Running with Altitude

The Mini-CORE Challenge

2009-10-29T12:22:00.000-07:00

Nov 2th- Nov 14th

Here we go guys! As you know, the CORE is central to staying in shape and being able to keep your running form for long distances. A strong core is essential to staying uninjured!

Here's the Mini-Challenge - Two Weeks - You can do it!
To borrow an expression from Nike "Every Damn Day-Just Do It!"

1st Week - 50 Sit Ups every day. Don't forget your obliques!
2nd Week - 50 Sit Ups every day and 10 push ups every day.

At the Party on Nov. 14th - We'll decide whether to have the Winter Season Core Challenge. I call this the "Stripper's Challenge" because the Las Vegas Dancers are fanatical about their sit ups. We can do it girls!

Inspiration Quote for Awesome Marathoners....

2009-10-06T10:00:00.000-07:00

Now if you are going to win any battle you have to do one thing. You have to make the mind run the body. Never let the body tell the mind what to do. The body will always give up. It is always tired in the morning, noon, and night. But the body is never tired if the mind is not tired."
- George S. Patton, U.S. Army General, 1912 Olympian

Fall Running Tips

2009-09-16T15:33:00.000-07:00

(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

Weekly Update: Sept. 12, 2009

2009-09-13T11:06:00.001-07:00

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

What Happens in Pocatello...Stays in Pocatello (except for the race report)...

2009-09-06T13:45:00.000-07:00

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)

Bob Marshall 5K - ALS Fundraiser - Sept 19th, 2009

2009-08-25T13:05:00.000-07:00

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/

Weekly Update: Aug. 22, 2009

2009-08-23T19:55:00.000-07:00

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

Weekly Update: August 15, 2009

2009-08-17T14:17:00.000-07:00

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

Walmart Digital Photo Center: Share:Photo View

2009-08-11T12:38:00.000-07:00

Walmart Digital Photo Center: Share:Photo View

Weekly Update - August 8, 2009

2009-08-09T12:56:00.002-07:00

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

Weekly Update: August 1st, 2009

2009-08-04T19:21:00.000-07:00

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

Weekly Update- July 25, 2009

2009-07-26T06:43:00.001-07:00

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

Memory Grove/ City Creek Route

2009-07-22T12:56:00.000-07:00

07/22/2009 Memory Grove/ City Creek 8 miles
Find more Runs in Salt Lake City, Utah

Weekly Update - July 17, 2009

2009-07-19T14:56:00.000-07:00

"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

Something To Think About!

2009-07-16T12:02:00.000-07:00

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/

July 11th - Weekly Update

2009-07-12T20:10:00.000-07:00

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.

Deseret 10K Approaching Fast!

2009-07-06T11:18:00.000-07:00

Time to Sign Up for the Deseret 10K! The cost is $30 for a speed workout on the parade route - you will have a cheering section for the last 3 miles of your race!
Don't miss it!
www.deseretnews.com/run/

Weekly Update: July 6, 2009

2009-07-05T14:38:00.000-07:00

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

Emigration Canyon - Great Running Day!

2009-06-30T11:01:00.000-07:00

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!

Interval Timer

2009-06-20T09:10:00.000-07:00

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.

If you have any questions feel free to ask me.

Liz

Moonlight Half Marathon

2009-06-16T20:22:00.000-07:00

Here is the link for the moon light Half Marathon on August 7th http://midnighthalf.wordpress.com/

The last post's link is broken.

Watches, Timers, and Magic Mile, Oh My!

2009-06-16T13:46:00.000-07:00

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

Magic Mile

2009-06-13T19:36:00.000-07:00

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.

Getting F.I.T.....

2009-06-08T13:21:00.000-07:00

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

National Running Day - Wed. June 3rd

2009-05-20T11:02:00.000-07:00

National Running Day- A Huge Success!
Wednesday, June 3, 2009
6:00 PM
Jordan River Parkway
Thanks to Angie for hosting the National Running Day Event! Everyone had a great time - it was a short, hot run followed by ice cold watermelon. A few of us went out for fish tacos after the melon.

Hope everyone is having a fun week! See you on Saturday!

Race Review (addendum)

2009-05-19T19:17:00.002-07:00

We would also like to congratulate Heather Perez and Gina Williams on their fabulous finish at the Ogden Half Marathon! Sorry Heather & Gina, we were so tired when we were making the orginial list.

Please let us know if we have missed anyone else!

Weekly Update - "Finding Time" - Tues. May 19, 2009

2009-05-19T19:17:00.001-07:00

Fellow Runners,

How are you? Are you inspired by the nice weather this week or overwhelmed by the end-of-school activities and the busy lives that each of us live?

I hope that you are beginning to settle into a routine and you are enjoying the training. If you are having trouble finding the time for training, ask your running group this weekend about their strategies to stay motivated and how to effectively "juggle" your schedule.

This Sat, we will meet at the Jordan River Parkway for a nice and easy 6 mile run. During this phase of training, we are building base miles and increasing our fitness level. Stay on schedule - you'll be glad that you did this for yourself!

Run happy.
Teresa

Ogden Race Review

2009-05-18T07:08:00.000-07:00

Race Review

After waking up very early, several of us gathered around in the chilly weather to board the buses for our ride up to the start line around 4:45 am. Once arriving at the start line, we made our way over to barrel fire and kept warm for an hour waiting for the 7 a.m. start.

Shortly after 7 a.m., we were away, following the south fork of the Ogden River. The morning was beautiful and the temperature was perfect. As the course unfolded before us, the views were wonderful as we circled around Pineview Reservoir. From miles 11-15 the course is more generally uphill, with one half-mile steeper hill after mile 14. After that, it was good to hit downhill again, run over Pineview dam, and then head steeply down Ogden Canyon. It was nice running along the Ogden River as it roared down the canyon and then with the high canyon walls on either side covered with pines. The course then turned and entered the Ogden River Parkway, a beautiful paved trail that winds and rolls along the River before spilling out on a long straight city road. The finish line was now in sight with large, enthusiastic crowds on the left and right.

The aid stations along the course were frequent and well-stocked with Gu, fruit, and candy. The best aid station by far was at mile 23 which was manned (or "womaned") by our very own Liz Gotter and her husband Jason. Liz refueled us with pretzels, Fig Newtons and Coke and cheered us on to the finish.

After finishing, several of us gathered under a tree inside the finishers' area enjoying ice cream as we congratulated fellow runners as they crossed the finish line. We later congregated at the nearby Galloway tent to mingle with other runners and stretch out in the shade.

We had several of our runners PR, and even had a few finish line virgins to congratulate. Overall, it was a great race day in O town!

Congratulations to all of our 2009 Ogden Marathon, Half Marathon, and Marathon Relay finishers:

Bob Baker
Teresa Baker
Stella Blight
Jennifer Brewer
Camille Fletcher
Carol Fletcher
Christi Horstmann
Josh Horstmann
Bob Karlik
Jennifer Levy
Marilyn Thomsen
Kathy Starks
Bev Tessin
Angie Whitworth-Pace

A special thanks to Carol, Mike, and Camille Fletcher for a fabulous pre-race pasta feast on Friday night and for the post-race BBQ celebration at Jennifer and Jim Levy's on Sunday.

by Christi

Ogden Weekend

2009-05-13T20:03:00.001-07:00

OGDEN WEEKEND PLANS

Please check your email for the Final Runner Communication from the 2009 Ogden Marathon. This will answer all of your questions about the race.

EXPO
Located at the West end of Historic 25th Street at the intersection of Wall Avenue. Friday - 10 a.m. to 8 p.m.

Pasta Party
If you plan to attend, email Carol at mrssatch@msn.com. She will send the details to you. (Check with Carol to see what you can bring… drinks, bread, salad, or dessert).

Sat Morning
We will meet at 4:30 a.m. in the lobby of the Hampton Inn (2401 Washington Blvd, Ogden) The Shuttles for the Full marathon, the Half marathon and the Relay legs 1 and 2 will begin departing at 4:45 a.m. with the last bus leaving at 5 a.m.

Marathon Buses – East side of the street in front of the Hotel Ben Lomond
Half Marathon – and Relay 3 (Mile 13 exchange) – West side of street in front of the Ogden City Municipal Bldg.

Course Support
Liz plans to be on the course at Mile 23 of the Marathon (Mile 10 of the Half Marathon). Look for her & possibly the Galloway Flag as you exit the Canyon.

Good Luck everyone! See you soon!
Teresa, Christi and Jim

Weekly Update - "Settling In..." Tues. May 12th

2009-05-12T18:20:00.000-07:00

What a great run this past Sat. We had more than 25 runners at the parkway and another large group of Galloway runners at the Race for the Cure. We are excited as the new runners begin their routine and learn to relax and enjoy each run. We are also excited to learn and share information with the "not so beginner" runners. Tell us your race stories!

With 4 miles under our belt, the next run on Sat. May 16th will be 5 miles. The season is still new, settle into a good rhythm during the long run. You should be running at a conversational pace and at this point, and you should not be winded at the end of the run. Assess your group and decide if you should try a different group to see if the pace is better for you. The groups are fluid, now is a good time to experiment while the mileage is low.

Product of the Week:
Novice - BODY GLIDE. This will be your life saver. Buy the small size and keep one with your running clothes and one in your travel bag. This product will help you avoid chafing on your arms, under the sports bra, or between your thighs... or anywhere else that you need it.

Tip of the Week:
Double GOLD group (Advanced Runners). This week, try the interval of 4 minutes run/ .40 second walk for your long run. Your long run pace should be approx. 10:20 per mile.

2009-05-06T13:41:00.001-07:00

We're Moving to Race Nation...

The blog will be moving to Race Nation for all Galloway members. If you have any problems accessing Race Nation, email the program director or your group leader. Thanks!

How to Tie Your Shoes...

2009-05-04T09:53:00.000-07:00

No, I'm not kidding, there is a video on this! As you start each run, you will want to make sure that you have good shoes and they are properly laced and tied.
http://www.runnersworld.com/article/0,7120,s6-240-319--13001-0,00.html

And I Thought Running The Marathon Was Hard!

2009-04-29T16:03:00.000-07:00

I love this!

http://cosmos.bcst.yahoo.com/up/player/popup/?cl=13224476

Where to Run in SLC - Mid-Week

2009-04-28T15:42:00.000-07:00

Salt Lake Running Company has revamped their website. Check it out!
They have compiled a great listing of places to run around the city.
http://www.mysaltlakerunningco.com/saltlake/dept.asp?dept_id=7001
Thanks Guys!

Any Schmo Can Run a Marathon!

2009-04-28T15:14:00.000-07:00

We are built to do it! I thought this was very interesting:

http://www.thestar.com/News/Insight/article/623476

I knew my big behind good for something other than sitting :)

The Right Pace during the Week

2009-04-20T10:08:00.001-07:00

Training at the Right Pace
It's best to vary your runs during the week. This will improve your fitness, improve your race times and burn more fat. If you need help to determine the correct pace for you - look at the Runner's World Distance Finish Times Calculator. This will help you to structure your training in order to meet your goals. (Look at the tab labeled "Training Paces.")
http://www.runnersworld.com/cda/trainingcalculator/0,7169,s6-238-277-279-0-0-0-0-0,00.html?cm_mmc=Mag_URL-_-2008_August-_-Dean_Karnazes-_-Race_Prediction

If You Need A Really Good Massage...

2009-04-09T13:59:00.000-07:00

call my friend Jody! After my run on Sunday, I had the best sports massage of my life! The great thing is, he comes to your house! The hot stones were amazing! Jody has also offered a $10 discount to members of our group if you are interested!

Canyonlands Half

2009-04-03T09:38:00.000-07:00

Canyonlands Half Pre-Race Photo

Saturday April 4 Ten Miler

2009-03-31T12:57:00.000-07:00

The Salt Lake Ten Miler -7:30 AM

Emigration Canyon

If you want to carpool - meet at Hogle Zoo at 6:45 a.m.

Don't be late we won't wait.

We'll just take a few cars to the top of the canyon.

Canyonland Half Marathon pictures

2009-03-30T12:27:00.001-07:00

Pre Race pictures

Post Race Pictures

2nd Annual Suncrest Mountain Race Makes Changes!

2009-03-18T12:54:00.000-07:00

I got this email and thought I would pass it along. I did the 5K last year and am glad they are making the change. Last year was brutal!

Hey, everyone! This is just a note to let you guys know that we are gearing up for the 2nd annual Suncrest Mountain Race. We are making a few changes this year to make the event even better. We are changing the 10 mile event to a half marathon! Of course, we will make sure that most of the course is on the beautiful mountain trails in Suncrest. We also are changing the 5K course to make it more enjoyable for the runners. The 5K course will have trail running and will be less extreme as far as the uphill. Both the half marathon and 5K events will highlight the awesome mountain and valley views unique to Suncrest. We will again offer the 3K Fun Run at no cost. We will keep the prices for the half marathon and 5K races the same as last year. We look forward to seeing you again this year. Let your running buddies know about this year's event - Saturday, September 12, 2009.

Nike Women's Marathon. Run Like A Girl

2009-03-05T14:53:00.000-08:00

Nike would like to invite you to Run Like a Girl in the 6th edition of the Nike Women's Marathon. On October 18, 2009, join 20,000 women as they race together through San Francisco's streets to raise funds for The Leukemia & Lymphoma Society.

The Nike Women’s Marathon caters to women runners with lavish treatments offered at the three-day Expotique, a delicious chocolate mile and the famous blue Tiffany’s box waiting for runners at the finish line.

Register for the random drawing. Starting at 9am PST on March 4th registration will close at midnight PST on March 18th.

For more information on this years event or registration inquiries, please visit nikemarathon.com or call us at 1-866-RUN-NIKE or click on the picture above.

Ragnar Relay June 19-20,2009

2009-03-04T14:26:00.000-08:00

We have had a lot of interest in setting up a team for this year's Wasatch Back relay. Stacie has graciously offered to own this project of putting together a team.

If you are interested in participating in this event, please email Stacie at anastasia.reina@yahoo.com.

The race takes place Jun 19-20, 2009. For more information about the relay and how it works, visit http://www.ragnarrelay.com/wasatchback/index.php/.

Anyone NOT Doing the Canyon This Week?

2009-02-27T15:28:00.000-08:00

My knee is not healed enough to handle 10 miles up and down the canyon this week. Is anyone planning to run at the parkway? I don't want to run 10 miles alone! Man, am I a whiner or what?!

Angie

New York City Marathon Registration Opens Tomorrow!

2009-02-18T08:16:00.000-08:00

For anyone interested in doing the NYC Marathon, lottery registration opens at 12:00 p.m.(EST) February 19th. Applications for the marathon lottery from individuals with a U.S. address will be accepted until 11:59 p.m. (EST) on Monday, June 1st, and results will be posted in mid-June.

For more info or to apply go to their website: http://www.ingnycmarathon.org/

2009-02-14T18:39:00.000-08:00

2009 Winter Racing Circuit

I have some information for anyone that is running the Ogden Marathon or Half Marathon. As you may know, I am participating in the 2009 Winter Racing Circuit held in Ogden. There is a half-marathon and 30K included as part of the circuit. The half-marathon and 30K are run on part of the Ogden Marathon course. The half-marathon is on April 4th. It begins at the Red Moose Lodge in Ogden Valley. The course is basically the first half of the Ogden Marathon. It is $40 if registered by April 3rd. The 30K is on April 25th. It also begins at the Red Moose Lodge in Ogden Valley. It is also $40 if registered by April 24th. These events are a good way to get your feet on part of the actual course! For anyone interested in registering or getting more information go to www.stridersrunning.com.

Thanks, Carol

Ogden Marathon Relay Teams

2009-02-10T12:42:00.000-08:00

The Ogden Half Marathon on Sat. May 16, 2009 is FULL but there are still openings for Marathon Relay Teams. The Relay Team may have 2-5 participants. If you have 5 participants, the relay legs will range from 5 - 7.1 miles.

The Marathon's beautiful course starts at an elevation of 5400ft . The five legs of the relay will take your team by open roads, green fields, a beautiful gushing river, through Ogden Canyon with breathtaking views of pine covered slopes changing into steep rock faces, with a view of quaint homes nestled along the river's edge. The course ends downtown on Historic 25th street at an elevation of 4,309 Feet.

http://www.ogdenmarathon.com/
If you are interested in joining a marathon relay team, leave a comment and Stacie will contact you.

R.I.P. Rosario!

2009-02-04T08:36:00.000-08:00

Rosario Iglesias started running at 80 years old and held 5 world records! She passed away Saturday at the age of 98. I am not allowed any more excuses when it comes to running! This lady is an inspiration!

For the full story click on this link:
http://www.iht.com/articles/ap/2009/02/01/news/LT-Mexico-Obit-Iglesias.php

Speedwork - CANCELLED for 2/4/09

2009-02-03T08:44:00.000-08:00

Due to the air quality, we will not be meeting at the Jordan River Parkway this week for speedwork (Wed. Feb 4th). See you next week!

2009-02-02T12:31:00.000-08:00

Here is the list of the races I am running this spring. Let me know what races you are running.

Canyonlands Half Marathon - March 21st

Salt Lake Ten Miler - April 4th

Salt Lake Marathon April 18th

American River Parkway Half Marathon - May 2nd

Race For The Cure 5K- May 9

Ogden Marathon - May 16th

Does Run/Walk work on snowshoes?

2009-02-01T13:14:00.000-08:00

Yesterday I ran the Kahtoola 10K Snowshoe race in Midway, UT. Although I have snowshoed in the past, this was my first competitive race. It was 6 degrees and a little foggy when we started the race at 9am. I decided before the race that I was going to do a 3 min run : 40 second walk interval. Once we started it was very clear that this was going to be a different type of run. The first thing I noticed was that you "run" on snowshoes with a wider stride. You really feel it in your hip flexors and you need to concentrate on keeping your feet straight as they tend to pigeon toe as you lift them up.

I started towards the back of the pack to make sure I could get into a groove. Most racers started out as usual almost sprinting as fast as they could. I stuck to my plan and after 3 minutes did my walk break. Over the first 2 miles I passed 5-6 racers that were running out of gas. Over the next 4 miles I overtook more as I continued to stick to my plan. The race was on the Wasatch State Park Golf Course and was VERY hilly. In some cases I walked the hills and ran the down hills. The snowshoes helped grip the snow so there was very little slipping.

I ended up finishing the race in 1:25:10. I was 12th overall and 3rd in my age group. Overall it was a great experience and I can't wait to try it again next year. The imporant lesson I learned was that the Galloway method works just as well on snowshoes as it does on running shoes.

Running Form - Uphill and Downhill

2009-01-24T09:39:00.000-08:00

As you prepare for the run next week, take time to review the information available about running techniques for uphill running and downhill running. I have posted a few links for you but you'll find a lot of information on the web and several videos on YouTube. The Ogden Marathon is downhill -it sounds great but it will take a toll on your knees and IT band if you don't train properly and focus on your form. Have a great week!
Teresa

http://www.posetech.com/training/archives/000162.html
http://stanford.wellsphere.com/video/proper-form-for-uphill-downhill-running/484

Some other cross training options

2009-01-20T11:59:00.000-08:00

Hi everyone, I wanted to let everyone know of some cool cross training events.

On January 31st in Midway,UT is the Kahtoola Snow Shoe festival and race. There are races from 5K up to Marathon. If you haven't raced on snowshoes, this is a great chance to try it out. If you don't own snowshoes you can rent them at REI. I think I may do the 5K or 10K so let me know if you are interested.

Here is the link.
http://www.squawpeak50.com/bigfootmaster.htm

The other event that I have done in the past is Muddy Buddy. It starts this spring in different cities around the US. Although there is not one in UT, you can race in Phoenix, LA or even Boulder, CO. You race as a 2 person team with both people running and biking, but alternating back and forth. The race is usually between 5-10 miles total and the finishes with a crawl through the MUD PIT... its a blast.

Here is the link.
http://www.muddybuddy.com/

I thought I would share in case you are looking for some alternatives this year as you train for your races.

Please share other intersting races that you know about.

Josh

Ogden Marathon Price Increase After 1/31/09

2009-01-06T13:53:00.000-08:00

If you are planning to run the Ogden Marathon on May 16th - prices increase from $70 to$85 after January 31, 2009. Register now to save $$!
Let us know if you have registered!

Ice, Snow, Budget Cuts & YakTraxs

2009-01-05T07:02:00.000-08:00

With the budget cuts this year in Murray, it seems that the trail isn't getting plowed as often or as early on Sat. mornings. Last week, most of us suffered knee pain with the choppy trail. No worries - we will meet soon to have some road options available during the winter season.

On another note, last week was the first time that I ran with YakTraxs - a stablizer for snow and ice. They worked beautifully and I think that I'm going to like them for some of my runs when sidewalks aren't plowed. (They are available at RunningWarehouse.com with our discount.) Other things to try - Cyndie is using nails in the bottom of her shoe and Angie is using Stabil-icer with success.

Running with Altitude - SLC Galloway Group

2009-01-04T10:42:00.000-08:00

Hi guys!
We are setting up this blog so that we can communicate easily with each other about training, questions, new routes and upcoming races. It will be fun!
Teresa