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