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INTHISISSUETrackShacksCelebrationofRunningFoundationNewsTrackShackRunningSeriesTrainingBuildingaSolidBaseOUCOrlandoHalfMarathon SATURDAYAUGUST162014OrlandoScienceCenterFinishersMedalAfterPartywithIce-coldbeerShadyCourseEntryislimitedto2500participants.THEFIRSTRACEOFTHETRACKSHACKRUNNINGSERIESRuntoTrackShack.comBeneftingtheOrlandoScienceCenter50yearsofbringingsciencetolifeinCentralFlorida RuntoTrackShack.com2TwoFourSixEightwhodoweappreciateComeoncrowdletshearitnowNoIwasntacheerleaderinschoolbutitwasfuntofollowalongatfootballgamesencouragingtheplayers.IbelievethatisexactlywhatwedoatTrackShackthroughourshoettingprocessourtrainingprogramsandofcourseoursuperchargedeventsallseasonlongItisbothJonsandmygoaltoinspireeachandeverycustomerandparticipanttoeducateencourageandempowerSogimmeanEgimmeanEgimmeanEWhatsthatspellWellnothingreallyrememberIwasarunnernotacheerleaderinhighschoolJ.ButtheseEsarethecharacteristicsofourmissiontokeepCentralFloridatandhealthy.EducationLetuseducateyouonwhywevechosenacertainshoeforyou.Throughourevaluationprocessincludingareviewofyourcurrentshoeswatchingyoubalancewalkandofcoursemeasuringyourfeetweareabletoidentifythebestshoeforyourneeds.Wemayaskquestionsconcerningyourrunninggoals.AnthonyourresidentshoedocworkswithourshoevendorstoguaranteeourshoewallisthebestNathanndstheperfectsocksapparelandevenhelpscoachourtrainingprograms.Afterasummer10mileryoullbethankingusforexplainingyoursockchoicesWhatareyoutrainingforthisyearAskBrucewhichmarathonhadthefastesttimeslastyearor20yearsagoheisourresidentrunningencyclopedia.WhattimeofdaydoyourunImamorningrunnerbutMattanightowlrunslateatnightandcandirectyoutothebestreectivegear.AstridwilleducateyouonthebestgelornutritionforwhatevereventyouaretrainingforandAndresourtechgurucangureoutanyGarminissueStevenDanaandArnettaretheinhouseultrarunnersdidIsaycrazyTheyknowthetrailstorunandwhattocarryforhydration.JeanLindaSammyandKerryareyourcounterpartsinMarathonFestandOrlandoGalloway.TheywillhelpkeepyouontheroadsinjuryfreewhiletrainingforthatrstbigeventWeareprobablyabitbiasedbutwehavethemostincredibletrainingprogramanywhere.WearefortunatetohaveSusanPaulasourdirector.HerarticlesinStartLinearealwayshelpfulandfullofgreatadvice.SusanandourothercoachesarethecheerleadersontheroadGoTeamGoTheirexperiencesenablethemtoencourageyouinaccomplishingyourgoals.ThetherapistsanddocsthatparticipateinourFloridaHospitalHealthyLivingmonthlyclinicsareoftenentertainingbutmostcertainlyhelpfulinencouragingyoutokeepmovingandenjoyyourhealthylifestyle.JSometimeswearejustfoamrollingaroundothertimeswearelearninghowtoeathealthyduringtheholidays.Ifyouaretrainingforyourrst5koryourrstmarathonstopbyTrackShackoftenletuscheeryouonMychildrenhavealwaysbeenmyfavoritecheerleaders.ShortlyafterChriswasbornIdidmyrstmarathon.MycondencegrewnotjustinmyrunninglifebutasamomandabusinessownerIfeltempoweredOurhopeistoempoweryou.Accomplishingevenyourrstrungivesyoumorecondenceinallaspectsoflife.Whenyouareempoweredyoulikeyourselfthatmakestheresteasy.Thehardestpartisjusttakingthatrststep.Meetingyouatthestoreorontheroadsourgoalistoinspireyoutokeepmovingforward.OurdaughterEmmaandChrisweretherewhenwerstcelebratedTrackShacksanniversarywitharun.Ourveandtwo-year-oldclappedforeverynisherIn1992wehadtheracebehindtheoldstoreonMills.Thisyearwillrepresentour37thanniversaryandonAugust16theCelebrationofRunning5ktakesplaceattheOrlandoScienceCenter.Ifyouaretrainingforyourrst5kthisisitGreatttingshirtsabeautifulmedalplussomecarbsbeerTrackShackwillbebusyallweekshowingoffournewlookandhostingourannualsale.IknowChriswillbetheretooInfacthellbethecheerleaderbehindourWednesdaygrouprunsbeginningJuly9th.Joinhimforaneasyrunandvisitwithsomeofourvendors.ThereissomuchgoingonatTrackShackWhyweareevenencouraginghealthyeatinghabitsonTuesdayswiththeCommunityMarketofMills50ComebyforfreshvegetablesandthenstopinthestoretosayhiJ.WhosaysClifBarsandtomatoesdontgotogetherWearebusyeverydayhereatTrackShacktoeducatetoencourageandtoempoweryouSoletushelpyoustaytenjoyahealthylifestyleandcheeryouonCausewerethebestaroundandweshowityeahyeahyouknowitSeeyouontheroadsWelcomeIbetsyscorner RuntoTrackShack.com4WithinamileofTrackShacksitsisasmallneighborhoodschoolthathassomuchloveburstingfrominsideitshardtoimaginethattheschoolisbeingconsideredforclosurein2017.FernCreekElementaryhasservedtheyoungestresidentsofParramoreandColonialtownneighborhoodsfor67years.ThisspringtheTrackShackFoundationwasproudtosupporttheoutstandingworkbeingdonebytheFernCreekElementaryFoundationthroughtheirBulldogSplashProgram.ForalittleovertwoweeksinAprilandMaytheBulldogSplashprovidedswimminglessonsforeverystudentatFernCreek.Servingavitalandlifesavingneedinthiscommunitystudentslearntoovercometheirfearofwaterbuildself-condenceexperiencetheenjoymentandimportanceofphysicalactivityandlearnbestpracticesofsafeswimming.ThiswasacollaborativeeffortwiththeYMCAforswimmingpoolandinstructoraccess6lessonsforeachchildandLYNXtoprovidetransportationtoandfromCadyWayPoolinWinterPark.Fromexperiencegainedlastyeartomaketheprogramsuccessfuleachstudentwasprovidedwithaswimsuitandtowel.ThiscommunityeffortincludedcontributionsfromindividualslocalbusinesstheFernCreekPTAandCentralFloridaKiwanis.FinancialsupportoflocalorganizationsliketheFernCreekFoundationaremadepossiblebyrunnersandwalkerswhoactivelytakepartinlocalrunningevents.Raceproceedspositivelyimpactthecommunityandimprovethequalityoflifeforsomany.FormoreinformationabouttheFernCreekFoundationvisitwww.ferncreekfoundation.orgServingveCentralFloridacountiestheTrackShackFoundationisa5013organizationthatprovideshealthandtnessopportunitiestoCentralFloridiansthroughthefundingofyouthprograms.TrackShackFoundationgrantshaveexceeded2millionsince1994.TondoutmoreabouttheTrackShackFoundationortodonateorapplyforfundspleasevisitwww.TrackShack.comLittleSwimmersMakeaBigSplashatFernCreekElementaryCommunityIfoundationupdateWereached326childrenprettyawesomeThechildrenhadagreattimeandlearnedsomuch.Wereallyappreciateyourcontribution. TrackShackssignatureraceseriespresentedbyFloridaHospitalconsistsofsixofFloridasbestrunnerandwalker-friendlyracesrunonUSATFsanctionedandcertiedcourses.20I4-20I5 BEATRACKSHACKRegisteronetimeforthesixTrackShackRunningSeriesracesandyoureaFANATICRacewalkorjogandenjoybenetsallseasonlongGoforitBeaSuperFananddotheDistanceDareracetwiceinonedayattheUCF5Milerand2MileandWinterParkRoadRace10k2Mileandcompletealleightseriesraces.RegistertobeaFANATICorSuperFanbyAugust11.PRIZEMONEYANDMERCHANDISEAWARDSOver10000awardedinprizemoneyandmerchandiseprizestoserieswinnersForcompleteseriesrulesandinformationruntoTrackShack.com.FAMILYFITNESSFloridaHospitalForChildrenHealthy100KidsRunsarefree.20I4-20I5SCHEDULETrackShacksCelebrationofRunning5kAugust162014IOrlandoBenetingOrlandoScienceCenterRocknRun5kSeptember132014ICasselberryBenetingTrackShackFoundationUCanFinish5Miler2MileOctober192014IOrlandoBenetingTrackShackFoundationSeasons52ParkAvenue5.2kJanuary242015IWinterParkBenetingTrackShackFoundationBoysGirlsClubsofCentralFloridaRunAroundthePines5kFebruary142015IWinterParkBenetingTrackShackFoundationZimmermanKiserSutcliffeWinterParkRoadRace10k2mileMarch142015IWinterParkBenetingMeridianClubofWinterParkScholarshipFund WhatmotivatesyoutorunNomatterthereasonFloridaHospitalistheretotreatanystumblesthatmightoccuralongthewaylikeshinsplintssprainsfracturesortendonitis--anythingthatmightslowyoudown.Andwitheighthospitals21CentraCareurgentcarecentersand13rehabilitationandsportsmedicinelocationsourexpertsarejustasprintaway.Greathealthisworthpursuing.Enjoythechase.Call407303-DOCSforaphysicianreferralorvisitHealthy100.orgsports.SMR-12-8153Greathealthisworthpursuing.Enjoythechase.Exclusivehospitalof RuntoTrackShack.com8TrackShacksMarathonFestandGallowayHalfandFullMarathontrainingprogramsareunderwayWhatTrainingfortheDisneyMarathonWeekendhasalreadybegunButitsonlyJuneYesindeedtrainingforthehalfandfullmarathonsthattakeplaceinthefallthroughDisneyinJanuaryhasbegunandhereswhy...Thekeytosuccessfulinjury-freerunningthatallowsustomeetourperformancepotentialislayingdownasolidrunningbaserst.Arunningbaseisthefoundationforallrunninggoals.Thedenitionofafoundationisthebasisorgroundworkforanythingmostoftentheloadbearingpartofabuilding.Inrunningasolidrunningfoundationmeansadequateconditioningoftheheartandlungsalsoknownasthecardio-respiratorysystemandthemuscularsystem.Justlikethefoundationofyourhomeyouwantyourrunningfoundationtobesolidstrongandimpervioustocracksorfaults.Inordertoconditionthecardio-respiratorysystemwemustmove.Whetherrunningoutdoorsoronatreadmillcyclingorspinningwhetherswimmingorusingthestairmasterortheellipticalmachinemovementofthelargemusclesofthebodyisrequired.Movementsimultaneouslyconditionsortoughensupthebodyssupportstructureslikemusclestendonsligamentsbonesandfascia.Supportingstructuresbecomeconditionedwhileusingthemtostimulatethecardio-respiratorysystem.HoweverthisconditioningprocesstakesTIMEDependinguponthetnesslevelandrunningbackgroundoftheindividualthisprocesscantakeseveralmonths.Patienceisavirtueandunfortunatelynotatraitfrequentlyfoundinrunners.Impatienceandover-enthusiasmtoooftenleadrunnerstoskiporshortchangethisphaseoftraining.FirstThingsFirstBuildingASolidRunningBaseFromaphysiologicalperspectivebasemilesarecriticalforsuccessbecausetheygraduallyturnourbodiesintoleanmeanrunningmachines.Basemilesbuildaerobicconditioningdevelopslow-twitchoxidativemusclebersincreasebloodvolumeexpandglycogenstoresandenhancethebodysabilitytoburnfatasfuel.Basemilesstrengthenandtoughenmusclesconnectivetissueligamentsandtendonsthereforemakingyoustrongerandlesspronetoinjury.Theserunsarerelativelyeasypacedrunsmeaningyoushouldbeabletocarryonaconversationwhilerunning.Ifyoucannotspeakcomfortablyslowdown.Forrunnersthatmeasureheartratetheserunsarebetween60to75percentofyourmaximumheartrate.SoyesMarathonFestandGallowayarealreadytrainingforDisneybecausethisallowsourrunnerstimetolaydownsomebasemilesbeforerampinguptohighermileage.LayingdownasolidbasebeforehittingthetrackforspeedworkorrampingupmileagereducestheriskofinjuryorburnoutandincreasesyourchanceofsuccessfullycompletingyourrunninggoalsTrackShackoffersavarietyofTrainingProgramsfrombeginningyourtnessjourneywithW.R.A.PWalkRunAccomplishmentProgramtolongerdistancesandevenfunWednesdaynightgrouprunsFormoreinformationonallofTrackShacksTrainingProgramsincludingspecictimesandlocationsortoregistervisitTrackShack.com.FitnessItipsandtechniqueBySusanS.PaulMSTSFTrainingProgramDirectorRulestoTrainByRunbasemilesatasteadycomfortableconversationalpace.Forrunnersusingaheartratemonitorbasepaceisabout60to75ofyourmaximumheartrate.Planyourmileageincreasescarefully.JackDanielsanotedExercisePhysiologistsuggestsaddingonemileperweekforeachrunningworkoutyoudoperweek.Forexampleifyourunfourtimesaweekaddnomorethanfourmilestoyourweeklymileage.Thentrainatyournewweeklymileagelevelforthreeweeksbeforeincreasingyourmileageagain.Planforaminimumof10to12weeksofbasemileagerunsbeforehittingthetrackortacklinglongdistances.ABOVEAmandaMorehead5timemarathonerMarathonFestveteranandOUCOrlandoHalfMarathonpacegroupleader 9RuntoTrackShack.comPresentedbyJoinFloridaHospitalexpertsastheydiscussinjurypreventionhealthandwellnessinarelaxedsettingatTrackShack.AUG.48To10GreatExercisesForRunningWithBetsyHughesAndLauraPodschunFREECallTrackShackat407.898.1313toregisterSpaceislimited.FirstMondayoftheMonthBeginningAugust4FutureTopicswillIncludeNutrition-WhatCanIEatPrePostDuringActivitytoImprovePerformanceRecoveryNutrition-FactorFictionTrendingTopicsFootPainMyKneeHurtsWhatCouldItBeWomensHealthTopicsHighIntensityExercisetoReduceBackPainRunner101-BraFittingStretchingFoamRollingFootwearRecommendations BenefitingTrackShackFoundationandCulturalArtsinCasselberryRuntoTrackShack.comRockNRunLakeConcordParkCasselberry730a.m.5k3.1mi.RockRunWalk845a.m.FloridaHospitalforChildrenHealthy100KidsRunAfterpartywithLIVEMUSICBEERBattleoftheBandsfeaturingMUSICATEVERYMILESATURDAYSEPTEMBER132014 2011PublixAssetManagementCompany.GOOnyourmarkgetsetpublix.comRunbythePublixDeliandletuscreateacustomsubforyou.With1256291possiblecombinationsyoumayneverhavetoorderthesamesubtwice.Choosethebreadmixupthemeatsexperimentwiththecondiments.Nomatterwhatyourecravingwevegotyoucovered-freshdeliciousandjusthowyoulikeit. Benefiting 13RuntoTrackShack.comADIDASSEQUENCEBOOSTWehavehot-to-coolweatherclothingforallseasons.GetthecomfortandresponsivenessofBoosttechnologyinastabilityshoe.TryonthenewSupernovaSequenceBoostinthestore.MattPainterStoreAssociateHYDRATIONIfyouresweatinyoushouldbegettinsomeNuunForusebeforeandduringexercisethesesixcalorieelectrolyteenhancingtabsturnwaterintoanoptimallybalancedelectrolytedrinkthroughafastabsorbingtabletwithnosugarAstridLoweStoreAssociateTECHSOCKSYesitsathingFeeturesEliteareultra-thinsotheydonttakeuproomintheshoeandhavejusttherightamountoftargetedcompressionthatmakesyoufeellikeyourfeetaregettingahugallday.ChrisHughesStoreAssociateGARMINFORERUNNER15Youknowyourearunnerwhenyouweararunningwatchwithbusinessattire.TheGarminForerunner15comesinastylisharrayofcolorsandismultifunctionalasanall-daywatchwithapedometerandactivityalert.SowhenyousittoolongatyourdesktheGarmin15willletyouknowwhenitstimetogetupandmoveAnthonyONeilStoreManagerTrackShackRunningSeriesIfyouvecommittedtorunningtheTrackShackRunningSeriesyouresignedupforsixracesoverthreeseasonsWehavetheessentialsyouneedtostaymotivatedrunningsmoothlyandfocusedallthewaytothenish.ColorfulandfunctionalHydrateHydrateHydrateBoostyourworkoutLikeahugforyourfeet.ShareyouressentialsfortheTrackShackRunningSeries.pinterest.comtrackshackEssentialsImusthaveproducts SCENICCOURSEPRIZEMONEYSUPERSWAGBEERLIVEMUSICOrlandoHalfMarathon.comBenefitingYouthHealthandFitnessDECEMBER62O14LakeEolaDowntownOrlandoSAVE10COUPONCODERUNORLANDO14Expires93014OrlandoHalf PRESORTEDSTANDARDUSPOSTAGEPAIDMIDFLFLPERMITNO.1979Considertheenvironmentpleasepassthispublicationonorrecycleit.407.898.13131104NorthMillsAvenueOrlandoFlorida32803AUGUST20144MonStoreClinic....................................................................................TrackShack4MonW.R.A.P.TrainingBegins.........................................................OrlandoJuniorRunningClub..................................................................Orlando5TueW.R.A.P.TrainingBegins.........................................................LakeMary5k10kTrainingBegins........................................................OrlandoJuniorRunningClub..................................................................Orlando16SatTrackShacksCelebrartionofRunning5k............OrlandoPresentedbyFloridaHospital18MonStoreClinic....................................................................................TrackShackSEPTEMBER20141MonBakersDozenHalfMarathonTrainingBegins............Orlando8MonStoreClinic....................................................................................TrackShack13SatRocknRun5k...........................................................CasselberryPresentedbyFloridaHospital20SatMiracleMiles15kand5k.......................................................Orlando27SatGallowayHalfMarathonTrainingBegins......................OrlandoOCTOBER20146MonStoreClinic....................................................................................TrackShack13MonStoreClinic....................................................................................TrackShack13MonW.R.A.P.TrainingBegins.........................................................OrlandoJuniorRunningClub..................................................................Orlando14TueW.R.A.P.TrainingBegins.........................................................LakeMary5k10kTrainingBegins........................................................OrlandoJuniorRunningClub..................................................................Orlando19SunUCanFinish5Miler2MileDD............................OrlandoPresentedbyFloridaHospitalDatesaresubjecttochange.TrackShackRunningSeriesEventDDTrackShackDistanceDareEventEVENTCALENDARWalk.Run.Train.RuntoTrackShack.com