(As provided by the Salt Lake Running Co.)
Fall is a great time to run - crisp mornings and the beautiful colors that surround us - it's one of our favorite times of year. We offer these tips and products to make the most of your runs this Fall.
Tip#1: Is it time for a new pair of shoes? Keep track of your mileage on your shoes and replace them accordingly. Most sources recommend new shoes every 300-350 miles.
Tip #2: Be Smart in the Dark
With shorter days and longer nights - be smart in the dark and don't get caught without appropriate reflective gear or lights. Head Lamps, Reflective Vest, Flashing "Tail"Light, Runner ID or a phone number written in Sharpie on your shoe!
Tip #3: Take a break, you deserve it
Your last race is weeks away or you just finished your season - - congrats...you have worked hard and you deserve a break!
Tip #4: Run 'The Human Race'
Okay - this last one is not quite a tip -but it's a really fun way to keep running.
The Human Race is designed for runners all over the world. On 10.24.09, runners will unite to run a 10k together. Salt Lake Running has joined forces with Nike to host the Human Race in Salt Lake City.
Running the Human Race is free to all participants. Anyone can join us the morning of the event. However, in order for you to receive an official time and be a part of the Human Race, you must register with Nike+ and log the miles with the Nike+ system.
More details, will be coming your way soon but we wanted to give you a few key dates to put on your calendar.
Training Run #1: Oct 3, 8:00 am- 2-4 miles
Training Run #2: Oct 10, 8:00 am- 3-5 miles
Training Run #3: Oct 17, 8:00 am- 4-6 miles
The Human Race: Oct 24, 9:00 am- 10k
**All runs will start and finish at Salt Lake Running Co.- 3142 S Highland Dr.
**** Thank you Salt Lake Running Company for providing the support for the Teaser Runs!!! It is much appreciated.
Let me know if you have any questions about fall or winter running. If you have the right gear, winter may actually become your favorite time of the year to run. If you need a winter sunshine break - plan a race getaway. The Rock N Roll Phoenix in January is a nice break in a warm place!
Run long! Run happy!
Teresa
Wednesday, September 16, 2009
Sunday, September 13, 2009
Weekly Update: Sept. 12, 2009
WOW! Congratulations for completing the last long run before the Portland & St. George Marathons!! Three weeks to go - I can't believe it!
It was a beautiful day to run and the parkway was filled with Galloway members. The first dedicated groups started at 5 a.m. and the rest of the groups joined in at the halfway point. It was the perfect day to practice your logistics - fueling (the day before, the morning of, during the run and post run); clothing, pace and mental toughness.
You should have your mantra ready to go for the upcoming race. Having a mantra will help you to focus and keep going during the muscle fatigue at the end of the race. "I've trained for this, I'm ready!" "Breathe, Focus, Run"
I hope that you have enjoyed the discipline of training. It's not easy to do but it is very rewarding. It's one of the few things that you do for yourself. Be proud of your accomplishment and use it to generate positive energy in all areas of your life.
The Taper - From the articles that I've read about tapering, your mileage will decrease but you should maintain the same intenstiy during the week. Don't skip your Tempo Runs! At this point, you don't need junk miles but focused runs to maintain your conditioning. Let us know if you have any questions during the taper.
Eat Smart, Hydrate and Continue Training!
Teresa & the Group Leaders
It was a beautiful day to run and the parkway was filled with Galloway members. The first dedicated groups started at 5 a.m. and the rest of the groups joined in at the halfway point. It was the perfect day to practice your logistics - fueling (the day before, the morning of, during the run and post run); clothing, pace and mental toughness.
You should have your mantra ready to go for the upcoming race. Having a mantra will help you to focus and keep going during the muscle fatigue at the end of the race. "I've trained for this, I'm ready!" "Breathe, Focus, Run"
I hope that you have enjoyed the discipline of training. It's not easy to do but it is very rewarding. It's one of the few things that you do for yourself. Be proud of your accomplishment and use it to generate positive energy in all areas of your life.
The Taper - From the articles that I've read about tapering, your mileage will decrease but you should maintain the same intenstiy during the week. Don't skip your Tempo Runs! At this point, you don't need junk miles but focused runs to maintain your conditioning. Let us know if you have any questions during the taper.
Eat Smart, Hydrate and Continue Training!
Teresa & the Group Leaders
Sunday, September 6, 2009
What Happens in Pocatello...Stays in Pocatello (except for the race report)...
The Race Report
Seven of us traveled to Pocatello this weekend for the Idaho State Pocatello Marathon. What a great experience- this has to be one of my favorite marathons. I enjoyed every part of this race. Despite the mediocre food at the pasta party, it was still not to be missed. We met marathoners from NYC and NC, talked about other marathons, talked about race strategy and lots of other fun topics. There were no lines, the race organizers and volunteers were really nice. They seemed genuinely thankful that we had come to run their race. We received a tech shirt, a duffel bag and a bag of potatoes,(a bargain if you signed up early for $60).
The logistics in the morning could not have been easier. We left our hotel at 4:55 a.m. and we were seated on a chartered bus from the finish line at 5:05. (I had forgotten water and the bus driver gave me two bottles of water to take with me.) The drive to the start line was short. While on the bus, we met several Marathon Maniacs who shared their maniac stories with us. (Two them were running more than one marathon this weekend.)
The start line was next to a barn with goats. It was quaint and somewhat surreal as the farm lady came out to watch the start. They had plenty of porta potties for the 300 runners, a UPS truck collected our duffel bag and the race begins promptly at 6:15 a.m.
What a great start to the day as the sun came up. The first 15 miles was a relaxing run through the canyon with a moderate downhill and some beautiful scenery. At mile three, we were great greeted by enthusiastic volunteers in pj's and bathrobes, handing out water and power-ade. The aid stations throughout the race were plentiful and stocked with water, power-ade, fruit & candy. GU was offered at several stations.
The roads were not closed during the event but this didn't seem to present a problem at all. The only suggestion that I would offer to the organizers for the entire event is to put a few placards on the road that say "Runners on the Road" early in the race.
The final miles didn't have the nice scenery but it was fine. I have experienced a lot worse in other road races. The crowd support was limited during the race but encouraging at the end. The finish line was stocked with plenty - fruit, ice cream, a potato bar, water and power-ade. The finisher's medal was a nice addition to our collection - "Running the Gap" 2009.
Run long! Have fun!
Teresa
(Fellow harriers - Bob, Franz, Jim, Teri, Rita & Angie)
Seven of us traveled to Pocatello this weekend for the Idaho State Pocatello Marathon. What a great experience- this has to be one of my favorite marathons. I enjoyed every part of this race. Despite the mediocre food at the pasta party, it was still not to be missed. We met marathoners from NYC and NC, talked about other marathons, talked about race strategy and lots of other fun topics. There were no lines, the race organizers and volunteers were really nice. They seemed genuinely thankful that we had come to run their race. We received a tech shirt, a duffel bag and a bag of potatoes,(a bargain if you signed up early for $60).
The logistics in the morning could not have been easier. We left our hotel at 4:55 a.m. and we were seated on a chartered bus from the finish line at 5:05. (I had forgotten water and the bus driver gave me two bottles of water to take with me.) The drive to the start line was short. While on the bus, we met several Marathon Maniacs who shared their maniac stories with us. (Two them were running more than one marathon this weekend.)
The start line was next to a barn with goats. It was quaint and somewhat surreal as the farm lady came out to watch the start. They had plenty of porta potties for the 300 runners, a UPS truck collected our duffel bag and the race begins promptly at 6:15 a.m.
What a great start to the day as the sun came up. The first 15 miles was a relaxing run through the canyon with a moderate downhill and some beautiful scenery. At mile three, we were great greeted by enthusiastic volunteers in pj's and bathrobes, handing out water and power-ade. The aid stations throughout the race were plentiful and stocked with water, power-ade, fruit & candy. GU was offered at several stations.
The roads were not closed during the event but this didn't seem to present a problem at all. The only suggestion that I would offer to the organizers for the entire event is to put a few placards on the road that say "Runners on the Road" early in the race.
The final miles didn't have the nice scenery but it was fine. I have experienced a lot worse in other road races. The crowd support was limited during the race but encouraging at the end. The finish line was stocked with plenty - fruit, ice cream, a potato bar, water and power-ade. The finisher's medal was a nice addition to our collection - "Running the Gap" 2009.
Run long! Have fun!
Teresa
(Fellow harriers - Bob, Franz, Jim, Teri, Rita & Angie)
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