You will need the Flash plugin to view this publication

Download the Flash plugin for free here. Just refresh this page after installing Flash.
Also make sure that javascript is enabled in your browser.

Alternatively, you can download this publication in PDF-format - Click here.

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
RuntoTrackShack.comladytrackshack102.5WLOQORLANDOSSMOOTHJAZZFMEncouragesomeonenewtoparticipatewithyouandyoullberewardedBecomeaPinkPatronasupporterofunder-servedanduninsuredwomeninthiscommunity.WiththisupgradedregistrationyoullreceiveextrarecognitionthroughakeepsakeracenumberandentrytothePinkSpotanexclusiveVIPareaonracedaywithmassagetopamperyouandsumptuoustreatstorewardyourachievementLimitedto150PinkPatrons.SaturdayFebruary12014MeadGardenWinterPark5krunwalk730a.m.KidsRun845a.mFLORIDASBESTAll-womensRunningandWalkingEventAllParticipantsReceiveAbeautifullongsleevesofttechteeInteractivehealthscreeningsprovidedbyFloridaHospitalladytrackshackLastyearwewereabletohelpover800womenreceivetheirannualscreeningmammogramsandanyadditionaldiagnostictestingtheyrequired.ThankyouforhelpingthesewomenreceivethebestmedicalcareandearlydetectionregardlessofinsuranceorabilitytopayCourtneyStaubFloridaHospitalFoundationBenefitingFloridaHospitalBreastCancerCareFund.TheFloridaHospitalBreastCancerCareFundwascreatedtohelpsavethelivesofwomenwhocannotaffordclinicalbreastcancerexamsandannualmammogramthemosteffectivetoolinthefightagainstbreastcancer. RuntoTrackShack.com2SeveralyearsagomydaughterEmmaandIspentmanymilesontheroadstogetheraswetrainedforherhalfmarathon.IwasherassistantandsherpaasIcarriedallthehydrationandsnacksforthoselongruns.ItwasaspecialtimeforusEmmahadgraduatedfromcollegeandlivingathometeachingandapplyingtogradschool.Shehadoptionschoicesinschoolsandalsothedirectionshewantedtotakeinheracademialife.Butitwasthemilesthatgaveustimetogether.NowmymarrieddaughterwithhermastersintheClassicscameforavisitthispastweekendandIaskedheraboutideasforthisveryarticle.BoywasIsurprised.JIguessshewaslisteningtomeafterallHersuggestionwasasfollowssharemyinspirationalrunningmantrasasIalwayssharedwithherYoucandoanythingforthreeminutesThinkaboutyourformrelaxyourshouldersThinkhowgoodyoullfeeltherestofthedayEatthehillnomnomnomPushitAllthewaytotheendSetagoalonemorelightpoleYoulookgreatItissupposedtohurtImaginethefeelingofaccomplishmentasyoucrossthenishItseemseverydaywehavetomakechoices.Thankfullywehavelotsofoptionswaystoresearchandeducateourselves.BeforelifeImeanbeforecomputersweactuallyreadbooksandmagazinesaboutrunningaboutnutritionandevenshoes.Iappreciatehelpingacustomerwhomighthavequestionsandhasdonesomepriorresearch.IloveitwhencustomersaskhowwedoourshoettingandevaluationbecauseIknowtheyknowtheimportanceofthat.Andthechoiceswehavein2014areamazingonesOurshoebuyerAnthonyhasworkedlongandhardfor19yearswithTrackShackandknowsshoesbetterthananyone.Heseesthenewproductrstanddetermineswhatwillworkbestforourcustomers.Hehelpsusrealizeourultimategoalthatofkeepingourrunnersandwalkersontheroadforlifeinjuryfree.LongbeforewehadourFloridaHospitalHealthyLivingSerieswithgreatspeakersaboutkneesaboutproperfuelingfortrainingandevenfoamrollingfunJonandIhadtoeducateourselvesaboutourrunningespeciallyaboutnutrition.Thatwasabiggieformebackinthemid70s.Iwas17thelasttimeredmeattouchedmylips.Itwasapersonalchoicebutaffectedmywholefamily.Mymomtotallysupportedmedadnotsomuch.Icomefromalargefamilyandtypicallyourdinnerswerecasseroleswithgroundchuck.IdontevenknowifmeatiscalledthatanymoreJonandourkidsmademyvegetarianchoiceaswellsinceImadeallourmeals.JNowchoicesareeventougherglutenfreeveganraw...whatisrightforonepersonmayormaynotberightforyou.Educateyourself.Ourwebsiteisagreatinformationalsiteplusyoullndthecalendaroftheseminarsandclinicswehost.JonandIaresogratefultoouremployeeswhomakeTrackShackandoureventssoawesome.Wemaybetheonesreceivingtheaccoladeswinningawardsorgettinggreatpressbutonlybecausewesurroundourselveswithpeoplewhoshareourpassion.OursonChrisalsosharesourpassion.HispassionforpeopleandrunningequalsJonsforsure.TheyalsoshareafascinationwithFSUfootball.anotherstoryJonandImadeahugechoicethisfalloneofourbiggestbusinessdecisionsevertohireChris.Chrisdreamtoworkwithusbeganinhighschoolandweareexcitedtowelcomehimhome.Everyyeargoesbyfasterthantheonebefore.2013almostseemsablurtome.TherewereweddingsanniversariesrunningandpersonalbabiesandmoreAndthentherewasBoston.WellIthinkwevealldoneourbesttokeepBostonStrongandrunningstrong.Jonre-qualiedandIbethewasoneofthersttosignupforBoston2014.IllbetherewithourfamilytocheerhimonatthenishIwonderwhichofmyinspirationalmantrasIllusethistime.JSeeyouontheroadsWelcomeIbetsyscorner 3RuntoTrackShack.comThankYoufornamingDr.HunterOrlandosbesteyesurgeonToscheduleyourcomplimentaryconsultationcall321-209-8789orvisithuntervision.com.EyeSurgeonEncourageyourschoolsstudentsteachersandparentstoparticipatetogetherforschoolspiritandearnmoneyforyourPTASaturdayFebruary152014ShowalterFieldinWinterPark730a.m.5k3.1milesRunWalk845a.m.Healthy100KidsRunBenefitingtheTrackShackFoundationDontMissThisHometownFavoriteThroughAScenicWinterParkNeighborhoodTrackShackPlanetSmoothiearegivingyouasweetincentivetofinishfasterOnracedaybesuretokeepaneyeoutforrunnersdressedaspineapplesEachrunnerandwalkerthatfinishesbeforethepineapplesreceivesafreesmoothie RuntoTrackShack.com4TrackShackFoundationBoardofDirectorstogetherwithgenerouscontributorsandthousandsofrunnersandwalkersdonatedover85000toservemorethan80localorganizationsthatarekeepingCentralFloridakidsactive.FinancialsupportoftheseoutstandingprogramsismadepossiblebydonationsandtherunnersandwalkerswhoactivelytakepartinTrackShackevents.Raceproceedspositivelyimpactthecommunityandimprovethequalityoflifeforsomany.ThankyouABOVEWinterParkYMCAMiniManiacsYouthTriathlonTrackShackFoundation2013YearInReviewCommunityIfoundationupdateRIGHTBooneHighSchoolSpecialOlympicTeamABOVELeftLawtonChilesMSJVXCBoysRightStarAthleticsTrackClubABOVEGatewayHighSchoolGirlsWeightliftingTheTrackShackFoundationisa5013organizationthatprovideshealthandtnessopportunitiestoCentralFloridiansthroughthefundingofyouthathleticprograms.TolearnmoreabouttheTrackShackFoundationtodonateorapplyforfundspleasevisitwww.TrackShack.comABOVELeftSmileMileKidsRunRightFastStartInvitationalABOVEOrlandoYouthRugby WhydoyourunNomatterthereasonFloridaHospitalistheretotreatanystumblesthatmightoccuralongthewaylikeshinsplintssprainsfracturesortendonitisanythingthatmightslowyoudown.Andwitheighthospitals21CentraCareurgentcarecentersand13rehabilitationandsportsmedicinelocationsourexpertsarejustasprintaway.Thegiftoflifeisyours.Nowrunwithit.VisitHealthy100.orgsportsorcall407303-DOCSforaphysicianreferral.Youvebeenhandedthegiftoflife.Nowrunwithit.SMR-12-8153Exclusivehospitalof RuntoTrackShack.com6 20YEARSOFNETWORKINGSHOWINGUPGIVINGWALKINGRUNNINGFUNTEAMWORKMOVINGFORWARDHIGHFIVESACHIEVEMENTORLANDOSLARGESTWALKRUNOFFICEPARTYCorporate5k WHATISTHECORPORATE5KIOACorporate5kisa3.1-milerunwalkeventheldexclusivelyforFloridascorporatecommunity.Businessesandnon-profitorganizationsformteamsandparticipateintheCorporate5kforcamaraderiefriendlycompetitionandacelebrationofworkplacefitnessWHENWHEREThursdayeveningApril172014715p.matLakeEoladowntownOrlandoWHOCANPARTICIPATEAnygroupofindividualswhocometogetherunderacompanyororganizationname.Companiesandnon-profitorganizationsofallsizesparticipateforfunfitnessandteambuilding.GETYOURCOMPANYMOVINGRegistrationrequired.Earlyregistration25perpersonthroughThursdayApril329April4-April16.Noracedayregistration.INFORMATIONCorporate5k.comBENEFITINGTrackShackFoundationa5013organizationwhosepurposeistopromotehealthandfitnesswithanemphasisonyouthathletics.Over15000runnersandwalkersparticipatingoncorporateteamsstepouteachyearforfunnetworkingandteambuildingShouldntyourcompanybethereAPRIL172014DOWNTOWNORLANDOLAKEEOLALovethisraceThisiswhatstartedmerunning.NowIhavedone7halfmarathonsand1fullmarathon GetontheFASTrackforimmediaterelief.FASTrackisanurgentcarecenterforkidneystonesthatprovidesfullservicediagnosticandtreatment.Patientsdontneedanappointmenttobeseenforthisservicebutareencouragedtocallaheadtoexpeditethecheck-inprocess.Ourphysiciansprovideindividualizedcomprehensivecare.UrgentCareforKidneyStonesNoAppointmentNecessaryMondayFriday8am6pm1812N.MillsAvenueOrlandoFL32803407.385.1313www.WPUrology.comWhenaKidneyStoneFeelsLikeaBoulder RuntoTrackShack.com10Whenwebeginrunningweexperiencedramaticphysicalimprovements.Withinarelativelyshortperiodoftimeweareabletorunfasterandlongerloseweightandfeelgreat.Successcomeseasily.Wefollowatrainingplanrunseveraldaysaweeksamepacesametimesameplace.Butthenonedayallofasuddenitdoesntseemtoworkanymore.Improvementsattenout.Wedontgetfasterwecantrunlongerafewpoundscreepbackonandourenthusiasmdwindles.WelcometothedreadedtrainingplateauThegoodnewsisthatyouhavehitatrainingplateauandthebadnewsisthatyouhavehitatrainingplateau.GoodnewsbecauseitmeansyourtrainingplanworkedWhentnessgainsleveloutitssimplyanindicationthattheexistingroutineisnolongerchallengingenoughtostimulatefurtherphysicalchanges.CongratulationsYourbodyhasmetthebarthatyouset.Badnewsbecauseifyouwishtocontinueimprovingitmeansyouneedtochangeyourroutineanduptheante.Oncethebodyhasadaptedtothetrainingloadwereachaplateau.Ifimprovementisstilldesiredatrainingplandesignedtostimulatethebodyatthisnewtnesslevelisrequiredandwebeginadaptingagaintoachieveanevenhigherleveloftness.Understandingthetrainingprocesshelpsoneappreciatetheplateau.Thephysicalexertionorphysicalstressofrunningtriggersacascadeofphysiologicalresponsesatthecellularlevelaffectingallofthebodyssystems.Oncestimulatedtheadaptationprocesstomeetthedemandsofthisnewstressbeginsandcontinuesuntilthedemandismet.Someoftheseadaptationstake4to6weekswhileothersmaytake4to6months.Asadaptationsoccurthebodyisbetterandbetterequippedtohandletrainingandrunningbecomeseasier.Trainingplansincorporatefrequencyintensityanddurationtoelicitspecicphysiologicalresponses.Fromtheeliterunnertothenoviceallplansincorporatethesesamethreetnesscomponents.Howwemanipulatethemisthekeytoasuccessfultrainingplan.Frequencyreferstohowoftenorhowmanydaysaweektorunintensityreferstothepaceoftherunorthelevelofdifcultyanddurationreferstothelengthoftherunwhethermeasuredbytimeormiles.TrainingincreasesareappliedingradualincrementsalsoknownasProgressiveOverload.ProgressiveOverloadmeansthephysicalloadoftraininggraduallyincreasesovertimeinacontrolledmanner.Astrainingphysicallystressesthebodyitrespondsbybecomingstronger.Theamountofappliedoverloadmustbejustrighttoomuchandwebreakdownnotenoughandnophysicalresponseiselicited.Itsabitlikeourfeetdevelopingcallusesorblisters.Toomuchoverloadandwedevelopblistersoraninjurytherightamountofoverloadandwedevelopcallusesorstrength.Thephysiologicalresponsesandsubsequentadaptationsthatoccurwithtrainingaremanyandarequiteimpressive.Thecardio-respiratorysystemrespondsquicklytoconsistenttrainingbyincreasingitsstrokevolume.Thismeanstheheartpumpsoutmorebloodwitheverybeatwhichallowsmoreoxygentoreachexercisingmuscles.HavingmoreoxygenavailableallowsustorunfasterandTrainingPlateauGoodNewsBadNewslongeratlowerheartrates.CoronarybloodsupplyisalsoincreasedwhichreducestheriskofheartattackandlowersRestingHeartRate.Bloodpressureisloweredwhichreducestheriskofstroke.Lungventilationimprovesrespiratorymusclesarestrengthenedandpulmonarybloodsupplyisincreasedmakingbreathingeasierandmoreproductive.Thecirculatorysystemincreasesthenumberandthesizeofbloodcapillarybedsperunitareaofmuscle.Capillarybedsfurnishmuchneededoxygentoexercisingmuscles.Bloodvolumeisincreasedthroughcomplexhormonalchangeswhichthenincreasesthenumberofredbloodcellsandredbloodcellsincreasethedeliveryofoxygen.Themuscularsystemincreasesmuscularendurancebyincreasingthenumberofmitochondriawithincells.Mitochondriaareknownasthepowerhouseofthecellbecausetheirfunctionistoconvertfuelorglycogentoenergyformusclecontraction.Themoremitochondriathemoreoxygenavailableandthelongerwecanrun.Theskeletalsystemisstrengthenedasbonesbecomestrongerfrombearingthebodysweightwhilerunning.Evenourmentalhealthisimpacted.Studiesshowthatrunningcanimprovementalalertnessstresstoleranceandtheabilitytorelaxandsleep.Itcanalsohelpreducedepressionandanxiety.AndyoujustthoughtyouweregoingoutforalittlerunWhoknewrunningcoulddosomuchIfyouhavereachedaplateaureviewthethreetnesscomponentsofyourtrainingplanandbeginbymanipulatingonevariableatatime.AreyoureadytoaddanotherdayortwoofrunningThenconsiderincreasingthefrequencycomponentbyaddinganotherrunday.Keepmileageincreasestowithin10-20ofyourweeklyvolumethoughtoavoidtoomuchoverloadtooquickly.Oryoumaydecideyouneedtoincreaseintensity.Thisisagreatoptionifyoudonthavemoretimetoinvestinyourtrainingifyouenjoyracingorifyoutendtotrainatthesamepacemostofthetime.Increaseintensitybyaddingaspeeddayorahillrunintoyourweeklyroutine.Hillsnaturallyincreasetheintensityofarun.Ifyoupreferlongerrunsincreasethedurationcomponentbyaddingsomemilestoyourweeklylongrunjusthowlongdependsuponyourrunninggoals.Forexamplewhentrainingfor5ks10ksgraduallybuildupto10milesforalongrun.IftrainingforaHalfMarathonbuildalongrunupto14or16milesthreetofourweeksbeforearace.Whenmarathontrainingitsusuallynotadvisabletogobeyond26.2milessoinsteadbuildto22or24milesasyourlongestrunandthenincludeseveral14to18milerunsduringthetrainingcycle.Keepalogtotrackyourtrainingandthechangesyoumakesoyoucancontinueadjustingandnetuningyourtrainingasneeded.Nexttimeyouhitaplateauremembertocongratulateyourselfratherthanberateyourrunning.Nexttakestockofyourtrainingplanandredeneyourgoals.Figureoutwhereyouwishtogofromhereandthatwillhelpyoudecidewhichcomponentstochange.FormoreinformationonTrackShackTrainingProgramsincludingspecictimesandlocationsortoregistervisitTrackShack.comFitnessItipsandtechniqueBySusanS.PaulMSTSFTrainingProgramDirector Maple-BourbonGlazeIngredientscupmaplesyrupcupbalsamicvinegarcupbourbon1canchickenstocklowsodium10ozteaspoonChipotleTabascoteaspoonKoshersaltteaspoonWorcestershiresauce1freshshallotpeeledminced1tablespoonfreshthymewashedmincedNoteusehalftomarinateandusehalfasaglazeProcedureCombineallingredientsinamediummixingbowl.Whisktogether.Reservehalfofthemarinade.Pourotherhalfover2poundsofduckchickenorturkey.Marinatecoveredintherefrigeratorforaminimumof4hours.Placetheremainingmixtureinasmallsaucepot.Cookonmedium-highforapproximately10-15minutesuntilglazethickens.Reserveglazeuntilreadytouse.Serves4to8Seasons52isafreshgrillandwinebarthatinvitesgueststodiscoverthesensationalflavorsofaseasonally-inspiredmenuandaward-winninginternationalwinelistinacasually-sophisticatedambiance.SeasonallyinspireddiningchoicesCasuallysophisticatedambianceOpenforlunchanddinnerdailyAward-winningwinelistSeasonalcocktailsPrivatediningavailableLivemusicinthepianobarnightlyWineightsandatbreadofferingsuntil6p.m.BytheAltamonteMall463EastAltamonteDriveAltamonteSpringsFL407.767.1252AtthePlazaVenezia7700SandLakeRoadOrlandoFL407.354.5212 InteractivehealthscreeningsfromFloridaHospitalSeasons52ParticipantGiftforallfinishersEvery52ndfinisherreceivesa52giftcardtoSeasons52SaturdayJanuary252014730a.m.5.2k845a.m.Healthy100KidsRunBeautifuldowntownWinterParkBenefitingyouthinourcommunitythroughtheBoysGirlsClubsofCentralFloridaandtheTrackShackFoundationToDownloadFormsorRegisterOnlineRuntoTrackShack.comCelebrateLivingWell3.2milesofexhilarationthroughWinterParkthatwillinspireyoutolivewellallyearlong.ParkAve5.2k102.5WLOQORLANDOSSMOOTHJAZZFM 13RuntoTrackShack.comWevegotyoucoveredinpurplethecoloroftheyearnomatterwhatthetemperatureTrackShackstoreassociateAstridjustlooksfastintheNikeDriFittopwithcapsleevesandNikeProDriFitshorts.StoreassociateMichelleisreadyforcoolertempsinthisASICSThermaltopthatscompletewithreectivetapefornightvisibilityandthumbholesMichellesaysthetightsthigh-waistedsotheresnochanceformufntopTheonlythingthatseparatesusfromtheanimalsisourabilitytoaccessorize.ClaireeBelcherSteelMagnolias1989.Functionalandfashionablecomfyaftersportshoeshydrationsuppliesnecklacesthatadornandstickersandmagnetsthatshowourpassion.FloridaHospitalLadyTrackShack5kFebruary1TheultimategirlsmorningoutMothersdaughterssistersandfriendsrunningandwalkingtogetherinsupportoftheFloridaHospitalBreastCancerCareFund.CominginJanuaryLightweightfastfeelcoolcolorslowerheal.WiththelowerhealitsashoewemightrecommendtosomeonewhorunsandcrosstrainssaysAnthonyONeilStoreManagerLadiesRunningandWalkingGearAvailableatTrackShackBrooksPureFlowAccessoriesGreatOutfitsLadyTrackShack5kShareyouressentialsforwomensrunningandtnesspinterest.comtrackshackEssentialsImusthaveproducts BenefitingtheMeridianClubofWinterParkScholarshipFundwhichawardscollegescholarshipstograduatinghighschoolseniorsfromareaschools.Runningandwalkingisagreatwaytoenjoyourbeautifulsurroundingsreachagoalandsupportcommunitycauses.ThefitnessenthusiastsatZimmermanKiserSutcliffeP.A.inviteyoutotheWinterParkRoadRaceforanextraordinaryrunningandwalkingexperiencethatsupportscontinuingeducation.10kRunnersWalkersTechteeCommemorativeStemlessWineGlassFinishersMedal2MileParticipantsTechteeCommemorativeStemlessWineGlassATrackShackDistanceDareeventChallengeyourselfbydoingthe10k2mileMarch152014ParkAvenueWinterParkRunanextraordinarycoursethroughoutWinterParkRuntoTrackShack.comTheFinalRaceOfThe2013-2014TrackShackRunningSeriesCelebrating30yearsofserviceinCentralFlorida102.5WLOQORLANDOSSMOOTHJAZZFM Considertheenvironmentpleasepassthispublicationonorrecycleit.January201413MonW.R.A.P.TrainingBegins.........................................................OrlandoPresentedbyTrackShackFitnessClub14TueW.R.A.P.TrainingBeginsEvening......................................LakeMaryPresentedbyTrackShackFitnessClub5k10kTrainingBegins........................................................OrlandoPresentedbyTrackShackFitnessClub18SatDickBatchelorRunfortheChildren5k.......................Orlando21TueMarathonFestWinterSpringSessionBegins..............OrlandoPresentedbyTrackShackFitnessClub25SatSeasons52ParkAvenue5.2k................................WinterParkPresentedbyFloridaHospitalFebruary20141SatFloridaHospitalLadyTrackShack5k..............................WinterPark15SatRunAroundthePines5k.......................................WinterParkPresentedbyFloridaHospitalMarch20148SatSmileMile.......................................................................................Orlando15SatZimmermanKiserSutcliffeWinterParkRoadRace10kand2MileDD................................WinterParkPresentedbyFloridaHospital24MonW.R.A.P.TrainingBegins.........................................................OrlandoPresentedbyTrackShackFitnessClub25TueW.R.A.P.TrainingBeginsEvening......................................LakeMaryPresentedbyTrackShackFitnessClub5k10kTrainingBegins........................................................OrlandoPresentedbyTrackShackFitnessClubApril201417ThuIOACorporate5k....................................................................Orlando26SatRunfortheTrees........................................................................WinterParkDatesaresubjecttochange.TrackShackRunningSeriesEventDDTrackShackDistanceDareEventEVENTCALENDARWalk.Run.Train.407.898.13131104NorthMillsAvenueOrlandoFlorida32803FridayJuly42014ParkAvenueWinterParkFloridaForonlineregistrationanddownloadableformsRuntoTrackShack.comBenefitingyouthsportsandfitnessthroughtheTrackShackFoundation.Specialentryfeeforactiveandretiredmilitaryservicepersonnel.7a.m.5k3.1mileRunWalk815a.m.FreeKidsRunAfestive5konashadycoursethroughoutWinterParkIce-coldwatermelonforeveryoneLetFreedomRun