Welcome to the Bob Marshall’s “Kick in the ALS” 5K Run/Walk. This Run/Walk is scheduled for Saturday, September 19, 2009 in Holladay, Utah and is dedicated to Bob Marshall, a local resident and runner who died in September 2008 after a courageous battle with ALS (Lou Gehrig’s disease).
All proceeds from the race will be donated to assist ALS-afflicted Utahns.
We invite you to become a part of a new Salt Lake tradition by participating in or sponsoring this year’s inaugural Run/Walk.
Watch the video and read Bob's story, an unbelievable story and a huge loss for our community. Support them if you can.
http://www.bobmarshall5k.com/
Tuesday, August 25, 2009
Sunday, August 23, 2009
Weekly Update: Aug. 22, 2009
Race Recap
CONGRATULATIONS to all of our finishers today at the Hobble Creek Half Marathon! It was a hot,
hot day for you all but you pulled through with outstanding results! I think that most everyone PR'd today - quite
substantial PRs actually, shaving off good chunks of time. Way to go!! Check out some of the pictures below
this message.
For those of you out on the Parkway this morning, great job on your ten miles!
Some Motivating Thoughts...
One of the benefits of running with a group for your long runs if that your left brain becomes distracted from
what you are doing by talking and listening to conversation along the route. Talk to each other about distraction
mantras that keep you going. Talk to yourself to determine what provides sources of strength for you. Always
look forward to your goal of completing the marathon and wearing that coveted medal around your neck. When
the alarm rings on Saturday morning, thinking of that medal and the feeling of accomplishment you will receive
should get you out of bed. Only one more long run to go - you can do it!!
Runner's World Magazine
All of the subscriptions to Runner’s World have been submitted if you registered between January and June.
It may take a few more weeks if you haven’t started receiving it yet, but hang in there it is coming soon.
Don’t forget to hydrate and eat healthy.
Keep running with altitude,
Christi
CONGRATULATIONS to all of our finishers today at the Hobble Creek Half Marathon! It was a hot,
hot day for you all but you pulled through with outstanding results! I think that most everyone PR'd today - quite
substantial PRs actually, shaving off good chunks of time. Way to go!! Check out some of the pictures below
this message.
For those of you out on the Parkway this morning, great job on your ten miles!
Some Motivating Thoughts...
One of the benefits of running with a group for your long runs if that your left brain becomes distracted from
what you are doing by talking and listening to conversation along the route. Talk to each other about distraction
mantras that keep you going. Talk to yourself to determine what provides sources of strength for you. Always
look forward to your goal of completing the marathon and wearing that coveted medal around your neck. When
the alarm rings on Saturday morning, thinking of that medal and the feeling of accomplishment you will receive
should get you out of bed. Only one more long run to go - you can do it!!
Runner's World Magazine
All of the subscriptions to Runner’s World have been submitted if you registered between January and June.
It may take a few more weeks if you haven’t started receiving it yet, but hang in there it is coming soon.
Don’t forget to hydrate and eat healthy.
Keep running with altitude,
Christi
Monday, August 17, 2009
Weekly Update: August 15, 2009
An Early Start, Wind, Rain & Lightning for 20 miles!
Congratulations! It was a full crew of runners that arrived between 4:30 a.m. - 6:30 a.m. for a long run that challenged all of us. Although we were relieved not to battle the heat, it was a challenge to be prepared to all that we faced from Mother Nature.
I hope that the lessons learned in practice will help everyone in race conditions. Check your race bag for the following essentials: a cap (it keeps the rain off of your face), a water repellent but breathable jacket, gloves, extra fuel (GU and water) and warm clothes for after the run.
"What does not destroy me, makes me strong."
- Friedrich Nietzsche
Congratulations Runners. 5 weeks until Top of Utah; 7 weeks until St. George & Portland! You can do it!
Teresa
Congratulations! It was a full crew of runners that arrived between 4:30 a.m. - 6:30 a.m. for a long run that challenged all of us. Although we were relieved not to battle the heat, it was a challenge to be prepared to all that we faced from Mother Nature.
I hope that the lessons learned in practice will help everyone in race conditions. Check your race bag for the following essentials: a cap (it keeps the rain off of your face), a water repellent but breathable jacket, gloves, extra fuel (GU and water) and warm clothes for after the run.
"What does not destroy me, makes me strong."
- Friedrich Nietzsche
Congratulations Runners. 5 weeks until Top of Utah; 7 weeks until St. George & Portland! You can do it!
Teresa
Tuesday, August 11, 2009
Sunday, August 9, 2009
Weekly Update - August 8, 2009
Dear Groupies,
What a wild and crazy weekend for August. Cooler temperatures arrived for perfect running weather. The first group ran on Friday night at the Mapleton Midnight Half Marathon. What a fun race as we donned glow sticks and costumes to run down the Hobble Creek Canyon late Friday night. It was a great preview of the upcoming Hobble Creek Half Marathon. Bob and Lindsay finished within 29 seconds of the prize-winning midnight finish time; Christi took first place in the costume contest. She was followed by the flash cameras of the paparazzi throughout the night. (Check out Angie's pictures in Race Nation.)
The Second Group toed the line of the Provo River Half Marathon just as the Midnight runners were arriving back home. It was a gorgeous day in the Canyon. Congratulations to the finishers in this race.
6 a.m. came early for the rest of the group that met on the Jordan River Parkway for an EASY nine miles.
We are in the final stages of the marathon training for the season. Stay focused and smart about your training. You want to complete all of your long training runs,
work on speed and tempo during the week; and take notice of your running shoes and clothes for the long runs and the races. You have put in a lot of time and effort - follow through and you'll be ready for the Big Day!
If you have any questions about training, talk to Christi or your group leader.
See you bright and early next Sat. for the 20 miler! Enjoy the week!
Teresa
What a wild and crazy weekend for August. Cooler temperatures arrived for perfect running weather. The first group ran on Friday night at the Mapleton Midnight Half Marathon. What a fun race as we donned glow sticks and costumes to run down the Hobble Creek Canyon late Friday night. It was a great preview of the upcoming Hobble Creek Half Marathon. Bob and Lindsay finished within 29 seconds of the prize-winning midnight finish time; Christi took first place in the costume contest. She was followed by the flash cameras of the paparazzi throughout the night. (Check out Angie's pictures in Race Nation.)
The Second Group toed the line of the Provo River Half Marathon just as the Midnight runners were arriving back home. It was a gorgeous day in the Canyon. Congratulations to the finishers in this race.
6 a.m. came early for the rest of the group that met on the Jordan River Parkway for an EASY nine miles.
We are in the final stages of the marathon training for the season. Stay focused and smart about your training. You want to complete all of your long training runs,
work on speed and tempo during the week; and take notice of your running shoes and clothes for the long runs and the races. You have put in a lot of time and effort - follow through and you'll be ready for the Big Day!
If you have any questions about training, talk to Christi or your group leader.
See you bright and early next Sat. for the 20 miler! Enjoy the week!
Teresa
Tuesday, August 4, 2009
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
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
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