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Community Site
We have a temporary Yahoo Groups site that has been set up to facilitate the scheduling and communication of events surrounding the P.F. Chang's Rock N Roll race. Click on the link below to join. Once you join, you can read posted messages, reply and post your own messages.
Click to join jeffgallowayphoenix
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Sunday 12/30 Run Info
We'll be at Kiwanis Park South on Sunday at 6:00AM. The parking lot is on All American Way just south of the 4-way stop at Mill Ave.
Thursday Night Runs - 6:00PM
How about a nice 3-5 mile run on Thursday nights? We meet at Vista Canyon at 6:00PM on the south end of the park across from the mormon church. Everyone is welcome.
Thanks for the Shoes
Thanks for all the running shoe donations. Our big box that we had on Sunday was completely full by the end of the morning. The shoes were donated to the Phoenix Rescue Mission in So. Phoenix...they were very thankful.
This Weekends Courses
Scottsdale - Mustang 7 miles - Saturday 7AM - 39 degrees at the start
Ahwatukee - Vista Canyon 7 miles - Sunday 7AM - 42 degrees at the start
Ahwatukee - Vista Canyon 7 miles - Sunday 7AM - 42 degrees at the start
Old Running Shoe Donations this Weekend
If you have old running shoes you would like to donate, you can drop them in a box I'll have at the Saturday and Sunday runs this weekend. The donated shoes will go to the Phoenix Rescue Mission in So. Phoenix.
Volunteers Needed
The following message is from Torey Rodriguez, Special Events Manager for the City of Jacksonville. If you can help, please let me know as soon as possible:
Hi Brian!
I am contacting you on behalf of 26.2 with Donna, The National Marathon to Fight Breast Cancer in Jacksonville, Florida. This marathon is the only marathon in the nation solely dedicated to the fight against breast cancer. It is our inaugural and we are very excited. With the help of Jeff Galloway and Galloway Training Groups across the nation, we have been promoting our marathon at various marathon expos. We are about to make our second visit Phoenix for the P.F. Chang's Rock 'n' Roll Arizona Marathon Health & Fitness Expo and I am looking volunteers to help staff our booth and hand out information on our marathon and our cause. We counted on Galloway help last year and I am really hoping we will have Galloway support this year. If you or any of your team or team's family would be interested in helping we would be more than grateful. I have listed the hours of the expo below and we are looking for about 3 volunteers per day. I will send everything to the expo ahead of time and we will have a staff member there to set it up and work through out the expo but will still need help staffing.
Expo Hours:
Friday, January 11 - 10:00 a.m. to 7:00p.m.
Saturday, January 12 - 9:00a.m. to 5:00p.m.
Hi Brian!
I am contacting you on behalf of 26.2 with Donna, The National Marathon to Fight Breast Cancer in Jacksonville, Florida. This marathon is the only marathon in the nation solely dedicated to the fight against breast cancer. It is our inaugural and we are very excited. With the help of Jeff Galloway and Galloway Training Groups across the nation, we have been promoting our marathon at various marathon expos. We are about to make our second visit Phoenix for the P.F. Chang's Rock 'n' Roll Arizona Marathon Health & Fitness Expo and I am looking volunteers to help staff our booth and hand out information on our marathon and our cause. We counted on Galloway help last year and I am really hoping we will have Galloway support this year. If you or any of your team or team's family would be interested in helping we would be more than grateful. I have listed the hours of the expo below and we are looking for about 3 volunteers per day. I will send everything to the expo ahead of time and we will have a staff member there to set it up and work through out the expo but will still need help staffing.
Expo Hours:
Friday, January 11 - 10:00 a.m. to 7:00p.m.
Saturday, January 12 - 9:00a.m. to 5:00p.m.
It was a cold morning,...
Yes, it was a tale of two cold mornings this past weekend. Saturday in Scottsdale, the marathoners were met with a starting temperature of 35 degrees while on Sunday, the Tempe group braved a starting temperature of 38 degrees...burrrrrr! Is this a prelude to race morning tempertures!!!!
Congrats to all the marathoners for finishing their 26 mile training run, and to the 1/2 marthoners on there 12 miler. Less than 4 weeks to go...you're almost there!
Congrats to all the marathoners for finishing their 26 mile training run, and to the 1/2 marthoners on there 12 miler. Less than 4 weeks to go...you're almost there!
This Weekends Runs
The big runs are this weekend.
Saturday, Chaparral Park, 5:00AM, 26.2 miles
--Routes--
17.6 miles to the Finish Line at ASU and back along Hayden path
Final Leg, 8.4 mile route around Saguaro High School
Sunday, Kiwanis Park South
5:00AM Marathoners, 26.2 miles
6:30AM 1/2 Marathoners, 12 miles
--Routes--
5:00AM - 8 miles for marathoners around Hanger Park
6:30AM - 12 miles to the Finish Line at ASU for all runners
Final Leg for Marathoners - 6 miles along the canal
Sunday: Marathoners, please be on time and ready to run at 5:00AM. You will want to finish your first segment by 6:30 so you'll have more folks to run with on the 12 miler. You may want to start a little earlier.
Saturday, Chaparral Park, 5:00AM, 26.2 miles
--Routes--
17.6 miles to the Finish Line at ASU and back along Hayden path
Final Leg, 8.4 mile route around Saguaro High School
Sunday, Kiwanis Park South
5:00AM Marathoners, 26.2 miles
6:30AM 1/2 Marathoners, 12 miles
--Routes--
5:00AM - 8 miles for marathoners around Hanger Park
6:30AM - 12 miles to the Finish Line at ASU for all runners
Final Leg for Marathoners - 6 miles along the canal
Sunday: Marathoners, please be on time and ready to run at 5:00AM. You will want to finish your first segment by 6:30 so you'll have more folks to run with on the 12 miler. You may want to start a little earlier.
Layer It On
Winter is finally here and only going to get colder between now and January 13th. Starting out on a morning can be quite cold, after a little while you start to warm up, then by the end of the run you're hot. Try layering your clothing so you can adjust as the air or your body temperature changes. Gloves liners are great for cold mornings as well as head bands to cover your ears. Keep a dry shirt or jacket in your bag for after the run. And remember, there's always a Starbucks within a few miles!
We're Running---Rain or Shine
It might be cold,
it might be wet,
but we'll be runnin you can bet!
*
Saturday, Mustang Library, 7:00AM
*
Sunday, Vista Canyon Park, 7:00AM
(Marathoners wanting to do mile repeats, meet at 6:30AM)
*
Bring your Toys for Tots donations if you still have them.
Breakfast Run Cancelled
Due to the weather, tomorrows Breakfast Run is being Cancelled. The ramada area at the park is under water and it is suppose to rain throughout the night to things will only worsen. Sorry! Ifyou have any questions please call me at 602-617-8951.
Regards,
Brian
Regards,
Brian
Long Run Success
Congrats to everyone on their long runs today. Half marathoners...10 miles...way to go! Marathoners...23...super! Next week we'll have a little fun...you've all earned it.
Sunday 11/24 Run Info
Vista Canyon Park
Marathoner 5:00AM - 23 miles
Today, be sure to hydrate well (5oz per hr), eat a carb-rich lunch and a lite dinner.
Tomorrow, carbs and hydration are important! Don't forget to apply bodyglide...everywhere! This is a rehearsal for the marathon.
1/2 Marathon 6:30AM - 10 miles
Everyone needs to bring water or a sports drink on the run. If you are just drinking water on the run, a gel or snack for the 1/2 way point is a good idea.
Routes We Are Running:
Loop#1 for Marathon - 8.2 miles
Loop #2 for All - 10 miles
Loop #3 for Marathon - 5 miles
Marathoner 5:00AM - 23 miles
Today, be sure to hydrate well (5oz per hr), eat a carb-rich lunch and a lite dinner.
Tomorrow, carbs and hydration are important! Don't forget to apply bodyglide...everywhere! This is a rehearsal for the marathon.
1/2 Marathon 6:30AM - 10 miles
Everyone needs to bring water or a sports drink on the run. If you are just drinking water on the run, a gel or snack for the 1/2 way point is a good idea.
Routes We Are Running:
Loop#1 for Marathon - 8.2 miles
Loop #2 for All - 10 miles
Loop #3 for Marathon - 5 miles
Ahwaturkey Trot 2007
The 1st annual Ahwaturkey Trot is now history. Thanks to all who showed and ran and a big thanks to all who donated to the After-The-Fires Fund to benefit people in rural San Diego county. Perfect weather and an enthusiastic crowd of more than 50 runners showed up for the Pre-Thanksgiving feast 5k and kids 1 mile.
At 7:30 Charlie Leight whistled the run to start and we were off (we didn't have a horn or a starters pistol but Charlie can really whistle loud!). Nick Henderson lead wire to wire in an impressive time of 17:56 with Collin Peters and Shad Kelley rounding out the top three.
A big thanks to Lisa Roger who really envisioned this and made it happen. We're already looking forward to next year!
At 7:30 Charlie Leight whistled the run to start and we were off (we didn't have a horn or a starters pistol but Charlie can really whistle loud!). Nick Henderson lead wire to wire in an impressive time of 17:56 with Collin Peters and Shad Kelley rounding out the top three.
A big thanks to Lisa Roger who really envisioned this and made it happen. We're already looking forward to next year!
Thanksgiving Holiday Schedule Change
Because many of you will be traveling next week, we have some training options for you.
There will be no Saturday session. We will be combining our Saturday and Sunday groups on Sunday, Nov. 25th, at Vista Canyon Park. The Marathoners will be doing 23 miles starting at 5:00AM and the Half Marathoners will be doing 10 miles staring at 6:30AM.
If you will be out of town and cannot make it, a few from the Marathon group will meeting on Thanksgiving morning at Chapparl Park in Scottsdale at 5:00AM to do their 23 miles run.
Dec. 1st Breakfast Social Run
On Saturday, December 1st, we are having our 2nd annual Breakfast Social Run. There will be a scavenger run starting at 7:00AM, followed by a pancake breakfast. We'll have a drop box for the Toys for Tots Foundation. If you'd like to donate, bring a new, unwrapped gift for a child and drop it in the box.
We are also in need of a few campstoves, griddles and those that would like to cook.
The run and breakfast are open to everyone, friends, family, co-workers. Just bring a dollar to cover the cost of food, your running shoes and a good attitude.
We are also in need of a few campstoves, griddles and those that would like to cook.
The run and breakfast are open to everyone, friends, family, co-workers. Just bring a dollar to cover the cost of food, your running shoes and a good attitude.
New Times 5k/10k This Sunday
We'll be at the New Times 10k this Sunday. There is a 5k at 7:45am and the 10k is at 8:30. Meet between 7:45-8:15 in front of Borders Books at the corner of Mill and 7th. Go to http://www.phoenixnewtimes.com/10k more info on the event. Get there early to avoid the traffic congestion.
Ahwaturkee Trot 2007
Lisa and Dan Roger have been putting together a Thanksgiving Day turkey Trot for their neighborhood each year and are opening it upto the groupt to join them. So, here are the details:
More Info:
Ahwaturkee Trot 2007
Thursday, November 22
7:30AM
Vista Canyon Park
5K Competitive Run
1 mile Fun Run
Donations accepted to benefit
The San Diego Foundation
After-The-Fire Fund 2007
More Info:
Lisa Roger: kagen31@msn.com
or
Brian Craze: runwalkphx@msn.com
New Times
If you are running next weekends New Times 10k or 5k, you 'll want to sign up before Monday to take advantage of the $20 entry fee. Go to http://www.phoenixnewtimes.com/10K/enter.php for all the info.
And The Chuckie Goes To...
Congratulations to The Fantastic Fours for winning the inaugural Run/Walk Phoenix Halloween Scavenger Run. The group got the honors to take home the distinctive Chuckie 
trophy and display it proudly on Halloween. It took a group run into the Frys grocery story to get a picture of a can of cat food to seal the deal. Did I hear someone say "Clean up in the pet food isle?"
Scottsdale Run Cancelled This Saturday 10/27
The Scottsdale run is cancelled for this Saturday, 10/27. Please join us in Ahwatukee on Sunday or we'll see you next Saturday, 11/3, at Chaparral Park at 5:00am.
Group Training Resumes this Weekend
Congrats to everyone who ran the Cactus ChaCha on Saturday and/or Race for the Cure on Sunday. Almost 40,000 people at the Race for the Cure and about 2 million dollars raised for breast cancer research and treatment...a great day!
Our group long runs continue this weekend.
10/20 - Scottsdale - 6:00AM - Saguro High School
10/21 - Tempe - 6:00AM - Kiwanis Park South
Marathoners - 18 miles / Half Marathoners - 6 miles.
Our group long runs continue this weekend.
10/20 - Scottsdale - 6:00AM - Saguro High School
10/21 - Tempe - 6:00AM - Kiwanis Park South
Marathoners - 18 miles / Half Marathoners - 6 miles.
Group Training Resumes this Weekend
Congrats to everyone who ran the Cactus ChaCha on Saturday and/or Race for the Cure on Sunday. Almost 40,000 people at the Race for the Cure and about 2 million dollars raised for breast cancer research and treatment...a great day!
Our group long runs continue this weekend.
10/20 - Scottsdale - 6:00AM - Saguro High School
10/21 - Tempe - 6:00AM - Kiwanis Park South
Marathoners - 18 miles / Half Marathoners - 6 miles.
Our group long runs continue this weekend.
10/20 - Scottsdale - 6:00AM - Saguro High School
10/21 - Tempe - 6:00AM - Kiwanis Park South
Marathoners - 18 miles / Half Marathoners - 6 miles.
Long Beach Marathon
Congratulation go out to Happy Durnin and Frank Gray for their finishes at the Long Beach Marathon this past Sunday. You did it!
Marathon Long Run This Weekend
Hey Marathoners! Only 4 long runs left until the January 13th Rock N Roll Marathon. This weekends 18 miler is another chance for you to tinker with your diet and fluid intake. Here's a few tips for making the most of the day;
The Day Before Your Run
- Start drinking about 3-5 oz. of water per hour. Drink throughout the day.
- Have a carbohydrate rich breakfast and lunch. A lite dinner before 6 pm. Don't over eat.
- Get to bed early.
The Day Of The Run
- Wake up early. Give your body a chance to get everything moving. Have a light snack if you feel hungry...aim for about 200-300 calories of easily digestible food (Bananas and bagels work good for me). A little coffee 30-60 minutes before can help. 12 oz. of a sports drink like Accelerade about 30 minutes before the run will help if your not a coffee drinker.
- Get some BodyGlide and lube everywhere! You are going the be running for several hours so you don't want to be uncomfortable! Don't forget your toes. Sunscreen, a hat and sunglasses will be good friends on the long runs.
- During the run aim for 3-5 oz. of water every 15 minutes. You can substitute a sports drink like Accelerade in place of the water.
- Every 30-60 minutes have some GU, PowerGel, Cliff Blocks, Sports Beans, etc. Pay attention to the instructions on the packet. If you are hydrating with a sports drink, these extra carbs are not necessary.
- When you're done, have a recovery drink like EnduroxR4 within 30 minutes of completing the run. Then have breakfast. Go for a walk in the evening.
Work today Run Tonight
After work today you have two opportunities to run. We have our neighborhood run at 6:00pm at Vista Canyon Park. 3 or 5 miles. Everyone is welcome.
-Or-
At 5:00pm, P.F. Chang's and SRP are hosting a Rock N Roll Training kick off party at G.R. Herberger Park / Arizona Falls - Indian School Road and 56th Street
Who: Runners, Walkers, Volunteers, Kids – anyone interested in registering for or learning more about the P.F. Chang’s Rock ‘n’ Roll Arizona or the Phoenix Children’s Hospital Kids Rock
What to Expect:
FREE Community Event with 3.5-mile Training Run led by Olympic gold-medalist Frank Shorter and Runner’s World columnist John “The Penguin ”Bingham.
Music, mini-Expo and FREE Refreshments and beer compliments of P.F. Chang’s, NYPD Pizza and Michelob Ultra. *ID required for beer tasting.
Registration Discounts – first 100 receive FREE T-shirt
Valley Charities on-site with info on Marathon and ½ Marathon Training Programs.
For parking and more information, visit http://www.rnraz.com/
-Or-
At 5:00pm, P.F. Chang's and SRP are hosting a Rock N Roll Training kick off party at G.R. Herberger Park / Arizona Falls - Indian School Road and 56th Street
Who: Runners, Walkers, Volunteers, Kids – anyone interested in registering for or learning more about the P.F. Chang’s Rock ‘n’ Roll Arizona or the Phoenix Children’s Hospital Kids Rock
What to Expect:
FREE Community Event with 3.5-mile Training Run led by Olympic gold-medalist Frank Shorter and Runner’s World columnist John “The Penguin ”Bingham.
Music, mini-Expo and FREE Refreshments and beer compliments of P.F. Chang’s, NYPD Pizza and Michelob Ultra. *ID required for beer tasting.
Registration Discounts – first 100 receive FREE T-shirt
Valley Charities on-site with info on Marathon and ½ Marathon Training Programs.
For parking and more information, visit http://www.rnraz.com/
Upcoming Training Schedule Changes
In the next week or two we'll a have a revised training schedule available. Here are a few hightlights:
Weekend of Oct. 6th/7th
Saturday 6:00AM, Mustang
Sunday 6:00AM, Kiwanis Park South
Weekend of Oct. 13th/14th
No Group Training
Run on Saturday at the Cactus ChaCha Trail Run (3 miles or 7 miles)
or
Run on Sunday at the Race for the Cure 5k (3.1 miles)
Weekend of Oct. 6th/7th
Saturday 6:00AM, Mustang
Sunday 6:00AM, Kiwanis Park South
Weekend of Oct. 13th/14th
No Group Training
Run on Saturday at the Cactus ChaCha Trail Run (3 miles or 7 miles)
or
Run on Sunday at the Race for the Cure 5k (3.1 miles)
Get Ready to Run the Magic Mile
This weekend we'll be running the Magic Mile. The mile test will help us and you determine what your training pace should be. Below is a video done by the Galloway Training Program in Baltimore that explains how to do it.
Mid-Week Runs
Dan and Lisa are starting up two mid-week neighborhood runs. All runs will be done at Vista Canyon Park in Ahwatukee. These runs are for everyone so bring your friends and co-workers.
Mondays at 6:00AM
Thursdays at 6:00PM
All you have to do is show up and be ready to run/walk 3-5 miles.
Mondays at 6:00AM
Thursdays at 6:00PM
All you have to do is show up and be ready to run/walk 3-5 miles.
Sunday 9/23 Location
This Sunday's run will be at Vista Canyon Park in Ahwatukee at 6:00AM. Please excuse the emails I mistakenly sent out stating that the run would be at Kiwanis Park.
If you are joining us for the first time, please come a little early and get signed in, we try to start the run promptly at 6:00.
Saturday's run is still at Mustang Library.
Regards,
Brian
If you are joining us for the first time, please come a little early and get signed in, we try to start the run promptly at 6:00.
Saturday's run is still at Mustang Library.
Regards,
Brian
1/2 Marathon Training
1/2 Marathon Training Begins September 22nd in Scottsdale & September 23rd In Ahwatukee.
To prepare you should be doing a minimum of two runs during the week of 20-40 min each and a run on the weekend of 3 miles. Walk or crosstrain on non-running days.
Saturday 9/22 - Mustang Library - 6:00am
Sunday 9/23 - Vista Canyon Park - 6:00am
To prepare you should be doing a minimum of two runs during the week of 20-40 min each and a run on the weekend of 3 miles. Walk or crosstrain on non-running days.
Saturday 9/22 - Mustang Library - 6:00am
Sunday 9/23 - Vista Canyon Park - 6:00am
Galloway Training 2007 Kickoff
Thank you to Performance Footwear for hosting our 2007 Kickoff Saturday. Thanks also to Jeff Galloway for his insight and instruction and a big thanks to Mizuno Running for providing some great door prizes. Congrats to our shoe winner Jordan Edwards. Jordan was the recipient of a free pair of Mizuno Wave Creation 8 shoes donated by Mizuno. The weather couldn't have been nicer, a little rain and temperatures in 70's. To get involved with our program, register at http://www.active.com/event_detail.cfm?event_id=1415316.
Setting Run/Walk Intervals on Watches
Timex
- You must have a Timex Ironman that has an "Interval Timer".
- Press MODE until "INTTMR" appears.
- Press + or - to set minutes to run.
- Press NEXT.
- Press + until "REPEAT AT END" appears.
- Press SET/RECALL. "INT 1" flashes.
- Press + until "2" flashes.
- Press NEXT.
- Press + or - to set minutes to walk.
- Press NEXT.
- Press + until "REPEAT AT END" appears.
- Press NEXT.
- Press DONE to confirm and exit.
Garmin Forerunner 205/305
- From the timing screen press MODE.
- Using the down arrow select TRAINING and press ENTER.
- Arrow down to WORKOUTS and press ENTER.
- Arrow down to ADVANCED and press ENTER.
- Arrow to
and press ENTER. A file called RUN000 is created. - OPEN NO TARGET is highlighted. Press ENTER.
- EDIT STEP is highlighted. Press ENTER.
- OPEN is highlighted. Press ENTER. Arrow down to TIME. Press ENTER.
- Arrow down to 00:00 and press ENTER. Enter minutes to run.
- Press MODE. Arrow down to
. Press ENTER. - OPEN is highlighted. Press ENTER. Arrow down to TIME. Press ENTER.
- Arrow down to 00:00 and press ENTER. Enter minutes to walk.
- Press MODE. Press ENTER. Arrow down to MARK AS REST STEP.
- Press ENTER. Press MODE.
- Arrow down to
. Press ENTER. - OPEN is highlighted. Press ENTER. Arrow down to REPEAT. Press ENTER.
- Arrow down to NUMER OF REPEATS and press ENTER. Enter 99.
- Press MODE 6 times and you are back at the timing screen.
- To run. Press MODE>TRAINING>WORKOUTS>ADVANCED>RUN000.
Heat Disease Alert
The most common health problem among endurance exercisers is heat disease. This is a serious condition which has resulted in death in a high percentage of cases, even in highly trained, young athletes.
Prevention:
During hot weather, exercise at the coolest time (usually before sunrise)
Drink water all day long
Avoid caffeine, alcohol and other drugs
Wear clothing that is light and loose
East small, low fat snacks which you know will not cause you distress (far enough ahead)
Don’t significantly increase duration or intensity
Slow down pace even more to adjust for heat, humidity and hills – especially in the beginning
Take walk-breaks more often on hot days
Symptoms:
Intense heat buildup in the head, significant headache, general overheating of the body
General confusion and loss of concentration and muscular control
Over-sweating and then cessation of sweating, clammy skin and excessive breathing
Extreme tiredness, upset stomach, muscle cramps, vomiting, feeling faint
Risk Factors:
Sleep deprivation
Infection (viral, bacterial, etc.)
Dehydration (avoid alcohol and caffeine)
Severe sunburn, skin irritation
Unaccustomed to hot weather
Overweight
Untrained for specific training session
Occurrence(s) of heat disease in the past
Under medications – especially the following: cold medicines, diuretics, medicines for diarrhea, tranquilizers, antihistamines, atropine and scopolamine
The following medical conditions: high cholesterol, high blood pressure, under extreme stress, asthma, diabetes, epilepsy, drug use (including alcohol), cardiovascular disease, smoking, unfit lifestyle
See a physician who knows the beneficial effects of running and fitness
· Before beginning the program
· If you have any question about any of the above conditions
· If you notice any significant change in body functions, immune response, etc.
Take Action!
Watch for heat disease in group members and take action if you think they are in trouble.
Walk, cool off and get help immediately.
From Marathon! by Jeff Galloway, pp. 189-190
Prevention:
During hot weather, exercise at the coolest time (usually before sunrise)
Drink water all day long
Avoid caffeine, alcohol and other drugs
Wear clothing that is light and loose
East small, low fat snacks which you know will not cause you distress (far enough ahead)
Don’t significantly increase duration or intensity
Slow down pace even more to adjust for heat, humidity and hills – especially in the beginning
Take walk-breaks more often on hot days
Symptoms:
Intense heat buildup in the head, significant headache, general overheating of the body
General confusion and loss of concentration and muscular control
Over-sweating and then cessation of sweating, clammy skin and excessive breathing
Extreme tiredness, upset stomach, muscle cramps, vomiting, feeling faint
Risk Factors:
Sleep deprivation
Infection (viral, bacterial, etc.)
Dehydration (avoid alcohol and caffeine)
Severe sunburn, skin irritation
Unaccustomed to hot weather
Overweight
Untrained for specific training session
Occurrence(s) of heat disease in the past
Under medications – especially the following: cold medicines, diuretics, medicines for diarrhea, tranquilizers, antihistamines, atropine and scopolamine
The following medical conditions: high cholesterol, high blood pressure, under extreme stress, asthma, diabetes, epilepsy, drug use (including alcohol), cardiovascular disease, smoking, unfit lifestyle
See a physician who knows the beneficial effects of running and fitness
· Before beginning the program
· If you have any question about any of the above conditions
· If you notice any significant change in body functions, immune response, etc.
Take Action!
Watch for heat disease in group members and take action if you think they are in trouble.
Walk, cool off and get help immediately.
From Marathon! by Jeff Galloway, pp. 189-190
Registration Open
Rock 'N' Roll Arizona Marathon Training
Start Date: Changed to Aug 4th Scottsdale, Aug 5th Tempe
Breast Cancer Marathon Training
Start Date: August 18th Scottsdale, August 19th Tempe
More Info at http://www.breastcancermarathon.com/
Rock 'N' Roll Arizona 1/2 Marathon Training
Start Date: September 22nd Scottsdale, September 23rd Tempe
Kick-off with Jeff Galloway on August 25th
Performance Footwear
725 S.Rural Rd, Tempe AZ 85281
Fun Run with Jeff
Free Running Clinic
Q. & A. Session
Door Prizes
Sing-up for a training
Start Date: Changed to Aug 4th Scottsdale, Aug 5th Tempe
Breast Cancer Marathon Training
Start Date: August 18th Scottsdale, August 19th Tempe
More Info at http://www.breastcancermarathon.com/
Rock 'N' Roll Arizona 1/2 Marathon Training
Start Date: September 22nd Scottsdale, September 23rd Tempe
Kick-off with Jeff Galloway on August 25th
Performance Footwear
725 S.Rural Rd, Tempe AZ 85281
Fun Run with Jeff
Free Running Clinic
Q. & A. Session
Door Prizes
Sing-up for a training
Register Now For One Of Our 2007 Training Programs!
Rock 'N' Roll Arizona Marathon Training
Start Date: July 28th Scottsdale, July 29th Tempe
Breast Cancer Marathon Training
Start Date: August 18th Scottsdale, August 19th Tempe
More Info at http://www.breastcancermarathon.com/
Rock 'N' Roll Arizona 1/2 Marathon Training
Start Date: September 22nd Scottsdale, September 23rd Tempe
07-08 Season- Starts July 28th!
24 & 25-August 07-08 Session Kick-off with Jeff Galloway
Targeted Races
1/13/08 - P.F. Chang's Rock 'N' Roll Arizona Marathon & 1/2 Marathon, Phoenix AZ
2/17/08 - 26.2 with Donna / National Marathon to Fight Breast Cancer , Jacksonville FL
Start Date: July 28th Scottsdale, July 29th Tempe
Breast Cancer Marathon Training
Start Date: August 18th Scottsdale, August 19th Tempe
More Info at http://www.breastcancermarathon.com/
Rock 'N' Roll Arizona 1/2 Marathon Training
Start Date: September 22nd Scottsdale, September 23rd Tempe
07-08 Season- Starts July 28th!
24 & 25-August 07-08 Session Kick-off with Jeff Galloway
Targeted Races
1/13/08 - P.F. Chang's Rock 'N' Roll Arizona Marathon & 1/2 Marathon, Phoenix AZ
2/17/08 - 26.2 with Donna / National Marathon to Fight Breast Cancer , Jacksonville FL
Thanks for a Great First Season!
Well, it's the official end to the 06/07 season. Like life, our program had lots of ups and a few downs. There where some victories, some PRs, some firsts and some disappointments. Whatever category you landed in, and some of you hit all of them, you should be most proud that you even had the courage to start. You see, most people get very little exercise let alone run a marathon or 1/2 marathon. To be able to focus and change the direction of your life is a big accomplishment. Let this be just the beginning. And don't forget, if you have the mind to change, You Can Do It!
Enjoy the summer, take a vacation, spend some time with the kids and start thinking about your goal for the fall and winter. We'll be back on August 25th with Jeff Galloway to kick-off the 07/08 season. We'll do some informal runs throughout the summer, so check back weekly to see what's going on.
See you in August.
Brian
Enjoy the summer, take a vacation, spend some time with the kids and start thinking about your goal for the fall and winter. We'll be back on August 25th with Jeff Galloway to kick-off the 07/08 season. We'll do some informal runs throughout the summer, so check back weekly to see what's going on.
See you in August.
Brian
Saturday, 5/5 Group Run
Our Cinco de Mayo Saturday run will be at Vista Canyon Park at 6:30am. It will be warm so bring your hydration packs with you. A little over a week to go until the 8k so we'll be doing a tempo run to get you use to the distance and speed.
Saturday, 4/28 Group Run
We'll be at Vista Canyon Park this Saturday, 4/28, at 6:30am. We'll do our warm-up an then head to the DVHS track for some speed work.
May 13th Luck of the Draw 8K
As you may have heard, the Night Run for the Arts 8k has been cancelled. So,we'll be running the May 13th ARR Rio Vista Luck of the Draw 8K in Glendale. This will be a fun race. As you finish you'll get a playing card that enters you into a drawing for door prizes. We'll have a short gathering afterwards to hand out some awards and have a little fun. Flexibility in life brings out the excitement!
Saturday, 4/21 Group Run
We'll be at the Run for the Cheetah on Saturday. Registration opens at 6:00am and the race is at 7:30am. We'll meet around the start line about 15 minutes before te start.
Saturday, 4/14 Group Run, Cancelled!
The official group run for tomorrow morning, 4/14, is cancelled. I am having to leave early for Boston and cannot be there. Sorry for the inconvenience.
Please try to run at least 7 miles tomorrow. There is a 5K at the YMCA in the Ahwatukee Foothills tomorrow that would be a good test for you. Starting time is 8:00am. If you run it, be sure to warm up with a mile and cool down with 2-3 miles.
See you next Saturday at the Run for the Cheetah 5K.
Please try to run at least 7 miles tomorrow. There is a 5K at the YMCA in the Ahwatukee Foothills tomorrow that would be a good test for you. Starting time is 8:00am. If you run it, be sure to warm up with a mile and cool down with 2-3 miles.
See you next Saturday at the Run for the Cheetah 5K.
Ironman Arizona on Sunday
Don't forget that Ironman Arizona is happening this Sunday. Jeff Gutierrez and Kim Ungvarsky from our program will be among the entrants. Go on out and support some great athletes. More info at http://www.ironmanarizona.com.
New Time for the Chandler Run
The Thursday morning run at Snedigar Park in Chandler is moving to 5:15am. Contact Julie for more info at armbrechts@yahoo.com.
Saturday, 4/7, Pat's Run
We are doing Pat's Run this Saturday, April 7th. The 4.2 mile run begins at 8:00am in the parking lot of Sun Devil Stadium at ASU. Be there early to avoid the crowds and enjoy the festivities. Meet by the start line 30 minutes before the race to find a running partner.
Saturday, 3/24 Group Run
We'll be at Kiwanis Park North this Saturday morning at 6:30am for a distance run. Why run distance? According to Jeff and most other coaches, distance will build speed. So, that why we're doin it! Anyway, 6:30am Saturday for 1-1.5hr run. See ya then.
Brian
Brian
3/17/07 Group Run
No Group training this Saturday.
We are running the Run For Life @ DC Ranch 5k and 10k on Sunday (More Info).
We are running the Run For Life @ DC Ranch 5k and 10k on Sunday (More Info).
Saturday, 3/10 Group Run
We'll be at Vista Canyon Park at 7:00am.
Next Saturday no training. We are racing on Sunday!
Next Saturday no training. We are racing on Sunday!
Our event is the Run for Life @ DC Ranch (5k/10k) in Scottsdale on Sunday, 3/18. If you haven't signed up for the race yet you may do so at : http://www.getsetaz.com/event-detail.php?item=402487 or sign up on race day.
Mid-Week Runs for Everyone
We have the mid-week runs going now and they're not just for the Galloway members, they're for everyone. Invite your friend, neighbors and a co-worker. Let's get you out there and moving during the week. Morning runs are on Tue and Thu and the evening run is on Mon. We're open to more afternoon runs if you're willing to lead it. Let me know if you have a suggestion at runwalkphx@msn.com . Check out the run details on the left side bar on the home page.
Saturday, 2/24 Group Run
We'll be at Vista Canyon Park this Saturday, 7:30am. We'll be working on that speed and getting you ready for the May 19th 8k in Scottsdale. Our entire Spring group run schedule can be found at http://runwalkphx.blogspot.com/2007/02/2007-spring-session-schedule.html.
Lost Dutchman 8k-10k-1/2 Marathon - Feb. 18th
Windy conditions greeted the runners at the start but quickly calmed down to become a very nice day to run the hills of Apache Junction. The food was good and scenery spectacular. Just another day in the winter paradise known as Phoenix.
Congrats to our 8k finishers, Paul Rhodes and Robyn Doukas. Also congrats to our 10k finishers, Jim Seibel, Susan Morris, Allison Snyder and Joanne Stroud. Susan took home 2nd in her age group and Joanne finished first in her group. Way to go ladies! Nice bling!
The 1/2 marathon had it's share of drama as the event director forgot to mark the course between miles 2 and 3. To make things worse, the bicyclist who was showing the lead runners where to go didn't know the course and took everyone down the wrong road...oops! After a 1-2 mile detour, the runners where back on track, all the way to the top of the hills at the turn around. This race had it all, wind, hills and extra mileage. Congrats to all our finishers, Maryanne Henderson, Charlie Leight, Chris Koehn, Jeff Grout, Greg Nelson, Linda Rhodes, Doug Diehl, Lisa Roger, Kim Leight, Happy Durnin, Dan Roger, Kim Wall, Shanna Droessler and Julie Armbrecht. Greg posted a top 25 finish...nice job Greg!
The Lost Dutchman race directors feeling embarrassed by leading the runners off course, have offered an apology on their website. You can read it at http://www.lostdutchmanmarathon.org/halfmarapolo07a.pdf.
An interesting trend has been developing over the past few years and seemed to be in full swing this weekend. Women are out numbering men in most races! The 8k was 61% women and 39% men. It was a 59%/41% for the 10k and 53%/47% in the 1/2 marathon. You go girls!!!
Congrats to our 8k finishers, Paul Rhodes and Robyn Doukas. Also congrats to our 10k finishers, Jim Seibel, Susan Morris, Allison Snyder and Joanne Stroud. Susan took home 2nd in her age group and Joanne finished first in her group. Way to go ladies! Nice bling!
The 1/2 marathon had it's share of drama as the event director forgot to mark the course between miles 2 and 3. To make things worse, the bicyclist who was showing the lead runners where to go didn't know the course and took everyone down the wrong road...oops! After a 1-2 mile detour, the runners where back on track, all the way to the top of the hills at the turn around. This race had it all, wind, hills and extra mileage. Congrats to all our finishers, Maryanne Henderson, Charlie Leight, Chris Koehn, Jeff Grout, Greg Nelson, Linda Rhodes, Doug Diehl, Lisa Roger, Kim Leight, Happy Durnin, Dan Roger, Kim Wall, Shanna Droessler and Julie Armbrecht. Greg posted a top 25 finish...nice job Greg!The Lost Dutchman race directors feeling embarrassed by leading the runners off course, have offered an apology on their website. You can read it at http://www.lostdutchmanmarathon.org/halfmarapolo07a.pdf.
An interesting trend has been developing over the past few years and seemed to be in full swing this weekend. Women are out numbering men in most races! The 8k was 61% women and 39% men. It was a 59%/41% for the 10k and 53%/47% in the 1/2 marathon. You go girls!!!
This Weekend
Our group will be running this Sunday, 2/18, at the Lost Dutchman in Apache Junction. There is an 8k trail run, 10k road run, 1/2 marathon and marathon. Signup today at www.lostdutchmanmarathon.org.
No official run on Saturday. There will be a few people meeting at 7:30am at Vista Canyon Park for a run.
See you at the races.
No official run on Saturday. There will be a few people meeting at 7:30am at Vista Canyon Park for a run.
See you at the races.
Mid Week Runs
Monday's 5:15pm - Vista Canyon Park - Awhatukee
Lisa and Dan Roger invite anyone in the Ahwatukee area to come and run with them on Monday's evenings at 5:15pm. They meet at Vista Canyon Park on the corner of 30th St and Mountain Vista Dr. Meet by the restrooms. Contact Dan or Lisa at kagen31@msn.com.
Tuesday's 5:00am - Tempe YMCA- Tempe
Charlie, Kim and Jeff invite anyone in the Tempe area to come and run with them on Tuesday mornings at 5:00am before work. They meet at the Tempe YMCA, Rural Rd at Divot Drive (just south of the canal between Guadalupe & Eliott). Contact Charlie at cdleight@mac.com.
Thursday's 5:30am - Snedigar Sports Complex - S. Chandler
Anyone in the Chandler area is welcome to come and run on Thursday's at 5:30am. They meet at Snedigar Sports Complex on Alma School Rd just south of Ocotillo Rd. Meet by the restrooms. Contact Julie at armbrechts@yahoo.com.
Lisa and Dan Roger invite anyone in the Ahwatukee area to come and run with them on Monday's evenings at 5:15pm. They meet at Vista Canyon Park on the corner of 30th St and Mountain Vista Dr. Meet by the restrooms. Contact Dan or Lisa at kagen31@msn.com.
Tuesday's 5:00am - Tempe YMCA- Tempe
Charlie, Kim and Jeff invite anyone in the Tempe area to come and run with them on Tuesday mornings at 5:00am before work. They meet at the Tempe YMCA, Rural Rd at Divot Drive (just south of the canal between Guadalupe & Eliott). Contact Charlie at cdleight@mac.com.
Thursday's 5:30am - Snedigar Sports Complex - S. Chandler
Anyone in the Chandler area is welcome to come and run on Thursday's at 5:30am. They meet at Snedigar Sports Complex on Alma School Rd just south of Ocotillo Rd. Meet by the restrooms. Contact Julie at armbrechts@yahoo.com.
2007 Spring Session Schedule
2007 Spring Session Group Run Calendar and Meeting Location
(revised 4/13/07)
10-Feb Vista Canyon Park 7:30am
18-Feb Lost Dutchman 8k & 10k & Half Marathon / 7:30am
(Apache Junction - Prospector Park - Tomahawk Rd & Lost Dutchnman Blvd.)
24-Feb Vista Canyon Park 7:30am
3-Mar Kiwanis Park North 7:00am
10-Mar Vista Canyon Park 7:00am
18-Mar Run For Life at DC Ranch 5k & 10k / 7:30am
(Scottsdale - Market Street Shopping Center - Thompson Peak Pkwy and Pima Rd)
24-Mar Kiwanis Park North / 6:30am
31-Mar Vista Canyon Park / 6:30am
7-Apr Pat's Run 4.2 miles / 8:00am
(Tempe - SunDevil Stadium - Rural Rd north of University)
14-Apr Kiwanis Park North 6:30am
21-Apr Run for the Cheetah 5k / 7:30am
(Phoenix - Papago Park - Galvin Pkwy at The Zoo Entrance)
28-Apr Vista Canyon Park / 6:30am
5-May Vista Canyon Park / 6:30am
13-May ARR Rio Vista Luck of the Draw 8K / 7:30am
(Glendale - Rio Vista Park - 101 & T-Bird)
Cancelled
19-May Night Run For The Arts 8k / 8:00pm
(Scottsdale - Civic Center - Drinkwater and 2nd St Parking Garage)
(revised 4/13/07)
10-Feb Vista Canyon Park 7:30am
18-Feb Lost Dutchman 8k & 10k & Half Marathon / 7:30am
(Apache Junction - Prospector Park - Tomahawk Rd & Lost Dutchnman Blvd.)
24-Feb Vista Canyon Park 7:30am
3-Mar Kiwanis Park North 7:00am
10-Mar Vista Canyon Park 7:00am
18-Mar Run For Life at DC Ranch 5k & 10k / 7:30am
(Scottsdale - Market Street Shopping Center - Thompson Peak Pkwy and Pima Rd)
24-Mar Kiwanis Park North / 6:30am
31-Mar Vista Canyon Park / 6:30am
7-Apr Pat's Run 4.2 miles / 8:00am
(Tempe - SunDevil Stadium - Rural Rd north of University)
14-Apr Kiwanis Park North 6:30am
21-Apr Run for the Cheetah 5k / 7:30am
(Phoenix - Papago Park - Galvin Pkwy at The Zoo Entrance)
28-Apr Vista Canyon Park / 6:30am
5-May Vista Canyon Park / 6:30am
13-May ARR Rio Vista Luck of the Draw 8K / 7:30am
(Glendale - Rio Vista Park - 101 & T-Bird)
Cancelled
19-May Night Run For The Arts 8k / 8:00pm
(Scottsdale - Civic Center - Drinkwater and 2nd St Parking Garage)
Spring Session Begins Saturday - 7:30am
If you're just getting started, want to keep that fitness going or are a veteran runner, we have a fun running program just for you! Starting this Saturday, 2/10, we'll continue our morning workouts, some distance, some track and speed sessions. All designed to keep you in the game, meet some interesting people and have a lot of fun. We are beginner friendly so don't forget to bring a friend.
Vista Cayon Park - 7:30am - Saturday, 2/10
30th St and E. Mountain Vista Dr, Ahwatukee, Just North of Desert Vista High School Stadium
Fees: $49 alumni, $79 new, $0 year round or paid for summer & fall
Bring A Friend - Have Them Try Us Out!
------------------------------------------------------------------------------------------------
Races Upcoming
Vista Cayon Park - 7:30am - Saturday, 2/10
30th St and E. Mountain Vista Dr, Ahwatukee, Just North of Desert Vista High School Stadium
Fees: $49 alumni, $79 new, $0 year round or paid for summer & fall
Bring A Friend - Have Them Try Us Out!
------------------------------------------------------------------------------------------------
Races Upcoming
- 2/17 - Lost Dutchman - Full, 1/2, 10k, 5k
- 3/17 - St. Patrick's Day Run - 4 miles
- 3/18 - Run for Life @ DC Ranch - 10k, 5k
- 3/24 - Foothills 10k - 10k, 5k
- 4/7 - Pat's Run - 4.2 mile
- 4/21 - Run for the Cheetah - 5k
- 5/19 - SRP Night Run for the Arts - 8k (Goal Race and End of Season)
End of Fall Winter Season
Here we are, officially at the end of the fall/winter season. It was last August / September and many of you where making decisions, setting goals, making promises and even dreaming a little. We spent countless hours working together to make those dreams and goals a reality. At the end of the day, there where a few injuries, a few broken egos, some pleasant surprises and a lot of fun. There where plenty of "I can't believe I Did it's", and "When's the Next One?". Some of you succeeded, some recalibrated and some fell short. What ever happened in your world, you can be proud that you even set a goal to try. Most people will never set a goal to run a ½ marathon let alone run the full 26.2. If you accomplished your goal, congrats! If you fell short, try again and don't let this change your positive outlook on life. To all of you, hold your head up knowing that you are in elite company for even having the courage to start!
If you missed Friday's party, we really missed you! Yes, we had a great time! Craig, Sue, Dan and many others went all out to make this a really fun night. Lot's of dancing to the sounds of Garland Greene, great food, awards and frivolity. I guess this qualifies as a really good party because be had the police show up at the door to have us turn down the noise...cool! Second big thanks to Craig and Sue for hosting the party and finding a really great band. Rock on Garland Greene!
Finally, take that new found fitness and motivation and keep it going. You're in control. There are lots of 5ks, 10ks and ½ marathons this spring. We have a 5k/10k program starting on February 10th that ends with the SRP Night Run for the Arts 8k on May 19th. If you'd like to are continue training with us, come on out to Vista Canyon Park on Saturday morning, Feb 10th at 7:30am. We'll get you signed up that morning, and do our first session. Fees are $79 for new members, $49 if you are an alumni and no-charge if you paid for year round. If you are doing the 5k/10k session, we are going to run the Lost Dutchman on Feb 18th. They have a 5k, 10k and ½ marathon. You can sign up for the race at http://www.lostdutchmanmarathon.org the price for the event increases after Jan 31st.
Thanks again to all and I hope to see you on the 10th.
Regards,
Brian
If you missed Friday's party, we really missed you! Yes, we had a great time! Craig, Sue, Dan and many others went all out to make this a really fun night. Lot's of dancing to the sounds of Garland Greene, great food, awards and frivolity. I guess this qualifies as a really good party because be had the police show up at the door to have us turn down the noise...cool! Second big thanks to Craig and Sue for hosting the party and finding a really great band. Rock on Garland Greene!
Finally, take that new found fitness and motivation and keep it going. You're in control. There are lots of 5ks, 10ks and ½ marathons this spring. We have a 5k/10k program starting on February 10th that ends with the SRP Night Run for the Arts 8k on May 19th. If you'd like to are continue training with us, come on out to Vista Canyon Park on Saturday morning, Feb 10th at 7:30am. We'll get you signed up that morning, and do our first session. Fees are $79 for new members, $49 if you are an alumni and no-charge if you paid for year round. If you are doing the 5k/10k session, we are going to run the Lost Dutchman on Feb 18th. They have a 5k, 10k and ½ marathon. You can sign up for the race at http://www.lostdutchmanmarathon.org the price for the event increases after Jan 31st.
Thanks again to all and I hope to see you on the 10th.
Regards,
Brian
Victory Party!
We're having a Victory Party this Friday (1/26) from 7-10PM at Craig and Sue's house. Live music with Garalnd Greene (Starting Line Band for the RnR AZ Marathon), food, drink, awards and a lot of fun. Wanna bring something or need directions? Contact Sue at sue_frost@msn.com.
See you Friday
Brian
See you Friday
Brian
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