New Year's Day Hours

To celebrate the New Year Ghisallo Running will be open 11 a.m.- 5 p.m. January 1, 2008. Get a jump on fulfilling your New Year's resolutions!

Frosty Five Race

We've received our first completed applications for the first Ghisallo Running Frosty Five road race on February 16, 2008. The race will begin at 8:00 a.m. at the store at the intersection of North & South and Delmar and make two 2.5 miles loops through University City before finishing where it began. The entry fee is $15 before February 9 and $20 after this date, including race day. The fee includes a uniquely designed race logo t-shirt and the chance to win attendance prizes of shoes, socks, gift certificates, etc. The Anheuser-Busch 180 energy drink will be provided to all participants. A pair of running shoes will be given to the first overall male and first overall female runners and the top three in each age group will also receive awards.

Yoga Begins January 8, 2008!

Mark your calendar for the second Tuesday of the new year when Ghisallo Running and The Center for Mind, Body, and Spirit initiate their "Yoga for Runners" program. Each Tuesday from 7:15-8:30 p.m. Alexandra Templer will instruct runners on how to relieve tight muscles and tendons through poses designed to initiate them into the ancient practice of yoga. For those who desire a warm-up, a short run will leave the store at 6:30 p.m. Please wear loose clothing and bring a mat to the first session. We will also have mats for sale. A class card of 10 sessions is $100 and a one-time drop-in session is $12. All are welcome regardless of the level of flexibility!

Monday Evening Runs Continue in New Year

Be sure to keep the first evening of each week open on your calendar as Ghisallo Running will continue its 6:30 p.m. run in 2008. The route begins at the store and heads south up North $ South and Meramec to Maryland, makes a left turn and continues to Hanley, then a right turn here to Wydown and a left turn at this intersection and east until this street ends at Skinker. From this point the route and the group splits with runners on the longer course entering the park for a loop before returning to the store via the outward bound route. The runners on the shorter route make a left turn at Skinker and head north to Forest Park Parkway before winding their way through neighborhoods which seem to change each week on the way back to the store. The short route is 6 miles and the long route is 11-12 miles. All levels of runners are welcome!

ADIDAS !

We are proud to announce the addition of Adidas to our line up. The shoes and clothing will arrive in the store the week of Christmas. Come in and get your favorite three stripe items.

Frosty Five Mile

Need something to keep you focused through the winter? Well come join us for the Frosty Five mile race Feb 16th. The race has a beautiful rolling course through University City. We will have a great attendance prizes like free pairs of shoes. 180 Energy drink will also be on hand to turn your energy around after the race. So mark your calendar and keep training.

Saucony

Ghisallo Running is proud to annouce we are an authorized dealer for Saucony and Hind. We will have the shoes in the store within a week. Come in and get your favorite Saucony shoe.

Cold weather Affect on Performance

It has begun to snow at Ghisallo Running. This just got me thinking how much slower I run in the cold or the heat. My coach Tom schwartz came up with a chart explaining the affect of heat and cold upon performance. If you are feeling cold you should come in and get some new winter gear.


Temperature Affects upon Performance Chart

by Tom Schwartz

One challenge for runners is figuring how to adjust training and racing speeds relative to outdoor weather conditions. A common question arises: "How much time should I add or subtract from my normal pace as temperature changes?"

In the chart below you will find performance changes for an example runner who normally covers 5:00 per mile or 3:06.4 per kilometer when temperature is ideal. * The formula I use below doesn't’t factor humidity or wind, so keep that in mind.


--------------------------------------------------------------------------------
Heat Index
Total
Performance
Change Sample Adjustments to Pace
Per Mile Per K
120F +16.33% 5:49 3:36.9
110 F +12.00% 5:36 3:28.8
100 F +8.33% 5:25 3:22.0
90 F +5.33% 5:16 3:16.4
80 F +3.00% 5:09 3:12.0
70 F +1.66% 5:05 3:09.5
60 F +.33% 5:01 3:07.0
50 F 0% 5:00 3:06.4
40 F +.33% 5:01 3:07.0
30 F +1.66% 5:05 3:09.5
20F +3.00% 5:09 3:12:0
10F +5.33% 5:16 3:16.4
0F +8.33% 5:25 3:22.0

* All rights reserved. December 20, 2005

180 Energy Drink

Ghisallo Running and Sports are proud to be associated with the 180 Energy Runners. When it is time to flip your energy come in and try a 180 energy drink. They are made with Guarana(a natural source of caffeine),Vitamins B-6,B-12,and C,Goji berries and Acai berries. Plus they taste awesome!

Marathon Relay Winners

Ghisallo and 180 Energy Runners teamed up for the St.Louis Track Club Marathon Relay. It was great weather Sunday morning. The team not only won the event but set an event record of 2:16. Team members consisted of John Aerni, Dusty Lopez, Zac Freudenburg, and Tyler Small. The race was close through the first exchange with Olympic Rower Steve Warner just ahead of lead off man Joh Aerni. Proving yet again being an Olympian in another endurance sport can lead to being good at running. Then it was over as Tyler took over and put a big lead on the second place team. That lead only increased as Zac and Dusty ran legs three and four. The "B" team also had a respectable third place finish.

Gait Analysis

One of the many services we provide is gait analysis. We can take a look at you on our treadmill and identify biomechanical problems. This can aid in selecting the proper footwear and adjusting your form. Just another way we at Ghisallo Running can help make you less injury prone and more efficient. Even on the bike.