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.