Page 1
Page 2
Page 3
Page 4
Page 5
Page 6
Page 7
Page 8
Page 9
Page 10
Page 11
Page 12
Page 13
Page 14
Page 15
Page 16
INTHISISSUEOUCOrlandoHalfMarathonCulinaryInspirationfromSeasons52RUNNONAatNightLadyTrackShack...andmuchmuchmore SCENICCOURSEPRIZEMONEYSUPERSWAGBEERLIVEMUSICBenefitingYouthHealthandFitnessDECEMBER62O14LakeEolaDowntownOrlandoOrlandoHalfOrlandoHalfMarathon.com RuntoTrackShack.com2Ourhousewasbuiltin1940.InCentralFloridayearsoursisarelativelyoldhouse.Ithadbeenupdatedandaddedontobythetimeitbecameourhomebutitisstill74yearsold.Olderconstructionitisoftensaidbyexpertsismoresolidandsturdierthannewconstruction.RepairsdocostmoreinourcharmingolderhomethantheymightinarecentlybuiltonebutliivingclosetothestoreisworthwhileJThismakesmethinkofdifferencesbetweenlongtimerunnersandnewbieswearandtearonjointsandbonesvs.freshlegs.AhhyouthTrackShackhasbeeninitscurrentlocationsince1996.JonandIremembertheweekendwemovedthestoretwoblocksdownMillsAvenue.ThesummerOlympicswereinAtlantaandwereallywantedtodriveupforthemarathon.Buttherewasalotofworktobedoneintheoldboatstorerstwhichwasbuiltin1947.Itwasalmostanemptyshellinsideandthatmeantelectricalworkoorsceilingsandwallsallneededupdates.WehadlotsofhelpandintheendmovingdaywasasuccessandwewatchedandcheeredforKeithBrantlyasheplacedasthetopAmericanintheOlympicmarathon.Whatasummerthatwas.UpdatesonhomesupdatesonTrackShackandupdatesonourbodieswereallpartofthersthalfof2014.Repairsathomeneverendbutweareluckytohaveexpertshelpusout.WhenwedecidedtoupdatethestorethisyearIneededanexpertandthankfullyoneofourcustomerssteppedinwithmoreenthusiasmandideasthanIeverimaginedAndnowthatTrackShackhasanewlookwecouldntbehappier.FortunatelywhenJonneededanexpertthisspringtogivehisarteriesalittlepushwewereluckythentoo.SchoolstartedrecentlyandyesthatmeansfootballseasonbutheyitalsomeanscrosscountryseasonandroadracetimeWeseeyoungrunnerseverydaytrainingontheroadsandweseethematthestoregettinggearedupshoesorshouldIsaytheirfoundationsocksandofcourseracingspikes.Itisgreattoseethesestrongnewrunnersbeginalifelongloveforthesportwesoenjoy.Likeanewhousetheirbodiesarefreshandtandforthemostpartinjuryfree.Theirbonesandjointshavefewermilesonthemanditisfuntoseetheirenergyatthemeets.Wealsohavemanynewrunnersandwalkersinourfallevents.Thededicationweseeinalltheseathletesisamazingespeciallyconsideringwearestillinthestickinessofsummerheat.Thisisthetimeofyearweareaskedmanyquestionsaboutnutritionandofcoursehydration.Itissortofliketheplumbingofyourhome.Youmustlistentoyourbodyandplaninadvancetomakesureyourtrainingrunsgowell.CheckoutourbathroomstickersatTrackShacktoseeifyouarehydratingenoughManyofyoumaybetrainingforfalleventslikeChicagoandNewYorkoreventheOrlandoOUCOrlandoHalfinDecember.ThehalfmarathonrunsthroughdowntownOrlandomanydifferentneighborhoodsandistrulythemostbeautifulruninthecity.WearesoexcitedtocallthisTrackShackeventafavoriteintheentiresoutheast.Jonisalsotrainingforafallmarathon.HislegshavemanymanymilesonthembutforthemostparthehasbeeninjuryfreesincetimebeganjustkiddingJButhehasbeenrunningformorethan40yearsLikethewoodoorswehavethelegsarealittlesqueakierthantheyusedtobe.Itdoesntmeanwecanttrainbutitdoesrequirealittleextramaintenance.Myfeetandbackstillletmerunbutnotthebigmilesanymore.SoJonandIstretchandstrengthenourcoremoreoftenthanweusedtothinkwasnecessary.LookaroundatthediversityattheeventsattheagesofsomerunnersLettheminspireyoutokeepmovingScrollthroughsomeoftheresultsofoureventslikeCelebrationofRunningandRocknRun5kcounthowmanyparticipantsare70yearsoldWhetherwalkingorrunningwewanttobelikethesefolkswhenwegrowup.SeeyouontheroadsWelcomeIbetsyscornerABOVEFromtheleftBillBraceland85andSamMaxwell89completedTrackShacksCelebrationofRunninginAugust. SaturdayNovember12014LaureateParkCrescentParkLakeNona400pmNemoursKidsZoneandRegistration500pmNemoursKidsRun600pm5k3.1miles700pmAwardsPresentationJoinusforaspectacular5KRununderthestarsatLaureateParkLakeNona.CrossthenishlineintoanepicblockpartyfueledbygoodfoodandSamuelAdamswithmusicandlightilluminatingthenightinLakeNona.Registrationincludesacomplimentarypost-racemealREGISTERATTRACKSHACK.COMEVERYONERUNSFASTERINTHEDARK RuntoTrackShack.com4TrackShackFoundationsBoardofTrusteesrecentlyawardedover31000to23areaschoolsandorganizationsthatprovidehealthandtnesseducationandencourageyoungpeopletoparticipateinawiderangeofsportsandtnessrelatedactivitiesinOrangeOsceolaSeminoleandBrevardcounties.BayMeadowsElementaryPTAOrlando2ndAnnualKoalaKrawlBearLakeElementarySchoolApopkaP.E.Dept.FitnessChallengeRunningClubBlanknerK-8SchoolOrlandoSmileMileClubBrookshireElementarySchoolWinterParkLearntoSwimK-2EdgewaterHighSchoolOrlandoBoysBasketballEnglishEstatesElementarySchoolFernParkTeacherLeadPhysicalActivityTimeEvansHighSchoolOrlandoCheerleadingSummerCampEvErYouthSportsFoundationOrlandoPanthersGirlsontheRunMelbourneSpaceCoastLakeComoElementarySchoolOrlandoLadyCometsRunClubLawtonChilesMiddleSchoolOviedoCrossCountryTrackLibertyMiddleSchoolOrlandoAthleticsLovingAssistingNurturingEducatingSupportingTeenageGirlsInc.OrlandoSummerShapeUpDanceFitnessMonarchLearningAcademyWinterParkPhysicalEducationPowerHDOcoeeBaseballSouthOrangePatriotsAthleticAssociationOrlandoCheerProgramSt.JohnVianneyCatholicSchoolOrlandoTrackandFieldSterlingParkElementarySchoolCasselberryScreamingEaglesTrackTeamStenstromElementaryOviedoCardioFitnessClubCrossCountryStarAthleticsOrlandoTrackClubWinterParkDayNurseryWinterParkTricyclePathImprovementProjectWinterParkYMCAFamilyCenterWinterParkMiniManiacsYouthTriathlonWolfLakeMiddleSchoolApopkaPhysicalEducationandAthleticDepartmentFinancialsupportofthelocalorganizationsismadepossiblebyindividualcontributorsandrunnersandwalkerswhoactivelytakepartinTrackShackslocalrunningevents.Raceproceedspositivelyimpactthecommunityandimprovethequalityoflifeforsomany.TheTrackShackFoundationisa501c3organizationthathelpsprovidehealthandtnessopportunitiestoCentralFloridiansthroughthefundingofyouthathleticprograms.TondoutmoreabouttheTrackShackFoundationtodonateorapplyforfundspleasevisitTrackShack.com.30000ContributedToLocalYouthHealthandFitnessCommunityIfoundationupdateABOVELawtonChilesMiddleSchoolABOVELibertyMiddleSchoolABOVEBearLakeElementaryRunningClub WitheightCentralFloridalocationsandsixteenboard-certiedandellowship-trainedurologistsFloridaUrologyAssociatesisuniquelypositionedtooferamultitudeoadvanceddiagnosticsminimally-invasiveproceduresandrevolutionarytreatmentsincludingreconstructiveurologyoravarietyourologicconditions.Throughthelatestinsurgicaltechniquesandmedicaldevicessuchasroboticspatientssuferingromanarrayourologicdisorderscanndnon-invasiveoptionsandpermanentsolutionsotenwithsame-dayservice.OURUROLOGYCAREISALLOVERTHEMAPwww.UrologyOfFlorida.comFHMG-13-16219Callforanappointment407.269.8344GeneralUrologyforMenandWomenEnlargedProstateErectileDysfunctionIncontinenceFastTrackKidneyStoneUrgentCareMaleInfertilityandLowTestosteroneUrologicalCancersProstateCancerBladderCancerKidneyCancerVasectomiesALTAMONTESPRINGSEASTORLANDOLAKEMARYORLANDOSOUTHORLANDOWATERFORDLAKESWINTERGARDENWINTERPARKCOMINGSOONAPOPKALOCATION QualityhealthplansbenefitsHealthierlivingFinancialwell-beingIntelligentsolutionsToolname1HeadlinesetsFocoLightandcanbeuptotwolineswww.aetna.comXX.XX.XXX.XX13QualityhealthplansbenefitsHealthierlivingFinancialwell-beingIntelligentsolutionsHealthymindhealthybodyhealthyyouAetnaisproudtosupportthe2014OUCOrlandoHalfMarathon.2014AetnaInc.2014014 RuntoTrackShack.com8AtthistimeofyearmanyCentralFloridarunnersareinthemidstoftrainingforhalfandfullmarathons.Distanceracesrequireauniqueblendofspeedstrengthandendurance.Thisuniquecombinationofrunningcomponentscanmakeitdifcultforsometogureouthowbesttotrainfortheseraces.ShouldrunnersfocusonlongrunsorspeedUsingavarietyoftrainingpacesthataddresseachoftheseindividualrunningcomponentshasmuchtooffersoconsidermixingitup.Trainingpacesdependupontheintentionandthedistanceoftheworkout.Yesyoucanjustgooutandrunbutincorporatingdistinctrunpacesthataddressspeedstrengthandendurancehelppreparerunnersforthespecicdemandsofadistancerace.Distancetrainingrequiresloggingquiteafewmileseachweektoosobyvaryingyourtrainingpacesandmileagewitheachworkoutyouimprovethequalityofyourtrainingwhilealsoreducingtheriskofinjuryormentalburnout.Mysuggestionsforhowyoucanincorporatedifferenttrainingpacesintoyourtrainingroutinearelistedbelow.Thesepacerangeswillofferyouvarietyaswellasimproveyourtnesslevelandboostyourperformance.SPEEDIfyouaredoingintervalsonatrackintervalsoflessthan1milei.e.1200sorlessuse60secondspermilefasterthanyourgoalmarathonorhalf-marathonpace.ForlongerintervalslikeMileRepeatsuseatimeof30secondspermilefasterthanyourgoalmarathonorhalf-marathonpace.DistanceUsethispaceTrainingPacesMixingItUprangeof30-60secondspermilefasterthangoalracepaceforrunsof6milesorless.STRENGTHTempoorhillrunsarealsoreferredtoasstrengthruns.Forthesetypesofrunsusearangeof30secondspermilefasterthanyourgoalmarathonracepacetorightATyourgoalracepace.DistanceUsethispacerangeforrunsof10milesorless.ENDURANCEEnduranceisgainedthroughlongrunsasyouincreasedistanceingraduatedincrements.Therecommendedpaceforlongrunsistypicallyslowerthanyourgoalracepaceespeciallyforrunsover14miles.Thegeneraladageisthelongertheruntheslowerthepace.Forlongrunsusearangeof30to60secondspermileslowerthangoalracepace.DistanceForrunsof11to14milestry30secondsslowerthangoalracepace.Forrunsover14milesuse45-60secondsslowerthangoalpace.Keepinmindthattheserecommendedtrainingpacesareforidealweatherconditions.Heatandhumidityarenotfactoredinsopreparetoslowdownifyouaretraininginhothumidconditions.Asalwayslistentoyourbodywhiletrainingandadjusttrainingpacesaccordingly.Ifarunpacefeelstooharditissoslowitdown.Ontheotherhandifatrainingpacefeelstooeasypickupthepacebyafewsecondsandseehowthatfeels.Takenoteofyourrecoverytimeafterwardsifyourpost-runrecoveryisslowandyouarenotreadyforthenextrunonyourtrainingplanthetrainingpacewasmostlikelytoofast.Payingattentiontothemessagesyourbodysendsyouisoneofthebestlessonsrunningteachesussolistenandlearn.FitnessItipsandtechniqueBySusanS.PaulMSTSFTrainingProgramDirectorUpcomingTrainingGroupsTrackShackoffersavarietyofTrainingProgramsfrombeginningyourtnessjourneywithW.R.A.PWalkRunAccomplishmentProgramtolongerdistancesandevenfunWednesdaynightgrouprunsFormoreinformationonallofTrackShacksTrainingProgramsincludingspecictimesandlocationsortoregistervisitTrackShack.com.W.R.A.P.WalkRunAccomplishmentProgramisouradultbeginnerprogramdesignedtotakeonefromthecouchtonishinga5k.Mostpartici-pantsareabletocomplete3.1milesattheconclusionofthe10-weeksession.ThisprogrammeetsTWICEaweekfor10weeksCostper10weeksessionNewMembers85Alumni70OrlandoDaytimeSessionBeginsOctober132014MondayWednesdaymornings1000-1100a.m.BlueJacketParkbesideGlenridgeMiddleSchoolOrlandoEveningSessionBeginsOctober132014600-700p.m.MondayeveninglocationHowardMiddleSchoolTrackWednesdayeveninglocationLakeEolanortheastcornerLakeMarySessionBeginsOctober142014600-700p.m.TuesdayeveninglocationLakeMaryPrepSchoolTrackThursdayeveninglocationColonialTownParkFIVEDIMEFiveandDimeoffersseriouscoachingandfriendlycompetitioninaverysocialatmosphere.Thisgroupcoachedtrainingprogramemphasizesspeedstrengthandconditioningthroughtrackworkoutsrunningdrillstempotrainingandhillruns.Costper10weeksessionNewMembers85Alumni70BeginsOctober14600-700p.m.Tuesdays-TrackworkoutsatHowardMiddleSchoolThursdays-HillandtemporunsatGlenridgeMiddleSchoolJuniorRunningClubAges8-12Thepurposeofthetrainingistoprovideouryoungpeoplewithpracticalrunningexperiencethatwillgrowwiththeiroverallathleticskillsandhopefullycontinueasahealthfulactivitythroughouttheirlifetime.Costper10weeksessionNewMembers80Alumni65Registrationislimitedto20youthrunnersBeginsOctober132014MondayWednesday530-630p.m.BaldwinParksBlueJacketTrackbesideGlenridgeMiddleSchool 9RuntoTrackShack.comWhetherrunningtheOUCHalfMarathonordonatingmorethan7700volunteerhourswearepassionateaboutmakingourcommunitythebestplacetoliveworkandplay.ThatmeansworkinghardeverydaytomakeOUCTheReliableOne.OUCHalfMarathonparticipantsandemployeesTroyMorrisDirectorDistributionConstructionMaintenanceMikeMooreLineSupervisorandKenZambitoDirectorTransmissionConstructionMaintenance.OUCEmployeesGoingtheExtraMileTOCONNECTWITHOURCOMMUNITY RuntoTrackShack.com11NutritionIfuelfortheroadRoastingbringsouttheessentialavorsinvegetablesrequiringverylittleadditionalseasoning.Thebasictechniquessuchasroastingaresosimple.ItsthecombinationoftechniqueandunexpectedingredientsthatmakesthemagicsuchasaddingatouchofmintorabrushstrokeofchipotlehoneyglazetonishexplainsCliffordPleauExecutiveChefforSeasons52.Pleauencourageshomecookstoexperimentwithproduceanditemsthatarenewtothem.Ifyouareunfamiliarwithsomethingbringithomeandapplythebasicroastingtechnique.ForexampleatSeasons52DelicataSquashiscutinringsandroastedthentoppedwithachipotlehoneyglaze.Pleaurecommendsroastingthesquashfor25-30minutesat350degrees.Justseasonwithsaltpepperandspritzofoliveoilheadds.GetyourfamilyhookedonBrusselssproutsbyrstblanchingandthenroastingandnallytossingwithafewroastedgarliccloves.Cutcauliowerintolargechunksseasonwithcurrypowdersaltandpepperandoliveoil.Placecauliowerpiecesinapancoverandroastfor20-30minutesat350degrees.Finishwithasprinkleofmintedbreadcrumbs.FreshmintisanunderusedherbthataddsterricaromaandinteresttoadishexplainsPleau.Letsimplicitydriveyourculinarytechniqueskeepingtheemphasisonroasting.PourthewineinvitetheneighborsoverandservenatureatitsbestRoastedAutumnSquashWithSpicedCiderGlazeIngredientsAfewvarietyofautumnsquashacornbutternutdelicatakabocha12spritz4tablespoonsextravirginoliveoilEVOteaspoonKoshersaltPinchblackpepperfreshgroundProcedurePreheatovento425Washsquashincoldwater.Cutsquashinhalfandscrapeoutallseedswithlargekitchenspoon.Cutsquashintowedgesorchunks.PlacesquashpiecesinalargebowlandseasonwithEVOsaltandpepper.Standsquashcut-sideupontray.Spritzagainwithextravirginoliveoil.Roastin425ovenfor30-45minutesuntilsquashistenderandcaramelized.Cooktimewillvarybasedonsquashtypeandhowbigyoucutthepieces.Spritztwicewitholiveoilduringroastingandturntrayinoven.Totestinsertaparingknifetochecktendernesssquashpiecesshouldbecaramelizedontheedges.Removefromovenandbrushsquashwithspicedglaze.Recipecanbepreparedinadvance.Tipifyouprepareextrasquashorhaveleftoversyoucanuseittomakeroastedbutternutsquashsoup.SpicedCiderGlazeIngredients113cupmaplesyrupcupapplecidercupfreshlimejuice1tablespoonChipotleTabascoProcedureCombineallingredientsinsmallmixingbowl.Drizzlehotglazeoverroastedsquashwedges.Sprinklewithfreshtornmintleaves.CulinaryInspirationfromSeasons52RoastingIsWhatsGoodNowforAutumnSeasons52isafreshgrillandwinebarthatoffersaseasonalmenuinspiredbythefreshappealofafarmersmarketandwhatsgoodnow.Weuseingredientsattheirpeakandrusticcookingtechniqueslikebrick-ovenroastingandanopenreofoakandmesquitewhichbringoutthenaturalavorsoffoodandhelpuscreatedishesthataresimplylighter.WithsignatureitemslikeCedarPlank-RoastedSalmonFiletMignonFlatbreadsandMiniIndulgencedessertseachunder475caloriesyouarefreetoindulgeinamulti-courseexperience.Ourmenuispairedwithanever-changingcollectionofmorethan100wines52ofthemavailablebytheglassalongwithexceptionalseasonally-inspiredcocktails.Tryourwineightsatbreadsexperiencedailyuntil630orjoinusMonday-Fridayfrom400-630p.m.forSunsetatSeasonsourhappiesthourwithsignaturecocktailsselectwinesand5smallplates.TheresalwayssomethingnewtodiscoveratSeasons52.1tablespoonfreshgingerminced1teaspoongroundcinnamon1tablespoonKoshersaltFreshmintleaveschoppedifdesired WhatmotivatesyoutorunNomatterthereasonFloridaHospitalistheretotreatanystumblesthatmightoccuralongthewaylikeshinsplintssprainsfracturesortendonitis--anythingthatmightslowyoudown.Andwitheighthospitals21CentraCareurgentcarecentersand13rehabilitationandsportsmedicinelocationsourexpertsarejustasprintaway.Greathealthisworthpursuing.Enjoythechase.Call407303-DOCSforaphysicianreferralorvisitHealthy100.orgsports.SMR-12-8153Greathealthisworthpursuing.Enjoythechase.Exclusivehospitalof RuntoTrackShack.com12BenefittingHematologyOncologyProgramatFloridaHospitalforChildrenSaturdayDecember132014Registrationislimitedtothefirst4500RunnersandWalkersMilesofMerrymakingHolidayTreatsRosenHotelsCostumeContestFreeKidsRunJingleallthewayatBringanewunwrappedtoytotheReindeerRunLadyTrackShack5kMeadGardenWinterParkFLSaturdayJanuary312015FloridaHospitalBreastCancerCareFundwascreatedtohelpsavethelivesofwomenwhocannotaffordclinicalbreastcancerexamsandannualmammograms.RuntoTrackShack.comFreetutuwithregistrationInauguralFinishersMedalUnveiledOct.8LongsleevetechteeFor36yearsladyrunnersandwalkershavehadaheartforlocalwomeninneed.BepartofsomethingspecialthatbenefitstheFloridaHospitalBreastCancerCareFund.GETATUTU.FUNDAMAMMO.ReindeerRun 13RuntoTrackShack.com RuntoTrackShack.com14MIZUNOWAVERIDER18ReleaseDate1015AssomeonewhohaswornMizunoWaveRiderforyearsIlovetheWaveRider17butthe18shouldtevenbetterlastlongerandhavesuperiorcushioningIcantwaittotakethemoutontheroadChrisHughesSpecialEventsCoordinatorTRACKSHACKGEARWhetheryourerunninginOrlandoorracingoutoftownitsessentialtostaycoolanddry.TrackShackstechshirtsandsingletshavethemoisturewickingfeaturesrunnerslove.JonHughesCo-ownerGARMINVIVOFITIlikethattheVivoFitisawatchaswellandthatyoucanseeeverythingataglancetimestepstakenstepgoal.Andyesitreallytellsyouwhenyouvebeensedentarytoolong.Ilikethesimplicityandaccountability.KristinTrackShackFoundationAdministratorR8ROLLERRevolutionaryindesigntheR8massagerollerwasdevelopedtoreduceinammationafterworkoutsbreakupmuscleadhesionsandstimulatebloodcirculation.ItsthejawsoflifefortiredlegsStevenKellettSalesAssociateMassageRollerLookyourbestRidetheWaveTheUltimateFitnessBandShareyouressentialspinterest.comtrackshackEssentialsImusthaveproducts PRESORTSTANDARDUSPOSTAGEPAIDPERMITNO.1979ORLANDOFLConsidertheenvironmentpleasepassthispublicationonorrecycleit.407.898.13131104NorthMillsAvenueOrlandoFlorida32803SEPTEMBER201420SatMiracleMiles15kand5k.......................................................Orlando27SatGallowayHalfMarathonTrainingBegins......................OrlandoOCTOBER20146MonStoreClinic....................................................................................TrackShack10MonStoreClinic....................................................................................TrackShack13MonW.R.A.P.TrainingBegins.........................................................OrlandoJuniorRunningClub..................................................................Orlando14TueW.R.A.P.TrainingBegins.........................................................LakeMary5k10kTrainingBegins........................................................Orlando19SunUCanFinish5Miler2MileDD............................OrlandoPresentedbyFloridaHospital28TueStoreClinic....................................................................................TrackShackNovember20141SatRUNNONAatNight..............................................................Orlando10TueStoreClinic....................................................................................TrackShack27ThuTurkeyTrot.....................................................................................OrlandoDecember20146SatOUCOrlandoHalfMarathon...........................................Orlando6SatTrackShackLakeEola5k......................................................Orlando13SatReindeerRun................................................................................SeaWorldDatesaresubjecttochange.TrackShackRunningSeriesEventDDTrackShackDistanceDareEventEVENTCALENDARWalk.Run.Train.RuntoTrackShack.comBeginningRunnerW.R.A.P5k10kTrainingJuniorRunningClub