Happy Halloween

Happy Halloween to all you Gools and Gobblins!

Thank You Very Much.....

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.

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.

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/