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In This Issue Training in the Heat Community Update Run Nona Bigger and Better The First Event of the TRACK SHACK RUNNING SERIES AUGUST 15 2015 August 15 2015 Orlando September 12 2015 Casselberry October 18 2015 Orlando January 23 2016 Winter Park February 13 2016 Winter Park March 12 2016 Winter Park Floridas Best RacEs Track Shacks signature race series presented by Florida Hospital six runner and walker-friendly races run on USATF sanctioned and certified courses and offered in distances of 5k 5.2k 4 mile 5 mile and 10k Be a Track Shack Race walk or jog and enjoy benefits all season long Register one time for the sixTrack Shack Running Series races and youre a FANATIC Go for it Be a SuperFan and do the Distance Darerace twice in one day at the UCF 5 Miler and 2 Mile and Winter Park Road Race 10k 2 Mile and complete all eight series races. Register to be a FANATIC or SuperFan by August 10. Prize Money and Merchandise Awards Over 10000 awarded in prize money and merchandise prizes to series winners For complete series rules and information run to TrackShack.com. Family Fitness Florida Hospital for Children Healthy Kids Runs are free. Walk run or jog your way to a fit and happy lifestyle Run to TrackShack.com 2 Track Shack and Jon and I were honored by the Florida Retail Federation FRF as the Florida Retailer of theYear. It is amazing to think back and remember our first few struggling years and now a running specialty store is in the retail limelight. Its an honor to have been chosen for this award when there are so many wonderful innovative and community-minded businesses in Florida. Jon and I continue to be grateful for the support and loyalty of our customers vendors and community. It still amazes me that specialty running retail has changed so much. Jon and I loved running back in the late 70s both the sport and of course our own experiences running track and cross country. That and simply enjoying time with other runners made Track Shack our passion. But did we really know what we were doing Our mentors back in the early years were our accountant our lawyer and banker. There were a couple shoe company representatives who explained the new models but never in our wildest dreams did we think one day wed have the opportunity to share our retail experiences with like-minded people. Now we attend these great conferences and with the age of the internet... look out here we come In June several of us attended a conference catering to women about running and fitness. Now the learning never stops And we have surrounded ourselves with wonderful employees and family who continue to help us grow and give back to our community our home. This award is truly an honor we share with all our staff and with you as well. Thanks Central Florida for supporting and believing in us See you on the roads Welcome I betsys corner ABOVE Nathan Adams John Calpey Anthony ONeill Betsy Hughes Jon Hughes Chris Hughes and Bruce Egeland at the awards presentation. retailer of the year.indd 1 52615 241 PM Register for all six Track Shack Running Series races at one time and receive benefits all season Benefits One time registration at early entry fee price Raw Threads Shirt Monthly Track Shack Cash Personalized Bib Number Beginning with the Rock n Run 5k Gear Check at all Series Races 10 Seasons 52 Gift Card For the first 400 registered Track Shack Running Series Fanatics or Super Fans VIP Treatment after the Winter Park Road Race 181 Track Shack Running Series Fanatic Includes pre-registration in all 6 Series races. 222 Track Shack Running Series SuperFan Includes pre-registration in all 8 Series races. Be a SuperFan and do the Distance Dare Race twice in one day at the UCF 5Miler 2 Mile and Winter Park Road Race 10k 2 Mile thus completing all 8 Running Series races Medals to Distance Dare finishers. Run to TrackShack.com Bea Track Shacks Celebration of Running 5k 81515 Rock n Run 5k 91215 U Can Finish 5 Miler 2 Mile 101815 Seasons 52 Park Avenue 5.2k 12316 Run 4 Love 21316 Zimmerman Kiser Sutcliffe Winter Park Road Race 10k 2 Mile 31216 Real Fanatics wont miss out Deadline to register Monday August 10 2015 M y F a n a t i c S t o r y Vote Inspire Win Find out what being a Fanatic is all about Vote for your favorite. Do you have a Fanatic story to tell Share online for your chance to WIN. Run to TrackShack.com 4 Community I foundation update Track Shack Foundations Board of Trustees recently awarded over 35000 to 24 area schools and organizations that provide health and fitness education and encourage young people to participate in a wide range of sports and fitness related activities in Orange Osceola Seminole LakeVolusia and Brevard counties. Track Shack Foundation proudly introduces its most recent grant recipients and their exceptional programs Foundation for Foster ChildrenWinter Park Fostering Success East Orlando Track Club OrlandoTrack Osceola Overdrive Kissimmee Girls Fast-PitchCollege Showcase Lake Nona High School OrlandoTrack Field Parkway Middle School Kissimmee 2015 OCMSAC Track Season Columbia Elementary School Orlando Mileage Club Friends of Brevard Lacrosse Melbourne Melbourne High School Lacrosse Booster Club Evans High School Orlando Cheerleading Summer Camp Evans High School Orlando Girls Track Orlando Rowing Association Orlando Rowing Program Central Florida Gliders Track Club Altamonte SpringsTrack Field MicheLee Puppets Orlando Extreme Health Challenge Pine Ridge High School Deltona Runners Club The Gift of SwimmingWinter Garden Healthy Kids Through Swimming Easter Seals FloridaWinter Park Camp Challenge Winter Park Day NurseryWinter Park PreSchool Education Program Brevard Schools Foundation for Adaptive Physical Education Viera Incredi-Bowl for Special Needs Central Avenue Elementary School Kissimmee Bike Walk to School Program Freedom Middle School Orlando Panther Girls on Track Wekiva High School Apopka Girls Boys Track Teams Orlando Ballet Orlando Adaptive Dance Bay Meadows Elementary Orlando Physical Education St. Andrew Catholic School Orlando Fitness Fun Program Winter Park High School FoundationWinter Park NJROTC Financial support of the local organizations is made possible by individual contributors and runners and walkers who actively take part in Track Shacks local running events. Race proceeds positively impact the community and improve the quality of life for so many. TheTrack Shack Foundation is a 501 c 3 organization that helps provide health and fitness opportunities to Central Floridians through the funding of youth athletic programs.To find out more about theTrack Shack Foundation to donate or apply for funds please visitTrackShack.com. Track Shack Foundation Grants Over 35000 to Community Organizations ABOVE Central Florida Gliders ABOVE Thank you to Jewett Orthopaedic Clinic for the donation ABOVE Brevard Schools Foundation Incredi-Bowl Event ABOVE Columbia Elementary Mileage Club Finishers Medal Shady route that runs by Track Shack Entertainment along the course After Party with ice cold beverages Interactive screenings from Florida Hospital Benefiting the Orlando Science Center 60 Years of Inspiring Science Learning for Life COR ORLANDO SCIENCE CENTER SATURDAY AUGUST 15 2015 Race limited to 2750 runners and walkers. ROCK ON Run to TrackShack.com Saturday September I2 20I5 NEW VENUE Secret Lake Park in Casselberry 730 a.m. 5k Rock Run Walk 845 a.m. Florida Hospital for Children Kids Run BATTLE OF THE BANDS featuring MUSIC AT EVERY MILE I AFTER PARTY with LIVE MUSIC Benefiting Track Shack Foundation and Cultural Arts in Casselberry Run to TrackShack.com 8 Welcome to summer running in Florida Its hot humid and you want to run but how can you train in this weather Understanding how your body cools itself and functions in hot weather will help you survive the summer and even come out better for it When we run we get warm because our exercising muscles increase our bodys temperature. When body temperature rises a greater percentage of blood flow is re-directed to our skin surface to carry away this internal heat which results in us breaking a sweat. Sweat is composed of plasma from our blood which means that sweating heavily can decrease our blood volume. Lower blood volume means less blood and that it becomes thicker which places additional stress on our heart because it must work harder to pump it hence the importance of adequate hydration in hot weather Sweating doesnt cool us down per se but rather it is the evaporation of that sweat from our skin that actually cools us off. As our sweat evaporates we are cooled. However in Florida we also have humidity and our summer weather means high temperatures and high humidity. Heat and humidity are a double-whammy. Humidity refers to the level of water present in the air and when humidity levels are high it means the air is saturated with water. Under these conditions our sweat simply cannot evaporate because the air is already saturated with moisture. Therefore high humidity compromises our cooling system and makes us unable to cool off efficiently. When our blood flow is redirected to the skins surface for cooling purposes it also means less blood is available to our exercising muscles. With less blood available the heart is forced to work even harder to sustain our running which results in a higher than usual heart rate. Running at a higher heart rate means the run will not only feel harder but also that you will go through your carbohydrate stores faster than usual. You are also likely to accumulate a higher level of blood lactate due to the increased intensity. Simply put hot humid weather means our usual run pace becomes difficult to sustain. But its not all bad news Training in such adverse conditions can also improve our performance. Adverse conditions force our bodies to make special adaptations which can result in a performance boost when the adverse conditions are removed.The adaptations our bodies make to training in the heat are somewhat akin to training at altitude. A few of the physiological adaptations our bodies make to training in the heat are increased blood volume increased stroke volume which means the heart is able to pump more blood with each beatincreased plasma volume a lower resting heart rate increased myoglobin content which improves the muscles ability to use oxygen a higher lactate threshold Surviving the Summer level which means the body can tolerate more lactateand an increased number of red blood cells which means better oxygen transport. All fantastic adaptations When the heat and humidity finally drop we feel like we have rocket boosters on This means when we get a break in our weatheror you travel up north for a race all your training in the heat and humidity will pay off. But for now remember to be patient with your training and give your body time to make these heat adaptations. It takes the body a minimum of 6 weeks to make some of these adaptations so in the meantime slow down your run pace drink lots of water stay consistent with your training and you will reap the benefits of running through Floridas summer weather. Fitness I tips and technique By Susan S. Paul MS Track Shack Training Program Director tips for beating the heat Timing Run at the coolest time of day which is usually just before sunrise. Avoid running at the hottest time of day. Hydration Hydration is essential. Consume adequate amounts of water and sports drink with electrolytes before during and after a run.Plan shady routes andor routes with water fountains. Clothing Wear loose fitting light-colored tech clothing that wicks away sweat and dries quickly. Take It Slow SLOW DOWN Slow your run pace down to adjust for the stress of training in the heat and humidity Listen To Your Body Run by feel or Perceived Exertion Level rather than pace. Remember if a run feels hard it is hard regardless of actual pace. 5 Mile Finishers Medal UCF Football ticket included in entry fee Take the Distance Dare Challenge yourself and walkrun BOTH the 5 mile and 2 mile and earn a special Distance Dare medal Run through Bright House stadium home of the UCF Knights October 18 2015 700 a.m. 2 Mile RunWalk 730 a.m. 5 Mile 9O0 a.m. Florida Hospital For Children Healthy Kids Run University of Central FLORIDA Benefiting GO THE DISTANCE Run Nona is better than ever Runners and walkers will take to the streets of Lake Nona to inspire healthy living. Then enjoy an epic block party at the finish line at the new Lake Nona Town Center. Run Nona on November 21st with Tech T-shirts for all registrants Food from 4 Rivers Smokehouse Activities for the whole family A late afternoon start time Plus 15K and 20K participants will earn the inaugural Run Nona 15K and 20K Challenge Finishers Medals for crossing the finish line. Learn more and register today at trackshack.com 3 p.m. Kids Run 330 p.m. 5K 3.1 miles SATURDAY 21 NOVEMBER 2015 430 p.m. 15K 9.3 miles Participate in both races for the 20K Challengelakenona.com Run to TrackShack.com 12 Endurox I like Endurox for its blend of proteins carbohydrates and electrolytes that help facilitate recovery from long runs. I use it to help me get ready for the next days work out. Nate Adams Store Manager Nathan Hydration The design of the hand strap and thumbhole offers grip free- running that spares your forearm when carrying water iPhone keys ID. Steven Store Associate and Ultra Marathoner Olukai What you wear after your run is almost as important as what you wear during your run. We like the OluKai sandals as after-sport wear that provides a comfortable foot bed that contours to the foot. This go-to sandal will take you from the long run to the boat or beach. Anthony ONeill Store Manager Garmin Forerunner 225 Garmins new Forerunner 225 running watch has a wrist-based heart rate monitor so theres no need for a chest strap. Other perks of this good looking wrist wear the include step counter activity monitor GPS and data sharing with your smartphone. The interval trainer feature makes this a great training partner. Andres FernandezTech guru Tech Talk at Track Shack is the last Saturday of each month from 900 am to 1000 am. Bring your device and your questions Your training partner. Hydration on the go. Recovery Fuel Post run function and fashion Share your essentials pinterest.comtrackshack Essentials I must have products 13 Run to TrackShack.com OrlandoHalf On your fitness journey let us help pave the way. Memberships less than 3 a day At Maitland and I-4 RDVSportsplex.com Hunter VisionYOU CUSHED IT Thanks for running with us. Call 407-385-1620 to schedule your complimentary consultation and learn how to get rid of your glasses and contacts. www.huntervision.com Great Course Mostly Flat Shaded Route Super Swag Half Marathon Finishers Medal Tech Tees Post-Race Party Michelob Ultra And Live Music D ecem b er 5 2 O 1 5 LAKE EOLA DOWNTOWN ORLANDO PRESORT STANDARD US POSTAGE PAID PERMIT NO. 1979 ORLANDO FL Consider the environment please pass this publication on or recycle it. 407.898.1313 1104 North Mills Avenue Orlando Florida 32803 August2015 3 Mon W.R.A.P. Training Begins..........................................................Orlando 4 Tue W.R.A.P. Training Begins..........................................................Lake Mary 5k 10kTraining Begins.........................................................Orlando 15 Sat Track Shacks Celebration of Running 5k...............Orlando Presented by Florida Hospital 17 Mon Good Form Running Clinic...................................................Track Shack 25 Tue Good Form Running Clinic...................................................Track Shack September2015 8 Tue Half MarathonTraining Program........................................Orlando 12 Sat Rock n Run 5k............................................................Casselberry Presented by Florida Hospital 14 Mon Good Form Running Clinic...................................................Track Shack 22 Mon Good Form Running Clinic...................................................Track Shack October2015 12 Mon W.R.A.P. Training Begins..........................................................Orlando Good Form Running Clinic...................................................Track Shack 13 Tue W.R.A.P. Training Begins..........................................................Lake Mary 5k 10kTraining Begins.........................................................Orlando 18 Sun U Can Finish 5 Mile and 2 Mile DD...........................Orlando Presented by Florida Hospital 27 Tue Good Form Running Clinic...................................................Track Shack November2015 21 Sat Run Nona 5k 15k 20k........................................................Orlando 26 Thu Seniors FirstTurkeyTrot 5k...................................................Orlando Dates are subject to change. Track Shack Running Series Event DD Track Shack Distance Dare Event EVENT CALENDAR Walk. Run. Train. Beginning Walker Runner W.R.A.P. 5k 10k Speed Building Kids Running