Weekly Update: August 1st, 2009

First of the looooong runs down, two more to go...
Group Blog Entry in The Salt Lake City Jeff Galloway Training Blog (4 Views) (0 Comments)

Congratulations to everyone who finished their "first" looooong run this weekend! We had several people who ventured into this uncharted territory for the very first time, and came out like true champs! We had an outstanding turnout this weekend for the run, and the 20-minute staggered start times yielded an almost perfectly synchronized finish for all groups... which allowed for a fantastic turnout at Einstein’s for some much-needed refueling.



This weekend we'll be gathering at a more normal hour again: 6am. Get everything ready and by the door so when the alarm goes off, you'll be ready to get to your running buddies and group leaders and take off.



So far we haven't had any hydrating nightmares so you're all working on that because you know that is the only way to survive our summers, and get to those longer miles. Start hydrating early in the week, and keep it up to and after your run. This is the time to start figuring out what is going to work for you as far as what to eat or drink on your runs.



Test out shoes (your most important piece of gear), and running clothes and socks. If your shoes are working for you on those long runs, then get another pair now or very soon. Doing that will ensure that you will have shoes that will work for you come race day. You're going to put a lot of miles on your shoes, and usually what happens is that you will need a new pair just before the big day. If you're using the same shoe, break in time will be minimal, but, trust me on this - shoes get updated/upgraded/changed and whatever else they call it when they totally mess up a great shoe, and you don't want to get caught two weeks before race day searching frantically for your most important piece of gear. Plan ahead! And, don't forget the socks. If you're wearing a particular pair of socks with your shoes, then wear the same brand or type of socks when purchasing or trying on shoes, and on your weekly and Saturday runs. You'd be surprised what a difference a sock change makes. If your clothes are rubbing you the wrong way, try something different way before race day. You will be so glad you did!



If your feet are totally soaked when you finish your run, here is a tip I just recently heard about. Put cornstarch on the bottom of your feet, and a little inside your socks, and you will be amazed at how dry and comfy this keeps your feet. Do not be tempted to try this with talc, use cornstarch and only cornstarch. It really works.



For those spectacularly soaked running clothes, there are several athletic-specific detergents on the market that work well. By the way - never let your running clothes see the inside of the dryer. This shortens the life of all those wonderful technical and Spandex fibers, and you want them to live as long as possible. Running shoes can be washed also, but never ever put them in the dryer. This creates very bad karma for your wallet. Stuff them with newspaper; they'll be dry in no time.



With the heat being a recurring theme until about September, if you have long miles: slow down to get them done. Long runs are not designed for speed but for endurance. If you have to walk more and slow down but you can get the miles in, you have succeeded! So heed Jeff Galloway's advice: slow down, walk more. All groups and group leaders should be slowing down their pace and knocking some time off their intervals so they can get everyone to their Saturday finish lines.



Have a great week, everyone. To those of you who are racing next weekend - GOOD LUCK!
Christi