This Week With Gazelles: August 6-12
Sending out a warm welcome to our newest Gazelles, including those training for the Gazelle destination marathon, California International Marathon (CIM) on December 2nd in Sacramento. We currently have more than 60 Gazelles registered who are starting their training this month. There's also a relay and 5K if you're not quite ready for the marathon. Whether you're new to Gazelles, or you're an existing member, join the herd! What are you waiting for?
Gazelles running CIM will enjoy the following group perks:
Guaranteed price lock of $109 (Active Gazelles: email us for the registration information)
Private finish line reunion tent
Club logo placed on participant shirts
Special packet pick-up area at the Health and Fitness Expo
15% off CIM Merchandise
Voucher for 50% off Official Post-Race Brunch
Gilbert's Tip of the Week:
Strength training is the pillar of Gazelles training. To run fast, strong and injury-free, you will need to incorporate strength training into your routine. I created our 20/20 workout (20 reps of 20 exercises) because it affects lots of muscle groups. I recommend doing 20/20 three times a week (recovery days and after long run) and balance exercises twice a week. Balance exercises include rudiment (hopping) and pedestal (hip and hamstring) exercises. We also do a circuit workout once a month to stay consistent. I have found that people that don't maintain their core tend to get hurt. And on the flipside, people that incorporate strength training have shown a significant improvement in their running and are getting faster each year.
This week's circuit workout will include running 400-800m and doing four exercises in between. We will target exercises that affect lots of muscle groups like squats, push-ups, lunges and jumps, just to name a few.
Gazelles also offers three core classes a week in addition to our running workouts. Join us at Gazelles HQ and keep up your core strength: Monday 5:30pm, Wednesday 5:30pm and Friday 5:30am.
Be smart with your car. Even if you park in the parking garage, your car is not necessarily safe from break-ins. Recently in the Gazelle parking garage, a box of water stop supplies was removed from a coach's truck. Remember to always store items out of site and always lock your car and take your key with you.
Training Group Time Updates
As summer winds down, we have some minor changes to the training schedule. Starting August 20, please note the following times:
Youth Gazelles back to 5:30pm
“Friendlies” - M/W 7:00am, T/Th 7:00am, 8:15am
Member Highlight: Ingrid Ristroph
What prompted you to join Gazelles and when did you join?
I joined the Gazelles in November of last year to be a part of an amazing community, for the coaching, and, primarily, for the safety of running in a group. I've been running in the early mornings on the trail for more than 10 years, but last September that changed when I had a close call while running alone. I ran right past the scene where a woman was attacked and the attacker was still on the trail ahead. After that, I decided I would no longer run alone in the dark.
Which group do you run with?
I run with the Tuesday/Thursday 5:30 a.m. group, but I'm taking mid-July to August off to have some time off and hopefully heal a persistent hamstring strain.
What's your favorite workout and why?
I love all track workouts! I love to plan for them, set goals for intervals, and then get out there and do the work!
How has Gazelles changed your running/life?
I'm a way happier human, mother, wife, and employee after I feel like I've done my best on a morning run. Thank you to the Gazelles for giving me those daily opportunities!
What's your favorite Gilbert-ism or best story about him?
One time I was out on a run on the trail pushing my kids in a double stroller and there was a 5K going on down Cesar Chavez. We stopped to listen to a group of African drummers performing underneath a bridge. My kids wanted to get out and dance. Right at that moment came Gilbert—he heard the music from the Gazelle's HQ and came running out there and danced with my then 2 and 3 year old! I have pictures to prove it!
Each Gazelle featured in the Member Highlight has been selected randomly from our active member list.
Did You Know?
Perseids meteor shower occurs from July through August, with its peak on August 12-13. How does this relate to running you might ask? Well, it's pretty cool to be running along, look up and see a meteor streak across the sky! Perseid meteors tend to produce the most meteors closer to dawn so the early morning runners have a good chance to see them. This year, for the night of August 12-13, there should be little to no moon making them easier to see. Nights around the peak are also good viewing times.
Reminder, we have free PT injury assessments and evaluations available during the week. These include a brief history, examination of your injury, and advice on what to do next. Under Texas State Law, physical therapists must have a referral (prescription on file) from a physician in order to treat a patient. Because of this, the PT assessments only evaluate and provide advice, they can not treat you without a referral. PT's are available:
Monday 6:15-6:45am at the workout location (check the Gazelle schedule for location) with "Dr. Ross," Ross Bomben, Performance Therapy Group
Wednesday 5:30-7:00am at Gazelles HQ with Cody McGrath, Mondo Sports Therapy
Friday (open to the public) from 12-1pm at Gazelles HQ with Pieter Kroon and/or Katie Gwyn, Mondo Sports Therapy
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