This Week With Gazelles: August 13-19
Save these Dates!
Saturday, August 18: Marathon/half Information Session
After the long run on Saturday, August 18 at 8:30 am, Gilbert will be giving a short talk about the Gazelles training program for upcoming half and full marathons. If you'd like to train for local races like 3M Half, Houston or Austin, come join Gilbert on Saturday to ask questions and learn more about the Gazelles.
Saturday, August 25: nutrition and heart health SEMINAR
After the long run on Saturday, August 25 at 8:00 am, we will be having a very important seminar led by Dr. Kristie Smith and Dr. Herb Stern on nutrition and heart health for runners. If you've had questions about nutrition and training, this is for you!
Both of these sessions are open to the public. Come and join us!
Welcome to All Our New Members!
There are a lot of new faces among the Gazelles these days. If you've been with Gazelles for a while, seek out a new Gazelle and say hi. If you're new to the group, introduce yourself and make some new running friends!
A couple of membership "perk" reminders, especially for those new to Gazelles:
If you're feeling the twinge of a possible injury, take advantage of our PT assessments. The weekly schedule for PTs is noted on the Schedule and on the Info page. Take advantage of this amazing service and stop an issue before it becomes an injury.
Gazelle supplemental workouts include Core and Strength classes on Mon/Wed afternoons at 5:30 pm and Fri. morning at 5:30 am. Yoga is on Sunday mornings at 8:30 AM. All of these classes are included in your Gazelle membership to improve your strength and core, and recovery from your running week.
If you're not yet a Gazelle, what are you waiting for? Now's the perfect time to join for half and full marathon training. August marked the start of training for the Gazelle destination marathon, California International Marathon (CIM) on December 2, in Sacramento. In September we begin training for January marathons as well as Austin's 3M Half and the Austin Marathon and Half. Join and train with our amazing group!
Good luck to those running this upcoming weekend at the Tunnel Vision Marathon on Sunday, August 19th in Washington state.
Gilbert's Tip of the Week:
Why are recovery runs such an important part of training? Here are three good reasons:
To build or maintain mileage, without overtaxing the body (which can result in injury, unnecessary fatigue, etc.) Recovery runs help your body adapt, whether more hills, speed work, or longer runs for race training, etc.
To help increase blood circulation, helping the body heal itself
To keep running fun! Recovery runs are great to do with friends. You should be running easy enough to carry on a conversation.
What exactly is a recovery run? Recovery runs are on days following a hard workout or long run. They should be run slower than your long run pace and should typically be tracked by time, not mileage. Use a pace calculator to determine your recovery run pace, as well as paces for other types of workouts. Gazelles should use their recent 2400m time with the Gazelle calculator, or try this calculator which allows you to specify other options, such as age, weight, weather, course conditions, etc. For marathon training, recovery runs should be about an hour. For other training, including those just training for fun, they should be 30 minutes to an hour. Running on a soft surface is ideal for recovery runs.
What's the difference between an easy run and recovery run? Easy runs are typically the same pace as the faster end of the range for long runs and are typically 20–45 minutes. You do easy runs if: your goal is to increase mileage, you are prone to injury, or you haven't been running consistently for weeks or months.
You can't run hard every day and stay injury free. The body needs time to recover, so get out there and enjoy a true recovery run after hard workouts and long runs.
Training Group Time Updates
As summer winds down, we have some minor changes to the training schedule. Starting August 20, please note the following changes:
Youth Gazelles move to 5:30pm
T/TH 8:15am will be added
Member Highlight: Tonya Dezso
What prompted you to join Gazelles and when did you join?
I narrowly missed qualifying for Boston in the2014 Austin Marathon so I wanted to qualify that August in Santa Rosa. I joined Gazelles in May of 2014 to train for Santa Rosa! I'm happy to say that I qualified and ran my first Boston in April 2015.
Which group do you run with?
What's your favorite workout and why?
I think Fartleks around the lake, which can be a challenge in the dark. I enjoy getting to the boardwalk and really being able to push it due to better footing and light. The view of the skyline at sunrise is a plus!
How has Gazelles changed your running/life?
Being part of Gazelles has changed running from 'something I do' to 'someone I am'. I have made great friends who share my love of running. We've logged a lot of miles around Austin and had great discussions about family, work, life and running, of course. I also enjoy running while on vacation. I find it is a great way to explore a new place and perhaps see the sights before the tourists take over.
What's your favorite Gilbert-ism or best story about him?
I love starting off my day hearing Gilbert say, "You're awesome" to the group before we take off on our workout. I think most people go all day and never hear that and I get to hear it first thing. It starts my day off on the right foot...no pun intended!
Each Gazelle featured in the Member Highlight has been selected randomly from our active member list.
Labor Day Workout! On Monday, Sept. 3 we will have one group workout at Zilker Park—bring your friends and family! More details to come.
Interested in running the Zilker Relays? They're coming up soon on September 7, just a little over three weeks away. Get your team together and sign up for one of Austin's most-loved running events!
If you're planning on running the Austin Distance Challenge, early registration pricing ends on August 15. The first race of the Austin Distance Challenge is the CASA Superhero Run 5K on September 16.
The second race of the Austin Distance Challenge is The Gazelle Foundation's 12th annual Run For The Water. We hope everyone will come out and run to support the Foundation and its mission of providing clean water for the people of Burundi.
If your business would like to be involved, the Gazelle Foundation is seeking corporate sponsors. Sponsorship levels range from $750 to $25,000. Contact Courtney if you or your company are interested in sponsoring.
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