This Week With Gazelles: August 20-26
SATURDAY SEMINAR—AUGUST 25, 8AM
NUTRITION AND CARBOHYDRATE METABOLISM
This Saturday, make sure you stick around after your long run! We have some really great information for your training.
At 8:00am fellow Gazelles, Dr. Kristie Smith and Dr. Herb Stern, will be giving two short presentations to the group.
Presentations will include:
Dr. Kristie Smith: Five Nutrition Essentials for Runners. Read the recent article from Kristie about nutrition on Gazelle Talk.
Dr. Herbert J. Stern: Carbohydrate Metabolism and the real reason the Tortoise beat the Hare; the Genius of Running a Negative Split
You don't want to miss this!
Congratulations to Chris Owan who finished the Tunnel Vision Marathon on Sunday with a time of 3:39:15, despite ongoing hamstring issues. Well done, Chris!
Group Training Times
It's back to school for kids which means some minor changes to Gazelle workout times. Youth Gazelles move to 5:30 PM and an additional T/TH class is added at 8:15 AM. Here's the updated full schedule of group times:
M/W: 5:30 AM, 7:00 AM, Youth: 5:30 PM
T/TH: 5:30 AM, 7:00 AM, 8:15 AM, 5:30 PM
Saturday long runs: 5:45 AM and 7:00 AM (depending on distance)
Core classes: Mon 5:30 PM, Wed 5:30 PM, Fri 5:30 AM
Yoga: Sun 8:30 AM
Gilbert's Tip of the Week:
If you're training for a specific race, your training plan will likely include PACE RUNS. They'll show up something like this on the training schedule: "[your race]: 6 miles at MGP" (or HMGP if your race is a half marathon)
Your plan tells you how many miles you should run at goal pace, but you should also add a proper warmup and cool down. While the pace runs are listed on the schedule for Monday (or Tuesday–it's your choice), it is important to know: they can also be incorporated into your long run two (or three) days prior.
Benefits of doing your pace run during your long run:
Easy access to water/Gatorade stops on the posted long run route
Fellow Gazelles might not all be doing a pace run, but at least there are others out on the route with you
The pace portion of your run will likely start once the sun is up, making it safer and easier. (You run slightly slower in the dark being more cautious of footing which is better for the warm up.)
Allows you to do the Gazelles hill or strength workout on Monday/Tuesday
Allows for extra recovery days
There is a mental and physiological benefit because it teaches your body to run on fatigued legs
Things to consider before incorporating your pace run into your long run:
Water stops can be congested so this might slow you down. If you come to a congested water stop, consider going past and turning around after a short bit, allowing the congestion at the water stop to clear out.
The route may not always be conducive to a pace run
If you run T/TH Gazelle workouts, it will be two days after your Thursday workout. You may want to consider more recovery before doing pace with the long run.
If you choose to do your pace run on Monday (or Tuesday), it may be beneficial to find people to run with. If you need help finding Gazelles doing pace runs, email email@example.com and we'll try to match you up!
Is there something you'd like to see Gilbert cover in his Tip of the Week? Email your suggestions to the blog team, firstname.lastname@example.org
Labor Day Workout—Open to Everyone!
Are you thinking about joining the Gazelles? Are you a Gazelle looking for holiday plans? Come join us on Monday, September 3rd for a fun circuit workout—open to Gazelles, family, friends and all interested runners! Meet at 7:00 AM at Zilker Park (second parking lot near the soccer fields.) Come experience the joy and enthusiasm that Gilbert brings to every workout. (For Gazelles with a pace run, meet in front of Barton Springs Pool at 6:30 AM.)
This will be the only Monday workout (except for pace runs).
Member Highlight: Jen Kidd
What prompted you to join Gazelles and when did you join?
I joined Gazelles in 2012 to train for CIM. I joined because several of my close girl friends were Gazelles and I wanted to train with them.
Which group do you run with?
I run with the T/TH 5:30 a.m. group.
What's your favorite workout and why?
I love the 20x400m workout - anything on the track less than 800 meters is a favorite.
How has Gazelles changed your running/life?
What I love most about Gazelles is the camaraderie of the group. The people I run with encourage and motivate me to push myself beyond what my mind thinks my body is capable of. I have improved tremendously over the years because of Gazelles and I've made lifelong friends who have been with me through highs and lows.
What's your favorite Gilbert-ism or best story about him?
I am amazed by Gilbert's ability to remember not only everyone's name but details about people that are important to them. He has a unique gift of showing people how much he cares about them and giving them a sense of belonging within the Gazelle family. Gilbert is one of the most positive people I've met and his energy and positivity draws people in and creates an environment that breeds confidence and encouragement.
Each Gazelle featured in the Member Highlight has been selected randomly from our active member list.
Quote of the Week: "It's all good. I ran today."
Are you interested in running the Zilker Relays? The Relays are September 7th, that's just a little over two weeks away. Get your team formed now and sign up for a fun evening of running.
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.
SAVE THE DATE: September 15th will be GAZELLE FAMILY PICTURE DAY! More info to come.
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