Thanks for a Great Season!

The marathon season is over and with that we are officialy closed for spring and summer. Training will resume in August for those wanting to run Rock N Roll Arizona. We'll work with you on a one-on-one basis if you are interested in running a fall marathon. We will do some group fun runs this spring and summer so check back from time to time and feel free to contact me anytime.

Regards,

Brian Craze

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.


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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.
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