: Nov. 22   Women's Half       13 miles Nov. 22   Philadelphia          6 miles or base Dec.6      Memphis              7 miles or base Jan. 10    Disney Full           15-17 miles Jan. 9-10 Goofy                   Sat 8 miles / Sun 16 miles Feb. 21    Breast Cancer      4 miles or base Feb. 28    Gasparilla Full      4 miles or base Our virtual Breast Cancer half marathon will be February 6th.  Stay tuned for more information on this, and how you can sign up.  Have a great time out there.  Linda will be joining us this weekend.  If you see anyone new in the parking lot, direct them our way.  We have new runners inquiring often and if they come out to give us a whirl, we'd sure like to get them going. Charlene and I will let you know how much fun we had at the Bulls' game tonight.  They're playing Cincinnati and it should be a really great game.  Now, if I could get the weather to cooperate as well as I have on every Saturday since April - we'd have a picture perfect game night.  Iris and Linda P.S.  I have a coupon for $10 off entry into the Womens Half November 22.  Given to me courtesy of Laurie Chane.  Please do let me know if you would like me to forward it to you if you haven't registered.  Thank you Laurie!