Sunday, 1/7/07 , 7:30am Vista Canyon Park (map)
Please try to attend this last workout before Rock 'N' Roll. We'll have a short speed session to get you use to race pace, we'll discuss race strategy, carb- loading, hydration, and race morning logistics. Hope to see you there.
Regards,
Brian
Esahack-Gage Benefit Triathlon 1/28/07
Event Info: Reverse Sprint Triathlon, Run (5k), Bike (11mi), Swim (300yd)
Register at http://www.active.com/event_detail.cfm?event_id=1388084.
Why:Two of the State's most decorated triathletes are recovering from serious injuries suffered when a car struck them on an Interstate 10 overpass during a training ride. The Esahak-Gages were riding their bikes from Chandler to their Ahwatukee Foothills home when the accident occurred on the Chandler Boulevard overpass. The couple has been married for 17 years and are well known among the national fitness community. George Esahak-Gage has amassed 40 triathlon wins in 23 years. Jane Esahak-Gage has 39 wins in 14 years. All proceeds of this race will go to benefit the Esahak-Gage family in their recovery. Esahack- Gage Website.
What: Race will start with a 5k run starting at the Ahwatukee Foothills YMCA, athletes will then head out to Pecos Road for an 11 mile bike. After coming in on the bike, racers will finish in the Ahwatukee YMCA pool (heated).
Where: Awhatukee-Foothills YMCAWhen: January 28th, 2007, 8:00am
Register at http://www.active.com/event_detail.cfm?event_id=1388084.
Why:Two of the State's most decorated triathletes are recovering from serious injuries suffered when a car struck them on an Interstate 10 overpass during a training ride. The Esahak-Gages were riding their bikes from Chandler to their Ahwatukee Foothills home when the accident occurred on the Chandler Boulevard overpass. The couple has been married for 17 years and are well known among the national fitness community. George Esahak-Gage has amassed 40 triathlon wins in 23 years. Jane Esahak-Gage has 39 wins in 14 years. All proceeds of this race will go to benefit the Esahak-Gage family in their recovery. Esahack- Gage Website.
What: Race will start with a 5k run starting at the Ahwatukee Foothills YMCA, athletes will then head out to Pecos Road for an 11 mile bike. After coming in on the bike, racers will finish in the Ahwatukee YMCA pool (heated).
Where: Awhatukee-Foothills YMCAWhen: January 28th, 2007, 8:00am
12/30/06 Group Run Info
Saturday 12/30/06, Desert Foothills Park, 7:30am
1/2 Marathoners, 5 miles
Marathoners, 7 miles
Only 2 1/2 weeks to go until you Rock 'N' Roll!
1/2 Marathoners, 5 miles
Marathoners, 7 miles
Only 2 1/2 weeks to go until you Rock 'N' Roll!
12/23/06 Group Run Info
Saturday 12/23/06, Vista Canyon Park, 6:00am
1/2 Marathoners, 15-17 miles
Marathoners, 10 miles or 6-8 mile repeats
If you are doing the long run, hydrate and eat well on Friday so you don't bonk on Saturday.
1/2 Marathoners, 15-17 miles
Marathoners, 10 miles or 6-8 mile repeats
If you are doing the long run, hydrate and eat well on Friday so you don't bonk on Saturday.
Tucson Marathon 2006
Windy conditions greeted the runners as dawn broke over the Catalina Mountains in Tucson. Monica Kynor was seen cruising through the 1/2 marathon with our friend Paul Rhodes. In the Marathon, Kim Wall scooted to a personal best and Julie Armbrecht got her Boston qualifying time. Charlie Leight, Jeff Grout and Colleen Leppert ran strong to the finish that featured a brutal hill at the finish line in the El Conquistador resort.
Charlie Leight and Kim Wall at mile 16
Julie Armbrecht at mile 16
Jeff Grout at mile 16
Charlie Leight at mile 18
Kim Wall at mile 19
IronGirl Aid Station
We had a lot a fun running the mile 4 aid station during the 12/2/06 IronGirl 10 Miler at Tempe Town Lake. Thanks to Jim, Dan, Happy, Doug D, Julie A, Kim W, Charlie, Jeff Grout and anyone else that happened to stop by. Don't miss the next one, it's a party!
Julie and Charlie.
Water? Gatorade? Jeff Grout.
Kim Leight at the mile 4 aid station.
Jim "Air-Guitar" Siebel" and Doug "Elvis" Diehl
Thank you very much!
Pictures from the Run & Breakfast on 11/18
Saturday 11/18/06 Social Run and Breakfast gathering. Desert Breeze Park. Lot's of fun, lot's of food and shoes donated for Phoenix Resuce Mission.
Jim "Air-Guitar"Siebel and Andy Lloyd
Jeff Galloway Training Phoenix 2006
Where's The Food? More blueberry pancakes please!
Luke, Jill and Patrick
Vivian, Maryanne, Chris, Paul and Lisa
Running Love!
Congrats to Julie-Rae and Rob Steinmeyer on their nuptials last month! It's a match made in running shoes!
11/4/06 Run Info
Saturday Group Run Info - for 11/4/06
Location:
Vista Canyon Park in Ahwatukee, Map
Time:
Marathoners 5:30AM, 1/2 Marathoners 6:30AM
Schedule:
Marathoners - 19 to 20 miles
1/2 Marathoners - 4 miles with the Magic Mile
Location:
Vista Canyon Park in Ahwatukee, Map
Time:
Marathoners 5:30AM, 1/2 Marathoners 6:30AM
Schedule:
Marathoners - 19 to 20 miles
1/2 Marathoners - 4 miles with the Magic Mile
10/21 Schedule
Saturday Group Run;
Desert Foothills Park, 6:00 a.m.
Parking lot on Marketplace S.W. (Click here for map).
Directions:
From I10: Take Chandler Blvd. west 5-miles to Desert Foothills Pkwy and turn left (McDonlad's is on the SW corner). Make a right at Marketplace SW and go to parking lot.
Schedules
Rock 'N' Roll Arizona & Disney World
Marathon - 17 miles
1/2 Marathon - 7 miles
Las Vegas Marathon - 23 miles
NYC Marathon - 7 miles
Routes:
We are running two loops on Saturday. A 7 miler followed by a 10 miler.
Click on the links below for a map;
7 Miles - http://www.usatf.org/routes/view.asp?rID=12549
10 Miles - http://www.usatf.org/routes/view.asp?rID=40510
Desert Foothills Park, 6:00 a.m.
Parking lot on Marketplace S.W. (Click here for map).
Directions:
From I10: Take Chandler Blvd. west 5-miles to Desert Foothills Pkwy and turn left (McDonlad's is on the SW corner). Make a right at Marketplace SW and go to parking lot.
Schedules
Rock 'N' Roll Arizona & Disney World
Marathon - 17 miles
1/2 Marathon - 7 miles
Las Vegas Marathon - 23 miles
NYC Marathon - 7 miles
Routes:
We are running two loops on Saturday. A 7 miler followed by a 10 miler.
Click on the links below for a map;
7 Miles - http://www.usatf.org/routes/view.asp?rID=12549
10 Miles - http://www.usatf.org/routes/view.asp?rID=40510
Endurance 50 with Dean Karnazes
October 5th, 2006 - Surprise AZ
Endurance 50 Marathon #19
It was a hot day to run a marathon in the NW Valley. Ultramarathoner Dean Karnazes and 46 other runners started the day at 8:00am to run 26.2 miles...this was the 19th day in a row that Dean was to cover the distance. Dean Karnazes is a motivational speaker and perhaps the greatest ultramarathon runner in history. The 50 day event is a fund raiser for KARNO Kids, a foundation that promotes physical fitness for youth.
Running with Dean was Galloway Pace Group Leader Greg Nelson. At the finish, the elapsed time was 4:32:00 and the temperature was 95 degrees with a 60 degree dew point...Monsoon weather! Greg looked great as he finished and said he really enjoyed the run.
Dean is approaching the half way point in the journey and still looks strong. You can follow his progress at www.endurance50.com.
Endurance 50 Marathon #19
It was a hot day to run a marathon in the NW Valley. Ultramarathoner Dean Karnazes and 46 other runners started the day at 8:00am to run 26.2 miles...this was the 19th day in a row that Dean was to cover the distance. Dean Karnazes is a motivational speaker and perhaps the greatest ultramarathon runner in history. The 50 day event is a fund raiser for KARNO Kids, a foundation that promotes physical fitness for youth.
Running with Dean was Galloway Pace Group Leader Greg Nelson. At the finish, the elapsed time was 4:32:00 and the temperature was 95 degrees with a 60 degree dew point...Monsoon weather! Greg looked great as he finished and said he really enjoyed the run.
Dean is approaching the half way point in the journey and still looks strong. You can follow his progress at www.endurance50.com.
10/14 Schedule
Saturday Group Run;
Desert Breeze Park, 6:00 a.m.
Ramadas with Blue Roofs at SW Parking Lot (Click here for map).
Directions:
From Ahwatukee: Chandler Blvd E. to Rural Rd.and turn left. Go to Desert Breeze Pkwy (before Ray) and turn right. Second parking lot on left for parking (passed humingbird habitat).
From Chandler: Chandler Blvd. W. passed McClintock to Desert Breeze Pkwy and turn right. Go to first parking lot on right passed the playground.
Schedule
All groups - 6 miles (Click here for the route)
Desert Breeze Park, 6:00 a.m.
Ramadas with Blue Roofs at SW Parking Lot (Click here for map).
Directions:
From Ahwatukee: Chandler Blvd E. to Rural Rd.and turn left. Go to Desert Breeze Pkwy (before Ray) and turn right. Second parking lot on left for parking (passed humingbird habitat).
From Chandler: Chandler Blvd. W. passed McClintock to Desert Breeze Pkwy and turn right. Go to first parking lot on right passed the playground.
Schedule
All groups - 6 miles (Click here for the route)
10/7/06 Schedule
SATURDAY GROUP RUN:
1st loop is a 5 miler followed by a second loop of 10 miles.
10 minute warm-up, 2x1miles @ GP -20sec. (2 min rest between)
10 minute cool-down
6 miles (MM if you want)
P.F. Chang’s Rock ‘N’ Roll
½ Marathoners 5 miles
Marathoners 15 miles
Pace & Run Walk ratios
Hello Galloway Team,
I have been getting a lot of emails from everyone with good questions and some concerns about the pace group assignments and schedules. I must admit, I should have explained the changes better...my apologies! :)
We have had an influx of a lot of new runners over the past two weeks and a Magic Mile (MM) last week, so we needed to refine the groups, pace and run walk ratios. In general, we put runners into a pace group with others of like ability. To do this, we use empirical data from the magic mile. This data is then used to determine predictive race pace for the half marathon and marathon; this is referred to as your goal pace or “GP”. To determine long run training pace, we take your GP for the marathon and add about 2:00 minutes to it; this is know as training pace. This is the same for the half marathoners.
Here are Jeff Galloway’s recommendations for Pace and Run Walk ratios:
Example 1: Marathon Runner runs the MM in 7:00.
7:00*1.3=9:06. 9:06 + 2:00 minutes = 11:06 Long Run Training Pace. 4/1 run walk.
Example 2: ½ Marathon Runner runs the MM in 9:00.
9:00*1.3=11:42. 11:42 + 2:00 minutes = 13:42 Long Run Training Pace. 2/1 run walk.
The pace may seem slow to some now but when the marathoners do their 18, 20, 23 & 27 mile long runs or the ½ marathoners do 16 miles; I guarantee you will not think it’s slow or that 2/1, 3/1 or 4/1 are to quick. We do this to enable you to run further, build endurance and prevent injury. Most runners, who train for the marathon and get injured, run too fast, don’t take walk breaks and are generally very tired. We want to get you to the starting line injury free, confident and allow you to have a normal life without being tired and sick.
During the week, you can run as fast as you want and build speed that can be used on race day, but Saturdays are for building endurance. For those running their first marathon, you’re making a big jump from the Half to the Full and the training is much tougher after the middle of October. If this is your first ½ marathon, have fun, it will be challenging toward the end. So hang in there!
Schedules:
There are 3 marathon training schedules and 1 half marathon training schedule currently. Below is a general comparison.
I have been getting a lot of emails from everyone with good questions and some concerns about the pace group assignments and schedules. I must admit, I should have explained the changes better...my apologies! :)
We have had an influx of a lot of new runners over the past two weeks and a Magic Mile (MM) last week, so we needed to refine the groups, pace and run walk ratios. In general, we put runners into a pace group with others of like ability. To do this, we use empirical data from the magic mile. This data is then used to determine predictive race pace for the half marathon and marathon; this is referred to as your goal pace or “GP”. To determine long run training pace, we take your GP for the marathon and add about 2:00 minutes to it; this is know as training pace. This is the same for the half marathoners.
Here are Jeff Galloway’s recommendations for Pace and Run Walk ratios:
- Long run pace is determined by Magic Mile time * 1.3 + 2:00 minutes
- Run/Walk ratios are determined by MM time
5:00-5:29 7min Run/1min Walk
5:30-5:59 6/1
6:00-6:29 5/1
6:30-7:29 4/1
7:30-7:59 3/1
8:00-10:30 2/1
10:31-11:59 1/1
12:00-14:00 30sec/60sec
Example 1: Marathon Runner runs the MM in 7:00.
7:00*1.3=9:06. 9:06 + 2:00 minutes = 11:06 Long Run Training Pace. 4/1 run walk.
Example 2: ½ Marathon Runner runs the MM in 9:00.
9:00*1.3=11:42. 11:42 + 2:00 minutes = 13:42 Long Run Training Pace. 2/1 run walk.
The pace may seem slow to some now but when the marathoners do their 18, 20, 23 & 27 mile long runs or the ½ marathoners do 16 miles; I guarantee you will not think it’s slow or that 2/1, 3/1 or 4/1 are to quick. We do this to enable you to run further, build endurance and prevent injury. Most runners, who train for the marathon and get injured, run too fast, don’t take walk breaks and are generally very tired. We want to get you to the starting line injury free, confident and allow you to have a normal life without being tired and sick.
During the week, you can run as fast as you want and build speed that can be used on race day, but Saturdays are for building endurance. For those running their first marathon, you’re making a big jump from the Half to the Full and the training is much tougher after the middle of October. If this is your first ½ marathon, have fun, it will be challenging toward the end. So hang in there!
Schedules:
There are 3 marathon training schedules and 1 half marathon training schedule currently. Below is a general comparison.
- Marathon General or ”To Finish”
Run Mon, Wed, Sat.
“Veterans Alternative Schedule” for those that want to add a speed component on Saturdays starting 10/28 - Marathon Intermediate
Run Mon, Tue, Thu, Sat.
Intervals during runs on Tue & Thu
Saturday distance the same as “To Finish”
Intervals on some Saturdays starting 10/28 - Marathon Advanced
Run Mon, Tue, Thu, Sat.
Intervals during runs on Tue & Thu. (1 more than Intermediate on each day)
Saturday distance the same as “To Finish”
Intervals on some Saturdays starting 10/28 (2 more than intermediate) - Half Marathon General
Run Mon, Wed, Sat.
“Veterans Alternative Schedule” for those that want to add a speed component on Saturdays starting 10/28
If you want more speed, let me know and I’ll work to customize it for you.
We want to be flexible with our pace groups and allow you to move around where your friends are and where you feel comfortable. Eventually, a runner will find a comfort zone and make a home in a group. We want runners to be in the Galloway program because they want to be here; I never want to force anyone to do something they don’t want to. I hope this helps. Please feel free to contact me any time with your concerns or questions.
Brian Craze
Phoenix Program Director
Jeff Galloway's Training Program
www.jeffgalloway.com/phoeinx.html
Want To Be Different?
According to MarathonGuide.com:
In 2005, there were 314 Marathons in the
361,000 runners finished a marathon in the
60% were men and 40% were women.
The average finishing time was 4:45:00
The population in the
About 0.1% of the
The numbers for the ½ marathon are probably 0.3%
You are different!
Running Report
Congrats to Sue Frost &
9-23-06 Training Info
Hey Team! This Saturday, Sept.23rd, we’ll be at
Our run will start at 6:00 a.m. so please be a few minutes early to get signed in and take care of any issues.
Schedules
RnR ½
RnR Marathon – 12 miles
Disney
N.Y.C. Marathon – 7 miles
L.V. Marathon – 7 miles
See you Saturday.
Brian Craze
Jeff Galloway's Training Program
runwalkphx@msn.com Cell:602-617-8951
www.jeffgalloway.com/phoeinx.html
Schedule for Saturday 9/16/06
Hey Team! Can you feel the chill in the air? Me neither, but I keep hoping! We’ll be at
Saturday is Magic Mile day for most runners. The Magic Mile is simply a timed mile run that gives us a good picture of what you are capable of running the marathon or ½ marathon in. More importantly, it tells us what your long run training pace should be. If this is your first time running the magic mile, or MM, make sure you give it a good effort, but don’t over do it. Run, walk or crawl through it, it doesn’t much matter but just get to the end. The next time you do it; you’ll have a better feel for it and can go a little faster. We’ll start with a 1-2 mile warm up, run the MM and then cool down with mile. Once we have the times down, you’ll be assigned to a Pace Group, given a training schedule and we’ll be on our way! If you have done this with us before, then you know what to expect. Give it a good effort and try to better your time from the last one.
If you are new to the program and haven’t received you training log and book, please see me after the run. See you Saturday!
Brian
Jeff Galloway to Speak in Tempe on Thursday 9/7
Jeff Galloway will be Speaking and doing a Q& A session on running at Performance Footwear in
The store is located at the N.E. corner of University and Rural at
The event is no charge and anyone is welcome. There will be give-aways from Mizuno Running and don’t forget to bring your books to get them signed by Jeff.
Mizuno Promotes The Sport of Running
Mizuno
Schedule for Saturday 8/26
Our run this Saturday, 8/26, will be at
Congrats to AFC 1/2 Marathon Finishers
Jeff Galloway Phoenix was well represented at the 29th annual
Brian
Galloway Phoenix Goes To AFC Half in San Diego
This Sunday, we have 13 runners from our group taking part in the 29th annual
Welcome!
Jeff Galloway's Training Program - Phoenix
Jeff Galloway's Training Program has helped thousands of runners just like you achieve their running goals in a fun team environment. Whether you are a beginning runner, a veteran who hopes to improve, or a Boston qualifier, you'll be at home in our Run-Injury-Free Program.
This site is for information about training program runs, training, equpiment and developing a community of runners in the Phoenix area. Above all else, we're about having Fun As We Run!
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