Notes from Dan the Trail Guy #40

Trail Bits


Lots of Bits to report; Steve ran 2:24 at the Toronto Marathon, 11th overall and top Canadian; Stefan raced in the Elite Division of the Grouse Grindand came in Third with a time of 26 minutes; several other crazy fools fromNanaimo gave the Grind a go; Bobbie Jenson is back in Nanaimo after havinga strong race at the World Mountain Running Championships; the Dover Bay Cross Country meet was a great success thanks in part to the help from those of you that volunteered......the group run last Saturday was nice and dry and will probably be the last nice dry run we have for some time. The fall rains are scheduled to start tomorrow. It won't be long now and we will once again be running through puddles and wading through thigh deep creeks...you newbie's think I am kidding don't you, well stick around and you will see what fall & winter trail running with ROC is all about. There is a reason why most of us have a towel, dry clothes, dry socks and dry shoes in the car.

P.S. there sure were a lot of return emails about Serious Coffee; which is apparently building in the same lot as The Brick. The majority of the group does seem to be in favor of at least giving Serious Coffee a try. Island Owned and operated and fresh baked goodies!

1. Nanaimo Give & Go! - Thursday December 1st is the date of the 3rd Annual Nanaimo Give and Go! Runners of Compassion in partnership with The Nanaimo Daily News, Chek 6, and the Nanaimo Salvation Army stage this annual event that is put on in order to help fill the food bank and to collect warm clothing for those people in need. ROC has the fun task ofdirecting the vehicle traffic as it enters and exits the drop off area of the Give & Go! It's always lots of fun so please mark this date on yourcalendar to either help volunteer or to drive by and drop off some food orclothing.

2. VOLUNTEERS & SPONSORS Appreciation Party - it is Thursday, don'tforget!

3. CHRISTMAS PARTY - The combined Bastion/ROC Christmas Party (FallDance) is confirmed for November 19th in the Legion Hall at Townsite &Bowen. The Social Coordinators for ROC and Bastion are both away. Details will becoming shortly.

4. This weekends trail run - This coming weekend - October the 1st will be a return to the Linley Valley..7:00am This run will also be about 80 minutes or so and yes it might be a little by dark at that time, but lets give it a try before we move the time later. Here are the DrivingDirections. Take Rutherford Rd to the top of the hill; Turn on to Vanderneuk(this becomes Lost Lake after two blocks) follow Lost Lake to Burma Rd; turnright on Burma, we will be at the end of Burma Rd.

I feel a HornbyIsland road trip coming on. Anyone interested? We leave Chapters at 6:00ish, catch ferry at 7:00; on Hornby by 7:30ish, run along Tribune, Whaling Station and Halliwell for ?????; breakfast at Jan's on Hornby; back atChapters by lunch. The family won't even know you are missing.

5. Pacific Sport Training Seminars-October 15th The SportMap Primer is an annual workshop for athletes, coaches and parents that introduces the concept of athlete development models andfocuses on system-wide principles and applications. This is the fourth yearthat they have organized this one day conference for community athletes,their parents and coaches and they are working to ensure that they providethe best resources they can for Vancouver Island's athletes and coaches:* This year's seminar topics include:* Sport nutrition* Speed and agility* Tools for preparing athletic scholarship application packagesTime: 9:30 - 2:30 (registration at 9am)Location: Malaspina University CollegeFee: $5.00 for non PacificSport athletes / coaches November 5- 6 NCCP CBET Part B* Improve your teaching skills and develop a personal coaching style* Design a "Basic Sport Program" in order to promote long termdevelopment of your athletes* Basic Mental training skills "Supporting athletes in training andcompetition.Time: 9:00 am - 4:00pmLocation: Malaspina University CollegeFee: $140 adult / $110 student Contact Sherri Wade - Program Coordinator -PacificSport - Vancouver IslandTel: 250.753.3245 Ext. 1-2649Fax: 250.740.6170

6. Early Warnings:
* Frontrunners Annual Shop Party - November 12th, DJ, Lots ofFriends, Lots of Food, Lots of Fun, Scooter Racing, more details to comeeach week.
* Thetis Lake Relays - ROAD TRIP! - The Thetis Lake Relays ($20.00for a team) which takes place on Friday November 11th (Remembrance Day) is a4 X 5km Team Relay all run on single track trails.
* Frosty Foot Race - December 4th, 2005, Bowen Park, Nanaimo, 10 amstart, registration 9:15, 10km Run, 5km Run or Walk, 1km Tot Trot
* Nanaimo Track & Field Harbour Front 5Km - November 20th , Locationand time to be announced, this is a fund raiser for the Track & Field Club
* Gunner Shaw Cross Country - Saturday November 26th, Thetis LakePark Victoria, if you consider yourself a trail runner then you must come tothis race with us. It is one of the oldest x/c trail races in BC. Draws agreat crowd. Amazing course. It can be wet!!!! Put it on your calendarright now, so you don't double book yourself.

That's enough..Gotta go!Dan

PacificSport hosts "SportMap Primer" One day conference for athlete, coaches and parents

October 15th

The SportMap Primer is an annual workshop for athletes, coaches andparents that introduces the concept of athlete development models andfocuses on system-wide principles and applications. This is the fourth year that we have organized this one day conference for communityathletes, their parents and coaches and we are working to ensure that we provide the best resources we can for Vancouver Island's athletes and coaches.

Time: 9:30 - 2:30 (registration at 9am)
Location: Malaspina University College
Fee: $5.00 for non PacificSport athletes / coaches

This year's seminar topics include:*Sport nutrition* Speed and agility * Tools for preparing athletic scholarship application packages ________________________________________________________________________November 5- 6NCCP CBET

Part B+ Improve your teaching skills and develop a personal coaching style+ Design a "Basic Sport Program" in order to promote long term development of your athletes+ Basic Metal training skills "Supporting athletes in training andcompetition.

Time: 9:00 am - 4:00pm
Location: Malaspina University College
Fee: $140 adult / $110 student

Sherri WadeProgram CoordinatorPacificSport - Vancouver IslandTel: 250.753.3245 Ext. 1-2649 Fax: 250.740.6170E-mail: swade@pacificsport.com mailto:swade@pacificsport.com

NCCP CBET Part A Sept.24,25NCCP CBET Part B Nov.5- 6 SportMap Oct. 15 PacificSport - Powering Sport PerformancePacific Sport consists of two Canadian Sport Centres (Victoria andVancouver) and eight Regional Sport Centres (Fraser Valley, Interior BC,Okanagan, Northern BC, Sea to Sky, Vancouver, Vancouver Island, andVictoria). PacificSport fosters a dynamic environment for sportperformance at all levels via Three Waves of Excellence - strategicinvestment in identified sports, a world-class training environment, andquality athlete and coach services - working in partnership withregional, provincial and national sport organizations.www.pacificsport.com <http://www.pacificsport.com/>

Osaduik top Canadian at Toronto Marathon

(From the Daily News)

Nanaimo runner Steve Osaduik was the first Canadian over the finish line at Sunday's Scotiabank Toronto Waterfront Marathon.

The 26 year old was 11th overall with a time of 2:24:31

Osaduik, who finished second at the Sept. 11 Daily News Harbour City Half Marathon, was shooting for a time of 2:18 in Toronto which would have secured him a spot on next year's Canada's Commonweath Games Team in Melbourne, Australia.

Almost 10, 000 runners from over 30 countries participated in the combined 42k, 21k and 5k events.

Kenyan Simon Bor ran 2:11:57 to win shaving almost three minutes off the course record of 2:14:51.

Anastasia Ndereba took the women's title in 2:36:29, ahead of Lucy Hasell of the UK in 2:38:09

Rowbotham Lake MTB Race

Nanaimo’s Normon Thibault records fastest time at 4th Rowbotham Lake Ramble

More than a decade has passed since Normon Thibault (Frontrunners-Brodie) has placed first in a mountain bike race. Last Sunday the Team Frontrunners athlete was the fastest person over the 70k Qualicum to Parksville Rowbotham Lake Ramble course.

The “Rowbotham” as it is known started 4 years ago by the Arrowsmith Mountain Bike Club and has become a tough challenge for any mountain biker. The course starts in Qualicum Beach and winds it way above Rowbotham Lake just below Arrowsmith Mountain before it drops down to Englishman River. The event features 3 unique mandatory 5 minute stops; 1) Tea and Crumpets 2) Beer 3) sugar with each of them having live music in the middle of the wilderness. All competitors must stop and most choose to enjoy the food, drink and music in the middle of a very difficult race.

This year’s event had 104 athletes start and 95 finish.

The range in finishing times was from Normon Thibault 4:33:41 to Devin Wolski, Russ Dodd and Seth Kraushar who all finished together in 9:40:25

Fastest Female was 23 year old Melissa Dekker in 5:32:52


Quotes:

2nd place finisher Andrew Kent, “Today was a day for the weekend warrior to shine. The “Elite” or semi-pro racers did not show up so the 9-5 workers had a chance to go for victory”

3rd place finisher Fred Hodgson, “I blew up after the first mandatory stop and Andrew and Norm dropped me. There was nothing I could do”.

Normon Thibault, “One year ago today I finished the Rowbotham and had a phone call that a good friend of mine, Dave Smart, had died after a long battle with Cancer. When I woke up this morning I put on my orange “Smart Socks” that we made to raise money for Melanoma research. From my first pedal stroke I was thinking about Dave. I have not won a mountainbike race since 1993 so did not have any grand ideas of victory. I wanted to have a great race but as the race progressed I felt better and better. Literally it was like I felt the strength of two people. Every time Andrew or Fred attacked I dug deeper, thought of Dave and went harder. When Andrew struggled I just took off and pushed all the way to the finish. At the finish I was in tears because we all really miss Dave.”

Report from Grouse Grind

Team Frontrunners Well Represented at the Gruesome BMO Bank of Montreal Grouse Grind Mountain Run

On Sunday September 25th three Team Frontrunners athletes tackled the 15th annual BMO Bank of Montreal Grouse Grind Mountain Run. Famous for its steep elevation, this unique trail run goes nothing but up. Covering 853 meters in elevation in only 2.7km, “the trail is definitely steep” say’s local runner Stefan Jakobsen. “It was harder than I expected. Having never done the Grind, I was told to work the first quarter of the race quite hard, as this is the part of the course that is most runnable. When even this part of the course was tough to run, I realized how hard it was going to be”.

Jakobsen finished 3rd overall in the elite men’s competition, just over a minute behind the previous course record in a time of 28:34. The new course record would go to Vancouver runner Michael Simpson in a time of 26:26. Michael recently won at the LA Triathlon and is currently getting ready for the X-terra World Triathlon Championships in Maui late October. Second place went to UBC runner and Whistler Native, Morgan Titus in a time of 27:07, also under the course record.

Other Nanaimo runners to have success at the Grind were Ken Jones, Kari Macintyre and Donna Spencer. Rachel Buss of Vancouver won the elite women’s competition in a time of 34:38. Overall there were 479 finishes.

Race Stats:
Length of Grouse Grind: 2.9 km (1.8 miles)
Grouse Grind elevation gain: 853 metres (2,800 feet)
Average completion time: 1.5 hours
(Previous) Fastest completion time for men: 27:18 held by Derek Reed, set at the 1997 Grouse Grind Mountain Run.
Fastest completion time for women: 32:54 held by Kelly Matoul, set at the 2002 Grouse Grind Mountain Run.
Website – www.//hiking.grousemountain.com/grouse grind

Notes from Dan the Trail Guy #39

Trail Bits

After having been busy with summer holidays and Half Marathon preparations it was nice to get back out with the group, including a few new faces for a nice leisurely run on the Duomont Trails. The air was fresh (won't be afterthey spray bio-solids up there) and the trails were in great shape. There was no longer a need to run and try to carry on a conversation concerning some organizational aspect of the half marathon. It was just a run, a run followed up with coffee at Chapters. A number of the road warriors that are training for Victoria and Portland managed to join us for coffee. Speaking of coffee, the scuttle butt is that we will be relocating to Serious Coffee(fresh baked goods) on Saturday mornings once they open. While we were lounging around drinking coffee and socializing the girls (and Dale) were inKelowna working hard at the Dragon Boast Festival. All of their hard work paid off, as they claimed in 4th in their division which had 48 teams in it.Congratulations to all of you.

PLEASE NOTE: There is an article in Tuesdays Daily News that states thatRunners of Compassion partially sponsored Bobbie Jensen's trip to the WorldTrail Running Championships in New Zealand. This was not the case. Bobbie was sponsored by a number of local individuals who wanted to help Bobbie getto the World Championships, of which several happened to be members ofRunners of Compassion. NO FUNDS FROM RUNNERS OF COMPASSON WERE GIVEN TOBOBBIE. Owen Carr the Treasurer for ROC can confirm this. Sorry for theconfusion.

1. VOLUNTEERS & SPONSORS Appreciation Party - it is Thursday, September 29th at 6:30pm in the same location as last year, the Howard Johnson Harbourside Hotel.

2. NDSS Cross Country Team - You folks are fantastic, Mike Gill had 7 or 8 emails within a couple of hours of me sending out the request forvolunteers..Thank you. First race starts Friday at 1:00pm. Pioneer Park.

3. CHRISTMAS PARTY - The combined Bastion/ROC Christmas Party isconfirmed for November 19th in the Legion Hall at Townsite & Bowen. FYI;there was more response for a DJ than a band.

4. ROC Gear - The Runners of Compassion shirts have been re-stocked atFrontrunners so there is now a wide selection of sizes. Norm and Stefan have also arranged to have black Helly Hansen winter running toques to be brought in. I have attached a JPG of what the embroidery on the toque will look like (above). They should be available for purchase by the weekend.

5. 59:05 Half Marathon - Four competitors in the Great North Run, theworld's largest half-marathon event, died yesterday after collapsing instiflingly hot and humid conditions. The four men, who were among a field of38,000 runners, collapsed at separate points along the 13-mile route fromNewcastle to South Shields. All four had passed the eight-mile mark and onewas only two miles from the finishing line. The winner ran it in a time of59:05. Jon Brown who runs lives and trains in Victoria came in 8th and ranit in a time of 1:03:43.6.

This weekends trail run - This coming weekend - September 24th -7:00 AM we will be running the trails of Humility and the Abyss. The run will be about 80 minutes. For those of you that are new to the Saturday morning trail group here are the directions. Take the 5th Street Exit off ofthe Nanaimo Parkway - Turn right on Wakesiah - Turn right on Nanaimo LakesRoad - Turn left at Harewood Mines Road. We will be parked under the powerlines. If you are coming from other parts of town and need further directions, please email me back. Bob Patrick will have Half Marathon Shirts available at Chapters afterwards for those that want to buy one. Medals for those volunteers that ran the Volunteer's Half will also be available for pick up on the Saturday.

7. Early Warnings:
* Thetis Lake Relays - ROAD TRIP! - The Thetis Lake Relays ($20.00for a team) which takes place on Friday November 11th (Remembrance Day) is a4 X 5km Team Relay all run on single track trails.
* Frosty Foot Race - December 4th, 2005, Bowen Park, Nanaimo, 10 amstart, registration 9:15, 10km Run, 5km Run or Walk, 1km Tot Trot
* Nanaimo Track & Field Harbour Front 5Km - November 20th , Locationand time to be announced, this is a fundraiser for the Track & Field Club
* Gunner Shaw Cross Country - Saturday November 26th, Thetis LakePark Victoria, if you consider yourself a trail runner then you must come tothis race with us. It is one of the oldest x/c trail races in BC. Draws agreat crowd. Amazing course. It can be wet!!!! Put it on your calendar right now, so you don't double book yourself.

Harbour City Half Thanks You!!

Thank You, Thank You, Thank you

Thanks to all of your hard work and thanks to the amazing support of our sponsors we did it again; we staged another amazing race and we raised a substantial amount of funds for the charitable work we do. The 2005 Nanaimo Daily News Harbour City Half Marathon and 10km Road Race were both amazing races. We have heard nothing but praise from all the runners that we have spoken with. I have attached a few photos from Karen Fry of the Steve and Jerry as they battled head to head for the winners spot. I have also put in a link to Rory Hills website which has some amazing shots of the finish area. I will send out a more complete race report later in the week when I send out the Trail Bits.
http://www.pbase.com/roryhill/nanaimo_2005_half_marathon_and_10k

Here is an email comment that was passed along through Active.com to Rene. Message: We would like to thank you for the dedicated organization and all the hard working volunteers that helped make this a great 1/2 marathon. A special thanks to looking after us with the mix up of the dates of the on line registration.

All the best for next year.
Dale Gladman and Charlie Coleman

On behalf of Runners of Compassion Executive, the Race Executive and all the Committee Chairs we would like to thank all of you for all your help and generosity. Thanks to all of you our race has garnered a reputation of being a very well run and very friendly event.

High School Cross Country Race Volunteers Sept 23/05

We have a request from Mike Gill for volunteers at an upcoming race. If you are interested please read on and if you are interested get in touch with Mike Gill. He has provided his email address

Thank you
Judy Orosz
High School Cross Country Race scheduled for Friday, Sept 23, 2005 at Pioneer Park, behind the Canadian Tire in Nanaimo...

We are looking for 4-6 volunteers that would be willing to lend a hand w/marshalling and possibly helping out at the finish area. Bob Saunders from Dover Bay High School is the acting race director...

We would ask that any person that is able to assist simply show up at 12 noon. There will be 4 races w/the first race starting at 1pm. I expect everything should be wrapped up by 4pm...

If you could pass this information along to the Bastion membership it would be appreciated. Please simply have any one that is willing to help send me a quick email at mikegill@shaw.ca so that we can have an expectation as to the number of volunteers.

Thanks you for all your help...

Michael Gill

Kids Krazy Kilometer

Our 6th Annual Frontrunners Kids Krazy Kilometer is September 24th this year in conjuction with the Annual Fall Festival at Longwood. Race will be starting at about 9:30 am for kids of all ages.

Harbour City Half Results 2005

If you are looking for results from this year's Harbour City Half and 10K you can find them on the Race Headquarters site: www.raceheadquarters.com Pull down Run Results and you can find them from there.

Asics Days this weekend (Sept. 17th and 18th)

Asics days are this weekend at Frontrunners on Friday and Saturday. 20%off Asics shoes and draw prizes. The Asics represative willl be at the shop on both of those days.

Cross Race this weekend in Nanaimo!!

Frontrunners is hosting a CycloCross race this comingweekend. If you aren't sure what cyclocross is, check out the website atwww.island-multi-sports.com <http://www.island-multi-sports.com/> underC-X. They are in need of volunteers if you can spare a couple of hours on Sunday.

Notes from Dan the Trail Guy #38

Trail Bits

The Saturday group run of the Half Marathon route was well attended, there were about 20 plus runners and 8 bikers. Good times were had and we followedup by breakfast at Tania's and White Spot. Plus we got to eat some home backed snacks that Ruth made. There was a last minute change in breakfast locations that not everyone was aware of; sorry about that. The Sunday group run was a little better attended with over 500 runners showing up and half a dozen bikers. What an event: sunny weather, lots of smiling faces, a great battle on the race course along with lots of personal milestones being achieved. On top of all that fun we were having we managed to raise money. Full financials will be available sometime later next week after the Board has had chance to review them.

1. VOLUNTEERS & SPONSORS Appreciation Party - it is Thursday, September 22nd at 6:30pm in the same location as last year, the Howard JohnsonHarbourside Hotel. It is vitally important that I receive RSVP's from allof you that plan on attending. Otherwise we will be short of food. If youwere a chair of a committee, please pass along this message as soon as youcan to all your committee members. Please have all confirmations emailed to me at danbrady@shaw.ca I need allc onfirmations in by September 17th. Thanks

2. NDSS Cross Country Team - Michael Gill from Bastion Running Club along with Darrel Orosz a joint ROC/Bastion Member and myself are coaching the Nanaimo District Secondary School Cross Country Team. This will be the first time that NDSS has had a cross country team in the history of the school. The development of this running program fits in well with the other running programs that ROC has been supporting at Woodlands and WellingtonHigh Schools. The first race of the cross country season is Friday September23rd at Pioneer Park. We are looking for 4-6 volunteers that would be willing to lend a hand w/marshalling and possibly helping out at the finisharea. Bob Saunders from Dover Bay High School is the acting race director.We would ask that any person that is able to assist simply show up at 12noon. There will be 4 races w/the first race starting at 1pm. I expecteverything should be wrapped up by 4pm...If you can help can you please email Michael at mikegill@shaw.ca

3. CHRISTMAS PARTY - The combined Bastion/ROC Christmas Party isconfirmed for November 19th in the Legion Hall at Townsite & Bowen. Moredetails to come later from the Social Coordinators. We need some feedback ifwe should book a band or book a DJ...Comments?

4. Frontrunners Tuesday Night Clinics - They are back. 6:30, Tuesdaynights. See you there. Something for everyone..only Two Bucks!!!

5. ROC Gear - The Runners of Compassion shirts have been re-stocked atFrontrunners so there is now a wide selection of sizes. We have alsoarranged to have black Halley Hansen winter running toque to be brought in.The toques should be available late next week. Norm is also hinting at bringing in Petzel Head lamps. A must have item for those winter night runs.

6. Ab Classes - Start doing your homework now; don't wait. The fun all starts next week. There are a couple of spots left for the Thursday nightsession. If you would like to register or have any questions please sendSean an email at seanlunny@shaw.caor call him at 756-2279.

7. Thetis Lake Relays - ROAD TRIP! - The Thetis Lake Relays ($20.00 for a team) which takes place on Friday November 11th (Remembrance Day) is a 4 X5km Team Relay all run on single track trails. With the number of us that trail run together on a regular basis we should be able to enter at least 4 or 5 teams into the Relays. Plus Remembrance Day is a holiday for most ofus. Last years Champions were from Nanaimo. Steve Osiaduk and Kevin Friesen- each running two legs each, were a two man wrecking crew that out ran atleast 30 or more 4 person teams to take home the title. The beauty of thisrace is that you get to start on the finish line with lots of other runners along with numerous top Canadian athletes that either train in Victoria during the winter or have just completed their race season. This raceattracts National Champions, Olympic athletes along with old slogs like me. If you want to be on an ROC Team don't let me know, arrange your team andthen tell me. I will arrange the car pooling, registration (you pay), etc.This is a great tune up for the Gunner Shaw Cross Country which is run twoweeks later on some of the same trails.

8. Gunner Shaw - I made a mistake on the date, sorry. It is SaturdayNovember 26th not the 27th like I originally said. A large number of us areplanning to attend this. Details closer to the date.

9. Grouse Grind - Looking for something a little more challenging. TheGrouse Grind takes place on September 25th on Grouse Mountain. New EliteDivision (Stefan) for those of looking for some cash.

10. Ah, This weekends trail run - Due to a very high popular demand wewill be returning to the trails of Duomont again this weekend. Please meetat the Yellow gate at 7:00am. If you need driving directions, drop me anote.

11. Early Warnings:
* Frosty Foot Race - December 4th, 2005, Bowen Park, Nanaimo, 10 amstart, registration 9:15, 10km Run, 5km Run or Walk, 1km Tot Trot
* Nanaimo Track & Field 5Km - November 20th , Location and time tobe announced, this is a fundraiser for the Track & Field Club
* Gunner Shaw Cross Country - Saturday November 26th, Thetis LakePark Victoria, if you consider yourself a trail runner then you must come tothis race with us. It is one of the oldest x/c trail races in BC. Draws agreat crowd. Amazing course. It can be wet!!!! Put it on your calendarright now, so you don't double book yourself.

See ya,Dan

Tuesday Night Drop In Clinics start TONIGHT! (September 6th)

Whether you are a walker, beginner runner, new to running altogether, or are looking for a more challenging interval workout the Tuesday Night Clinic at Frontrunners is for you!! There are groups for all levels and abilities. Chose the group that is right for you and enjoy a great workout with great folks from your Nanaimo Running Community.

Day: Tuesdays
Cost: $2
Dates: September 6th to December 6th and January 10th to June 13th
Time: 6:30 pm (if it is your first time please get here about 10 minutes early)
Location: Meet at Frontrunners Nanaimo, #3-5767 Turner Road, Longwood Station.
Questions: e-mail us at canrun@islandnet.com

Group Descriptions

Group 1 -Power Walk (45-60 minutes)
Group 2 -Walk-Run Progression
Group 3 - Beginners Run (Varied Workout)
Group 4 - 5:00 - 6:00 minute km Pace (Varied Workout)
Group 5 - 4:30 - 5:00 minute km Pace (Varied Workout)
Group 6 - under 4:30 minute km pace (Varied Workout)

Group Details
Group 2 - a 14 week learn to run progression that takes participants from running for 30s to 10k

Group 3-6 will do various hill, speed, tempo workouts that vary from 45-75 minutes in length (including warm up and cool down)

Goal Event: Frosty Footrace on December 4th

Notes from Dan the Trail Guy #37

Trail Bits

I wasn't out for the Saturday trail run as I was away on vacation, but I didhear that the group had a great run on the Duomont trails. . I managed torun the Denman Island 8km Blackberry Run on Sunday morning. A great littlecommunity run. 86 people from Denman Island and all over Vancouver Islandwere in attendance. The crazy thing about the run is that within the first1km you have to run up that great big hill with all the bill boards onit...nice warm up. After that it was all down hill on nice country backroads. I heard a nice rumor at the race that there might be a Half Marathonon Hornby Island next spring. Part road; part trail. ROAD TRIP!!!!!!!

1. VOLUNTEERS - Yes, WE NEED VOLUNTEERS! If you or a friend or familymember can spare some time on the morning of the race please contact JamesWilliams, who is coordinating the course marshals for the Big Event whichtakes place September 11th. James Williams, at jfwilly@shaw.ca or telephonehim at 250-390-3738. Thank you so much for your consideration of thisrequest!

2. Nanaimo Daily News Harbour City Half Marathon & 10k Road Race -Happy to pass along a report from Rene that we now have more people registered for the 2005 races than we did for the 2004 races and we still have this week to go, which is traditionally the heaviest period ofregistration.

3. Frontrunners Tuesday Night Clinics - They are back. 6:30, this Tuesday night. See you there.

4. This week run - NO TRAIL RUN This weeks run is the VOLUNTEERS HalfMarathon Run. SATURDAY - 7:00 AM Start in front of the Coast Bastion. If youare wanting to volunteer on race day, but still want a shirt, a medal and anopportunity to run the course, this is the run for you (you do have to paythe registration fee if you want the shirt and medal.sorry no freebies!). No aid stations, no course marking, just a run. Bikers are welcome.

5. Yellow Point Pant & Paddle - Seven person relay: 8 km run, 7 km canoe (2 people), 26 km road bike, 5 km ocean kayak, 11 km mountain bike, 9km run. Organized by Ladysmith Rotary Club. I have had people asking if weare putting in a team; not sure, let me know if you are interested inorganizing a team. A couple of people have shown interest on being on ateam.

6. Ab Classes - Core Strength Classes Hi everyone, I hope you have all had a great summer. I've been getting a ton of questions regarding absclasses for the fall and winter, so here is the information. There will betwo classes to choose from this fall.

• Monday's at 6:30AM and Thursday's at 6:30PM
• Classes will run in five week blocks and cost $20 forthe five weeks

Classes will still take place at Frontrunners and be limited to 20 people.

The focus of the classes will always be oncore strength. I also think there are a number of other areas runners need to work on and we will focus on these throughout the season. My plan is to also work on flexibility and stretching during the fall, strength training(possibly using resistance bands and the surroundings) over the winter andthen really focus on the core strength in the spring as the race seasonapproaches. Because of the limited space, priority to re register will begiven to those people already in a class. If you would like to register orhave any questions please send me and email at seanlunny@shaw.ca or call me at 756-2279 Thanks and I'm looking forward to seeing you all this fall..Sean

Early Warnings:

* Frosty Foot Race - December 4th, 2005, Bowen Park, Nanaimo, 10 amstart, registration 9:15, 10km Run, 5km Run or Walk, 1km Tot Trot

* Nanaimo Track & Field 5Km - November 20th , Location and time to be announced, this is a fundraiser for the Track & Field Club

* Gunner Shaw Cross Country - November 27th, Thetis Lake ParkVictoria, if you consider yourself a trail runner then you must come to thisrace with us. It is one of the oldest x/c trail races in BC. Draws a great crowd. Amazing course. It can be wet!!!!

Put it on your calendar right now, so you don't double book yourself.

See ya,

Dan