The triathlon season is quickly approaching! Having a underwater video analysis clinic provides every triathlete with a great opportunity to visually see what they need to correct in their stroke. We are excited to help to assist in putting on a swim video analysis clinic March 16, 2013 from 12:30-3:30. With Matt Mangen a former NCAA Div-I swimmer leading the clinic with the assistance of Kirk and Charity Nelson you will surely learn something valuable.

ABOUT MATT
Coach Matt  Mangen Brings NCAA Div-I swimming as well as 3 years professional racing experience. Currently a DarkHorse Masters swimming coach he has the technical skills and teaching ability second to none, Matt is certain to take your swimming to a new level.

THE CLINIC

Matt will focus on the freestyle stroke. By being enrolled in the Matt Mangen Swim Video Analysis each swimmer will recieve: The March 16 swim clinic will compose of three experienced coaches on deck to increase the benefit to athletes.

The day will be broken down into:

 (1) Theory

Will consist of the basics of the freestyle stroke (including common misunderstandings), enhancing your efficiency, how to generate propulsion in the water, and open water skills to get the most out of race day.

 (2) Practical Exercise

Will focus on common swimming drills and their purposes, injury prevention, and strengthening for swimmers.

 (3) Practical Time in the pool.

This will consist of individualized video analysis. Technique development and intervention based on your video. Along with on deck instruction from Matt Mangen.

3/16 Swim Video Clinic

SGRC Member $49.00 USD SUTC Member $49.00 USD DH313 Athlete $49.00 USD non-member/athlete $59.00 USD

Brooks newest and lightest addition to their Pure Project line is the sleek looking PureDrift.  This new shoe offers a more connected running experience with a naturally snug fit, light weight upper and wider toe box.  The shoe also has a configurable drop offset by just removing the sock liner. The offset change in slight, but it does change the drop from a 4mm offset to a true zero drop shoe.

The new foot shaped upper gives a flexible and natural fit that morphs around the foot.  Also, the curved heel encourages the foot to shift forward during the gait cycle giving a bit of a springy feeling while running.  Brooks also has continued with their earth-friendly BioMoGo midsole and DNA cushioning system.

A unique and new technology with the PureDrift model is the Dual Toe Flex design located at the front of the shoe allowing for better balance and increasing that springy toe-off.

I’m really excited about this newest addition to the Brook’s PureProject line.  For those who like the Brooks PureConnect and want just a bit more minimalism or something with a bigger toe-box I would suggest trying the new PureDrift.

After taking my first run I was  pleasantly surprised how soft they were for their weight.  The 7.5 oz weight for the men’s size 9 gives a nice light-weight feel, with enough substance  of protection for the foot.  Also, the flat-bottomed forefoot design coupled with a wider platform provides stability and assurance from foot strike to toe-off.  A fairly efficient, quicker runner should have no problem using them for a marathon.  However, If you are not already used to wearing a minimalist type shoe I would proceed with caution and ease into them like you would any other minimalist shoe.

Some of the features of the shoe:

• 7.5 oz US Men’s 9
• Dynamotion Fit
• Generous Toe Box
• Zero Drop sole
• 23mm stack height with sock liner
• 15mm stack heigh with no sock liner
• Price $119.99

PURCHASE THE MENS EVO CURSORIS  , PURCHASE THE WOMEN’S EVO CURSORIS

Mizuno Evo Cursoris Video:

The introduction of  The Torin in mid Dec of  2012 continues the Altra “story”  offering a ZeroDrop platform and wide toe box, but takes the innovation a step further by providing a 15mm, 2 layer mid-sole, 8mm’s thicker than the Instinct or Intuition.  The new extra mid-sole thickness provides the runner with much more cushion which is easily felt during initial foot strike.  The shoe also offers a much quicker gait transition from the stance phase to toe off than the Instinct. This characteristic is great if you are a natural runner or under-pronator, but if you have a high level of over-pronation this shoe will roll your arch and ankle even more to the inside possibly giving you problems down the road.

I suggest this shoe for someone looking to go into a more minimalist shoe but hasn’t been happy or comfortable with the amount of road protection they have received while trying on or running in a more typical minimalist shoes. Also, The Torin should be great for those who are already in a lighter lower profile shoe but want something with more “meat” and cushioning but aren’t interested in going with a typical road trainer.

In my opinion if you love the Brooks Launch, Saucony Kinvara, or Brooks Flow you might consider trying on this slightly softer lower heeled light weight trainer.

Review by: Steve Hooper

The shoe contains a variety of features. Some of our favorites include:

(1) The shoe contains high abrasion rubber placed strategically throughout the shoe to increasing the overall durability.

(2)  Solyte midsole combining with the DuoMax stability feature creating a ideal combination of cushioning and stability.

(3) The Personal Heel Fit contains two layers of memory foam which mold to the athletes foot as use progresses.

Come in and give the shoe a try. Currently, Steve, Kendra and Wes are running in the GT-2000 but everyone here is extremely knowledgeable of this series. 

Race day – October 6

Ok…here we go.  Last 3 weeks before the Marathon and with your longest run on the doorstep, It’s time to think about tapering.

Tapering gives your body the time to heal and hydrate properly prior to the event.  Small muscle tears soreness from inflammation and rebuilding your physical strength.  This is also the time that you will be so tempted to gobble sweets and ice cream.  Sooo don’t

Hard training has given you self-confidence and built a pretty good ego. The body needs that hard training to maintain your toughness.   Improper taper can harm your ego and turn your self-confidence to mush but a proper taper can continue to give your body it’s training rush and keep you on the right track.

Taper needs to start immediately after your longest run.  It is a 3 week schedule that consists of two easy days and one harder day then two easy days  and the weekend run.  Sunday is your hang around day.  Do what you want day but don’t do too much day.    

Monday and Tuesday are easy days, Wednesday is track day for 2 weeks.  Thursday and Friday are easy days and Saturday is the weekend run.  Easy days can be rest or run days but don’t rest two days in a row.

WEEK ONE  Drop to 80% of your weekly training miles

Monday  and Wednesday – Easy 3 to 5 miles

 Tuesday – Interval Training  with Steve and Ted at the Dixie College Track. 

Thursday and Friday are easy 3 to 5 miles.

 Saturdays run will depend on your weekly mileage.  If you trained on 60 or more miles per week then do 15-17 miles.  If you trained on less than 60 miles do 10-15 miles.  Don’t kill yourself.  This is rebuilding time.

WEEK TWO drop to 60% of your weekly training miles

Monday and Tuesday easy 1 to 3.5 miles. 

Wednesday is a bit different.  Warm up for 15 to 20 minutes followed by easy dynamic stretching.  Intervals will be 6 x 2 lap intervals at 10k pace.  Rest for 1 lap slow jog in between.  Cool down with 15 to 20 min steady slow jog.  You need at least 3 miles of interval training. 

Thursday and Friday easy 1 to 3.5 miles.  Saturday is either 11-13 or 8-10.  This is a confidence run to let you know your body is now acting like a well oiled machine.

WEEK THREE  Drop to 1/3 of your weekly training schedule.

 Try to run at the same time as the Marathon this week.  Try to run either Monday or Tuesday.  Keep it slow and easy and short.  Wednesday is dress rehearsal so treat it as race day.  Eat and drink what you will on race day.  Dress like you will on race day including gloves if you’re going to wear them.  Warm up for 15 to 20 minutes then do 2 to 3 miles at race pace then 15 to 20 minutes cool down.  Don’t forget dynamic stretching.  Thursday and Friday just do a little to keep your blood flowing.  Easy sprints for a mile or just rest.  Saturday put it all together and remember not to start  too fast

 If you have any questions, drop into the Running Store or you can reach Ted   by text or cell.  1-801-597-7597

When: September 1st, 2012

Time: Shuttle will leave at 4:30 am from Liberty Park in Ivins.

Miles: 20 miles or 17.5 miles

Map of Course: http://www.mapmyrun.com/routes/view/129019313

Transportation: We have hired the Red Mountain Resort to shuttle us up to the start of the run from Liberty Park in Ivins. You’re not required to take the shuttle, but it takes much less time not going back up to Veyo to get vehicles. If you are not interested in taking the shuttle, just meet us up at the start of the run at 5:00 am’ ish.  The shuttle ride is 20-30 min. to the start of the run. To provide us with enough time to get to the start and beat the heat the shuttle will leave from the end point of the run (Liberty Park in Ivins, see map above) at 4:30 am to go up to Veyo and drop us off. So, please be early! Shuttle cost is $8 and $5 for registered St. George Running Club members.

$8.00 Shuttle Sign-up:

$5.00 Shuttle Sig

n-up for registered St. George Running Club members:

 The Adrenaline is a shoe that will last against easy wear, while supplying support throughout your entire run. The heel is equipped with a “Caterpillar” Crash Pad to reduce friction and facilitate an easy heel to toe transition. There is also less than 12 mm of drop from the heel to the toe. The body  is built with mesh to allow breathability, with an inner A-Symetrical saddle to support the foot in all the right places. The Adrenaline is a great shoe that will hold up on roads and trails alike.

We’re not the only Adrenaline junkies out there – Runner’s World named the GTS 13 Editor’s Choice in the Fall Shoe Guide in their December 2012 issue. They call the GTS 13 a “classic stability shoe”, and quoted one wear tester as saying, “it’s soft enough that you can feel the road surface below, but there’s enough padding that you don’t feel as though you’re running on concrete blocks.”