Our run at Emigration Canyon was a great running day. We tackled the hills and heard good stories from our fellow Wasatch Back Relay participants. The weather was perfect and we had about 15 runners representating all the groups. A few of the members went to Ruth's to have some post run breakfast.
This week make sure you are getting in your 2 or 3 short runs. We are increasing to 14 miles this Saturday. It's important to keep the training going between long runs. Hydration is key as we move into the longer runs and if you are nervous about the longer distance, its ok to drop back a pace group. Remember its all about the miles... slow and steady during training.
Happy Running!
Tuesday, June 30, 2009
Saturday, June 20, 2009
Interval Timer
If you are looking for a great interval timers at a low cost a great option is GymBoss timers a few of the Galloway group leaders use them. They beep and vibrate and the beep is really loud you can set it up to beep 1,2, or 5 times for each interval. The vibrate option is great if you want to listen to your music or if you are at a loud race. The cost of the GymBoss is $19.99.
You can purchase them 3 ways:
Online at http://gymboss.com/
Online at http://www.jeffgalloway.com/detail.aspx?ID=49
Email your group leader for an order form to mail in (free shipping)
I use my GymBoss at the same time as my Garmin 405. I am a running gadget geek and I think it is helpful to see my mile splits I look back at my mile splits all the time to see how my pace is throughout a run and to figure out goals for races. But if you use intervals on the Garmin it doesn’t track your miles. I know there is info below about this but a few people were asking me about the timer I had this weekend.
You can purchase them 3 ways:
Online at http://gymboss.com/
Online at http://www.jeffgalloway.com/detail.aspx?ID=49
Email your group leader for an order form to mail in (free shipping)
I use my GymBoss at the same time as my Garmin 405. I am a running gadget geek and I think it is helpful to see my mile splits I look back at my mile splits all the time to see how my pace is throughout a run and to figure out goals for races. But if you use intervals on the Garmin it doesn’t track your miles. I know there is info below about this but a few people were asking me about the timer I had this weekend.
If you have any questions feel free to ask me.
Liz
Liz
Tuesday, June 16, 2009
Moonlight Half Marathon
Here is the link for the moon light Half Marathon on August 7th http://midnighthalf.wordpress.com/
The last post's link is broken.
The last post's link is broken.
Watches, Timers, and Magic Mile, Oh My!
Group Blog Entry in The Salt Lake City Jeff Galloway Training Blog (7 Views) (0 Comments)
Happy Tuesday, Everyone!
Magic Mile
I want to congratulate everyone for a FANTASTIC Magic Mile on Saturday! The times were wonderful, with pretty much everyone cutting significant time (several by a whole minute!) off of their original Magic Mile last month. Good job! If this new time suggests a group change for you, your group leader will be getting with you shortly to notify you and provide you with more details.
Watches and Timers
There have been several questions about watches and timers. If you do not have an interval watch, you may want to consider the investment. I have outlined a few suggestions below:
The Garmin Forerunner 205 uses GPS satellite tracking to record distance, pace and location. This updated version allows workouts to be downloaded from your PC and results uploaded for analysis.
The Garmin Forerunner 305 includes all features of the 205 plus heart rate monitoring.
The Garmin Forerunner 405 gives you the best of both worlds. Simply tap the touch bezel to change screens without fumbling for a button. Once you’ve logged the miles, innovative ANT+™ wireless technology automatically transfers data to your computer when the Forerunner is in range. The data’s just there, ready for you to analyze, categorize and share through our online community, Garmin Connect. You can also send workouts wirelessly from your computer to Forerunner.
These watches can be purchased at Running Warehouse for a great price. Don't forget to use our 15% discount using code SLCJGD. Free two-day shipping so you can have it by Saturday!
The GymBoss is a timing device in which you can set up intervals which have the option of a beep (very loud, which is good for racing), vibrate (great for when using the iPod), and the beep + vibrate combo. These can be purchased through your group leader for $19.95. It has to be ordered through the Jeff Galloway corporate office so it will take a few weeks to receive.
Race Highlight of the Week:
Midnight Half Marathon
This race is very unique and sounds like a lot of fun. It is a "race to midnight" half marathon in which you cross the start line any time you want (yes, that's correct - no huddled, shoulder-to-shoulder start) and the point is to try to make it to the finish line as close to midnight as possible. The only trick is you are not allowed to use any watches or timing devices (that's right - I guess that means we will have to understand the moon position!). The person who comes closest to finishing at midnight wins the race. This is a great opportunity for those of us who would otherwise never "win" a race for speed! Glow in the dark necklaces and bracelets will be given out and you are encouraged to wear a costume... and most importantly - an awesome post-race party. For more information on this event, please click here.
This Saturday
Have a great week everyone, and we'll see you out on the parkway this weekend at 7:00 for a wonderful run of five miles. The forecast calls for wonderful weather so let's keep our fingers crossed that it stays that way.
Christi
Happy Tuesday, Everyone!
Magic Mile
I want to congratulate everyone for a FANTASTIC Magic Mile on Saturday! The times were wonderful, with pretty much everyone cutting significant time (several by a whole minute!) off of their original Magic Mile last month. Good job! If this new time suggests a group change for you, your group leader will be getting with you shortly to notify you and provide you with more details.
Watches and Timers
There have been several questions about watches and timers. If you do not have an interval watch, you may want to consider the investment. I have outlined a few suggestions below:
The Garmin Forerunner 205 uses GPS satellite tracking to record distance, pace and location. This updated version allows workouts to be downloaded from your PC and results uploaded for analysis.
The Garmin Forerunner 305 includes all features of the 205 plus heart rate monitoring.
The Garmin Forerunner 405 gives you the best of both worlds. Simply tap the touch bezel to change screens without fumbling for a button. Once you’ve logged the miles, innovative ANT+™ wireless technology automatically transfers data to your computer when the Forerunner is in range. The data’s just there, ready for you to analyze, categorize and share through our online community, Garmin Connect. You can also send workouts wirelessly from your computer to Forerunner.
These watches can be purchased at Running Warehouse for a great price. Don't forget to use our 15% discount using code SLCJGD. Free two-day shipping so you can have it by Saturday!
The GymBoss is a timing device in which you can set up intervals which have the option of a beep (very loud, which is good for racing), vibrate (great for when using the iPod), and the beep + vibrate combo. These can be purchased through your group leader for $19.95. It has to be ordered through the Jeff Galloway corporate office so it will take a few weeks to receive.
Race Highlight of the Week:
Midnight Half Marathon
This race is very unique and sounds like a lot of fun. It is a "race to midnight" half marathon in which you cross the start line any time you want (yes, that's correct - no huddled, shoulder-to-shoulder start) and the point is to try to make it to the finish line as close to midnight as possible. The only trick is you are not allowed to use any watches or timing devices (that's right - I guess that means we will have to understand the moon position!). The person who comes closest to finishing at midnight wins the race. This is a great opportunity for those of us who would otherwise never "win" a race for speed! Glow in the dark necklaces and bracelets will be given out and you are encouraged to wear a costume... and most importantly - an awesome post-race party. For more information on this event, please click here.
This Saturday
Have a great week everyone, and we'll see you out on the parkway this weekend at 7:00 for a wonderful run of five miles. The forecast calls for wonderful weather so let's keep our fingers crossed that it stays that way.
Christi
Saturday, June 13, 2009
Magic Mile
If you missed the Magic Mile today, try to do it this week and email your time to Christi/Jim. This will help in evaluating the groups.
If you need a refresher on running the Magic Mile, consult the Jeff Galloway book or email your group leader.
Run long.
If you need a refresher on running the Magic Mile, consult the Jeff Galloway book or email your group leader.
Run long.
Monday, June 8, 2009
Getting F.I.T.....
Saturday, June 6th was the perfect temperature for our first long run of the season. It was 55 degrees and overcast. There were no complaints considering it's JUNE in Utah! After a group discussion at the end of the run, we will be starting at 7 a.m. the rest of the month for consistency.
It's week 7 of the 25 week program. For the Top of Utah folks, you have 14 weeks until your marathon; for the St. George and the Portland group, you have 16 weeks until race day.
For this week, consider your fitness. Are you making progress and meeting your goals? In order to be F.I.T - there are three components to evaluate.
F - Frequency (How many times a week are you exercising?)
I - Intensity - ( Are you making the workouts count?)
T- Training - (What are you doing each week? 3 runs and cross training? At least one recovery day each week.)
Hope the season is off to a good start. If you have any questions, contact us. Looking Good!
The Group Leaders
It's week 7 of the 25 week program. For the Top of Utah folks, you have 14 weeks until your marathon; for the St. George and the Portland group, you have 16 weeks until race day.
For this week, consider your fitness. Are you making progress and meeting your goals? In order to be F.I.T - there are three components to evaluate.
F - Frequency (How many times a week are you exercising?)
I - Intensity - ( Are you making the workouts count?)
T- Training - (What are you doing each week? 3 runs and cross training? At least one recovery day each week.)
Hope the season is off to a good start. If you have any questions, contact us. Looking Good!
The Group Leaders
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