ROC Trail Bits 2006 #34

Trail Bits # 34

I have attached a couple of items for you. One is a photo from Saturdays run the other is a Word Doc which fully explains a number of the fall clinics for Running, Ab Classes, Yoga, etc. Don’t delay in registering for the smaller capacity clinics as they always fill very quickly. Big thanks to Norm for hosting the run at his house. There was a ton of food.


Ø Half Marathon Message from Kim - Volunteers still needed Hello All! - Less than 3 weeks until the Half Marathon / 10K road race. I still need about 20 volunteers to Marshal the race. If you are not running and you are going to be in town, please consider helping out. It's a really fun event and your time is greatly appreciated. There is a volunteer’s luncheon at the Howard Johnson right after the awards ceremony. There is a volunteers meeting at NDSS track on Wednesday Sept. 6 at 6:30 pm where I will give everyone their assignment. Please email me at kimcoulthard@shaw.ca if you can help! Best Regards, Kim

Ø Westwood Lake 6km “a benefit for Mount Benson” – the inaugural Westwood Lake 6km Trail Race is SUNDAY, SEPTEMBER 24 AT 10:00. This 6km race/run/walk around Westwood Lake which is being staged in partnership with the Running Room is a fund raising benefit for NALT. All proceeds from the race will go towards helping to pay down the debt that NALT has from buying the top of Benson and creating the park. There will be the usual, food and drink, draw prizes, etc. Registration forms will be available at Frontrunners & Running Room.

Ø A Few things to remember when running with the group

Ø 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 7:00 in the morning. The run is intended to be social in nature. We always try to head back to Chapters for a coffee after.
Ø 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 have 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”
Ø If you are leading a group please make sure you know who your sweeper is and stay in contact with them.
Ø A group leader must do a head count at the start of the run
Ø 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
Ø 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.
Ø If you are leading a group please remember to not take the group out too fast in the early stages.
Ø If you know you have someone in your group who is too fast for your group, strongly suggest that they move up a group.
Ø 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.
Ø 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.


This week the Trail Run is a run of Humility Abyss. Usual time of 7:00am. Meet under the power lines by the yellow gate on Harewood Mines Road.
Driving Directions:

If coming from either the North or the South on the Parkway
Take 5th Street Exit off of the Parkway and head down the hill
Turn right on Wakesiah
Turn Right on Nanaimo Lakes road – follow for a few minutes
Turn LEFT on Harewood Mines Road. The Animal Control Shelter (pound) is on one corner, clear cut logging is on the other
Follow Harewood Mines Road for 500 meters, we will be under the power lines.

Please be sure to allow yourself at least 10 minutes driving time from the 5th Street exit to where we meet.