Notes from Bastion Ross: Auld Lang Syne

Dear Bastion

The last month has been one for the ages, hopefully not to be seen for a long, long time to come. 2006 has also been memorable in a lot of other ways other than wind, rain, droughts, earthquakes, etc. There has been weddings, births, passings, graduations, comings and goings in our little community, with some good times had and records set in the past twelve months. There was Steve Osadiuk's victory at Victoria, the great day at Cedar, Norm's win at the Momar, Stefan heading off to Turkey, we lost a Ferry and everybody watched some eagles for a while.

We bid a fond farewell to 2006 this Sunday night and welcome a brave new 2007 in on Monday morning (as a public service I've included the lyrics to Auld Lang Syne). In that spirit our New Years Run and Dip is going down at 10:00 am at Westwood Lake. We gather together for a social run of the lake finished off with an optional dip into the lake. Plenty of coffee, hot
chocolate and cinnamon buns available for everyone afterwards as we catch up on all the great things we will accomplish in 2007. The weather looks good with no chance of ice on the lake. In past years some people have reported meeting God after a headlong dive but a quick dash in and out should be no problem at all.

And why do we do this, you might ask? The principle behind all dips and swims is the same. It is a way to create a clean slate for yourself. A rebirth, and all births are by nature painful as a method of opening our minds to new realities. If we didn't have a clean slate there would be no
hope for the future because we would be stuck with a huge staggering load of emotional and spiritual baggage as the years rolled by. So do yourself a favour and participate in this golden opportunity to shed your burdens and make 2007 the best year yet.

Next Sunday, January 7th is the annual AGM at the lounge in Earls. A social kicks off at 5:00 pm and the AGM starts at 6:00. Afterwards the social will go until the last person drops. Free appies and a drink provided. It should be a good way to unwind before the work week starts
again.

The Island Series is starting on January 14th in Saanich with the third race, our own Cedar 12 K happening on February 11th. If you can help out by volunteering there are positions available such as parking or registration which can allow you to still do the race. Then there are road
marshal and food jobs that are great for those who don't want to race.

Email me or Robert Cross at robertcross@telus.net to sign up.

As we head into the new year it is time once again for me to remind people to pay their dues for 2007. Fees are the same as always. $10 for individual membership and $15 for family. You can pick up membership forms at Frontrunners or you get one online in the Membership section of the Bastion website (just scroll down a bit.). The address is http://www.bastionrunning.ca . You can also pay online there via Events Online. Its quick and painless and the way of the future. If you go with the hard copy forms, you can pay your dues at Frontrunners, give it to one of the Executive or you can mail it to;

Bastion Running Club
P.O. Box 2004
Nanaimo, B.C.
V9R 6X5

Party Smarty,
Ross

ROC Trail Bits 2006 #52

Trail Bits # 52 – Important Notice

As this is the last weekly email of 2006 (#52) it is time once again time for me to send out the annual Membership Renewal forms. Due to liability concerns we have had to develop a new membership form this year, which includes a Waiver Form, which needs to be signed and returned. The Board has also been informed that due to liability concerns I should not email the Trail Bits out to people that are not paid members of Runners of Compassion and/or who have not signed the Waiver Form. If you are a new member of ROC since the end of September 2006, you are considered paid for 2007. I will need the signed form back though.

You should be aware that as of the January 31, 2007 Trail Bits I will have to remove the email addresses of any people who have not returned their signed Wavier Form and Membership Form….sorry.

On a lighter note, The Run of Humility/Abyss on Saturday was fantastic... what a perfect run to have just two days before Christmas. A light dusting of fresh snow had fallen during the early hours of the morning leaving everything white, bright and Christmassy. The trails in this area are in fantastic shape despite all of the wind we have had the last few weeks with virtually no blow down across any of the trails. If you are looking for clear trails to run or mountain bike on, this is the area to go. The rocks are a wee bit slippery so be careful.

Ø The Runners of Compassion Annual General Meeting is Saturday January 27^th @ 10:00 am. Location TBA

Ø New Years Day Run & Dip – Don’t forget that on New Years Day @ 10:00 the Bastion Running Club is hosting their Annual Run & Dip. A quick run around Westwood Lake followed by an “optional swim”. Complimentary Hot Drinks and Warm Cinnamon Buns will be served. Everyone is welcome!!!!

Ø Snow Shoe Racing – The Yeti Snow Shoe race is January 20^th at Mount Washington. 5Km & 10km…..now before you roll your eyes and think, ya right count me out…… Remember this! It wasn’t that long ago when a number of you considered a trail run being a run of The Parkway Trail on a warm sunny Saturday morning. Now you are meeting in the dark on a cold snowy morning to run on trails that are covered in roots, rocks, mud and water. It is amazing what we can do when we have the support of the group to guide us and encourage us (they call it peer pressure in high school). So, keeping that in mind……there are a number of us that are going up to race, some in the 5km and some in the 10km…..wanna come, drop me a note…… think about it. www.theyeti.ca

Ø Malaspina 5 km run – Sunday, January 14th at 10 am. This is the same day as the Pioneer 8 km down in Victoria, but this run is free and close to home. The race starts just outside the Malaspina gymnasium with registration starting at 9 am and going to 9:50 am. Frontrunners and Jumpin' Java are the sponsors again this year so great coffee and prizes will be handed out. People can register by e-mailing Mike James at jamesm@mala.bc.ca.

This week’s trail run –The Trail runs now start at 8:00 am. The run this week the run are the Dumont Trails – please meet at 8:00 am by the yellow gate.

DIRECTIONS:

If you live in north Nanaimo,

o Take Metral Drive to Duomont Road.

o Turn on to Duomont Road and head out past the Black Bear Pub.

o Follow this road for 10 minutes or until you come to the T-Junction with Biggs & Weigles Road.

o Turn Right and head up the hill for a couple of minutes.

If you live in central or South Nanaimo

o Take the Parkway to the Jingle Pot/Mostar exit – Turn Left at this intersection.

o Immediately turn right on to Biggs Road. Stay on this road.

o You will drive past the Correctional Facility, past the farm fields and will then start heading up the hill. Keep heading up the hill.

o This road simply changes its name and becomes Weigles Rd. Keep driving up the hill.

You will see us on the side of the road by the yellow gate. If you get to the flat part of road near the Wasteland Motto Cross Track, you have gone too far.

Funeral Services for Gavin Fletcher

I now have details to pass along to you in regards to Gavin's funeralservice and memorial.* The funeral service for Gavin will be held this Sunday, December 17,1:30pm at Brechin United Church in Nanaimo - 1998 Estevan Rd. Please beadvised that due to scheduling constraints with the church, the service muststart at 1:30pm sharp. Please allow your self ample time to find parking andbe seated prior to this time. Parking at the church is somewhat limited* There will be a memorial service for Gavin immediately following atthe Nanaimo Golf Course from 2:30-4:30. Natalie really wants Gavin to beremembered properly, therefore the family will be having an open microphoneat the memorial for people to speak about Gavin and how he impacted theirlives etc.The family has requested that In lieu of flowers that money can be donatedthrough the TD bank to a trust fund for the children (Claudia 6 and Sophia 5months) the details of the trust fund are still being finalized. Once thosedetails are available they will be passed along......If you want to send acard to Natalie and the girls, please drop them off at Frontrunners inLongwood Station. Lisa will collect the cards and take them to Natalie nextweek.* There will be a memorial run of the Saddle Trail for Gavin thisSaturday morning at 7:30am starting from the Westwood Lake Parking Lot. Therun will be about and hour and 30 minutes in length, and is on fairlychallenging single track trails. This trail was Gavin's favorite route torun.In regards to what else we can do for the Natalie and the girls thosedetails are being worked on. If you have any questions or are in need ofdirections to the funeral or the memorial service, please email me at thisaddress. danbrady@shaw.caTake care,Dan

ROC Trail Bits 2006 #50

Trail Bits # 50

I was going to start off this weeks email with the piece that I wrote aboutthe run last Saturday, but instead I am going to start off by writing to youabout Gavin Fletcher. Gavin Fletcher as some of you might know was sadlykilled in a car accident last night while returning home to Nanaimo after aday of work in Victoria where he worked for the Times Colonist as the SportsEditor. Gavin leaves behind his wife Natalie and two very young daughters. Gavin who has been a member of ROC since our very early days was an amazingfriend and athlete, but first and foremost he was a true family man. No matter what he was doing, his thoughts and comments would eventually turn tobe about his family. Whether it was forgoing that coffee at Starbucks aftera run or skipping a beer in the pub, his priority was to always get home toNatalie and the girls. He was a family man in the true sense of the words.My first real memory of Gavin is from a few years back when ROC ran up atStrathcona Park one hot summer day. While the rest of us choose to drive tothe top of Mount Washington to start the run, Gavin decided to park his carat the bottom of the mountain and ride his mountain bike up to the top.After meeting us at the assigned time, he downed a half a bottle of waterand then set out with us for what ended up being a very strenuous 2 ½ hourtrail run. After the run, he hopped back on his bike and rode away……he wasthat kind of guy. He would always amaze you with his ability. Whether it wasriding his bike up to the top of a mountain to run or deciding on a whimthat he should train for a triathlon or compete in an Adventure Race healways did things with a smile on his face, a great attitude and with greatresults. Gavin was very humble in his abilities. No matter how well heplaced in a raced he was never quick to tell you how he did, you would haveto drag it out of him. He would always tell you that he wasn’t in shape,that he had to lose 30 pounds and that he needed to start training. I willsadly miss Gavin; he had very quickly become a very good friend. I will misshis laughter, his smiling face and his great stories.A lot of you have asked how we can help Gavin’s family. I don’t know theanswer to that question yet, but we have offered on behalf of ROC dowhatever we can to help his family. This is a picture of Gavin paddling with half a broken paddle in theSeptember MOMAR Race. He is pictured here with his team mate and Adventureracing mentor, Rumon Carter. In memory of Gavin, this Saturdays Trail run will be a run of the Saddle which was one of Gavin’s favorite runs.

* Hamperville – a reminder that it is this Saturday at 11:00am - Thisshould give people enough time to get home and change after the run. It iscold in the Co-op building so please dress accordingly.

PLEASE NOTE - The location of Hamperville has been moved to 867 Bruce Ave in Harewood. This isthe old Co-op Building. Can you please email confirmation to me that you areable to come and help? We need to have at least 20 people volunteering.https://helpdesk.islandnet.com/email.php?cmd=compose&toÚnbrady@shaw.ca

* Malaspina 5 km run – Sunday, January 14th at 10 am. This is the sameday as the Pioneer 8 km down in Victoria, but this run is free and close tohome. The race starts just outside the Malaspina gymnasium withregistration starting at 9 am and going to 9:50 am. Frontrunners andJumpin' Java are the sponsors again this year so great coffee and prizeswill be handed out. People can register by e-mailing Mike James athttps://helpdesk.islandnet.com/email.php?cmd=compose&to=jamesm@mala.bc.ca.

* Oak Bay Bikes 2007 Spin Program – Here is the class schedule forJanuary 2007…………..They will be offering two classes that will take place atNorth Ridge Fitness Center. 1. Wednesdays, 6:30PM starting January 17th 2. Thursdays, 6AM starting January 18thThey will also be offering two other classes that will takeplace in their bike shop. 1. Mondays, 6:30PM starting January 15th (this class is new and willrun dependent on registration numbers). 2. Fridays, 9:00AM starting January 19th. For more information please contact Sean or Corey at 760-0211,or at https://helpdesk.islandnet.com/email.php?cmd=compose&to=oakbaybikesnanaimo@shaw.ca

* Tri -Swimming Lessons – Once again Margie will be offering Tri -Group Swimming lessons starting on Jan. 8, Monday, 6:00-7:15pm,$110/10weeks, if you are interested please email Margie https://helpdesk.islandnet.com/email.php?cmd=compose&to=misanderson@shaw.ca

* 10km, Half Marathon & Marathon Training clinics – if you arelooking for a training clinic for the New Year, checkout these links toFrontrunners and Running Room. All sorts of clinics to choose from.Everything from the beginners Learn to Run 10km to the Speed clinics forthose of you looking to lower your half marathon & marathon times.Frontrunners http://nanaimo.frontrunners.ca/clinics/index.phpRunning Room http://www.events.runningroom.com/hm2

* This week’s trail run – The Saddle – Meet in the Westwood Lake ParkingLot at 7:30am for the run.

* Upcoming runs: Ammonite Falls - as soon as weather permits.Boxing DaySocial Run – 8:00am, Westwood Lake. Good chance to shed the extra poundagegained from eating all that turkey thenight before. Feel free to bring some backed goods to share afterwards.

New Year Day Run & Dip - 10:00am –Westwood Lake - come join Bastion Running Cub members in their annual runaround the lakefollowed by a quick swim (optional), hot chocolate, baked goods and drawprizes. No charge.

Notes from Bastion Ross: All too Short a Road

Dear Bastion.

Most of you have already heard the sad news of the tragic passing of one of our members, Gavin Fletcher, this Monday. It is not an easy thing when such a relatively young man is taken but especially hard when he leaves behind a young family. Our hearts go out to Natalie and his two daughters.

Gavin was a talented athlete who never considered himself one and always seemed to live by the credo, seize the day. He was game for any new adventure that came along but did not let any endeavour consume him. He did not live to train and he was extremely level headed about his priorities in life.The first time I met Gavin was at the Island Relay when he ran on a Bastion team and I was volunteering. I was stationed at Gavin's transition point during the day and after the race I helped the photographer round up the teams for their team pictures. He was always smiling and had a positive attitude and I remember the photo attached very well and it is evident what was important to Gavin in life. I ran with Gavin a few times with ROC and the thing I remember most for some reason is him running with his puppy and trying to get him used to running with people.Because Gavin had such a great attitude about sports he had a knack for inspiring the timid and doubting to expanding what they thought was possible for them to do and to convince them to try new things. He seemed to make things appear less intimidating.

I was talking to Marilyn Funk last night and she told me that she commuted to Victoria with Gavin a while ago and that he got her into cycling. They would be dropped off some distance from Victoria and they would do long rides into work. Anybody who knows how whiny Marilyn is, knows how hard that is. Today she still uses her bike to get to work even though its now to Malaspina College.I knew that Marilyn rode a bike to Victoria but I did not know it was Gavin that started her off. I'm sure there are a lot of stories out there about Gavin that nobody knows about and I have attached an important message from Dan Brady that he asked me to pass along about the funeral service and memorial for Gavin this Sunday. Also a trust fund for the family is being set up and Frontrunners is accepting any cards for Natalie and the girls. They will be picked up next week.

Nothing much else to say.

Ross

Notes from Bastion Ross: Dangerous Times....

Dear Bastion.

We've made it through the worst and the snow should be gone by Saturday. Lots of rain forecast but that's not going to stop us. This is the most dangerous time of all. Most of the clinics have stopped until the New Year while we are ramp up our entertaining and eating. All those meals and desserts can be too much. You can't even go to a store without tripping over a big stack of chocolates that stretch to the horizon. And the weather doesn't help either. The sun is rising later and setting earlier and when it's dark the temperature goes way down. Then you got snow and rain to contend with. All this makes it very easy indeed to make excuses to not do any exercise at all. Meanwhile our waistlines just keep growing.

We need willpower and discipline more than ever this time of year. Pick your run days and stick with them even if its a real ugly day out there. Hang on until January and everything starts to pick up again.

This Saturday is the Stewart Mountain 10 miler, the last cross country race of the year for us. They are saving the best for the last but I don't know what conditions the trails are in. Details in the Events page. There is also the 10 K Sprint to the Spit up in Courteney on Saturday but I don't know much beyond it is at Goose Spit and that it starts at 10:00 am. Should be scenic if the weather holds.You can look forward to the ROC Boxing Day run to get you out of the recliner and burning off the Christmas calories. Then on New Years Day the Run and Dip is going down at Westwood Lake. Bastion will supply the food and drinks, all you have to do is bring a towel.

The 2007 Frontrunners Island Series is coming up fast with the first, the Pioneer 8 K, happening in Saanich on January 14, 2007. Have you got your discount race package yet? Whatever you do, make a plan to do the Cedar 12 K on February 11. There's nothing I enjoy more than seeing hundreds of great racers eating up the roads at Cedar on a great Sunday morning.All the clinics are gearing up for the New Year. Frontrunners has everything from beginners to advanced 10 K, half and full marathon clinics starting in January. The half and full marathon ones train towards either the Eugene Marathon or Vancouver, so if you've been wanting to do a road trip to Eugene for their race, now is the time to go for it. New Women's Pace run clinics, ab classes, yoga, Tuesday night interval work, all have got their schedule set to go, so go to the Frontrunners clinic page at http://nanaimo.frontrunners.ca/clinics/index.php

Beyond that there are running clinics, new swim classes from Margie Sanderson, spinning classes at Oak Bay Bikes, Robin should still be going at Arrowsmith Bikes, new yoga classes from Kavita Maharaj and you should have enough to grab your interest. You can find all of them in the Clinics page in the Bastion site.

Fight the fat,Ross

ROC Trail Bits 2006 #49

Runners of Compassion Trail Bits # 49

Looking for that extra stocking stuffer for yourself? How about an ROC technical top or a ROC logoed Helly Hansen Toque? These items are now on sale at Frontrunners. The running tops are $30.00 and the toques are $22.00.

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Peaceful Warrior – Suzan Briggs special showing of the Peaceful Warrior, which had to be cancelled last week due the snow has been re-scheduled for this Wednesday, December 6<sup>th</sup>, 7:30pm, in Room 203, Building 200, Malaspina College, and Cost is $12.00 Please contact Suzan at dogwood1@shaw.ca to reserve your ticket. Seating is limited so order early.

Ø Arrowsmith Bikes Anniversary Sale – Robin would like to invite everyone to his First Anniversary Sale. The sale will run from 10 – 9ish, and from 6-9 if you want to hang out, chat and drink free beer and pop you are more than welcome to do that too.

Ø Tri -Swimming Lessons – Once again Margie will be offering Tri - Group Swimming lessons starting on Jan. 8, Monday, 6:00-7:15pm, $110/10weeks, if you are interested please email Margie misanderson@shaw.ca

Ø New Balance Half Iron – the date for this year’s New Balance Half Iron Triathlon in Victoria is June 17<sup>th</sup>.

Ø Self-Transcendence Triathlon - Mark you calendars for AUGUST 5, 2007. The organizing committee for this event is busy working on improvements for the 2007 event. They will have some new categories including a Duathalon team category as well as a team category for participating Police, Firemen and Paramedics. Look for their new website and entry forms to be available April 1, 2007.

Ø Shawnigan Lake Momar (Mind over Mountain Adventure Race) - JULY 7, 2007- this is a new location for the race and is the race that Sean is gearing the MOMAR training clinic for. This race will feature the return of the Short Course option for those of you that are not quite up to doing the full MOMAR. The Short Course will have a shorter kayak (6km); beginner to intermediate mountain biking; and easy navigation. Teams of 2 only for the Short course option..

This weeks trail run – Linley Valley – 7:30am – Burma Road. Apparently the trails in the valley are not in too bad a shape. There may still be snow in places and the trails could be slippery in places, so please run with caution this weekend.

Driving Directions

Take Rutherford Rd to Vanderneuk; (the top of the hill).

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 of this road.

If you start to drive down the really steep hill you have missed the turn on to Burma.

Ø Upcoming runs: Ammonite Falls - as soon as weather permits.

Boxing Day Social Run – 8:00am, Westwood Lake. Good chance to shed the extra poundage gained from eating all that turkey the night before. Feel free to bring some backed goods to share afterwards.

New Year Day Run & Dip - 10:00am – Westwood Lake - come join Bastion Running Cub members in their annual run around the lake followed by a quick swim (optional), hot chocolate, baked goods and draw prizes. No charge.