Weekly Message

Hi Galloway runners!

This weekend is Labor Day weekend and OYO (on your own). There is no “official” training run, but there will be minimal support available and some pace groups will be running. Check the website or your pace group leader email for their plans. Another option would be to take the time off. You have been working hard! At any rate, enjoy the holiday weekend.

I would like to make you aware of a few program changes. Donna Nelson will assume the position of Track Shack Fitness Club Training Program Assistant. In addition to her responsibilities with our Galloway program she will assist Susan Paul with the WRAP, Five and Dime and MarathonFest training programs. Congratulations Donna, I know Susan is glad to have you!

Laura Williams has accepted the position of Orlando Galloway Program Director and I will transition out of the position by the end of our 8 month session. More information will follow over the next few weeks. I look forward to working with Donna and Laura in their new roles.

Week of 30 August:

Tuesday : Meet behind school at parking lot

4:45am Warm up (Use sidewalk or parking lot as MarathonFest runners will be on track)

5:00am Workout: 2-4 miles EASY

*Runners new to the program/running are encouraged to run 20-40 minutes EASY on Tuesdays and Thursdays.

Thursday : Meet at track

4:45am Warm up on Track

5:00am Track Workout: 400s (6-8* x 400 @ 5k pace). 200 walk/slow jog between each interval. 2-3MR at halfway point.

*May do more if time allows and you are feeling “frisky”!

Saturday 4 Sept:

*Optional: Training schedule calls for a magic mile (as part of your mileage)… you may time yourself or do one on the track Thursday.

Half Marathon:

Nike/Daytona ½ - 3

Space Coast/OUC/WHM -3

J’ville - 3

Disney/Miami ING - 3

Marathon:

CHI/MH/NIKE - 6

USMC/NYC - 6

Space Coast - 6

J’ville - 6

Disney - 6

Miami/BCM - 5