We are getting deep into our training season.  Many of you have joined the “Capt Kirk” club.  That is to boldly run where you have never run before. Many of you have never run as far as you will after this cut back week.  The mileage will be 15-17-19. OH YEAH.  THAT’S REAL mileage.  As much as I’m looking forward to my vacation knowing I will be able to run 19 with you guys when I get back will make the drive home easier.

Take it easy during the cut back DO NOT RUN FASTER.  This week is to let your muscles catch up with your heart.

Steve Rice will be in charge next week.  I would say listen to him like you do me but nobody listens to me.  A different face up there may be nice.  Be nice to him maybe I will be able to get him to take over. 

With the mid season pasta party just a day after my return there is little I can do, but I did inflate the number I sent to Cara so if you have not signed up and wish to come, let me know.  Also Cara has decided to invite spouses so feel free to bring your spouse. I now will turn my attention to our manned water stops.  PLEASE check it out.  It is really not hard. We are still in need of several volunteers.  In my opinion this is a worthwhile event, but I can’t do it alone.  Let me know if you know somebody who can help.

Keep on eye on all events coming up.  Things will start to happen fast.  Be on board or be left behind. A new event is now posted:  a pasta party at Bartolini’s on Friday, September 18.

I am back from my trip and after not seeing you guys last week I look forward to seeing many of you at our pasta party on Tuesday.

I understand you guys learned a lesson on Saturday.  That lesson is you are not sugar and you will not melt in the rain. The reports I got was the lightning stopped just prior to your run.  That was fortunate, we don’t run with lightning too close.

The summer has finally caught up with us.  You have proved over the past couple months that it will take more then some summer heat and humidity to stop you.  You have been training knowing the heat would come; you are ready to deal with it.  This thing you are involved with, this marathon, is not just physical it is mental.  Be smart enough to back off your pace, slow down and stay hydrated.  We have run through heat waves before and we will do so again.  We will come out of it stronger more ready to face anything the enemy has for us on Oct 11.

Like I told you before we started running on Saturday one run will not make your race, but one run can ruin your race. It was a hard run for many of us but I am encouraged that I received no terrible news.  For the most part we came through it okay and will only be stronger for it.  The enemy now knows you are a force to be reckoned with.  Stay strong, stay focused and on race day you will crush him with every step.

The most important part of this update is the runner of the week and the group of the week.  Check them out in their entirety.

First a couple reminders: Speed work this week is at the store.  This means only one thing, we will be doing hills.  Come strong or stay home.

Mel is looking to add an employee for the store on Saturday.  This is a great opportunity for somebody looking to pick up some extra cash.  The hours are 10:00am to 6:00pm.  This may pose a problem for most of us until we are done training for October 11 but if you know somebody who may be interested please pass this information along.

I will start collecting for the R2R 20 mile buses on Saturday August 22.  The cost will be $5.00.  You will get a ticket and we will mark your name down.  You will need your ticket to board the bus, so don’t lose it.

The police issued a few tickets again for cars illegally parked.  Get there early and park at the golf course.

Check our manned water stops on our events page to see who will be staffing our stops next week.  Next week water and Gatorade will be poured so we will never have to stop.  We will just slow down grab our drinks and keep going.  Make sure to thank them as you go by.

Check the events page.  Things will be happening fast the rest of season.  Think about which events you will participate in and how you will go about doing it.

Good job out here on Saturday.  That was a long run: 16-18-20 is no place for the weak in mind or body.  With one down we only have two more to go.  That’s right only two more long Saturday runs.  I admit they are the longest but that’s okay we have put our self in the position to handle them.  Many of you will be running further then ever before but it does not change.  It is the same left, right, left, right; the last mile is the same as the first mile.   Enjoy the next week as we cut back to allow your body time to heal.

A few reminders: I got the correct date the New Balance representative will be at Running for Kicks.  It is not Monday, Aug 24 it is Monday, August 31.  Sorry about that.  It is a good thing nobody listens to me.

I will continue collecting for the bus to drive us from the South Shore Cultural Center to Foster ave beach.  The tickets are $5.00 and you will need one to board the bus.  We sold 27 tickets on Saturday.  With over 150 runners signed up at our site I wonder how the rest of you are getting to Foster ave?

We will have a sign up sheet for our pasta party at Bartolini’s on Friday September 13 at 6:30pm.  You can find more details on our events page.

Let me put in a plug for our “Bike with Spero”  I have seen things form the bike I never saw in 10 races.  It is just an enjoyable bike ride.  You should consider doing it.  We will talk about he course and what you can expect from the spectators along the way.

I won’t bore you with more details about all the events we have coming up.  Check the events page and put some thought into the logistics of these events.

In an effort to have better attendance in our group picture next week we will feature all our charity runners.  If you want to wear you charity colors that would be nice.

A friend asked me this morning “where we are in the training?”  I told him we are in the belly of the beast.  I have told you that one run will not make your race and I stand by that statement.  The next three weeks however will make your race.  Hopefully by now we have put ourselves in a position to complete the coming three weeks.  We should know what shoes we will wear and what we will eat.  We should treat this week like race week.  Start eating properly and getting enough sleep.  Our immune systems are in a weakened state; use extra caution in large groups of people.  Wash your hands before eating. When possible stay away from people who may be contagious.  With the onset of flu season, Swine and regular, if you are an at risk person get your shots.  If you feel under the weather STAY HOME.  This will help your recovery and prevent you from passing on whatever you may have to others.

A few basic reminders.  All the details are available on our events page.

Packet pickup for the R2R 20 miler will be on September 14 at Running for Kicks from 10:00am to 7:00pm.  There will be other sites for packet pickup on different days.  See Cara’s web site for details.  If you can’t make it to pick up your packet e-mail me with the subject line PACKET PICKUP.  Give me your name as you registered. I will pick up your packet only if you will be on the buses from the South Shore Cultural Center and arrive there by 5:00am.  Any questions please ask me.   

Tickets on sale for the bus ride to R2R 20 miler.  Cost $5.00. 

Bike with Spero September 13.

Bartolini’s pasta party on September 18 cost $12.00 paid at the door.  This will be a chance for us to go over the does and don’ts of race weekend.

Last six mile run on September 27 cost is $5.00, collected as we board the bus.  This event is HIGHLY RECOMMENDED.  Besides being fun it will be beneficial on race day.

Our group picture next week will be of anybody I have ever paced for.  The following week we will take a picture of the Yankee Woods Marathon training class of 2009.

18-20-20 come strong or stay at home.