The Race Pace Chart

If you didn't get Mark's great booklet on Saturday, here is the Race Pace Chart. Remember, your first mile should be your slowest, so you'll have something left for the finish. I've gone out too fast at races before and know that he speaks the truth.

Goal half mile mile 1 mile 2 mile 3 mile 4
56 min 7:15-7:20 14:15 14:05 14:00 13:40
52 min 6:45-6:50 13:15 13:05 13:00 12:40
48 min 6:15-6:20 12:15 12:05 12:00 11:40
44 min 5:45-5:50 11:15 11:05 11:00 10:40
40 min 5:15-5:20 10:15 10:05 10:00 9:40
36 min 4:45-4:50 9:15 9:05 9:00 8:40
32 min 4:15-4:20 8:15 8:05 8:00 7:40
28 min 3:45-3:50 7:15 7:05 7:00 6:40
24 min 3:15-3:20 6:15 6:05 6:00 5:40

Don't forget to cool off and stretch when you're done. You should also eat something within 20-30 minutes after finishing the race.

I'll try and post more tips this week, but the biggest things are:

• rest on Friday
• drink lots of water all week long
• make your first mile your slowest!
• Enjoy yourself

This race is unlike anything else in Charlottesville. You've worked hard to get there, so savor your accomplishment!

See you at the race,

PL Deb

**We'll have a table at packet pick-up on Friday. We'll also have Running Buddy lists, so you can keep running in the "off season". Stop by and pick one up.

I'm so excited!

The race is just over a week away! Make sure you come to the track this weekend because our speakers will be Mark and Cynthia Lorenzoni. They'll give you lots of good information about the race and your race preparations. You'll want to be there for that.

The week after the race, we'll still be meeting and running. We want you to keep on running/walking/moving throughout the fall and winter. On September 9th, we're having a party. We'll meet at 8 for an easy 2-mile run (remember when 2 miles seemed impossible?), then eat, share stories, and celebrate all of our successes. I'll post more details after the race, but flyers are available with the details now.

I keep hearing more success stories from you all, and keeps me so inspired. We have a box at the entrance on Saturdays for you to write down your successes and thoughts and suggestions. Let us know what you think.

Race Registrations

If you were registered for the race, but are not able to run, we CANNOT encourage you to give your number to someone else. Some of the reasons are:

• The waiver must be signed/acknowledged.
• In a medical emergency the number is used for identification.
• The number places the runner in the proper age group category. If an older woman gave her number to her 20 year old daughter, she may win the age group, which isn't fair to the women in that age group.

I know it sounds harsh, and we want as many people as possible to participate, but the risks are there, and we don't want to tarnish the event in any way.

Thanks.

Running this week

The big fun run is tomorrow, Tuesday the 22nd at the track. It's a road course with water stops, timing splits and prizes. The run will start at 6:30, so we ask that you meet at the track at 6pm. We'll do a warm-up at 6:15, and get you lined up according to pace (just like the race line-up).

Greenbelt runners, consider not running today and Wed. If you ran 4 miles Sat. and are running 4 miles Tuesday, a short easy run on Thurs. would be better.

Early-birds, if you plan on running in the fun run, then just take Tuesday morning off. If you don't plan on doing the fun run, we'll be there in the morning as usual.

We're going the distance!

The main group is taking that big step and going 4 miles on Saturday. I'm thinking we're going to add a half mile to the course you ran last week.

This is a big traffic week at UVA, as the students will be moving in, so be extra, extra careful. There will be a lot of tired, stressed, frantic drivers who aren't familiar with our little town. Also, we had an instance of a driver running a red light at Maury Ave. last week. Please listen to the Pink Ladies that are working at intersections, we don't want anyone getting hurt.

On to brighter things, our host this week is Jay Lopez and we will be recognizing the breast cancer survivors in our midst. It's a nice reminder of why we're here.

Our guest speaker will be Dr. Christine Peterson (a fellow runner). Her topic is Exercise & Women’s Health "A POWERful You"and she is a Clinical Ob/Gyn; Asst. Dean for Medical Education at UVA.

We'll also have a breakout session at 7:15 with Dr. Franklin Luke discussing Chiropractic Wellness to Compliment Your Running Lifestyle.

Have a great week!
PL Deb

Did you get a snack?

Now that we're covering longer distances, you may need to fuel up before you run. If you don't eat something in the morning, you could get light-headed during your run and have to stop. I eat a little something an hour before a long run. Toast, a banana, half a bagel, light oatmeal are all good choices.

Be careful, don't eat anything heavy. Just add a little fuel to the tank. Now is a good time to experiment with what works best for you.

If you have any questions, just ask your friendly Pink Ladies.

Notes

Once again, a big thanks goes out to Beck-Cohen for providing water at the halfway mark and finish lines this week. You are the best!!

The early bird session this week is a Yoga demonstration. If you've ever been interested in yoga, the session starts at 7:15.

Another big thanks to Dr. Wilder and his staff. Thanks for sticking around and answering all those questions.

This week's guest speaker is Laura Jones, and she'll be talking about race day jitters.

Keep hydrating and rest when you can!

PL Deb

Saturday

We're going to the chapel and we're gonna get........3 miles in on a Saturday.

Our speaker this week is Dr. Bob Wilder and he'll be talking about dealing with injuries. We'll also have Nilou Jones speaking at 7:15 on setting weight loss and fitness goals.

As usual, make sure you're getting plenty of water (or sports drinks) every day, not just when you're running.

I love hearing your stories each time we run, so please, keep sharing them. You inspire me to keep putting one foot in front of the other. We have a suggestion box out on Saturdays, so take a moment and let us know what you like, what you would improve, and how things have changed for you.

See you Saturday!
PL Deb

Afternoon runs and walks this week

Since it's too hot to be outside, and there are heat advisories, the Greenbelt run for Wednesday and the Park walking group for Wednesday are cancelled.

The 6:30am group will still meet on Thursday.

Try and stay cool and keep hydrating.

PL
deb