Trail Bits #16 2006

Trail Bits # 16
We still need you to bring your toonies.

Boy, what a small little crowd on Saturday at the lake. I think we had no more than 18 people. The Easter Long weekend took a lot of people away as they attended to family, friends, going skiing, racing in Boston, racing in the Mt. Tzouhalem GutBuster. Those of us there still managed to have a good time.

This coming Saturday, The Board of Directors of ROC needs your help and cooperation in moving the start time of the run to 7:45am. The reason for the change in time (this weekend only) is in order to facilitate our group being filmed as we start out on our run by Shaw Cable. Shaw is doing a video story about Runners of Compassion and the charity work we do in Nanaimo. The film footage will be part of their segments on Neighbourhood Heroes, which airs on cable channel #4. There will also be a story written by Mr. Bill Robinson appearing in the Nanaimo Daily News as part of this. Having a positive affect in Nanaimo and doing the work that we as well as providing funding to others is why we started ROC in the first place, the trail running is only the social side of our society.
We would really love to have a big turn out of folks for the filming. If you have an ROC shirt please wear it. If you have been thinking of buying one, now is the time to go by Frontrunners and pick one up. Saturday, Westwood Lake parking lot, 7:45am –
The walking group is now a walk/run group starting this weekend…come prepared.

Learn to Mountain Bike - On Saturday April 29th, Sean Lunny is offering a "learn to mountain bike clinic" for the ROC. The course is only $20 and all money raised will go back to the ROC. The clinic takes place from 8-10am. This is a great introduction or refresher for those of you that want to learn some of the nuances of riding the trails. I took this course myself in the fall and I couldn’t believe the difference that just two hours of “proper” instruction made to my riding. There is a proper way to ride up or down a hill and there is a way to get your tires over those roots or small logs without having to dismount. Let Sean show you how. Email Sean at seanlunny@shaw.ca to book your spot. A great course for that spouse or partner that needs that extra little bit of instruction, but doesn’t want you to be the one telling them.

Boys & Girls Club Marathon of Golf – The largest fund raiser of the year for the Boys and Girls Club of Central Vancouver Island is there annual Marathon of Golf, which is a 100 hole round of golf pledge raising event. They have asked ROC if we have any one in our membership that would like to enter into this event. I know we have lots of golfers, but do we have one that can handle a marathon.


Other bits of stuff
v It appears that everyone that went to Boston had great runs including a couple of PB’s. Check out the Boston Marathon website for all the searchable results.
v Once again the ROC gang turned in a strong performance at the GutBuster on Saturday. Suzanne Briggs won her age group again. 2 for 2 for her.
v Frontrunners Customer Appreciation Night/ Clubs Night- Thursday May 4th - Come out to this annual event. Talk to the reps, enter great draws, and get fabulous deals on merchandise in the store! Not to mention the opportunity to mingle and have munchies with all of your running buddies!

Clinics – lots and lots of clinics to choose from.

Ø Spin Classes - A new early morning spin class is set to start Tuesday April 25th, 6am. This clinic is 8 weeks and costs $50. You have the option of bringing your own bike and wind trainer or just using the spin bikes already at North Ridge Fitness. Watch for an upcoming evenings “outside” spin class. Stay tuned for details, seanlunny@shaw.ca

Ø Ab Classes - Core classes are also set to re-start. Five week sessions
Thursdays 6:30PM, April 27 - May 25th
Mondays 6:30AM, May 1 - May 29th Cost is $20. seanlunny@shaw.ca

Ø May 1st- Women's Night (FREE!!) Join FR for this amazing night just for women. Make it a girl’s night out! Mingle, enjoy a glass of wine and nibblies, learn about proper sports bra fit and leave inspired by hearing accomplished runner, mother of twins, and teacher Bobbie Jensen speak on Striking a Balance! Doors open at 6:45pm. The evening begins at 7pm. RSVP for this FREE evening by calling Frontrunners at 729-8200.

Ø Frontrunners Ready for Running Clinic ($30)-4 week clinic designed to get you ready for “The Learn to Run Program”. Starts May 25th. Clinic Runs on Thursdays at 6pm and is led by Gillian Goerzen.

Ø Brooks/Frontrunners Learn to Run 10k Clinic ($95)- 12 week learn to run program will take you from walking to running your first 10k at the Nanaimo Daily News Harbour City 10k in September. Starts June20th. Clinic Runs on Tuesdays at 6:30pm and is led by Gillian Goerzen and Stefan Jakobsen.

Ø Brooks/ Frontrunners Beginner Half Marathon Clinic ($95) -16 week clinic designed for those looking to train for their first half marathon or for 'proud back of the packers.' Train for the Nanaimo Daily News Harbour City Half Marathon. Clinic runs Saturdays at 8:30am and is led by Gillian Goerzen

Ø Brooks/ Frontrunners Advanced Half Marathon Program ($95) -12 week clinic designed to take your half marathon training to the next level. Training for the Nanaimo Daily News Harbour City Half Marathon. Starts June 20th. Clinic Runs Tuesdays at 6:30am and is led by John Loewen and Stefan Jakobsen.

Ø New Balance/ Frontrunners Advanced Marathon Program ($95) -16 week clinic designed to take you to the marathon distance in four hours or under. Starts June 22nd. Clinic Runs Thursdays at 6:15pm and is led by John Loewen and Stefan Jakobsen.

Ø Saucony/ Frontrunners Beginner Triathlon Clinic ($95) -8 week clinic to give you the tools and training program to put 'everything together' and complete your first Triathlon. Program is geared to a Sprint Distance Triathlon (500m swim/ 20k bike/ 5k run). Starts May 6th. Clinic runs on Monday evenings and Saturday mornings and is led by Gillian Goerzen.

Ø Frontrunners Open Water Swimming Clinic ($95)- 12 session clinic designed to help you gain the skills you need to be effective swimming in the open water. Starts May 10th. Clinic runs on Wednesdays at 7pm and is led by Tony Theriault and Kathie Van Doorn.

Ø NEW! Yoga for Runners ($25)- Yoga for runners is a 45 min class that will help you increase your mileage, prevent injury and shorten recovery times during the race season. The sessions will focus on hips, in particular, hip flexors, IT bands and hamstring flexibility. This class is designed for all levels of flexibility and for those individuals would like to deepen their enjoyment of running. Starts May 8th. Mondays at 6:45pm led by Dominique Sullivan. Contact Dominique directly for questions or to register at dom_sull@shaw.ca

This week run location – Westwood Lake for one more time. 7:45 AM for the video taping and then off for the run. The hiking group is now a walk/run group starting this Saturday….come prepared to run.
Upcoming Stuff
* indicates trail race
· 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