Summer Run Camp 8/31

Hi Runners,

Nice work on your time mile yesterday! For as warm and humid as it was last night, you all did a great job out on the track.

Saturday 8/31- Meet at Tunnel Park (over flow parking at Perry St. and Lakeshore Dr.), 7am

Route

Wednesday 9/4- Meet at VanRaalte Farms (24th St. Entrance), 5:45pm

Upcoming Events: 

Nutrition Week : August 22-31

*Your 10% discount from the training program applies to the sale price of nutrition. Get in the store and stock up!

SALE– Extra 20% off on all women’s sale apparel 8/30-9/2

Park 2 Park Preview Run: September 7, 7am at Ottawa County Fair Grounds

If you plan on attending the preview run, please RSVP to aeisen@gazellesports.com so we can plan accordingly. Thank you!

For all curious minds here is the route for the preview run.

Group Field Trip to Byron Center to meet up with the Gazelle Sports Grand Rapids training program: September 14, more info to come

I’ll see you out there running!

Allison

Summer Run Camp 8/28

Hi Runners,

Congratulations to every runner who ran their furthest run to date on Saturday! Running farther than you ever thought possible, is an amazing accomplishment! Great work!

I don’t know what it is about running, but I always seem to be really open about “runner problems” while running with a group of people. All the things that would be TMI outside of running are totally fair game to discuss while running- bathroom issues, chafing, the lack of manners. One of the biggest issues that a majority of runners deal with is needing to use the bathroom. Check out the Keep Moving blog to read the latest post on “poopology”.

Wednesday 8/28-Meet at Hope College Track, 5:45pm

Timed mile week!

Saturday 8/31- Meet at Tunnel Park (over flow parking at Perry St. and Lakeshore Dr.), 7am

Upcoming Events: 

Nutrition Week : August 22-31

Park 2 Park Preview Run: September 7

Group Field Trip to Byron Center to meet up with the Gazelle Sports Grand Rapids training program: September 14, more info to come

I’ll see you out there running!

Allison

Run Camp 8/24

Good Morning Runners!

Nice work last night at the speed workout! Heat and humidity play a role in how you feel during a run; don’t get discouraged by a few bad runs. Give yourself permission to listen to your body.

~Time for an interruption in regularly scheduled weekly update for the “Ask Miles” segment.~

“Ask Miles”:

How does one get used to running in either Tri shorts, or bike shorts… I’m looking at a Duathlon this fall, and I still don’t have my head wrapped around how to get used to running with a pad there. ~Dan Watson

First off I am so happy that you are thinking of a Duathlon. Duathlons and triathlon are so much fun! I think you will really enjoy it. Biking shorts are uncomfortable to run in. I don’t think there is any way to get used to running with a diaper between your legs. Tri shorts on the other hand are much more comfortable to run in. After your first few run in tri shorts, you will not even notice a difference between the tri short and your regular running shorts. Practice as many brick workouts (bike to run) as you can in your tri shorts, and in no time it will feel normal.

Every longer run, I get to about 10 miles before life, well, sucks.  Legs get heavy, everything pretty much hurts.  I’ve tried fueling every 3 or every 4 miles, not much of a change… any advice on how to get through the 10 mile wall? ~Dan Watson

Are you fueling (hydration and food) enough before your run? Have you tried a different kind of fuel on your runs? Maybe you need more calories or a different form of fuel that your body is able to process at a faster rate.

On a long run how often should you stop for water, gu etc? What should you eat before you run? How much water should you drink before you run?

Every runner is so different. Eating, fueling during runs and hydrating are really an individual experiment for each and every runner. Try different things during training and see what works best for you. Check out the nutritional notes from Erica Phelps nutrition clinic from earlier this summer for some suggested hydration and nutrition guidelines. 

What do you do for leg cramps at night?

I am no medical professional. Actually I know very little about medicine or the scientific ways the body works. I would suggest consulting your medical professional if your leg cramps are regular. I do know from experience and thanks to Web MD that runners who have leg cramps usually are dehydrated and/or need more potassium.

If you have questions/concern you did not submit to this weeks “Ask Miles”, submit them by emailing Allison (aeisen@gazellesports.com) for future “Ask Miles” segments.

Saturday 8/24– Meet at Winstrom Preserve (Off of Perry St. parking lot, west of the Fire Station)

Route

Wednesday 8/28-Meet at Hope College Track, 5:45pm

Upcoming Events: 

Nutrition Week : August 22-31

Park 2 Park Preview Run: September 7

Group Field Trip to Byron Center to meet up with the Gazelle Sports Grand Rapids training program: September 14, more info to come

I’ll see you out there running!

Allison

Summer Run Camp 8/21

Hi Runners,

I enjoy reading Runner’s World from time to time. One of my favorite monthly articles in Runner’s World is “Ask Miles”. I love reading the random questions and concerns that runners have and how Miles answers the questions or concerns. Some questions, I have had and would have loved to have known the answer in my earlier days of running. We (Half and Full Marathon Training Program) are going to have our own version of “Ask Miles”. You can ask anything you want. Even all those questions/concerns you may have that have always seemed too TMI to ask. Fire the questions away! I will answer all questions in Thursdays post. If I don’t have the answer to a question, I will reach out to other experts that do know the answer. You can submit your questions or concerns to me via email (aeisen@gazellesports.com) by Wednesday at 8pm. If you would not like your name included in the Q & A recap, please note it in your email. 

 

Wednesday 8/21– Meet at Dunton Park (west parking lot), 5:45pm

Saturday 8/24– Meet at Winstrom Preserve (Off of Perry St. parking lot, west of the Fire Station)

Upcoming Events: 

Nutrition Week : August 22-31

Park 2 Park Preview Run: September 7

Group Field Trip to Byron Center to meet up with the Gazelle Sports Grand Rapids training program: September 14, more info to come

I’ll see you out there running!

Allison

Summer Run Camp 8/17

Hi Runners,

Nice work at last nights hill workout! At the end of the run I heard a lot of people comment on the burn in their legs- that’s the way it should be after a hard workout. Don’t be scared to push yourself on the hill and speed workouts. You are strengthening your running ability and improving your endurance.

Don’t forget to recovery properly after your hard runs; foam roll, take an ice bath, use the Stick, take a rest day. We all need a good recovery reminder every once in a while.

Saturday 8/17– Meet at Felt Mansion, 7am

Route

Wednesday 8/21- Meet at Dunton Park, 5:45pm

Park 2 Park Half Marathon Info: Park 2 Park is a fun event and an event that you will all be ready to run on September 28. In the past there has not been a discount code for Park 2 Park, but just last week we were able to secure a $5 off discount for Park 2 Park. The discount is for PERSONAL USE ONLY through online registration only. The discount code is groupies1-2

Weekly Events: 

Sundays @ 4pm- Dirty Herd @ Hemlock Crossings (8/18)

Monday nights, 7pm @ Tunnel Park – Sunset Yoga

This yoga class is structured to meet all ability levels. The class is 75 minutes long for $5 for group members only. Yoga is regular priced at $10.

Tuesdays, 5:45pm @Gazelle Sports- Urban Herd

Thursday, 5:45pm @ Hope College Track- Rapid Herd

Upcoming Events: 

August 22- Good Form Running

The Good Form Running clinic provides an overview of what we consider the most important biomechanical issues influencing running form.  We present key points in a simple and easy to apply manner while giving individual feedback and attention.  The objective is to provide GFR attendees with the necessary tools to run easier, faster and injury free.

Register today for the August 22 GFR class.

August 26- Run the Wave 5k

Come join together with fellow runners and walkers for a delightful evening event! This casual run/walk is a great way to network with other community members. Money raised will go towards scholarships for Wavecrest Career Academy students.

I’ll see you out there running!

Allison

Summer Run Camp 8/14

Hi Runners,

What scares you? What makes you want to push harder and dig deeper to find “your strong”. When was the last time you stepped out of your comfort zone and tried something new?

September marks my 4 year anniversary of running. It was 4 years ago that I was too scarred, too embarrassed to even run down my neighborhood street in the dark mornings, in fear that I looked ridiculous and out of shape. Every run I had to work so hard to run just one mail box farther, one street lamp more. After every workout I would run through the emotions and the event of the workout in my mind and I realized milestones where being reached and that I wanted my health to be a priority. Running has not been easy for me. Chances are I will always have to work really hard to see gains in my running. I am ok with working hard. I am ok with failing, because with each run, each workout I learn something. It is these lessons that push me to work harder, make me step outside my comfort zone, to sign up for that event or program that is so scary for me at the time.

 

This past Saturday when you were all running I did something that scarred me, but also made me so excitedly giddy of the unknown. I mounted my bike for a 153 mile ride across the our beautiful state of Michigan. I have been dreaming of the ride, the views that would be seen, the memories that would be made and the elated feeling of arriving at Bay City State Park. But always in the back of my head, I feared that I did not train properly for the endeavor. That I was crazy for thinking that riding a bicycle 153 mile in one day was a good idea. The worst fear of all was that I would not be able to ride one mile more and be stranded in the middle of Michigan till someone was able to pick me up. None of my fears were realities on Saturday. I was reminded once again that mental toughness is needed sometimes more than physical strength and that accomplishing a goal that you worked hard for is worth all the hard work you put in to get to your goal.

Keep up the hard work of training! Don’t give up! There will be days you feel you have failed. There will be days that you don’t want to run. Know that your hard work now, is all for your ultimate goal of running your goal race! You have already did the hardest part of your journey; signing up for this training program and started 18 weeks of training.

How did your long run go on Saturday? Did you learn something new about yourself and your running journey?

Wednesday 8/14- Meet at VanRaalte Farms, 5:45pm

Saturday 8/17- Meet at Felt Mansion, 7am

Park 2 Park Half Marathon Info: Park 2 Park is a fun event and an event that you will all be ready to run on September 28. In the past there has not been a discount code for Park 2 Park, but just last week we were able to secure a $5 off discount for Park 2 Park. The discount is for PERSONAL USE ONLY through online registration only. The discount code is groupies1-2

Weekly Events: 

Sundays @ 4pm- Dirty Herd @ Riley Trails (8/18)

Monday nights, 7pm @ Tunnel Park – Sunset Yoga

This yoga class is structured to meet all ability levels. The class is 75 minutes long for $5 for group members only. Yoga is regular priced at $10.

Tuesdays, 5:45pm @Gazelle Sports- Urban Herd

Thursday, 5:45pm @ Hope College Track- Rapid Herd

I’ll see you out there running!

Allison

Summer Run Camp 8/10

Hi Runners,

Hill repeats- speed work in disguise. Hill repeats will make you a stronger and more efficient runner. You have to put in the hard work, to reap the benefits.

Side Walk Sales begin tomorrow at 9am at Gazelle Sports Holland. Don’t miss out on some awesome deals on shoes, apparel and all things running!

I will not be at Saturdays group run; look for all the team leaders for instructions, and guidance. Have a SPECTACULAR run! Stay hydrated, fueled and don’t forget to have fun 🙂

Saturday 8/10-Meet at Tunnel Park, 7am

Wednesday 8/14– Meet at VanRaalte Farms (24th St. entrance)

Weekly Events: 

Sundays @ 4pm- Dirty Herd

Monday nights, 7pm @ Tunnel Park – Sunset Yoga

This yoga class is structured to meet all ability levels. The class is 75 minutes long for $5 for group members only. Yoga is regular priced at $10.

Tuesdays, 5:45pm @Gazelle Sports- Urban Herd

Thursday, 5:45pm @ Hope College Track- Rapid Herd

August 9-10, Holland’s Side Walk Sales

I’ll see you out there running!

Strides for Health 5k

Notice~

Tonight’s group run will no longer be meeting at Tunnel Park. We will now meet at SIMIO PT at 6pm for our group run and yoga will also be held at SIMIO at 7pm.

Today’s weather is too unpredictable, so yoga has been moved to a drier location.

I’ll see you all tonight for a great group run!

Allison

Summer Run Camp- 8/7

Hi Runners,

After Saturday’s run I looked one runner in the eyes and told her “she was glowing with the runners high“. Her response was, “I think I am officially a runner“. These are the moments that I am once again reminded of how blessed I am to be able to witness these transformations in all of your live. You are ALL RUNNERS! You are running day after day, by choice and are setting goals and achieving them. You are a runner!

Wednesday August 7– Meet at VanRaalte Farms (24th St. entrance), 5:45pm

Saturday August 10– Meet at Tunnel Park, 7am

Weekly Events: 

Sundays @ 4pm- Dirty Herd

Monday nights, 7pm @ Tunnel Park – Sunset Yoga

This yoga class is structured to meet all ability levels. The class is 75 minutes long for $5 for group members only. Yoga is regular priced at $10.

Tuesdays, 5:45pm @Gazelle Sports- Urban Herd

Thursday, 5:45pm @ Hope College Track- Rapid Herd

August 9-10, Holland’s Side Walk Sales

I’ll see you out there running.

Allison

Summer Run Camp 8/3

Hi Runners,

Way to rock the track on Wednesday night! Many, many of you took 30sec-1 min off of your mile time from last month. Come the end of August we will do another timed mile, and once again compare mile times.

You can use the below formulas to figure out your goal race pace to predict your race pace times.

add 33 seconds for your pace for a 5K
multiply by 1.15 for 10K pace
multiply by 1.2 for half marathon pace
multiply by 1.3 for marathon pace

Saturday August 3– Meet at 32nd and Lugers (baseball fields)

Route 

Wednesday August 7– Meet at VanRaalte Farms (24th St. entrance)

Weekly Events: 

Sundays @ 4pm- Dirty Herd

Monday nights, 7pm @ Tunnel Park – Sunset Yoga

This yoga class is structured to meet all ability levels. The class is 75 minutes long for $5 for group members only. Yoga is regular priced at $10.

Tuesdays, 5:45pm @Gazelle Sports- Urban Herd

I’ll see you out there running.

Allison