Trail Bits 2006 #13

ROC Trail Bits # 13

Start time of the Trail Runs is now 7:00 am

I haven’t heard how the 7:00 am start time went on Saturday so I can only assume that everything went well. I did drive by the lake on my way to meet up with the group going down for the GutBuster and there seemed to be a fair number of vehicles in the lot. Hopefully you all remembered your toonie and hopefully someone remembered to collect them.

The trip to the Royal Roads GutBuster was lots of fun, the weather was fantastic and the results were great. The total number of racers in the two races was 207; this is up from last year’s total of 144, an amazing increase in numbers. ROC member, Codie Ward was the first female across the finish line in the 5km short course and Suzanne Briggs was the eighth place female in the long course and was first in her age group. All together there were 18 members of ROC Nanaimo that ventured down for the race. Big smiles were all around at the finish line. The next race in the series is April 15th in Maple Bay. You should plan on coming down for a race on a course that has the most amazing 5km of down hill that you will find anywhere.

Good luck to all of you that are heading down to Whidbey Island for the either the Half Marathon or Full Marathon races on Sunday. Have a strong race, let the sun be shinning and may the wind be at your back.

--Mountain Bike Racing – Robin Dutton and Arrowsmith Cycles are holding two mountain bike races in April. One on the 2nd and the 9th. The April 2nd is a cross country time trial of the Humility / Abyss loop. Registration starts at 10:00 and racing commences at 12:00. The April 9th race is a downhill race on the trail named “What’s it’s name” on Duomont, registration is at 10:00 and start time is 12:00
--Mountain Bike Riding Clinic –Sean Lunny is once again offering ROC a Mountain Bike Clinic. Saturday April 29th 8:00 am – 10:00am. This two hour, $ 20.00 clinic will teach you the basic techniques you should know before venturing off into the woods. Proper up hill riding, down hill riding, how to get over those dam logs lying across the trail, what you should take with you when heading out for a ride, etc. 100% of the proceeds from this clinic will go back to Runners of Compassion….Thanks Sean Email Sean at seanlunny@shaw.ca to reserve a spot.
This week’s run – Linley Valley 7:00am – for those of you that are not aware the lower end of Linley Valley that borders on to Linley Road is being developed; therefore I thought it might be nice if we could run the area one more time before some of the trails are removed. We will meet at the end of Burma Road as usual, which runs off of Lost Lake Road. Directions: Take Rutherford Rd to Vanderneuk; Right or left on to Vanderneuk; this turns into Lost Lake Road. Follow Lost Lake for a fair while; Turn right on Burma Rd. We will be at the end. If you start to drive down the really steep hill you have missed the turn. I will be taking out a hiking group for those of you that want to come along with me.


Upcoming Stuff
* indicates trail race
· Sooke River 10km – April 2nd
· Whidbey Island Marathon – April 2nd
· Merville 15km – April 9th
· GutBuster # 2Mt. Tzouhalem – April 15th
· Boston Marathon – April 17th
· Sooke Spring Triathlon – April 23rd
· Vancouver Sun Run – April 23rd
· Times Colonist 10K – April 30th
· Vancouver Marathon – May 7th
· Oceanside 10k – May 7th
· Island Relay – May 27th
· Knee Knacker 25km Trail Race, North Vancouver – May 28th
· Oak Bay Half Marathon – May 28th
· GutBuster # 3 Mt. Douglas, Victoria – June 3rd
· Panoramic Classic Triathlon, Saanich – June 4th
· Edge to Edge Half & Full Marathon, Tofino – June 11th
· New Balance Half Iron, Victoria – June 18th
· Kusim Klimb, Sayward – June 17th
· Scotia Bank Half Marathon, Vancouver – June 25th
· Comfortably Numb 25km Trail Race – June 25th
· GutBuster # 4 – Westwood Lake Half Marathon & 8km – July 16th
· Full (50Km) & Half (25km) Monty Trail Races, Victoria – August 19th
· Log Train Trail Half & Full Marathons, Port Alberni – August 20th

Trail Bits 2006 #12

ROC Trail Bits # 12

Start time of the Trail Runs is now 7:00 am – our traditional start time…..no whining please.

The Board has agreed that we need to put together a First Aid kit to take on the trail runs. In addition to the safety supplies we will also require a very lightweight pak, flashlight, Swiss Army knife, emergency supplies, etc. We will need to raise some funds for this purchase. The Board of ROC would like everyone that shows up for the trail runs over the next few weekends to consider paying a $ 2.00 drop in fee to cover the cost of this. ROC cannot use funds that we have raised for charity work for this type of purchase. If those of us that run or hike each Saturday each bring a toonie for the next few weekends we will have enough funds in a very short period of time. The total amount of the funds we need is estimated to be just over $ 225.00. One of the ROC Directors will be at the run this Saturday to collect the toonies….Thanks

This coming Saturday, March 25th is the 1st race in this year’s GutBuster Trail Racing Series. We will be car pooling from the Southgate Tim Horton’s, leaving there at 7:45 am for the 10:00 am start time of the race. When registering for the race please put down Runners of Compassion Nanaimo as your team affiliation. There is a team category that we could have a good shot at winning based on the caliber of the trail runners in ROC. I also have two complimentary entries to give away for Saturday’s race. If you want your name entered into the draw for these, send me an email. I will draw a name on Friday morning from those of you that have entered.

The number of people showing up for the Saturday morning trail runs continues to amaze me. Even with a large number of our members occupied with getting ready for the Comox Half, The Whidbey Island Half & Full, the Boston Marathon and the Rome Marathon there was still in excess of thirty people out for the run of Humility/Abyss. There were lots and lots of new faces in the crowd. A special thank you again, to those of you that readily agree to lead a group each weekend. If it wasn’t for the leaders we wouldn’t be able to do what we love to do. It was great to see that Island Timberlands have marked the trails in the area where the new logging is taking place. With the trails being marked it will be easy to re-establish the trails after the logging is complete. This is similar to what happened on the Cabin Connector trail. We were back running on the cabin connector trail just days after the logging had taken place. The trail will remain in place as the forest re-generates itself.



v Ab Class – the next round of Torture 101 (AB Class) as taught by Sean Lunny starts this Thursdays at 6:30PM, or next Monday at 6:30AM. If you want to join Sean’s class email him at seanlunny@shaw.ca the classes are fantastic for building up your core, which will greatly benefit your running and biking and who knows you just might get a six pak out of all the hard work.
v GutBuster # 1. This Saturday - March 25th race takes place 10:00 am at Royal Roads University just outside Victoria. Car pooling from Tim Horton’s http://www.gutbustertrailrun.com/home.html
v This week’s run – WESTWOOD LAKE - Remember, we now start at 7:00am – for those of you that are not coming down to the GutBuster with us, the group run will be a run of the Saddle from Westwood Lake. For those of you wanting to hike, you will have to organize yourselves for the hike as I will be going to the GutBuster, sorry.
Upcoming Stuff
* indicates trail race
· GutBuster # 1 Royal Roads - March 25th
· Sooke River 10km – April 2nd
· Whidbey Island Marathon – April 2nd
· Merville 15km – April 9th
· GutBuster # 2Mt. Tzouhalem – April 15th
· Boston Marathon – April 17th
· Sooke Spring Triathlon – April 23rd
· Vancouver Sun Run – April 23rd
· Times Colonist 10K – April 30th
· Vancouver Marathon – May 7th
· Oceanside 10k – May 7th
· Island Relay – May 27th
· Knee Knacker 25km Trail Race, North Vancouver – May 28th
· Oak Bay Half Marathon – May 28th
· GutBuster # 3 Mt. Douglas, Victoria – June 3rd
· Panoramic Classic Triathlon, Saanich – June 4th
· Edge to Edge Half & Full Marathon, Tofino – June 11th
· New Balance Half Iron, Victoria – June 18th
· Kusim Klimb, Sayward – June 17th
· Scotia Bank Half Marathon, Vancouver – June 25th
· Comfortably Numb 25km Trail Race – June 25th
· GutBuster # 4 – Westwood Lake Half Marathon & 8km – July 16th
· Full (50Km) & Half (25km) Monty Trail Races, Victoria – August 19th
· Log Train Trail Half & Full Marathons, Port Alberni – August 20th

Beers and Burgers for Benson

On April 9 (Sunday evening) NALT and Co. will be holding a "Beer and Burger" night FUNdraiser to raise money for Mount Benson. The Windward Pub has again generously offered to be our hosts for this fun evening. Beginning at 6:00pm there will be a choice of a delicious chicken or beef burger with fries or salad, and a glass of draft beer or pop, coffee or tea.

Tickets are $12 each.

Trail Bits 2006 #11

ROC Trail Bits # 11

I forgot to Thank Kathleen and the Social Committee for organizing the Snow
Shoeing trip to Mt Washington. Good job, I still hear lots of people talking
about the adventure.

A Thank You also goes out to Norm and Stefan and all the Frontrunners staff for hosting us at the store for coffee and baked
goods this past Saturday.

March 25th is the first race of the 2006 GutBuster Trail Racing Series. In
case you weren't aware of it Runners of Compassion is the Official Charity
of the series. With that in mind I would like to encourage as many of you as
possible to attend the upcoming races. Don't let the distance frighten you,
there is a choice of either a 5 km or 11.7 km race. Both of these races are
distances that are under what most of you trail run every Saturday morning.

Also, Good Luck to all of you running the Comox Half Marathon on Sunday.

Be sure to read below as there are a few new additions in regards to races
and clinics.

*      GutBuster # 1- Judging by the talk at coffee on the weekend and by
the emails I have received it sounds like we are going on a road trip to
Royal Roads. The March 25th race takes place 10:00 am at Royal Roads
University just outside Victoria. Let me know if you want to come down.
<http://www.gutbustertrailrun.com/home.html>
http://www.gutbustertrailrun.com/home.html

*      Mountain Bike Racing - Robin Dutton and Arrowsmith Cycles are holding
two mountain bike races in April. One on the 2nd and the 9th.  The April 2nd
is a cross country time trial of the Humility / Abyss loop.  Registration
starts at 10:00 and racing commences at 12:00.  The April 9th race is a
downhill race on the trail named "What's it's name" on Duomont, registration
is at 10:00 and start time is 12:00

*     Bike Repair Clinic - Robin Dutton is also holding a road/trailside
repair clinic on the 28th of March.  Topics that will be covered are flat
tires, broken chains and broken derailleur's, as well as anything else that
comes up.  Cost is $15 and includes a water bottle and tube.      Email
Robin at dutwil@telus.net for the
time and place.

*     Mountain Bike Riding Clinic -Sean Lunny is once again offering ROC a
Mountain Bike Clinic. Saturday April 29th 8:00 am - 10:00am. This two hour,
$ 20.00 clinic will teach you the basic techniques you should know before
venturing off into the woods. Proper up hill riding, down hill riding, how
to get over those dam logs lying across the trail, what you should take with
you when heading out for a ride, etc. 100% of the proceeds from this clinic
will go back to Runners of Compassion..Thanks Sean      Email Sean at
seanlunny@shaw.ca to reserve a
spot.

*     Island Relay - is fast approaching - May 27th. The one day relay
starts in Courtenay and follows the spectacular scenic highway through the
picturesque Vancouver Island communities to Nanaimo. Only eight runners
required per team for eight stages or Ultra distances of 50 km or 100 km.
This year the race ends in north Nanaimo. For more details go to
http://www.vancouverislandrelay.com <http://www.vancouverislandrelay.com/>
we should try and get a couple of ROC teams together for the relay. I have
attached a PDF for the Island Race Series.

*     An Evening of Adventure Racing - Mind over Mountain Adventure Racing -
Frontrunners and Ocean River Sports is proud to present "An Evening of
Adventure Racing". Only $10.00. Call the store 729-8200 and reserve your
spot. It will fill up, so don't delay.  Click
<http://www.mindovermountain.com/momar/training/specialevent_ar_night1.htm>
here for more info.

*     MOMAR Training Clinics Schedule - is now available. They are offering
clinics in Vancouver, Victoria, Courtenay, Duncan, Nanaimo, and Squamish
before every MOMAR. They have specific clinics to teach you how paddle
faster as well as an intro to mountain biking. And the ever popular MOMAR
101 clinic is back. This is the one that will give you the knowledge and
confidence to get to the start line of the MOMAR and navigate your way to
success! Clinics start in April. Click here
<http://www.mindovermountain.com/momar/training/clinics.htm>
for more info.

*     This week's run - This week is a run and hike is of the Humility Abyss
loop. 7:30 am under the power lines on Harewood Mines Road. DRIVING
DIRECTIONS: Take 5th Street exit from the Parkway; turn Right on Wakesiah;
Turn right on Nanaimo Lakes Road - follow for about 10 minutes - Turn LEFT
on Harewood Mines Road; Drive past the Dog Pound until you come to the power
lines. Please allow yourself about 15 minutes of driving time from the
Parkway. Better early than late. The run and the hike will both be about an
hour and twenty minutes. The hike will be doing a shorter route than the
run, obviously. Please let me know if you want to lead. Thanks.


Upcoming Stuff

*         Comox Half Marathon - March 19th
*         GutBuster # 1 Royal Roads - March 25th
*         Sooke River 10km - April 2nd
*         Whidbey Island Marathon - April 2nd
*         Merville 15km - April 9th
*         GutBuster # 2Mt. Tzouhalem - April 15th
*         Boston Marathon - April 17th
*         Sooke Spring Triathlon - April 23rd
*         Vancouver Sun Run - April 23rd
*         Times Colonist 10K - April 30th
*         Vancouver Marathon - May 7th
*         Oceanside 10k - May 7th
*         Island Relay - May 27th
*         Knee Knacker 25km Trail Race, North Vancouver - May 28th
*         Oak Bay Half Marathon - May 28th
*         GutBuster # 3 Mt. Douglas,  Victoria - June 3rd
*         Panoramic Classic Triathlon, Saanich - June 4th
*         Edge to Edge Half & Full Marathon, Tofino - June 11th
*         New Balance Half Iron, Victoria - June 18th
*         Kusim Klimb, Sayward - June 17th
*         Scotia Bank Half Marathon, Vancouver - June 25th
*         Comfortably Numb 25km Trail Race - June 25th
*         GutBuster # 4 - Westwood Lake Half Marathon & 8km - July 16th
*         Full (50Km) & Half (25km) Monty Trail Races, Victoria - August 19th
*         Log Train Trail Half & Full Marathons, Port Alberni - August 20th

MOMAR and Adventure Racing News

Frontrunners and Ocean River Sports is proud to present "An Evening of Adventure Racing" featuring a inspiring slide show from eight time MOMAR champ Dave Norona. From the jungles of Borneo, to the ice fields of Alaska, to mountain tops of New Zealand, join Dave on this multimedia adventure as he takes you on an inspiring and exciting journey from his years of international adventure racing. We will also be presenting a seminar on everything you need to know to do your first MOMAR. In this informative seminar, we will provide an overview of everything you'll need to know to get you to the start line of the MOMAR. We'll cover gear requirements, training tips, what to eat and drink during your race, and navigation. We'll even have sample maps from past MOMARs to show you what you can expect. Click here for more info.

The 2006 MOMAR Training Clinics Schedule is now available. We are offering clinics in Vancouver, Victoria, Courtenay, Duncan, Nanaimo, and Squamish before every MOMAR. We have specific clinics to teach you how paddle faster as well as an intro to mountain biking. And the ever popular MOMAR 101 clinic is back. This is the one that will give you the knowledge and confidence to get to the start line of the MOMAR and navigate your way to success! Clinics start in April. Click here for more info.

Trail Bits 2006 #10

ROC Trail Bits # 10

Long email today, sorry!
It sounds like the snow shoeing was “Fantastic” as one person put it? Glad to know that a number of you (23) were able to get out and enjoy something a little different on a Saturday morning. The guide managed to find a few hills along the way, so you were able to get a bit of a work out in as well. I have pasted in at the very bottom of this email four photos of the snowshoeing. I understand that there are a number of other photos that were taken, but I have not had them sent to me as of the time that I am emailing this to you. Hugh Proctor has a pair of Gaiters in his car left over from the weekend. He will bring them to the run this weekend.

Speaking of this weekends run; this coming weekend we are heading up to Dumont for our group run. Norm & Stefan will be hosting all of us back for coffee & baked items back at Frontrunners after run. If you are trail running or road running plan on dropping by the store after 9:00am.

In regards to the trail running I had a high volume of replies concerning last weeks email. The one point that everyone seems to agree on is that the runs need to remain social.

I am happy to report that the walk/hike/run group will finally be starting this coming Saturday. The first three weekends will concentrate on just getting some mileage in, getting the heart rate up and getting in some good cardio work in. We will start some running on April 1st if all goes according to plan. This Saturday we will hike into Ammonite Falls. Remember, I am not a babysitting service for out of town guests, old family members or kids.

This weeks Bits

• Sponsorship – If you or the company that you operate or work for would like to become involved as a sponsor of this years Half Marathon please drop me an email and I will discuss the options available. I can tailor a sponsorship plan to fit what ever budget you may have in mind…thank you!
  
• GutBuster # 1- the first race of the GutBuster Trail Racing Series is fast approaching. The March 25th race takes place 10:00 am at Royal Roads University just outside Victoria. The inaugural GutBuster at Royal Roads University last year was nothing but a success. The weather was perfect for racing which made for a nice and fast course. The short course was a demanding 6km and the long course was 11.7km. Both routes featured a cool run up the stairs in front of the historic Hatley Castle, but only the long course racers were fortunate enough to experience the love of the Gravel Pit. Put a team of 4 together and race in the team competition on the long course. Great Prizes. http://www.gutbustertrailrun.com/home.html
• Island Relay – is fast approaching – May 21st. The one day relay starts in Courtenay and follows the spectacular scenic highway through the picturesque Vancouver Island communities to Nanaimo. Only eight runners required per team for eight stages or Ultra distances of 50 km or 100 km. This year the race ends in north Nanaimo. For more details go to http://www.vancouverislandrelay.com We should try and get a couple of ROC teams together for the relay.
  
• An Evening of Adventure Racing - Mind Over Mountain Adventure Racing – Frontrunners and Ocean River Sports is proud to present "An Evening of Adventure Racing" featuring a inspiring slide show from eight time MOMAR champ Dave Norona. From the jungles of Borneo, to the ice fields of Alaska, to mountain tops of New Zealand, join Dave on this multimedia adventure as he takes you on an inspiring and exciting journey from his years of international adventure racing. We will also be presenting a seminar on everything you need to know to do your first MOMAR. In this informative seminar, we will provide an overview of everything you'll need to know to get you to the start line of the MOMAR. We'll cover gear requirements, training tips, what to eat and drink during your race, and navigation. We'll even have sample maps from past MOMARs to show you what you can expect. Click here for more info.
• MOMAR Training Clinics Schedule - is now available. They are offering clinics in Vancouver, Victoria, Courtenay, Duncan, Nanaimo, and Squamish before every MOMAR. They have specific clinics to teach you how paddle faster as well as an intro to mountain biking. And the ever popular MOMAR 101 clinic is back. This is the one that will give you the knowledge and confidence to get to the start line of the MOMAR and navigate your way to success! Clinics start in April. Click here for more info.
  
• Gear for Sale – If you are in the market for some high end gear at some really good prices check out the attached list of cool used stuff. Mountain bikes, MTB Shoes, Peddles, Parts, Saddle bags, Sun Glasses, Wet Suits, Surf Ski,. If you are interested in any of the items, drop me a note and I will give you the contact information.
  
• This weeks run – a return to the Dumont Trails – 7:30 am – If you need directions on how to get to Dumont Rd, please drop me an email. The run groups will be out for the usual hour and twenty minutes as will the hiking group. If you are hiking with me, please dress accordingly. If you are comfortably dressed when you get out of your vehicle you will be too warm once we start hiking.
• EVERYONE BACK TO FRONTRUNNERS AFTERWARDS FOR COFFEE & TREATS.
  

• Upcoming Stuff – check out the new additions on list
  * indicates trail race
  · Bazan Bay 8km – March 12th
  · Comox Half Marathon – March 19th
  · GutBuster # 1 Royal Roads - March 25th
  · Sooke River 10km – April 2nd
  · Whidbey Island Marathon – April 2nd
  · Merville 15km – April 9th
  · GutBuster # 2Mt. Tzouhalem – April 15th
  · Boston Marathon – April 17th
  · Sooke Spring Triathlon – April 23rd
  · Vancouver Sun Run – April 23rd
  · Times Colonist 10K – April 30th
  · Vancouver Marathon – May 7th
  · Oceanside 10k – May 7th
  · Knee Knacker 25km Trail Race, North Vancouver – May 28th
  · Oak Bay Half Marathon – May 28th
  · GutBuster # 3 Mt. Douglas, Victoria – June 3rd
  · Panoramic Classic Triathlon, Saanich – June 4th
  · Edge to Edge Half & Full Marathon, Tofino – June 11th
  · New Balance Half Iron, Victoria – June 18th
  · Kusim Klimb, Sayward – June 17th
  · Scotia Bank Half Marathon, Vancouver – June 25th
  · Comfortably Numb 25km Trail Race – June 25th
  · GutBuster # 4 – Westwood Lake Half Marathon & 8km – July 16th
  · Full (50Km) & Half (25km) Monty Trail Races, Victoria – August 19th
  · Log Train Trail Half & Full Marathons, Port Alberni – August 20th
  
  
  
  
  
  

Trail Bits 2006 #9

Trail Bits 2006 # 9

WE NOW RUN AT 7:30

I made a mistake in last weeks Trail Bits; this weekends run is not a run of Dumont due to the fact that most of the trail gang is going snow shoeing. Sorry about that.

If you are going snow shoeing please remember that car pooling LEAVES from Chapters at 7:30 am. Cost is $27.00. You pay it to Mt. Washington. It covers cost of rentals, guide and trail pass. Bring water and a snack in a back pack and dress in layers. It will be a blast.

If you have information that you would like me to pass along to the membership, please feel free to email.

“Every Step Counts”

Mt. Benson – by the time that you read this email, it will be public knowledge that the Coalition to Save Mt. Benson (Runners of Compassion, Nanaimo & Area Land Trust, Frontrunners, Tuesday Hikers, Thursday Hikers) working in partnership with the Regional District of Nanaimo have been successful in purchasing the summit of Mt. Benson. The deal to secure the top 523 acres surrounding the summit is done, all that remains now is for the RDN Board to ratify the final agreement tonight….. Tomorrow morning at 11:00 am, there will be a press conference at the Parkway trail rest stop and picnic area - at the junction of Northfield Road (great view of the mountain)
Sponsorship – If you or the company that you operate or work for would like to become involved as a sponsor of this years Half Marathon please drop me an email and I will discuss the options available. I can tailor a sponsorship plan to fit what ever budget you may have in mind…thank you!

GutBuster # 1- the first race of the GutBuster Trail Racing Series is fast approaching. The March 25th race takes place 10:00 am at Royal Roads University just outside Victoria. The inaugural GutBuster at Royal Roads University last year was nothing but a success. The weather was perfect for racing which made for a nice and fast course. The short course was a demanding 6km and the long course was 11.7km. Both routes featured a cool run up the stairs in front of the historic Hatley Castle, but only the long course racers were fortunate enough to experience the love of the Gravel Pit. Put a team of 4 together and race in the team competition on the long course. Great Prizes. http://www.gutbustertrailrun.com/home.html

Storage Space – As you are aware, ROC is partnering with Arrowsmith Bikes and the Boys & Girls Club in the Bikes for Tykes program (B4T). A problem has popped up that we hope that one of you can help us with: Storage Space. The response from people dropping off bikes has been tremendous, but Robin has now run out of space. His shop is full and his garage is full. If anyone of you knows of a storage space that that we could use “free of charge” for a period of 6 months can you please let me know and I will get Robin in touch with you.
The RUN Details – Westwood Lake one more time 7:30 am Seeing how a large number of people are away this weekend I think it is best if those of you who are not coming to Mt. Washington simply meet at Westwood and decide where you want to run. I think we have about 35 people going snow shoeing, so it will probably be a small turn out at the lake. Run Safe.

I promise that next weekend will be a run of the Dumont Trails.

A Few things to remember when running with the group:
Over 220 people now receive the Trail Bits each week, that’s a lot of people. If you see a new face in the group, please take a moment to introduce yourself, make them feel welcome. I am sure it can be a little intimidating for someone showing up at a strange location to run with a bunch of strangers on some unknown trail in the middle of no where at 7:30 in the morning. The run is intended to be social in nature. We always try to head back to Chapters for a coffee after.

If you ever need to stop to tie a shoe, take a washroom break, pick a rock out of your shoe or stop because of an injury, please yell out and tell someone. If we know you are stopped we can either wait for you or provide first aid assistance. The sweepers’ role is to normally make us aware of the need to stop, but there has been the odd occasion where it is the sweeper that has needed to stop. “When in doubt call out”

If you are leading a group please make sure you know who your sweeper is and stay in contact with them.

A group leader must do a head count at the start of the run

Leaders must periodically stop to re-group and re-check your numbers. This is especially important at all major trail intersections. Past experience has taught us that all groups should be stopping to re-group

When stopping to re-group please allow enough of a stop (1-2 minutes at the most) that all members of your group get a short break, not just the lead runners.

If you are leading a group please remember to not take the group out too fast in the early stages. This is a very comment complaint I hear.

If you know you have someone in your group who is too fast for your group, strongly suggest that they move up a group.

If you know that someone is in your group who will not be comfortable with the run pace of that particular group please mention it to them.

If you know that you are constantly running at the front of a certain group then you should move yourself up a group. You will have a more enjoyable run as will the group that you are no longer pushing the pace of.

Please remember that the Saturday runs are intended to be social in nature and are intended to be run at a pace that is comfortable for most. The runs are not intended to be a persons hard Saturday Morning Work Out……. If you need a hard work out, either step up a group or do it on another day.

Upcoming Stuff
· Bazan Bay 8km – March 12th
· Comox Half Marathon – March 19th
· GutBuster # 1 Royal Roads - March 25th
· Sooke River 10km – April 2nd
· Whidbey Island Marathon – April 2nd
· Merville 15km – April 9th
· GutBuster # 2Mt. Tzouhalem – April 15th
· Kusim Klimb – June
· GutBuster # 3 Mt. Douglas – June 3rd
· GutBuster # 4 – Westwood Lake Half Marathon & 8km – July 16th