Welcome to Jack's Marathon Team coaching blog and general team info newsletter.  
General Team Info and Updates 
WEEK of September 16, 2015
Join your team members on a closed group Facebook PageShare ideas, stories, quotes, run experiences, music and more ...
VOLUNTEERS NEEDED
We are in need of volunteers at the Jack's Fund 
Chicago Marathon Expo Booth - 2-hour shifts (pics below).
Family and Friends are welcome to help too.
Please contact Carmen.


TEAM PASTA DINNERS!
~ Please RSVP ~

Paperless post invite sent to your emails with all the details.
Free to Team members ($27 for guests).

Chicago Team
Francesca's on Taylor
1400 West Taylor St.
MENU:  Salad, spaghetti with marinara, lemon chicken,
fresh bread, fountain drinks, iced tea, coffee, assorted Italian cookies.
rsvp: carmen


NYC Team
Patsy's Italian Restaurant (NYC landmark)
206 E. 60th Street
MENU:  Salad, penne w/marinara, chicken,
fresh bread, fountain drinks, iced tea, coffee, and cookies.
rsvp: sharon
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News from Past Weeks:
 
IMPORTANT - NYC TEAM:
Baggage, Transportation, Expo, Travel and Lodging 
 

Start corral information is now available on the BACM website.  A quick summary:
Tues, Aug 18: Deadline to update or request change.
Tues, Aug 25: Final corral assignments


SEND US YOUR STORY:
Please tell us "why you run."  Your story will help raise awareness and let others know they are not alone in this journey.  Attached is a template to help craft your story.  
Chicago Marathon Expo 


Coach's Blog
 
WEEK of 9.16.15 
 
Hi Jack's Team Runners:
 
I hope you all had a great week of training. The weather was ideal for running. Hopefully you will experience similar temperatures on Race Day.
 
Let's review the key mid-week and long run workouts for this week.
 
Depending on your marathon date and the training plan you are following the key mid-week workouts and long run distances this week are as follows:

 
Plan
Training Week
Beginner Plan
Intermediate Plan
Tuesday
Thursday
Long Run
Tuesday
Thursday
Long Run
Chicago
19
6-7 easy
(2 mi @ MGP)
5-6 mi easy
20 mi **
10 mi
(5 mi @ Tempo)
8 mi
HS or 4 mi @ MGP
20-22 mi easy

New York
16
6-7 easy
7-8 mi easy
16 mi easy
8 mi
(4 mi @ MGP)
9 mi
(4 mi at MGP)
16 mi easy
LRP / 4 mi @ MGP
Notes: Remember Hills or Tempo workouts involve: a 2 mile warm-up easy then x miles at Tempo pace, followed by 2 mile cool down easy pace.
 
Chicago Team Members
- Good news - only 4 weeks to go! Your mission this week is the same as last week - focus on the final push to prepare both your body and your mind for race day. This will be your last Long Run of 20 (or 22) miles, before you enjoy the Taper phase where we allow your body to get ready for marathon day. It is your final opportunity to fine tune your mid-run fuel and hydration strategy and to select your preferred gear and strategies to avoid chaffing.  Beginner Runners - consider walking 1 to 2 miles after your 20 mile Long Run - this will increase your time on your feet and improve your overall endurance. Intermediate Runners - consider running a 22 mile last long Run (and walk if you have to after 20 miles). The reason to do this is to improve your overall confidence in being able to complete the full 26.2 mile distance. Rather than having 6.2 miles left (a 10K) you can tell yourself you only have a little over a 5K remaining - you know you can run 4 miles! Hopefully, this with help you fine tune your Mental Game.
 
NYC Team Members - Yes - you get to enjoy another cut back week - your Long Run distance is only 16 miles. Beginner and Intermediate runners - continue with a TEMPO workout as part of your Tuesday workouts - remember to keep your TEMPO pace no faster than 10-15 sec faster than your Marathon Goal Pace.   Running too fast can increase your risk of injury. Stop and walk immediately if you experience any sharp pains while running at a faster pace. Work on stretching and core exercises. For those runners wanting to improve their running times you can consider running the last 4 to 5 miles of your Long Run at your Marathon Goal pace (after your have run the first 11-12 miles at a very easy pace.) Note: this is only done during the weeks where the Long Run is a cut back. All other weekly runs should be done at an easy pace to avoid risk of injury. 


  Coach Everett | Jack's Marathon Team | 630-881-0121 |
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