WannaBeasts Newsletter - Pacing for your race and helpful links

[Brenda Franks]

Hello WannaBeasts -

First, a couple of housekeeping reminders.

We are supposed to bring pre-cooked breakfast meats for the pancake breakfast this Saturday. Be sure to email Ron to let him know that you will be bringing something - ronw...@aol.com.

The WannaBeasts have treat duty on 9/13 and we are collecting $5 from each member to cover the cost of the treats. If you can, please bring a donation and give it to one of the pace leaders.

I also want to remind you about our "Put Hunger on the Run" campaign. Each year the Galloway team raises funds to support the NC Food Bank. Those who donate/raise $50 will get a special t-Shirt while supplies last! The link to the campaign is - http://www.foodbankcenc.org/goto/Galloway2014

Pacing and Racing - helpful links and resources

We are adding mileage every two weeks and some of you did 18 miles this past Saturday!!! The means that race season is right around the corner. I am including some links to websites that I have found helpful in setting and achieving my race time goals.

Step 1:
The Jeff Galloway site is very helpful in determining time goals for your upcoming race. Use this link to plug in your magic mile and calculate what to expect come race day.
http://www.jeffgalloway.com/training/magic-mile/

Step 2:

I use the following link to help me determine what my Run and Walk pace need to be during my race. You enter the pace you expect to walk, your run/walk interval times (i.e. 3 minutes run, 1 minute walk) and your overall pace you want to achieve (which you get from the magic mile calculator link in step 1). This site will tell you what your run pace needs to be in order to meet that goal time.
http://www.thatpagethere.com/gallowalking.html

Step 3:

I use a pace band during my race to keep me on target. It is most helpful in the first half of your race because it will keep you from going out too strong - which is a common mistake we all make.
http://www.marathonguide.com/fitnesscalcs/PaceBandCreator.cfm

Now for a couple of Wannabeasts links that you may want to bookmark.
 

Our Facebook group can be found at https://www.facebook.com/groups/wannabeasts/

The Galloway shared race list document can be found at https://docs.google.com/document/d/1XYlvcrp2iArsbbwR0t2HUjByHnseziuBzhS685_lYwA/edit

Have a great week and we will see you Saturday!

Your WannaBeasts Pace Leaders