CONGRATULATIONS RUNNERS - YOU ROCK!
We had a great group at both the 10K and the 8 mile hill City Creek run on Sat. morning. The blueberry waffles at Jen and Jim's were the perfect treat for all of us. I hope that you'll use today to recover as you begin the preparation for the 18 miler next weekend.
As we long for cooler weather during our runs, take care to stay hydrated and fueled during the heat. We have one more month of heat, then I'm sure that we'll get a break in September.
If you have any questions about your training, contact Christi or one of your group leaders. Run Happy!
Teresa
Sunday, July 26, 2009
Wednesday, July 22, 2009
Sunday, July 19, 2009
Weekly Update - July 17, 2009
"Endurance, Stamina, Speed & Sprint"
Hello Runners! Congrats on your 16 mile run this weekend! The staggered start seemed to work nicely and the early start times helped us to beat the heat. I hope that you've noted the strategies that worked for you and you'll change the strategies that didn't work before you run 18 miles on Aug. 1st. We have 11 weeks until the Portland Marathon!
This week you'll find an interesting article titled " Into Thin Air: Marathon Training Tweaks to Reach New Heights" in Running Times July/Aug. Issue,p. 53. If you've reached a plateau, you may want to tweak your training using their advice.
1. Address your weakest link (hamstrings, IT, core) and strengthen that area.
2. Add variety - "...our bodies get attuned to running a specific pace, especially for distance runners."
3. "Cross-training can help rejuvenate the body"
We're looking forward to the Deseret 10k this Friday. Hope to see you there!
Run Happy!
The Group Leaders
Hello Runners! Congrats on your 16 mile run this weekend! The staggered start seemed to work nicely and the early start times helped us to beat the heat. I hope that you've noted the strategies that worked for you and you'll change the strategies that didn't work before you run 18 miles on Aug. 1st. We have 11 weeks until the Portland Marathon!
This week you'll find an interesting article titled " Into Thin Air: Marathon Training Tweaks to Reach New Heights" in Running Times July/Aug. Issue,p. 53. If you've reached a plateau, you may want to tweak your training using their advice.
1. Address your weakest link (hamstrings, IT, core) and strengthen that area.
2. Add variety - "...our bodies get attuned to running a specific pace, especially for distance runners."
3. "Cross-training can help rejuvenate the body"
We're looking forward to the Deseret 10k this Friday. Hope to see you there!
Run Happy!
The Group Leaders
Thursday, July 16, 2009
Something To Think About!
I just read this article and thought it was important enough to share, especially with those running the midnight 1/2.
http://rwdaily.runnersworld.com/
http://rwdaily.runnersworld.com/
Sunday, July 12, 2009
July 11th - Weekly Update
Dear Runners -
What a Group! We had a fantastic turnout for both 10 miles at 6 a.m. and 5 miles at 7 a.m. There were plenty of old friends and several new faces. Welcome!
With the early start, it was a nice run and we beat the heat. Next week we have another long run 16 miles for the marathoners and 8 miles for the half marathoner. Get ready!
You will want
1. plenty of rest this week,
2. to hydrate all week long and
3. to plan your run by wearing the right clothes, using bodyglide, bring water and more fuel than usual. This run will take 3-4 hrs.
Access your pace group, if you have been winded at the end of 10 miles, move down and run slower. The benefits will be there because you are building endurance. Your magic mile is a great indicator of the appropriate pace - check with your group leader if you have questions.
Check back this week for the exact starting time. Some of the groups will start earlier and we will have a staggered start. At this point in the training, check race nation for updates often.
What a Group! We had a fantastic turnout for both 10 miles at 6 a.m. and 5 miles at 7 a.m. There were plenty of old friends and several new faces. Welcome!
With the early start, it was a nice run and we beat the heat. Next week we have another long run 16 miles for the marathoners and 8 miles for the half marathoner. Get ready!
You will want
1. plenty of rest this week,
2. to hydrate all week long and
3. to plan your run by wearing the right clothes, using bodyglide, bring water and more fuel than usual. This run will take 3-4 hrs.
Access your pace group, if you have been winded at the end of 10 miles, move down and run slower. The benefits will be there because you are building endurance. Your magic mile is a great indicator of the appropriate pace - check with your group leader if you have questions.
Check back this week for the exact starting time. Some of the groups will start earlier and we will have a staggered start. At this point in the training, check race nation for updates often.
Monday, July 6, 2009
Deseret 10K Approaching Fast!
Sunday, July 5, 2009
Weekly Update: July 6, 2009
Cat C***! No, it's not my latest curse word- it's my latest product that helps when you are running in the heat. If you have problems with your glasses fogging in the heat because of the sweat from your face - look for Cat Crap at the sporting goods stores or the local ski shops. I tried it last week and it was a huge improvement.
Speaking of the heat... we can't emphasize enough the need to hydrate all week long as well as during your runs. Your body needs the hydration especially in this dry climate. As the miles increase, it is essential to stay hydrated and use fuel during your run - GU, Blocks, Fig Newtons. You should start re-fueling by the time after running 45 - 60 minutes. Keep refueling every 30-45 minutes as needed.
The "Fourth of July" run was great. We didn't have a lot of runners due to the holiday but there were some die hards that were there for the 7 miles or the 14 miles as scheduled. Keep checking the schedule - we start earlier in the heat!
Have a Great Week!
Teresa
Speaking of the heat... we can't emphasize enough the need to hydrate all week long as well as during your runs. Your body needs the hydration especially in this dry climate. As the miles increase, it is essential to stay hydrated and use fuel during your run - GU, Blocks, Fig Newtons. You should start re-fueling by the time after running 45 - 60 minutes. Keep refueling every 30-45 minutes as needed.
The "Fourth of July" run was great. We didn't have a lot of runners due to the holiday but there were some die hards that were there for the 7 miles or the 14 miles as scheduled. Keep checking the schedule - we start earlier in the heat!
Have a Great Week!
Teresa
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