Frontrunners Nanaimo

FLETCHER'S CHALLENGE EVENT THIS FRIDAY

2007-04-04T16:33:00.000-07:00

The Fletcher’s Challenge 12km Trail Race and 6km Family Walk is this Friday,

April 6^th (Good Friday)

Start time is 10:00 am – Westwood Lake.

Please come out and support this important fund raiser.

I have attached two versions of the registration form for you to print off. You can drop off your completed forms at Frontrunners. There will also be day of race registration starting at 9:00 am at the Lake.

$20.00 for individual trail racers

$20.00 for a Family of Westwood Walkers

Trail Bits 2007 #14

2007-04-04T16:29:00.000-07:00

Trail Bits # 14

Every morning in Africa a gazelle wakes up. It knows it must move faster than the lion or it will not survive. Every morning a lion wakes up and it knows it must move faster than the slowest gazelle or it will starve. It doesn't matter if you are the lion or the gazelle, when the sun comes up, you better be moving."

I don’t have a lot to write in terms of last weekends run, other than to say that even though I couldn’t run with the group this weekend, I did hear good reports of the new routes that were explored. I was lucky enough on the weekend to have had reason to be on Hornby Island on Saturday morning and had the opportunity to run the cliffs and bluffs of Halliwell Park. If you ever have the opportunity to get over to Hornby you have to run in this park. It is one of the most amazing places to run on the West Coast of BC.

Ø Fletchers Challenge Trail Race and Walk- everything is set to go for Friday morning. You can register on the day of the race starting at 9:00am. Don’t forget that we do have a walk available for those of you that don’t want to trail run….lots of great draw prizes are available for both walkers and runners have been donated by Frontrunners, Howard Johnson Hotels, Arrowsmith Bikes, Running Room, Oak Bay Bikes, Yvonne Visser, Tony Pires. Race starts at 10:00…hope to see you there.

Ø News from Arrowsmith Bikes

· Now Open Sundays - That’s right, as of April they are now open on Sundays and will be until late September. Hours will be from 12 until 5. During these hours you will be able to drop off repairs, pick up repairs and grab any last minute items for your epic weekend ride.

· Kids Rides -Starting in April, every Thursday at 6:30pm kids between the ages of 8 and 12 are invited to come and join us for a cross country style mountain bike ride. The rides will range in duration between 1 and 1 1/2 hours. They will need a mountain bike in good working order and a safe helmet and weather suitable clothing. Parents are more than welcome to tag along for the ride. If you have any questions give Robin a call at the shop. 758-6675

· Upcoming Events -

o FloraGlo Island Series DH # 2 -On April 15, the Nanaimo Mountain Bike Club and Arrowsmith Bikes will be hosting the second downhill race in the FloraGlo Island Cup MTB Series. You will need a membership for a Vancouver Island based cycling club that belongs to the Vancouver Island Mountain Bike Association and pay about $15 for an entry fee, and you will be good to race. Shuttles, costing $10, will start at 9:00am well as registration and racing will begin at 12:00. The race will take place on Banshee Blvd. and the new trail Kiera, which are located up Duomont Rd by the Wastelands Motocross Track. If you have any other questions please call Arrowsmith Bikes at 250-758-6675. Full face helmets are mandatory.

o FloraGlo Island Series XC # 2 The Nanaimo xc race has changed venues this year and will be located up Duomont Rd. It will take place on April 22 and will be hosted by the Nanaimo Mountain Bike Club and Arrowsmith Bikes. Registration will commence at 10am and go until 11:30, with racing starting at 12:00. As with the dh races you must be a member of an island cycling club. The race fee is $15 and if you have any further questions please call the shop at 250-758-6675.

This weeks’ Saturday Run will be a run of the Dumont Trails at 7:30am

DRIVING 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.

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.

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.

Upcoming Races

o Diez Vista 50km Trail Run www.diezvista.itgo.com

o Sooke River 10k – April 15 www.vira.bc.ca/default.aspx?PageID=1002

o Whidbey Island Marathon & Half Marathon – April 15 www.whidbeyislandmarathon.com

o Boston Marathon – April 16 www.bostonmarathon.org/BostonMarathon

o GutBuster # 2 – Mount Tzouhalem (Duncan) – April 21 www.gutbustertrailrun.com

o Port Alberni Paper Chase 10km – April 22^nd http://arrowsmithradicalrunners.com

o Vancouver Sun Run – April 22 www.canada.com/vancouversun/sunrun/index.html

o Times Colonist 10km – April 29 www.tc10k.ca

o Elk & Beaver Lake Ultras (50k, 100k, 50miles, 100 miles – May 5 www.pih.bc.ca/elk-beaver-ultra.html

o Vancouver Marathon & Half Marathon – May 6 www.vanmarathon.ca/hm

o Mind over Mountain Adventure Race – Squamish – May 12 www.mindovermountain.com/momar/schedule/momar_001/momar_001.htm

o Oak Bay Half Marathon – May 20 www.peninsularunners.com/events/oakbayhalf.htm

o Victoria International Triathlon – May 26 www.lancewatson.com/VictoriaInternationalHalf-Iron.htm

o Iron Knee 25Km Trail Run – North Vancouver May 27 www.ironknee.ca

o Tender Knee 12km Trail Run – North Vancouver May 27 www.ironknee.ca

o GutBuster #3 – Mt Douglas (ROC Victoria) – June 2 www.gutbustertrailrun.com

o Port Angeles Marathon & Half Marathon – June 10 www.nodm.com

o Edge to Edge Marathon – Tofino to Ucluelet – June 10 www.edgetoedgemarathon.com

o New Balance Half Iron (Norms Race) – Victoria – June 16 www.island-multi-sports.com/Half%20Iron/index.htm

o Scotia Bank Half Marathon & 5K – June 24 www.canadarunningseries.com/svhm

o Mind over Mountain Adventure Race – Shawnigan Lake – July 7 www.mindovermountain.com/momar/schedule/momar_001/momar_001.htm

o Squamish Thunder Trail Race -10k or 16k trail race July 14 www.ironlung.ca

o GutBuster # 4 – Westwood Lake Half – July 15 www.gutbustertrailrun.com

o Iron Lung 10k & 20k trail races North Vancouver August 19^th www.ironlung.ca

o Nanaimo Daily News Harbour City Half & 10K Road Race – September 9 www.harbourcityhalf.com

o Run For the Mountain 6k – Westwood Lake – September 22

o Yellow Point Pant & Paddle – September 23^rd www.pantandpaddle.net

o Mind over Mountain Adventure Race – Cumberland – Sept 29 www.mindovermountain.com/momar/schedule/momar_001/momar_001.htm

o Haney to Harrison Road Relay & 100k Ultra http://www.bcathletics.org/H2H

ROC Trail Bits 2007 #10

2007-03-07T16:34:00.000-08:00

Trail Bits # 10

This past Saturday we were greeted by a couple of inches of snow on the ground as we cruised around the trails in the upper reaches of Dumont. It made for a really nice quiet run. A wee bit slippery in sections, but all of it was runnable. Sadly, there is already garbage being disposed of on land that just a couple of weeks ago was cleaned up by a number of you…..I don’t understand it!

There are a couple of news items to pass along to you; The first item being that we are now starting to get some Funding Applications coming in, which is great, keep spreading the word. If you know of places or individuals that you think ROC should consider funding please contact Erik Sundbye sundbyec@shaw.ca the Funds Distribution Director for Runners of Compassion. Please remember that our main focus is to help women & children in need and that we prefer to fund directly to the person or place in need rather than funding a large organization such as United Way. The www.runnersofcompassionnanaimo.com web site has more details.

ROC Nanaimo will be helping Scott Barron, Jason Blanchette and Monti Burtini with the staging of the Fletcher’s Challenge 12km Trail Race and 6km Family Walk on Good Friday, April 6^th starting at 10:00 am – Westwood Lake. ROC members will also be helping over the Spring Break period to complete the bathroom renovation that Gavin & Natalie had started just prior to Gavin’s death. Details about both these initiatives are below.

If you have items or announcements that you would like me to mention in any upcoming Trail Bits, I would ask that you have that information to me by no later than Monday evening. I prefer to not have to send out “Late Additions” to people…..thanks for your cooperation on this.

Ø Bathroom Project – As you may be aware, a number of ROC members are helping out Gavin’s Family by finishing the bathroom renovation project that Natalie and Gavin had just started to work on prior to Gavin’s death. With Natalie scheduled to be away from March 17 to the 25^th there is a great opportunity to get in and get it all completed so that when she comes home it's all done. Some of you guys & gals on this email list have previously offered to provide or source labour and materials for this job, we now need you to re-confirm that commitment so we can make up a work schedule and a budget. Time is short, so can you please respond as soon as possible to us. Please email Scott Barron at geo.max@telus.net

Skills Required: Framer; Plumber; Electrician; Dry Waller; Tile setter; Painter; Finishing carpenter; General laborer

Materials Required: Toilet, Sink, Shower Stall, Shower Door, Plumbing Supplies, Framing Supplies, Drywall, Drywall supplies, Electrical Supplies (wire, switches, etc), Cabinet, Flooring, Paint, Shower Tile, Floor Tile, Finishing Carpentry supplies, Round skylight, Bathroom Mirror, Light Fixture, Bathroom accessories

Ø Fletcher’s Challenge 12km Trail Race and 6km Family Walk – Is taking place on Good Friday, 10:00am. I have attached a registration form in both a PDF and a Word file format. We would love to have a great number of ROC members present for this event. We want to raise as much money as we can for Gavin’s family. You can either run the new trail race route we have put together or you can bring the whole family along and participate in the Family 6Km walk around the lake. $20.00 for the run or $ 20.00 for the whole family to walk. Lots of draw prizes, hot chocolate, coffee and HOMEMADE BAKED GOODS. Speaking of which, if you can help with baking cookies for this event can you please contact Norm Thibault (Doughboy) at normont@islandnet.com Norm is coordinating the cookies. If you can help with marshalling on the race course can you please contact Monti Burtini burtini@shaw.ca or Scott Barron at geo.max@telus.net and yes we do need draw prizes if you have some thing to donate.

Ø Spin Class – Sean Lunny will be starting another session of spin classes in three weeks from now. Great time of the year to take this. Spring biking season is almost here. If you are interested contact Sean at seanlunny@shaw.ca this session will fill up fast so don’t delay…..and don’t forget to pay!!!!!. Sean also has another round of Ab Classes slated to start again on Tuesday, March 13th, at 6AM and will run for 8 weeks. The cost is $40, and there are about 5 spots available. Bicycle maintenance classes, learn to mountain bike lessons, and the big Adventure racing clinic, will all be starting in April.

Ø Royal Roads GutBuster is just 18 (eighteen) days away. Saturday March 24^th, 10:00 AM at Royal Roads University in Colwood.

Ø Margie Anderson’s swim clinic will go again in three weeks on Mondays at 6:00 pm with another day yet to be decided added. These are great technique and endurance builders. I feel ready to do a small tri now after building up in her class. She will tell you how to improve your swimming style so it appeals to advanced and beginners too. Cost $110 for ten weeks. To get more info or to sign up contact Margie at misanderson@shaw.ca

Ø Kavita Maharaj will be starting a new Yoga series in two weeks. There is everything from Hatha yoga to Power Yoga. For schedules and other information you can check out http://www.reddooryogacanada.com/main.html

Ø Yoga for Runners will start a new round on Monday March 12^th at 7:00 pm. For more info or to sign up, contact Dominique Sullivan at domsull@shaw.ca

This weeks’ Run will be a run of the Saddle. 8:00 am – Westwood lake Parking Lot

Rain is not an excuse…it is a reality!

Upcoming Races

o Bazan Bay 5k – March 11 www.vira.bc.ca/default.aspx?PageID=1002

o Comox – Half Marathon – March 18 www.vira.bc.ca/default.aspx?PageID=1002

o GutBuster #1 – Royal Roads – March 24 www.gutbustertrailrun.com

o Sunshine Coast April Fools Half Marathon www.foolsrun.com

o Merville 15k – April 1 www.vira.bc.ca/default.aspx?PageID=1002

o Diez Vista 50km Trail Run www.diezvista.itgo.com

o Sooke River 10k – April 15 www.vira.bc.ca/default.aspx?PageID=1002

o Whidbey Island Marathon & Half Marathon – April 15 www.whidbeyislandmarathon.com

o Boston Marathon – April 16 www.bostonmarathon.org/BostonMarathon

o GutBuster # 2 – Mount Tzouhalem (Duncan) – April 21 www.gutbustertrailrun.com

o Port Alberni Paper Chase 10km – April 22^nd http://arrowsmithradicalrunners.com

o Vancouver Sun Run – April 22 www.canada.com/vancouversun/sunrun/index.html

o Times Colonist 10km – April 29 www.tc10k.ca

o Elk & Beaver Lake Ultras (50k, 100k, 50miles, 100 miles – May 5 www.pih.bc.ca/elk-beaver-ultra.html

o Vancouver Marathon & Half Marathon – May 6 www.vanmarathon.ca/hm

o Mind over Mountain Adventure Race – Squamish – May 12 www.mindovermountain.com/momar/schedule/momar_001/momar_001.htm

o Oak Bay Half Marathon – May 20 www.peninsularunners.com/events/oakbayhalf.htm

o Victoria International Triathlon – May 26 www.lancewatson.com/VictoriaInternationalHalf-Iron.htm

o Iron Knee 25Km Trail Run – North Vancouver May 27 www.ironknee.ca

o Tender Knee 12km Trail Run – North Vancouver May 27 www.ironknee.ca

^oGutBuster #3 – Mt Douglas (ROC Victoria) – June 2 www.gutbustertrailrun.com

o Port Angeles Marathon & Half Marathon – June 10 www.nodm.com

o Edge to Edge Marathon – Tofino to Ucluelet – June 10 www.edgetoedgemarathon.com

o New Balance Half Iron (Norms Race) – Victoria – June 16 www.island-multi-sports.com/Half%20Iron/index.htm

^oScotia Bank Half Marathon & 5K – June 24 www.canadarunningseries.com/svhm

o Mind over Mountain Adventure Race – Shawnigan Lake – July 7 www.mindovermountain.com/momar/schedule/momar_001/momar_001.htm

o Squamish Thunder Trail Race -10k or 16k trail race July 14 www.ironlung.ca

o GutBuster # 4 – Westwood Lake Half – July 15 www.gutbustertrailrun.com

o Iron Lung 10k & 20k trail races North Vancouver August 19^th www.ironlung.ca

o Nanaimo Daily News Harbour City Half & 10K Road Race – September 9 www.harbourcityhalf.com

o Run For the Mountain 6k – Westwood Lake – September 22

o Yellow Point Pant & Paddle – September 23^rd www.pantandpaddle.net

o Mind over Mountain Adventure Race – Cumberland – Sept 29 www.mindovermountain.com/momar/schedule/momar_001/momar_001.htm

o Haney to Harrison Road Relay & 100k Ultra http://www.bcathletics.org/H2H

Shop Newsletter 2007 - #2

2007-03-07T16:28:00.000-08:00

Locally Owned, Community Driven

SHOP E-NEWSLETTER 2007 - #2

March is coming in like a LION alright…..Roaring down on all of us out on our runs!

CLINIC NEWS

· Tuesday night clinics have been going strong with close to 100 people per night. With daylight savings starting earlier this year we will have opportunities for new road and trail routes as well as a few trips to the beach!! Looking forward to seeing more people out.

· On Tuesday March 6th all the $2 proceeds from the clinic will be going towards the Heart and Stroke Foundation. We do this clinic once a year to benefit Heart and Stroke. Bring someone out. Get someone active in the walking groups…..bring a buddy and we will donate it all to this great cause.

· ALSO on Tuesday March 6th we will be having an Adidas Test Run. Darren Mealing from Adidas will be here with their shoe test fleet and you can try out some of the latest Adidas Shoes.

· Coming up in April there will be a NewBalance Test Run night. We will keep you posted on that.

CONGRATULATIONS

There have been lots of great performances by Nanaimo athletes at the first of the 2007 Island series events. At Cedar it was great to see some many of our Tuesday night clinic regulars out there working the hills and making it look easy (or easier). Congratulations to you all!

One of Wendy Simms’ goals has always been to have and overall win the grueling Dirty Duo event held last weekend in North Vancouver. The full event consists of a 25k trail run and a 30k MTB ride on some of the toughest trails of the famed North Shore. Last Saturday Wendy came within 31 seconds of victory with only Justin Mark 5:02:41 (another Tuesday night’er) from Nanaimo between her and her long goal. Clinic Leader, Robin Dutton was 3rd overall in the MTB race portion of this event. Carey Sather…..again from Tuesday nights at Frontrunners….was 2nd overall Female behind Wendy. Kyle Chatlain and Carrie Willekes also completed the grueling 25k trail run.…..a lot of Nanaimo top performances at this event! Congratulations!! Check Bryan Tasaka’s Blog report at; http://www.mindovermountain.com/momar/blog/blog.htm The event page if you are interested in the future is; http://www.dirtyduo.com

At the recently awarded Nanaimo sports awards Frontrunners Team members, Michelle Stillwell as well as Steve Osaduik won the Athlete of the year honours. Frontrunners Nanaimo owner, Normon Thibault, won the masters athlete of the year award.

Great fun at the 2nd Annual Malspina 5k Fun run last Sunday. A nice course through trails and roads and finishing up back at the gym. All for free! Thanks to Mike James for making this an annual event that encourages younger people to get out and try a run or a race.

UPCOMING EVENTS:

March 5th: Malaspina 5k run on THIS Sunday the 5th at 10am. FREE. This was cancelled back in January because of snow. We hope you can make it this time.
March 11th: Bazan Bay 5k www.vira.bc.ca/default.aspx?PageID=1002
March 18th: Comox – Half Marathon – www.vira.bc.ca/default.aspx?PageID=1002
March 24th: GutBuster #1 – Royal Roads –www.gutbustertrailrun.com
April 1st: Merville 15k – www.vira.bc.ca/default.aspx?PageID=1002
April 6th: Fletcher’s Challenge-entries will be available at Frontrunners.
Aprik 15th: Sooke River 10k - www.vira.bc.ca/default.aspx?PageID=1002
April 21st: GutBuster # 2 – Mount Tzouhalem (Duncan) www.gutbustertrailrun.com
April 22nd: Port Alberni Paper Chase 10km http://arrowsmithradicalrunners.com
April 22nd: Vancouver Sun Run www.canada.com/vancouversun/sunrun/index.html
April 29th: Times Colonist 10km www.tc10k.ca
April 29th: 25th Annual Snow to Surf in Comox.

For more information on these events and other events on the island visit: http://nanaimo.frontrunners.ca/events/index.php

NEW EVENT FOR NANAIMO

Fletcher’s Challenge – please mark Good Friday, April 6th on your calendar as the date for the 1st Annual Fletcher’s Challenge Trail Race & Run. The details; where, when and how much of this race will be passed along to you very shortly. I can tell you the “what and why” right now. The Fletcher’s Challenge is a trail race which will be run annually in memory of Gavin Fletcher who was a husband, father, friend and member of ROC – Nanaimo. The event will annually raise funds which will go to help support Gavin’s family and to create a legacy in Gavin’s memory. It will be similar to the Gunner Shaw in Victoria in that it will run on challenging single track trails. It will be an "old school" run. A tough course. A couple draw prizes. Some Hot Chocolate. Norm will bake a few Cookies (and others can bring cookies too) and maybe we might even have some soup. The purpose is to raise money and run in Gavin’s memory. To finish which ever course we design and think to yourself or say out loud......"That was tough! Gavin would have liked that one!" Are you up for Fletcher's challenge? (Latest news is that there will also be a Family 6 k walk around the lake staged at the same time as the run.) As soon as entries are available they will be at Frontrunners.

FRONTRUNNERS NANAIMO SHOP SPECIALS

If you missed our “Asics Days” last weekend we still have a few pairs left. All older Asics models are 15-40% off. All remaining Asics socks are 50% off. We were also offering 15% off on all new asics. If you are interested in these specials but did miss it bring your newletter in to receive these special offers until the end of this week.
We have re-stocked our shoe sale table and clothing sales racks.
All men’s and women’s fall and winter clothing are now and end-of-season 15 to 30% off.
We have a lot of shoe specials with the last of a model, colour or size….come by and check them out. Don’t forget your old shoes.

THIS WEEKEND

Women’s Pace and Frontrunners are encouraging you to clean out your closet this weekend of all your old technical clothing and runners that you are no longer using. Perhaps you have shrunk or your muscles have grown or you no longer like the colour…..what ever reason. Pop it by the shop on Saturday (clean please) and the ladies from Women’s Pace will re-locate it to people in need that have started running or fitness programs. Please check our web site from Thursday on for times. THANKS for your help.

REGULAR SHOP HOURS

Monday to Thursday and Saturday: 9:30-6:00

Friday: 9:30-8:00

Sunday: 12:00-5:00

We will have special hours for the Easter Long Weekend in April

See you on the roads, in the trails, on Tuesday nights and at the races.

Normon Thibault
Frontrunners Nanaimo

http://www.frontrunners.ca
e-mail: normont@frontrunners.ca

Women's Pace: Say YES to Life

2007-02-09T11:40:00.000-08:00

Exploring the Comfort Zone
I was running along the ocean road when a young man came alongside me and asked, " How fast are you going?" It was apparent that he expected an answer in minutes per mile. It was the question of a novice. I gave him the answer of a veteran. " comfortable."
My pace is not a matter of the distance I can cover or how fast I can go. I measure my intensity with my body, not with a stopwatch or mile markers. I dial my body to "comfortable" not knowing or caring how many minutes it takes me to run a mile.
In the beginning, I was like the runner who now questioned me. I wanted to know exactly how far I had run so I could calculate my speed. I would count laps on a track, or even retrace my route in a car so I could be quite sure. (sound familiar?)
At times, this scorekeeping was frustrating. I would lose count of the laps- I used my fingers and got mixed up going from one hand to the other-and not know whether it was 20 or 21 or some such number. So I gave up and concentrated on running at a comfortable pace.
So when this particular runner caught up to me, I honestly didn't know whether I was running 8 minute miles or 10 minute miles. Nor did I care. I had put my body on automatic pilot and had taken off into my head. This was my thinking pace, one I can hold indefinitely. Some days, my thinking pace is faster than others, but it's always comfortable.
I hoped the runner would linger to chat, but he sped on, and I let him. Trying to stay with him would have been hard going for me and rarely does my training require that level of effort. Training is for thinking or talking, for contemplation or conversation. Neither can be accomplished if I step up the pace.
There is no place in my daily runs for pain or shortness of breath, no room for pushing to the limits. My runs, however, are time-outs from all stress, physical and mental. They become retreats inside myself or opportunities for a revealing talk with a friend.
On another occasion, after I finished an out-and-back run on the boardwalk with another runner, he said to me, " That was the shortest hour I've had in some time." We had run at a pace that was congenial to communicating our thoughts to each other. We were in the world on the other side of sweat. There, competence and self-esteem make me feel at my absolute best, and thoughts and feeling ordinarily too private to utter leap spontaneously from my lips. Once , when I ran an hour with my daughter, we had the longest and best talk in memory.
How fast must I go to enjoy these unexpected gifts from running? Do they only occur at a certain speed, at so many miles per hour? No. All I need do is run at a comfortable level: fast enough to enjoy the workings of my body. And slow enough to let me observe the world around me. Slow enough to escape into the world within.
By a comfortable pace, I don't mean just physically comfortable. Comfort is related to my mental and emotional state as well. Comfort has to do with my entire person. When I am comfortable, I am finally at peace with myself. I am a animal happy in its own habitat. I have said "yes" to myself and to life." excerpt from "George Sheehan on Running to Win"

Isn't that just perfect? It says it all and is such a good reminder..please take it to heart and practice what George says, it makes all the difference in your enjoyment of our favourite sport.

What a great run last Saturday... What a nice gift to all of us. How are you feeling? Congratulations to all of you who ran your longest run EVER! You should be soooo proud of yourselves, I know we are.
Special thanks to Haz Beans, as well, for being such terrific hosts.
Just a note.... as I mentioned on Sat. AM that I have our Log & Daily Journal books for sale for only $20.00 incl. taxes, AND those AMAZING VESTS for $80....I will bring them out for you on Sat. AM

- we would be so appreciative if anyone has a friend or family member who would like to come out on a Sat. AM and set up a water station (everything is supplied) please contact me...713-WILD (9453)

Just a little reminder........( I found this on runnersworld.com)
The 10-Percent Rule

Increase weekly training mileage by no more than 10 percent per week.

Joe Henderson, the first editor of Runner's World, and Joan Ullyot, M.D., author of three women's running books, first popularized the 10-percent prescription in the 1980s. "I noticed that runners who increased their training load too quickly were incurring injuries," says Dr. Ullyot.

The Exception: If you're starting at single-digit weekly mileage after a layoff, you can add more than 10 percent per week until you're close to your normal training load.

The 2-Hour Rule

Wait for about two hours after a meal before running.

"For most people, two hours is enough time for food to empty from the stomach, especially if it's high in carbohydrate," says Colorado sports dietitian and marathoner Cindy Dallow, Ph.D. "If you don't wait long enough, food will not be properly digested, raising the risk of abdominal cramps, bloating, and even vomiting."

The Exception: You can probably run 90 minutes after a light, high-carb meal, while you may need up to three hours after a heavy meal that's high in protein and fat.

The 10-Minute Rule

Start every run with 10 minutes of walking and slow running, and do the same to cool down.

"A warmup prepares your body for exercise by gradually increasing blood flow and raising core muscle temperature," says Jerry Napp, a Tampa Bay running coach. "The cooldown may be even more important. Stopping abruptly can cause leg cramps, nausea, dizziness, or fainting."

The Exception: It takes less than 10 minutes to rev up on warm days.

The 2-Day Rule

If something hurts for two straight days while running, take two days off.

Two straight days of pain may signal the beginning of an injury. "Even taking five days of complete rest from running will have little impact on your fitness level," says Troy Smurawa, M.D., team physician for USA Triathlon.

The Exception: If something hurts for two weeks, even if you've taken your rest days, see a doctor.

The Familiar-Food Rule

Don't eat or drink anything new before or during a race or hard workout.

Stick to what works for you. "Your gastrointestinal tract becomes accustomed to a certain mix of nutrients," says Dallow. "You can normally vary this mix without trouble, but you risk indigestion when prerace jitters are added."

The Exception: If you're about to bonk, eating something new is probably better than eating nothing at all.

The Long-Run-Pace Rule

Do your longest training runs at least three minutes per mile slower than your
5-K race pace.

"You really can't go too slow on long runs," says RW "Starting Line" columnist Jeff Galloway, "because there are no drawbacks to running them slowly. Running them too fast, however, can compromise your recovery time and raise your injury risk."

The Exception: Galloway says you should run even slower on hot days.....( when you are on HOLIDAYS in MEXICO or something....)

REALLY READ THIS!! and TAKE IT IN...
"10 ways to be a Wild Woman"
1. Keep in touch with your inner rebel. (It's okay if the relationship is merely friendly rather than hot and heavy-we can't all be Madonna or Susan B. Anthony!)
2. Try to act in a way that is true to your deepest self, even if your mother, significant other, or society in general does not support your behaviour. ( Easier said than done...but highly gratifying in the long run.)
3. Befriend and nurture other women.
4. Befriend and nurture YOURSELF.
5. Speak up! Silence is deadly boring- and sometimes just plain deadly. Pouring out your passion in letters, emails, or manifestos is a fine alternative if you're not the type to scale that soapbox in public.
6. Learn as much as you can about women in history. The more you know about the accomplishments of others, the more inspired you will feel to challenge the status quo.
7. Take pride in women who defy, exceed, or trifle with conventional expectations.
8. Take one step ( even a baby one) each week to promote a truly female-friendly environment in your home, community, nation, or the world at large.
9. Raise a little (or a lot of), um, heck...whenever and wherever the need arises.
10. In the immortal words of Red Hot Mama Sophie Tucker: " Keep breathing!"

This Saturday, the Febuary 10th..we are meeting at Tim Horton's on Wallace for our scenic 10/13 Km run.This is a GORGEOUS route with all the necessary requirements to make us strong runners...

"Every memorable act in the history of the world is a triumph of
enthusiasm. Nothing great was ever achieved without it because it gives any
challenge or any occupation, no matter how frightening or difficult, a new
meaning. Without enthusiasm you are doomed to a life of mediocrity but with
it you can accomplish miracles."
-- Og Mandino, 1923-1996, Author and Speaker

Remember....if you're out on a run and your shoulders begin to feel tight, unclench your fists. Clenching your fists causes tightness all through your arms and can wear you down on your run. To fix this pretend you are grabbing for apples or oranges. This will help you keep your fists relaxed..also... try moving your arms in the same motion as if you were cross country skiing...sounds weird but it works!
"Mastering the art of living comes from a sure trust in the goodness and meaning in each of us and a strong faith that we can build our own lives- it may not come swiftly or smoothly or easily, but in this inner creation lies the greatest triumph of all, the realization of all we were born to be."

This from Sean Lunny

Core Essentials, 390-3160

Running Group Strength Building Home Exercises

“Just six weeks of strength training dramatically reduces the chances of runners knee, hip, and low back injuries.”

“Average persons ten kilometer time improves by over one minute with ten weeks of strength training.”

Strength training is an integral part of any exercise program. Without proper strength, the body is unable to cope with the new demands you are putting on it. Strength training can be done in a variety of places, and should rarely take more than 30 minutes. The following is a program you can do anytime at home or at your own gym. A true strength training program should be functional and show progression. The ideal program would use periodization to slowly develop your strength. These are basic exercises you should be doing two to three times per week to supplement your run training. For more information on strength training, please contact Sean Lunny at Core Essentials Health Services at 390-3160.

Core training exercises

Begin all exercises by first engaging your core stabilizers, (ie. pelvic tilt), or pulling your belly button towards your spine.

Single leg up/down

Dead Bug (opposite arm and leg down/up)

Crunch, with a punch (punch to opposite side)

Straight leg flutter kick

Straight leg crossovers

Supermans/womans (on Stomach)

Leg Exercises

Wall Squat (lift one leg and hold, build to 30 sec)

Lunges

Step Ups

Calf Raises

Upper Body Exercises

Push Ups Arm Curls (weights or tubing)

Pull Ups Dips (chair)

Shoulder Raises Rotator Cuff

Something to think about.......

We are all growing on the right path...though we may not have a choice as to the path...we do have a choice as to how quickly we grow or how much we delay it..

Oh, Oprah is doing a special on THE SECRET Febuary 8th at 4...I think channel 11...I have seen the movie and it is FABULOUS! If any of you would like to borrow a copy from me...let me know...I have a sign-out sheet...and will have them with me on Saturday...

FAST BREAKING NEWS!

Malaspina's 5 K run has been moved to March 4th at 10 am. This will
hopefully get us away from the snow!!! This will become the permanent home
for the run in case you want to add it to your plan for 2008. Same great
prizes and coffee from my sponsors Jumpin Java and Frontrunners. Hope to
see you there.

Mike James

" Drink your Java"

A new study by the Lausanne-based Nestle Research Company in Switzerland suggests that coffee contains a significant amount of health-promoting antioxidants. The study pitted coffee against green tea, which many researchers have touted for its antioxidant content. Turns out that coffee has four times the amount of health-boosting antioxidants as green tea." ( quoted from Runners World Feb/02)This makes me very happy and explains why I am never sick.

Hold a true friend with both your hands.

- Nigerian Proverb

Hi there! (this is an excerpt from a previous talk we gave)
Hope you’re not too overloaded with new information about running! Since we’re entering the more rigorous period of our training, we felt that these few things might bear repeating, so here goes....

I have noticed that a lot of you are taking in lots of water and that’s great! As the runs get longer, you will lose even more water through perspiration and so you must remain diligent about drinking those 150 - 300 ml of water every 15 minutes! So, here then are some of the reasons you need to drink:

- you need to sweat to cool the body

- for each hour of running in heat, you easily loose 1 litre of water..( not a huge issue, yet)

- every litre you sweat, your heart rate goes up 8 beats/minute

- when you are dehydrated, your blood thickens, your heart has to pump harder to move the sludge around

- it slows oxygen and nutrient delivery

- you WILL drag during a run if you don’t hydrate well enough both before and during the run.

- Women’s cardiovascular systems respond differently than men’s with increased demands on their cardiovascular systems. Men’s hearts respond by contracting with more force to increase their cardiac output, while studies have shown that women’s ventricles DILATE to allow more blood into their hearts, increasing the volume ejected with each contraction. You cannot do this if you are dry - if your circulating volume is low. Your metabolic demands (chemical reactions going on in your bodies) are vastly increased, as well as you need to replace the volume lost by sweating.

-don’t wait to drink until you’re thirsty - drink early and often.

Getting enough fluid?

- watch your urine

- if you haven’t gone for 3 or 4 hours after a run, you know that you were not hydrated well enough

- does it burn? Again, not enough water.

- weigh yourself before and after a run to make sure you had taken in enough fluid

Nutrition

Since there are finite amounts of glycogen stored in our liver and muscles (about 45 minutes worth) we need to replenish those supplies during a long run with glucose - or carbohydrates. I won’t go into detail about the different forms of nutritional choices during a run, but here is what you need to take in:

30 to 60 g carbohydrate per hour (for men and women)

equal to: 24 oz sports drink, 2 energy gels, 1 energy bar, 1 pkg. "sharkies" (1 every 40 min!)try try try try experiment experiment experiment

Post-run-Replenish your glycogen stores without stuffing yourself.

-20 minutes post run optimal time - especially if you are planning on running the next day.

-Carbohydrate and protein combo better than just carbo by itself

Iron

Studies show that up to 50% of women runners are iron deficient, especially those who may have a vegetarian diet, or eat very little meat. Blood is lost through menstruation, GI losses, and destruction of red blood cells in the soles of our feet as we run. Symptoms are feeling cold and fatigue or shortness of breath with running. If you find that you feel as though you are dragging a sack of hammers behind when you run - GET YOUR IRON LEVELS CHECKED OUT. The most accurate test is the serum ferritin. Dr’s may be unaware that you will experience symptoms with a serum ferritin level of 18 or less. A serum ferritin level of 15 or less means that you have virtually no red blood stores! Write down your levels and check with me if you’re unsure. Please don’t self-diagnose and start taking iron without checking out your levels with your doctor. Daily iron requirements are 15 mg/day. Sources - meat (especially red meat) leafy green veggies, lentils. I have a sheet that lists foods containing Heme iron and, apparently, 3 oz. of clams gives us 25 mg's of iron! They are the star of them all...followed by liver, oysters, beef, shrimp, sardines, turkey, pork, chicken and finally fish.

"Mastering the art of living comes from a sure trust in the goodness and meaning in each of us and a strong faith that we can build our own lives- it may not come swiftly or smoothly or easily, but in this inner creation lies the greatest triumph of all, the realization of all we were born to be."

Please, remember to bring water! I can't stress this enough, dehydration is the leading cause of fatigue and a myriad of other things,as well. We have to take care of our body and it will take care of us...." Athletes lose more contests through not drinking enough water than any other nutritional cause, say many sports nutrition specialists.

About 60% of our body weight is water and our need increases greatly with exercise. Sweat acts as our body's 'air conditioner' and needs to be replaced or performances will be affected. The substances our bodies need in order to function are also carried by water. Adequate fluid intake before, during and following exercise is critical in preventing dehydration. Thirst is not the best gauge of your body's water needs. When you are thirsty, it is often too late to adequately replace fluids. Drink at least 8 glasses of water a day, more if you are exercising. Fresh fruit will also help get you that precious fluid along with vitamins necessary to keep the machine in top form. (loosely quoted from "The Runner's Lifestyle log")

"Go confidently in the direction of your dreams. Live ( and love) the life you have imagined."
----- Henry David Thoreau

Please let us know if there are any concerns you have regarding the training or injuries We are open to any suggestions as well and appreciate all input....is there anything I can do to make YOUR experience with WOMEN'S PACE more positive???? I am at Frontrunners and if I am not there...they are always happy to help!

WE HAVE A PLAN....March 10th is going to be the BIG SPRING CLOSET CLEANOUT....if you are going through your closets NOW..separate your technical clothes from your "regular" ones...MORE DETAILS TO FOLLOW!!

You might find this interesting, I did..
"That time of the month" ( or even the few days preceding it) is not the time when women run their worst. The hardest time for women to run is about a week before menstruation begins ( a week after ovulation). That's when women's levels of the key hormone progesterone peak, inducing a much higher then normal breathing rate during exercise. The excess ventilation tends to make running feel more difficult than usual." this is from womens-running.com

I think that is just about all for today, it has to end somewhere, eh?
Take care of yourselves, friends

Donna xxoxox

p.s. remember to check out the website http://communities.msn.ca/womenspace for information updates or for previous emails.

p.p.s. just saw FREEDOM WRITERS at the Avalon....REALLY enjoyed it!

When I have a cup of coffee and a PowerBar, I feel that I can do anything!" excerpt from Galloway's book "Marathon"..here, here!

ROC Trail Bits 2007 #6

2007-02-09T11:33:00.000-08:00

Trail Bits 2007 # 6

A great run of the GutBuster Race route on Saturday with a lot of new faces in the crowd of runners that ventured out. It is always great to get up on to the ridges and take in the views from up above the lake, surprisingly most of us managed to complete the run and still have dry feet.

Congratulations to Norm Thibault and Steve Osaduik on their winning of the Nanaimo Sports Achievement Awards on Saturday evening. Norn won the Master Male Athlete of the Year Award in recognition of his winning the Masters Division of the Canadian Cyclocross Championship. Steve won the Male Athlete of the Year for his accomplishments of not only winning the Canadian Half Marathon Championship, but also for his breaking of the 25 year old course record for the Royal Victoria Marathon.

I have attached a message from Charles Burrell, the new President of Runners of Compassion – Nanaimo Chapter

The course description for the Adventure Racing clinic is pasted in below. If you ever wanted to take a clinic to work on your navigation and mountain biking this is the clinic for you…read details below.

Check out the UPCOMING RACES at the bottom of the page. There are lots of new additions, plus I have added in web links for all of the races.

People have been asking me if they can bring their friends and visitors along with them on the Saturday runs, even though that person is not a member. The answer is yes they can run with us, BUT they must bring a signed waiver with them. I have attached a copy of the Waiver in Word format so you can save it in your computer and print it off when company arrives. Please do not assume that I will have waiver forms with me as I don’t usually have them in my vehicle….Thanks

If you are going to forward this email along to your friends, you must remove the information about the run location from the email before doing so. Liability, liability, liability!!!!

The following email was sent to me on Friday. I hope you enjoy reading it. The note reminds us that the work we do does have an affect in our community.

Hi Dan,
At my Rotary Club of Nanaimo meeting at the Howard Johnson at noon today, Kathy Smith stood to tell a story of success made possible by the Runners of Compassion, Nanaimo Chapter. She was a guidance counselor at one of the local Senior Secondary Schools last year when they received a consignment of new and gently used running shoes from ROC.
Coaches and physed teachers made regular visits to her shoe stash, but she made comment about one day when a teacher came up and showed her a pair of shoes held together, not of duct tape but of scotch tape. There were no insoles, no protection and it was pouring rain outside. The student, a tall, six-foot 16-year old stood to one side with his head hung low obviously embarrassed.
Kathy said, "Come with me," and they went to a closet with rows of shoes provided by ROC. The student tried on several pairs and finally settled on startlingly white shoes which apparently fit perfectly. He was weeping with his good fortune at finally replacing the shoes which had literally fallen off his feet.
Kathy said she saw him regularly and the student said - and showed her proudly - that he had been keeping the clean white shoes still clean and white even though it was a wet and muddy season.
The Runners of Compassion programs do make a difference in Nanaimo, one person at a time. Best of luck continuing the great work. Bill

o Cedar 12km – The Nanaimo stop on the Island Race Series is the Cedar 12km, which is scheduled for February 11th, 11:00 – Registration details available https://www.vira.bc.ca/upload/docs/3_Cedar_2007_final.pdf If you can help with volunteer duties on race day please contact Ross Palfrey at rosspalfery@shaw.ca

o 4th Annual Kusam Klimb Endurance Event – Saturday June 23rd, 2007 Sayward BC - Picture an endurance challenge where sensory overload from the beauty of the surroundings kills the pain you feel in your body while at the same time fueling you to push on even harder. Imagine yourself surrounded by old growth forest as you scramble up inclines into the alpine to awesome views of the ocean and snow capped mountain peaks. http://www.kusamklimb.ca/index.htm

o Joga4Life Clinic – Starts Wednesday Feb. 21- Wednesday April 18…….(6:00pm - 8:00pm) …..Location: McGirr Elementary……Cost: $100
Goal Runs: Vancouver Sun Run 10km or Sooke 10km - both are April 22 OR Victoria Times Colonist 10km The Clinic: The focus of the clinic is to attract runners that are looking to get to another level in their running. Weekly workouts will focus on speed workouts and Tempo runs. Runner's only need to be able to run at steady state for 40 min.(this means they may not be at the 10km distance just yet...8 weeks will get them there!). They may also be doing 10min.jog/1 min. walk. The intent is to notch it up regardless of where they are at now. Yoga will start with a beginners program with the option to try more challenging poses. The poses are mostly runner focused. Registration forms are at Frontrunners or people can email me btaylor@sd68.bc.ca or phone Bobbie @ 729-3870

o Adventure Racing and Navigation Clinic: This clinic is designed for those wanting to try Adventure Racing for the first time and for those of you that have a couple of races under your belt and now want to start honing your skills in order to have a higher finishing placement. This clinic starts Saturday April 28th and runs every Saturday morning until June 16th. The goal being to have you race ready for the July 7th MOMAR at Shawnigan Lake……………………. Your instructor for this clinic will be Sean Lunny. Sean is a certified personal trainer and a 3 time MOMAR champ. Sean has competed with Team Helly Hanson in major races like the Eco Challenge NAC, Explore Sweden, Raid the North, and most recently in the Raid World Cup as a member of Team Supplier Pipeline………………Over the 8 consecutive Saturday mornings (1.5-2hours each) you will cover all three disciplines that will be thrown at you in any MOMAR - (Kayaking, Mountain Biking and Navigation) with the main emphasis’s being to develop your navigational skills, the place where most MOMAR races are won and lost………………………………….. Sean will teach you how to understand and read a map, how to orientate yourself and your map to your surroundings, how to correctly use a compass, set declination, take a bearing and how to choose the route that will hopefully get you from A to B the quickest. You will also get lots of opportunity to work on improving your technical mountain biking skills and learn how to make trail side repairs. One of the Saturday sessions will include kayaking and instruction on proper paddling technique. (There may be an additional charge for this class)……………………………… This course is very limited in numbers so don’t delay. All clinic members must have their own mountain bike and their own compass (or one per team) For more detailed information please contact Sean at seanlunny@shaw.ca or at 760-0211

Upcoming Races

o Cedar 12k – Feb 11 www.vira.bc.ca/default.aspx?PageID=1002
o Hatley Castle 8k – Feb 25 www.vira.bc.ca/default.aspx?PageID=1002
o Malaspina 5km Run – March 4 www.nanaimo.frontrunners.ca/events/index.php?monthnum=3&year=2007
o Bazan Bay 5k – March 11 www.vira.bc.ca/default.aspx?PageID=1002
o Comox – Half Marathon – March 18 www.vira.bc.ca/default.aspx?PageID=1002
o GutBuster #1 – Royal Roads – March 24 www.gutbustertrailrun.com
o Sunshine Coast April Fools Half Marathon www.foolsrun.com
o Merville 15k – April 1 www.vira.bc.ca/default.aspx?PageID=1002
o Diez Vista 50km Trail Run www.diezvista.itgo.com
o Sooke River 10k – April 15 www.vira.bc.ca/default.aspx?PageID=1002
o Whidbey Island Marathon & Half Marathon – April 15 www.whidbeyislandmarathon.com
o Boston Marathon – April 16 www.bostonmarathon.org/BostonMarathon
o GutBuster # 2 – Mount Tzouhalem (Duncan) – April 21 www.gutbustertrailrun.com
o Port Alberni Paper Chase 10km – April 22nd http://arrowsmithradicalrunners.com
o Vancouver Sun Run – April 22 www.canada.com/vancouversun/sunrun/index.html
o Times Colonist 10km – April 29 www.tc10k.ca
o Elk & Beaver Lake Ultras (50k, 100k, 50miles, 100 miles – May 5 www.pih.bc.ca/elk-beaver-ultra.html
o Vancouver Marathon & Half Marathon – May 6 www.vanmarathon.ca/hm
o Mind over Mountain Adventure Race – Squamish – May 12 www.mindovermountain.com/momar/schedule/momar_001/momar_001.htm
o Oak Bay Half Marathon – May 20 www.peninsularunners.com/events/oakbayhalf.htm
o Victoria International Triathlon – May 26 www.lancewatson.com/VictoriaInternationalHalf-Iron.htm
o Iron Knee 25Km Trail Run – North Vancouver May 27 www.ironknee.ca
o Tender Knee 12km Trail Run – North Vancouver May 27 www.ironknee.ca
o GutBuster #3 – Mt Douglas (ROC Victoria) – June 2 www.gutbustertrailrun.com
o Port Angeles Marathon & Half Marathon – June 10 www.nodm.com
o Edge to Edge Marathon – Tofino to Ucluelet – June 10 www.edgetoedgemarathon.com
o New Balance Half Iron (Norms Race) – Victoria – June 16 www.island-multi-sports.com/Half%20Iron/index.htm
o Scotia Bank Half Marathon & 5K – June 24 www.canadarunningseries.com/svhm
o Mind over Mountain Adventure Race – Shawnigan Lake – July 7 www.mindovermountain.com/momar/schedule/momar_001/momar_001.htm
o Squamish Thunder Trail Race -10k or 16k trail race July 14 www.ironlung.ca
o GutBuster # 4 – Westwood Lake Half – July 15 www.gutbustertrailrun.com
o Iron Lung 10k & 20k trail races North Vancouver August 19th www.ironlung.ca
o Nanaimo Daily News Harbour City Half & 10K Road Race – September 9 www.harbourcityhalf.com
o Run For the Mountain 6k – Westwood Lake – September 22
o Yellow Point Pant & Paddle – September 23rd www.pantandpaddle.net
o Mind over Mountain Adventure Race – Cumberland – Sept 29 www.mindovermountain.com/momar/schedule/momar_001/momar_001.htm
o Haney to Harrison Road Relay & 100k Ultra http://www.bcathletics.org/H2H

Testing Avaiable

2007-02-09T11:29:00.000-08:00

Some good feedback and testing available in Courtney.

If anyone is interested in doing LT and VO2 max testing.

We have the crew from peak performance coming over to our clinic on the 17th and 18th to put members of both the running club and the cycling club through the testing. It cost @$135 but apparently worth every penny.

Dave (Dave Nowak [nowak"at"futurewest.ca])

Notes from Bastion Ross: On with the show. This is it.

2007-02-09T11:27:00.000-08:00

Dear Bastion

Just three days to go to the Cedar 12 K. It's going to be great. Everything is falling into place for volunteers, but now the hard work is about to begin. Patrick is warming up his vocal chords, the lead cyclists are doing sprints and even as I type I'm placing a couple of hundred or so labels on race bibs so if everybody could please stick out their tongue for a sec and give a good lick on one, it would save my mouth from going completely dry. Equipment and material will be loaded onto a big truck Saturday to be driven out to the Cedar Junior Secondary School on Sunday to be unloaded for the big day. Finishing frames, tents, tables, pots and pans, km signs, water stations, food and drink and much, much more have to be set up. Then it's all up to you people. Volunteers and runners will come together, do some magic and make it truly an event. So here's the deal. All those who haven't volunteered or already filled out a race entry will show up at the aforementioned school on Gould Rd. before 10:00 am and fill out a race entry form in the gym and then run the race. That's all I'm asking. The run will be a good indicator of how good of shape you're in and the food will be fantastic. Volunteers should bring rain gear and a bag to stash it in near them if it doesn't rain, which I'm praying for.

Thanks to the Wednesday night track gang for the champers and cake for my birthday. As I hit the first quarter century of my life, I'm starting to reflect on what is behind and what lies ahead.

One thing I do know is that the next three races of the Island Series, the Hatley Castle 8 K, the Bazan Bay 5 K and the Comox Half Marathon are happening on Feb. 25, March 11 and March 18. Comox is a good training race for the Vancouver Marathon or the Eugene Marathon. The Gutbuster Series is gearing up now and you can get a good price break for a package if you are planning to do all the races. First race is at Royal Roads on March 24. You can get details and online registration in the Events page of the website.

The Malaspina 5 K looks like it will be rescheduled for March. I'll have some details next week but you can get info and forms at Frontrunners.

Thanks,
Ross

ROC Trail Bits #5-2007

2007-02-01T15:11:00.000-08:00

Trail Bits 2007 # 5

If you are reading this email it is because you are a survivor. You have either paid your 2007 membership fees or you have emailed me and convinced me that your membership is actually in the mail. The main thing is you survived the purge.

On behalf of the Board of Directors of Runners of Compassion - Nanaimo Chapter and those people that will receive the benefit of your being a member of Runners of Compassion I want to thank you. With each of us paying our membership fees we quickly raised over $ 2000.00……… $ 2,000.00 that will go directly back into your community to help a wide range of people who live in our community that need our help…..Thank you. You will be happy yo know that in the four years that ROC Nanaimo has been in existence we have fund raised and put back over $ 40,000.00 into our community.

The AGM on Saturday was very well attended and in typical ROC tradition 55 people showed up when only 35 of you emailed me back stating you were coming…Oh well the more the merrier. I have attached the minutes from the AGM for you to peruse. The AGM on Saturday saw three new Directors come on to the Board. The new Directors are Charline Sinclair, Janet Oxler and Suanne Watson. These three directors will be replacing Kelly McKee, Lisa Crucil, Ken Jones and Rod Croome. A big thanks to these people for their hard work and support of ROC this past year. I would especially like to thank Kelly, who sat on the Board of Directors of ROC since our inception a number of years ago. Kelly was part of the original group of eight or ten people that met one cold night in the rugby clubhouse to see if there was enough interest informing a Nanaimo Chapter of ROC. Obviously there was! Even though Kelly will not be on the Board, I know he will be around helping out and volunteering at the events we put on. The AGM was also the last official function for the illustrious Lisa Crucil who has stepped down from the board and from being President in order to focus on finishing her Masters degree.

Your Board of Directors for 2007

Charlie Burrell - President

Charline Sinclair – Vice President

Suzanne Watson – Treasurer

Ross Palfrey – Recording Secretary

Dan Brady – Membership & Communication

Bob Patrick – Promotion of ROC

Eric Sundby – Funds Distribution

Janet Oxler – Social events

Derek Riley – Trail Maintenance & Bikes for Tikes

Lisa Crucil – Past President

In next weeks Trail Bits I will give greater details from the Board in regards to what our goals are for 2007. One goal will be to increase our profile in the community and another goal will be to fund more projects. We will need your help with these items.

o Filling the freezer for Natalie and the girls – Anyone can contact Kathy at kgrabher@shaw.ca or 751-8517 if they are interested in making a contribution. I can’t remember who asked for the Fletcher Trust Account information, so here it is for everyone to view. Donations can be made at any branch of the TD Canada Trust Bank; reference Branch 043, account number 6357524

o Gavin Memorial Plaque – last Thursday night a few of us ventured off into the darkness with the goal of mounting the “Gavin Fletcher Memorial Plaque” that Scott Barron did such a great job of making. When you run this weekend you will see that plaque mounted high in one of the trees at the junction of the Baby Head Trail and what we know refer to as Gavin’s Trail. FYI- We ran the GutBuster route from the lake in reverse (not backwards) up to the trail head as this was suppose to be the shortest route in and out, but once at the trail head the spirit of Gavin took over and in his spirit we decided to run the whole 12km GutBuster Route (both ridges) in reverse. No sense running back out over terrain you have already covered once…………I hope Gavin had a good giggle watching us as we climb and tripped our way up and over both ridges in the dark….we did have headlamps!

o Joga4Life Clinic – Starts Wednesday Feb. 21- Wednesday April 18…….(6:00pm - 8:00pm) …..Location: McGirr Elementary……Cost: $100

Goal Runs: Vancouver Sun Run 10km or Sooke 10km - both are April 22 OR Victoria Times Colonist 10km The Clinic: The focus of the clinic is to attract runners that are looking to get to another level in their running. Weekly workouts will focus on speed workouts and Tempo runs. Runner's only need to be able to run at steady state for 40 min.(this means they may not be at the 10km distance just yet...8 weeks will get them there!). They may also be doing 10min.jog/1 min. walk. The intent is to notch it up regardless of where they are at now. Yoga will start with a beginners program with the option to try more challenging poses. The poses are mostly runner focused. Registration forms are at Frontrunners or people can email me btaylor@sd68.bc.ca or phone Bobbie @ 729-3870

o Registration for the Adventure Racing Clinic is now open. Email Sean at seanlunny@shaw.ca to reserve your spot. This will be posted on the MOMAR website next week, so don’t delay. I can guarantee you this clinic will fill up immediately after being posted on the MOMAR site….Watch for exciting news about a Short Course Adventure Race coming to Nanaimo in August. This will be great training for that race as well.

Cedar 12km – The Nanaimo stop on the Island Race Series is the Cedar 12km, which is scheduled for February 11^th, 11:00 – Registration details available https://www.vira.bc.ca/upload/docs/3_Cedar_2007_final.pdf If you can help with volunteer duties on race day please contact Ross Palfrey at rosspalfery@shaw.ca

This week the run route is weather dependant. IF, the weather stays sunny we will run the original GutBuster Route (both ridges). If the weather turns crappy, we will run the Saddle/Gavin’s Trail. Either way, meet at Westwood for an 8:00am departure.

Upcoming Races

Cedar 12k – Feb 11^th

Hatley Castle 8k – Feb 25^th

Bazan Bay 5k – March 11^th

Comox – Half Marathon – March 18^th

GutBuster #1 – Royal Roads – March 24^th

Merville 15k – April 1^st

Sooke River 10k – April 15^th

Whidbey Island Marathon & Half Marathon – April 15^th

GutBuster # 2 – Mount Tzouhalem (Duncan) – April 21^st

Vancouver Sun Run – April 22^nd

Vancouver Marathon & Half Marathon – May 6^th

Mind over Mountain Adventure Race – Squamish – May 12th

Oak Bay Half Marathon – May 20^th

GutBuster #3 – Mt Douglas (Victoria) – June 2^nd

Port Angeles Marathon & Half Marathon – June 10^th

New Balance Half Iron – Victoria – June 16th

Scotia Bank Half Marathon & 5K – June 24^th

Mind over Mountain Adventure Race – Shawnigan Lake – July 7th

GutBuster # 4 – Westwood Lake Half – July 15^th

Nanaimo Daily News Harbour City Half & 10K Road Race – September 9^th

Run For the Mountain 6k – Westwood Lake – September 22nd

Mind over Mountain Adventure Race – Cumberland – September 29th

Run Wild Repeat: January 20th

2007-01-19T16:59:00.000-08:00

Frontrunners in Nanaimo is hosting the Run Wild-Repeat this Saturday the 20th at 8:00am.

One of the main sponsors of Women's Pace and Run Wild is Brooks. So this Saturday all Brooks women's clothing will be 40% off. Brooks Bras will be 50% off. Brooks Adrenaline are on sale as well for $99 (regular $150). As well as these specials on Brooks product we also have over 100 models of shoes currently on sale and a tonne of clothing from 30-50% off. IN ADDITION any regular priced items will be 15% off....just in case it is not already on sale!

See you here on Saturday.

Frontrunners Staff

Notes from Bastion Ross: Women Running Wild, Yetis, Clippers and Pioneers

2007-01-19T16:58:00.000-08:00

Dear Bastion

A lot of brave runners out last Saturday, defying the snow and having fun out on the trails. Frontrunners was packed with Bastion and ROC people taking advantage of the free food and big sales. Either the Australians are very sadistic coffee makers or very masochistic coffee drinkers but it was entertaining watching Norm keeping the coffee machine going all morning. Shoes and wired running jackets were flying out the door non stop and I managed to snag a new pair of track pants that I tried out on the track Wednesday. Well, I would have tried them out on the track if Valerie had done a half decent job of shovelling the snow off it. Instead I was forced to run repeats of the stairs at Malaspina from the very bottom to the very top. Just brutal. I just pray that Audrey found a new singlet for Dominique because its time to give an old dear friend a rest. The last image of the day is Hugh Proctor not being able to decide which pair of trail shoes to get so he buys one of each. Now if Frontrunners can find someone who wants a mismatched right and left foot they will have carved out a whole new niche for themselves.

Its a jam packed weekend with the rain bearing down on us. Saturday morning brings the Womens Pace Run Wild 5 K Walk/8-10 K Run rescheduled from November. It starts at 8:00 am at Frontrunners with the doors open at 7:00 am. All those who entered for the first try at it are eligible for draw prizes. All proceeds go to the Haven Society. If you would like to participate and did not enter the November run, then a donation of $25 to the Haven Society gets you in. It will be a purely fun run with no clocks which makes me more than a little envious.

Saturday is also the first race of the Yeti snow shoe race series at Mount Washington. A number of people seem to have backed out which doesn't seem to be in the proper spirit of adventure racing. One aspiring abominable snowman is looking to hook up with any others who are going up for the race. He would like some company and may need a ride back to Nanaimo if his friend goes skiing after. Please contact Michael Folkes at mfolkes@shaw.ca and keep the Nanaimo contingent together.

For those of us who are stuck in town, Saturday gives us the opportunity to get our cars washed and help out a good cause. If your car is like mine its pretty filthy by now with the slush and the mud of the past week. The Nanaimo Clippers are having a car wash at the Chevron Station on Bowen and East Wellington from 10:00 am to 2:00 pm to raise money to purchase a special wheelchair for Nanaimo Park and Rec's Jim Plasteras. He has two 18 year old daughters with Cerebral Palsy and he would like them to experience the rush of doing a marathon by pushing one in the Vancouver Marathon and one in the Victoria Marathon. It would also be an opportunity to accomplish something together with his daughters. Needless to say these wheelchairs are not cheap. One thing I have to say is that Jim is the nice man who informed me we could have the Parks and Recs tents for free next year so I think keeping him happy is in our best interest. After your runs or whatever on Saturday, try and stop by and get your car washed and get all that salt cleaned off.

After a cruel false start the Pioneer 8 K goes ahead in Saanich on Sunday at 11:00 am. In a perfect world the rain will wash away all the snow and stop by Saturday night but who knows what will happen. One thing I forgot to mention is that instead of a Travel Fund that doesn't seem to get spent what we are doing is supplying a race subsidy for the Island Series. What will happen is that I will put all the names of the runners marked down as Bastion, put them into a hat, and to ensure absolute fairness, have someone from Wednesday night track draw a name from the hat. The lucky runner will receive $20 to go towards paying for the cost of the race. I will hunt that person down and give then the money as soon as I can. Good luck to all heading down.

Just one week now to the Mill Bay 10 K. It has a 9:00 am start so set your alarm clocks early for this one. Three weeks to the Cedar 12 K. This is one race you would want to do if only for the food. Porridge, waffles, tarts and more. The weather has been great the last couple of years and the country atmosphere makes it a day well spent. Entry forms for the Island Series are available at Frontrunners and online at the VIRA site at http://vira.bc.ca/default.aspx?PageID=1002 . You can also check out the info and get to online registration from the Bastion website on the Events page.

Volunteers have been coming forward steadily for the Cedar 12 K but we could still use some more. If you can spare some time on February 11 contact me or Bob Cross at robertcross@telus.net .

I have taken all the music files off the 800 x 600 site and given it its own Photo Gallery so if you have an older computer or just hate music then use that site. I will put a mute button on all the two other sites pages when I get the time but have redone the Photo Gallery for both of them.

Thanks,

Ross

ROC Trail Bits #3-2007

2007-01-19T16:55:00.000-08:00

Trail Bits 2007 # 3

Please take a moment to read this ….This Saturday the Nanaimo Clippers will be hosting a car wash at the Chevron station at the corner of East Wellington & Bowen Road from 10:00 – 2:00pm. The proceeds from this car wash are going towards helping Jim Plasteras raise enough funds to buy a wheelchair that Jim will be using to run in the Vancouver International Marathon & Royal Victoria Marathon with his daughters. …….Jim and his wife have 18 yr. old twin daughters Carly and Angela who both have Cerebral Palsy and use power wheel chairs. Jin intends to push Carly in the Vancouver full marathon this May and Angela in Royal Victoria Marathon in October. Coach Bestwick is spearheading this fund raiser and would appreciate any help that may be available. Jim is working with an Occupational Therapist and Physiotherapist from the Child Development Centre on ensuring Carly is positioned and secured properly in the chair and that he is "ergonomically" positioned behind the chair. Motion Specialties will be involved in any adaptations to the vehicle……………….The goal is simple: Jim wants Carly and Angela to experience the excitement and effort that goes into an event like this and for him and his daughters to achieve something together. ……….…So, if your car needs a wash this weekend drop by the Chevron.

A funding application to have Runners of Compassion provide partial funding for this wheelchair is being forwarded to the Board of Runners of Compassion this week

Bits

o Message from Norm and Stefan; “Stefan and I would like to thank the members of ROC and Bastion that made it out to the shop on Saturday morning. It was a great opportunity to socialize with everyone and to see people we have not seen for a while. With Frontrunners open on the weekends we never have the opportunity to go for the post run coffee or breakfasts so to bring everyone to us worked out great. A few people asked if we could have a great coffee machine in the shop all the time.....not likely....but we will be sure to host another breakfast in the future. Thanks to everyone from the clubs for their ongoing support. It is great to see how the clubs have grown alongside running in Nanaimo.” ………Norm the "Barista" (I am not even sure how to spell it?

Don’t forget the ROC Annual General Meeting & Election of Directors is on January 27^th –two weeks until the January 31^st membership deadline….thank you

Good luck again to all of you that are racing the Pioneer 8km this Sunday. This Saturday is the long awaited Run Wild – 5k, 8k & 10k, and is also the Yeti Snowshoe race…..busy weekend.

Cedar 12km – The Nanaimo stop on the Island Race Series is the Cedar 12km, which is scheduled for February 11^th, 11:00 – Registration details available https://www.vira.bc.ca/upload/docs/3_Cedar_2007_final.pdf If you can help with volunteer duties on race day please contact Ross Palfrey at rosspalfery@shaw.ca

Adventure Racing Clinic – If you are interested in the clinic or have questions please email either Sean @ seanlunny@shaw.ca or myself @ danbrady@shaw.ca The cost of the clinic will be $100.00

This week the run will be The Saddle – 8:00am – meet in Westwood Lake Parking lot. The run is about 1:20 in length and has the potential to be a wee bit wet??? Coffee to follow at the Coyote Café on the corner of Terminal & St. Georges. They not only have great coffee, they have great breakfast bagels.

Upcoming Races

Pioneer 8km – Jan 21^st

Women’s Pace re-scheduled Run – Jan 20^th – Women Only!

Yeti Snow Shoe Race – Jan 20^th

Mill Bay 10k – Jan 28^th

Cedar 12k – Feb 11^th

Hatley Castle 8k – Feb 25^th

Bazan Bay 5k – March 11^th

Comox – Half Marathon – March 18^th

GutBuster #1 – Royal Roads – March 24^th

Merville 15k – April 1^st

Sooke River 10k – April 15^th

Whidbey Island Marathon & Half Marathon – April 15^th

GutBuster # 2 – Mount Tzouhalem (Duncan) – April 21^st

Vancouver Sun Run – April 22^nd

Vancouver Marathon & Half Marathon – May 6^th

Mind over Mountain Adventure Race – Squamish – May 12th

Oak Bay Half Marathon – May 20^th

GutBuster #3 – Mt Douglas (Victoria) – June 2^nd

Port Angeles Marathon & Half Marathon – June 10^th

New Balance Half Iron – Victoria – June 16th

Scotia Bank Half Marathon & 5K – June 24^th

Mind over Mountain Adventure Race – Shawnigan Lake – July 7th

GutBuster # 4 – Westwood Lake Half – July 15^th

Nanaimo Daily News Harbour City Half & 10K Road Race – September 9^th

Run For the Mountain 6k – Westwood Lake – September 22nd

Mind over Mountain Adventure Race – Cumberland – September 29th

Notes from Bastion Ross: Pioneer Postponed

2007-01-12T13:30:00.000-08:00

Dear Bastion

This is starting to get ridiculous now. If its not snow its the wind. I think its just a matter of time, if these storms keep hitting us, that I'm going to lose power and freeze to death. Norm says I missed an epic run on Tuesday night. I'm glad that people are hungry enough after such a long, long break to come out en masse. Curses having to do those girly yoga classes inside. I'd like to welcome new members Charles, Lois, Bill and Ceri to our readers, just in case I snuff it.
Thanks to all who came out for Sunday's AGM. While the existing Directors all came back it looks like we have a new sheriff in town. Janice Ross says a new era in social activity is going to hit us. Bold, out there but clean fun. Knowing Janice, this is not an idle threat. Jane McDonald is our new secretary and John Durkin is the new VIRA rep taking over from Bob Cross so he can devote himself to Race Director. Some of the main points decided on include upping the amount of the Bastion Award to a Graduating Student, getting a long social adventure run organized in the Summer and getting the website to run faster. I should have a stripped down site ready soon. I also read in the paper that they are finally getting around to building the bridge for the Trans Canada Trail so hopefully in 2008 we can do a run of it as far South as we would like. Its a slow, beauracratic process but if I have to carry the materials in by hand I'll do it.
The snow should get crunchy and hard to run in if it stays cold for a few days. This will make a 6 k run as hard as a 10 k run in good conditions and a 12 k run as hard as an 18k run. These are the kind of conditions that make the difference between trail shoes and running shoes out there. So, if you get a run in this Saturday morning you should be ready to hit Frontrunners and check out the hot deals they are offering starting 9:30 am. 20% off regular priced gear and 50% off of clearance items is the ideal time to get shoes, gloves, toques, socks or long pants and shirts. I have included a pdf with the exact info from Norm. I will be there to pick up membership dues and to try the coffee. That's the most important part, I think. Great coffee and food. Try and not miss this.

This just in. The first race of the Island Series, the Central Saanich Pioneer 8 K is postponed until January 21st. I was just writing about how ice could form overnight and I have received notice from our VIRA rep Brian McKinnon that VIRA is aware that the forecast is for cold and icy roads this weekend, so they will try again next week, same time and place. Online registration will remain open for this race until 6:00 pm, January 18th. pdf attached.
I have not heard anything yet about carpooling for this race and other races. It would be a good idea to do, what with the weather and the price of gas. It should be a good idea to match up a 4 x 4 with a few gas sharing partners going down that far South. If anyone would like to carpool, email me and I could put something out there.

This Sunday also has the Malaspina 5 K run scheduled at the Malispina gym at 10:00 am. I will put out an alert if it is cancelled, which it well could be if the cold snap continues. Its free with coffee and draw prizes so you can't complain about the cost. You just have to get out of bed and do it.

If you feel like getting a mountainbike ride in instead on Sunday, AMC is putting on a crit cross country race at Mountainbike Park in Parksville. A crit race is a short course with lots of laps. Starts at 11:00 am with a cost of $10. pdf attached. Contact Arrowsmith Bikes for more info. ride@arrowsmithbikesnan.com .

Next Saturday, the 20th, the Womens Pace Run Wild 5k walk/run rescheduled from November takes place at 8:00 am at Frontrunners. Draw prizes and all will be available for those who missed out. pdf attached. This is for women only but you can cheer them on or volunteer if only for the doughnuts and coffee after. I hope it gets to go ahead for their sake after the last letdown.
The 20th also brings the first Yeti Snowshoe race at Mt. Washington at 10:00 am. Fortunately, this is an event you want snow for. It is not easy, exertion wise, but it is not difficult to learn how to do. They have over 10 feet of snow this season and if you sign up as a group of 5 you get a price break on entry fees. There's even a free Sleeman's and a post race party after. Check out the Events page for more info and online registration.

Volunteers for the February 11th Cedar 12 K have been coming in slowly but steadily. Steve Gagliano probably has got in touch with his marshal crew from last year and I will do the same for the registration crew. If you can help out that morning please email me or Robert Cross at robertcross@telus.net .

ROC Trail Bits 2007 #1

2007-01-04T16:34:00.000-08:00

Trail Bits 2007 # 1

Don’t forget the ROC Annual General Meeting & Election of Directors is January 27^th

It is pretty funny the reaction I am getting from some of you in regards to the waiver form. Apparently some of you didn’t know that Trail Running is a dangerous sport that can cause serious bodily injury????? Some of you have also questioned our need for you to confirm that you are of sound mind and body. I would venture to guess that if the first part was a surprise to some of you, then we are justified in questioning the sound mind part……..On a more serious note, Thank you to all of you that have already handed in your 2007 membership & waiver form. A great response so far. Forms are available via the ROC website and Frontrunners .

There were over 150 people at the Lake for the Run & Dip. A number of swimmers……lots of hot chocolate, coffee, Spiced Rum and Cinnamon Buns (sorry if I told you that the buns would be warm buns, not my fault!) They were still great.

Bits

A thank you to Derek Riley for his great trail leading on Saturday. Some how Derek managed to make it a really fun run as he took us out on new trails for a hilly trail run for over an hour and 40 minutes.

Runners of Compassion – are we a charitable group, a running club or are we a running group that does charity work???? This is a question that gets debated at a lot of the ROC Board meetings. The real simple answer is that Runners of Compassion Nanaimo Chapter is a Registered in BC Not-for Profit Society. We evolved out of a very small group of like minded runners and have now evolved into a very large group that raises funds for charitable purposes. We socially trail run as a group and a number of us race as a group in different trail and road races. Rightly or wrongly, we are now recognized by a number of other running clubs and organizations outside of Nanaimo us as a running club and they have set us up in their data bases as a running club……………….. So, if you are running in any of the Island Race Series or most any other race on the Island or in the Vancouver area you can now list ROC – Nanaimo as the club you are representing. Remember though, our main purpose is still raising funds for charity. All the other great things we do (trail running, hiking, walking, snowshoeing, golfing, biking, Longwooding, etc) are simply by-products of the great group of people that have the common bond of wanting to better our community……..lets never lose sight of who and what we are and why we formed Runners of Compassion – Nanaimo Chapter in the first place.

Snow Shoe Racing – January 20^th, Mount Washington. I have been talked into racing and I am now registered. Who wants to come with me and give it a try?????? Don’t be afraid.

Looking for a biking clinic, running clinic, walking clinic, kayaking clinic, adventure racing clinic, yoga classes, spinning classes, core (abs) clinics, etc, etc to work off some of those extra lbs gained over the holidays? Or are you looking for a clinic to train you for a race/event in 2007?

Here is a list of businesses that support ROC and can help you

Frontrunners nanaimo@frontrunners.ca

Oak Bay Bikes oakbaybikesnanaimo@shaw.ca

Arrowsmith Bikes ride@arrowsmithbikesnan.com

Alberni Outpost info@albernioutpost.com

o Notice of Run – After the January 13^th trail run, Norm & Stefan of Frontrunners has offered to host Runners of Compassion and Bastion Running Club members at the store for coffee, juice and baked goods. The store will also have all of their Trail Running products on sale that morning as well as the January sales items. I will also have membership forms available at this time as will Bastion.

o This week the run will be a run in the Linley Valley (upper Beaver Ponds) – 8:00am at the end of Burma Road.

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.

Upcoming Races

Malaspina 5k Fun Run and 2.5k Walk – Jan 14th

Pioneer 8km – Jan 14th

Women’s Pace re-scheduled Run – Jan 20^th – Women Only!

Yeti Snow Shoe Race – Jan 20^th

Mill Bay 10k – Jan 28^th

Cedar 12k – Feb 11^th

Hatley Castle 8k – Feb 25^th

Bazan Bay 5k – March 11^th

Comox – Half Marathon – March 18^th

GutBuster #1 – Royal Roads – March 24^th

Merville 15k – April 1^st

Sooke River 10k – April 15^th

Whidbey Island Marathon & Half Marathon – April 15^th

GutBuster # 2 – Mount Tzouhalem (Duncan) – April 21^st

Vancouver Sun Run – April 22^nd

Vancouver Marathon & Half Marathon – May 6^th

Oak Bay Half Marathon – May 20^th

GutBuster #3 – Mt Douglas (Victoria) – June 2^nd

Port Angeles Marathon & Half Marathon – June 10^th

New Balance Half Iron – Victoria – June 16th

Scotia Bank Half Marathon & 5K – June 24^th

GutBuster # 4 – Westwood Lake Half – July 15^th

Nanaimo Daily News Harbour City Half & 10K Road Race – September 9^th

Notes from Bastion Ross: Auld Lang Syne

2006-12-30T16:01:00.000-08:00

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

2006-12-29T13:10:00.000-08:00

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

2006-12-14T22:05:00.000-08:00

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

2006-12-14T21:58:00.000-08:00

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

2006-12-14T21:53:00.000-08:00

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....

2006-12-08T16:40:00.000-08:00

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

2006-12-05T12:49:00.000-08:00

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^th, 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^th.

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.

ROC Trail Bits #49

2006-11-29T16:23:00.000-08:00

Runners of Compassion Trail Bits # 48 – lots of new information

What a day Saturday turned out to be. Left Nanaimo at 10:15 am under a grey cloudy sky heading down south for my first race in over eighteen months; The Gunner Shaw Cross Country Race. The conditions for the race were actually not too bad; in fact they were pretty good in comparison to past years. The temperature was balmy enough that a short sleeve shirt and shorts along with a pair of light gloves was the wardrobe choice for the day. The trails were actually fairly dry in some parts, but yes, there was the requisite dosage of mud and calf deep puddles along the way, and yes The Gunner Puddle was really deep (quad high), really cold and REALLY STINKY, it was actually stinker than I remember! Thank god, none of us fell down in the puddle like the one fellow who foolishly decided to pass people in the middle of the puddle. I think I counted close to 25 Nanaimoites that ventured down for the race. It was great to see so many familiar faces at the finish line. The top male performance from Nanaimo was John Lowen while the top female performance from Nanaimo was Tammy Beales. Congratulations to all of you that ventured down for the race, especially those of you that were running the Gunner Shaw for the first time, I hope you enjoyed it; the smell will go away after a while. The snow did start to fall just as the last runner crossed the finish line. As one of the guys at lunch said, my injuries are now Gunner tested and Gunner approved. I look forward to being a regular participant on the Saturday runs with all of you again. A great race report written by Victoria ROC member, Rumon Carter can be found at http://frontrunners.blogspot.com .

The drive home was interesting to say the least. The snow which started to fall heavily as we sat having a late lunch in Duncan continued to become heavier and heavier the closer we got to Nanaimo. By the time we reached the Nanaimo Parkway the road was white and slippery. I do believe everyone made it back home safe and sound just in time to dig out the snow shovels and start their second work out of the day. Sadly, the snow did force the Women Run Wild 5Km & 10Km races to be cancelled on Sunday. No official word yet on whether or not the races will be re-scheduled.

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Bits

Ø We are still in need of a few more people for the Nanaimo Give & Go on Wednesday. If you can make it, please show up at the Nanaimo Daily News parking lot (across from the Nanaimo Golf Course) at 5:00pm. I have to be away on business, but there will be other ROC Directors there to give you instructions.

Ø Don’t forget that this Wednesday you can choose from either the Nanaimo Give & Go or the special viewing of the Peaceful Warrior at Malaspina and then on Thursday night you can pop back up to Malaspina and watch the Gobi Desert presentation. Details are below.

Ø Salvation Army – I have attached some information concerning the Salvation Army’s Kettle Ringing Program. The Kettle Campaign is one of their major cash fundraisers of the year. Sadly this year they are extremely short on volunteers for this campaign and are very worried about not collecting enough cash prior to Christmas, which in turn will affect their ability to provide a number of programs at Christmas and into the next year.

Ø Santa Shuffle – The 2nd annual Santa Shuffle 5KM Fun Run & 1KM Elf Walk takes place this Saturday, December 2nd at 10:00am. The event helps The Salvation Army to assist families and individuals in need during the Christmas season and throughout the year. You can register online at www.runningroom.com or at the Running Room at Country Club Mall.

Ø Oak Bay Bikes 2007 Spin Program – Sean & Corey’s goal for the clinics is to help you develop your leg speed, strength and power. At each class they will work on specific drills to help get you ready for the spring. Here is the class schedule for January 2007…………..They will be offering two classes that will take place at North Ridge Fitness Center. For these classes you can use the spin bikes at the studio or bring your own bike and wind-trainer. Both classes last about one hour. Each clinic will last for 8 weeks and the cost is $50.

1. Wednesdays, 6:30PM starting January 17th

2. Thursdays, 6AM starting January 18^th

They will also be offering two other classes that will take place in their bike shop. For these classes you will need your own bike and ideally your own wind- trainer, however they will have some wind trainers for people to borrow. Both of these classes will last for about one hour and will also last for 8 weeks. The cost will be $40. You can also do a "drop in" for these classes for $7.

1. Mondays, 6:30PM starting January 15th (this class is new and will run dependent on registration numbers)

2. Fridays, 9:00AM starting January 19th.

For more information please contact Sean or Corey at 760-0211, or at oakbaybikesnanaimo@shaw.ca

Ø New Balance Half Iron – the date for this year’s New Balance Half Iron Triathlon in Victoria is June 17^th. I will pass along registration information to you as it becomes available.

Ø Suzan Briggs, who is one of our ROC members, is training for a triathlon May 2007 in Honolulu. This triathlon is a fundraiser for Blood Cancer Research. One of Suzan’s fundraisers involves hosting a showing of the movie. THE PEACEFUL WARRIOR. This is a special showing and all proceeds will go to Team in Training which the largest endurance training society in the world. This society trains athletes to participate in endurance races and in turn the athletes fundraise for Blood Cancer Research. Please contact Suzan at dogwood1@shaw.ca to reserve your ticket or call 758-9320. Provide your full name, telephone number and number of tickets required. Seating is limited so order early. Tickets can be picked up at the door. When: Wednesday: November 29, 2006 Where: Malaspina College, Building 355, room 203 Time: 7:30 p.m. (doors open at 7:00) Price: $12.00

Ø Team Gobi Canada is preparing for the upcoming Gobi March which is a 250km footrace across the Gobi desert in China in an effort to support the Canadian Breast Cancer Foundation. This race is a part of the Racing the Planet series that takes place in 4 deserts around the world. At the presentation we will hear about 2 parts of the world as Team Gobi presents slides from North Africa’s Sahara desert where Team Captain Rob MacKay completed a desert race last year, and China’s Gobi Desert where the team will compete in 2007. www.teamgobi.com When: Thursday, November 30th 6:00pm - 7:30pm Location: Malaspina University-College Theatre, 900 Fifth Street, Nanaimo B.C. Price: $10.00 Part proceeds to the Canadian Breast Cancer Foundation. Tickets call: 250-858-0652

Ø This weeks trail run? - a good question as it depends on the condition of the trails? It won’t be Ammonite Falls as originally planned this week as the trail conditions will still be too dangerous. Right now there is about 18 – 20 inches of snow on those trails. This Saturday let’s meet again at Westwood Lake, 7:30am. The main lake trail will hopefully be okay to run on. I will check out the condition of the trails Friday morning and send out another email confirming that the conditions are okay.

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.

Gunner Shaw Race Report

2006-11-27T09:35:00.000-08:00

(Courtesy of Frontrunners athlete Rumon Carter. Originally posted at http://rumoncarter.blogspot.com)

Do triathletes make tougher trail runners?

Perhaps it's the puddle near halfway, lapping cold water up past your quadriceps. Or the finishing straight that runs right through Thetis Lake. One way or the other, two triathletes put both terrestrial and aquatic skills to use yesterday in winning the men's and women's titles at the 22nd Annual Harriers Gunner Shaw Memorial Cross Country Classic.

First across the finish line was Mike Vine, skating across the slippery course in a time of 32:35. Vine, a North Islander now living and training in Victoria, is a regular podium finisher on the international XTERRA off-road triathlon series, but didn't have the season he would have liked in '06.

"Things started and ended badly for me this year. Early in the season I was wrecking body parts; at Worlds in Maui, it was my bike," says Vine, referring to the four flat tires he suffered at the XTERRA World Championships, forcing him to withdraw. "But that was only four weeks ago and I'm still fit so I thought, 'I'm doing Gunner!'"

And do it he did, though his win was by no means a sure thing.

"At the start, [Aaron Holmgren] went out hard; I was just trying to hang on. I figured if he went like that the whole way, I was cooked." As the race went on, however, Vine started to find his form, settling into a rhythm and making up chunks of time on the uphills. But the Gunner goes down as much as up and downhill running skills are critical for anyone trying to take the title in this event. "Aaron was bombing the downhills!" marvelled Vine, who's no slouch himself on the trails, "he'd gap me on every pitch." In the end, though, Vine's experience and slightly better endurance made the difference, allowing him to open a finish line gap of 13 seconds over the younger Holmgren. Ian Hallam, coming back from injury and running for the host Harriers (as was Holmgren), finished third in the excellent time of 32:59.

The women's race was a much less closely fought contest with Canadian National Elite Team triathlete and Prairie Inn Harrier Carolyn Murray taking the win in 38:48 ahead of Pacific Athletics' Laurel Draper in 40:16 and third-place Emily Solsberg in 40:43. Though Murray had to contend with the mud, rocks and stream crossings like everyone else, perhaps the biggest challenge faced by this professional triathlete were the amateur men jostling for position around her. "At one point, this guy barreled right into me and almost knocked me off the trail! I was trying to be careful out there [Murray is racing in the National Cross-Country Running Championships in Vancouver next weekend], and this guy was running like it was his own World Championships."

Murray reported that she loved this first attempt at the Classic and that it wasn't as hard as she expected. "People build up that puddle and the course so much, but it wasn't actually that bad."

Perhaps a few of the male runners watching from the sidelines yesterday in their street clothes would have done well to hear this report. Asked why they weren't racing, they begged off with claims to be saving themselves for next week's cross-country nationals. Like the pink flagging tape that typically shows the way around Harriers-hosted trail races, were the ladies showing the men how it should be done?

In the race for master's glory, Harrier Paul O'Callaghan took the men's title in 34:30; Shelagh Germyn of the River Runners was top woman in a time of 44:43.

Also on course Saturday were Donald Peterson and Donna Carrigan, two-thirds of Team Gobi Canada set to race across China's Gobi desert in June 2007 to raise funds and awareness in the fight against breast cancer. In anticipation of this self-supported ultramarathon, Peterson ran the Gunner with a backpack full of telephone books. Sounds like the kind of thing that would have made the race's namesake proud.

For now, with another Gunner Shaw in the books and a rare Victoria snowfall covering the Thetis Lake trails, local athletes can turn their attention and training to the 3rd Annual Stewart Mountain 10-mile Cross Country Challenge (SMXC) on December 9th. The SMXC covers some of the same trails as the Gunner Shaw but with the added element of a grueling climb up Stewart Mountain at mid-race. Online registration is open with 70 runners registered as of Sunday evening.

Full Gunner results can be found at Race:Day. Tony Austin, Mark Creery and Devin Card were all out shooting the race. Thanks to Devin for the photos in this report.

ROC Trail Bits #48

2006-11-21T17:33:00.000-08:00

Runners of Compassion Trail Bits # 47

Nothing much to report back from last weekends run, it was your average Saturday morning in November run in the rain. Lots of water mud and leaves to deal with. Having Starbucks closed due to the water issues really confused people and discussion took place trying to figure out where to go for coffee. This would not want be a nice group to be around if there is ever a real water crisis and no coffee was available.

Couple of announcements concerning things to do this week and next week

1. The Banff Mountain Film Festival World Tour – is tomorrow night. Wednesday, November 22nd, 2006 at the Port Theatre. Tickets are $16 for adults and $14 for students.

2. The date of the Nanaimo Give & Go has been moved up one day. The date is now the 29^th, next Wednesday. We need volunteers to help out with this, so please email me. PLEASE DO NOT ASSUME THAT WE WILL KNOW YOU ARE COMING TO HELP. Please send an email letting us know. We need help from 5:00 – 7:00pm and then we head to the Longwood after for a beverage and a bit to eat……THANKS

3. Suzan Briggs, who is one of our ROC members, is training for a triathlon May 2007 in Honolulu. This triathlon is a fundraiser for Blood Cancer Research. One of Suzan’s fundraisers involves hosting a showing of the movie. THE PEACEFUL WARRIOR. This is a special showing and all proceeds will go to Team in Training which the largest endurance training society in the world. This society trains athletes to participate in endurance races and in turn the athletes fundraise for Blood Cancer Research. Please contact Suzan at dogwood1@shaw.ca to reserve your ticket or call 758-9320. Provide your full name, telephone number and number of tickets required. Seating is limited so order early. Tickets can be picked up at the door. When: Wednesday: November 29, 2006 Where: Malaspina College, Building 355, room 203 Time: 7:30 p.m. (doors open at 7:00) Price: $12.00

4. Team Gobi Canada is preparing for the upcoming Gobi March which is a 250km footrace across the Gobi desert in China in an effort to support the Canadian Breast Cancer Foundation. This race is a part of the Racing the Planet series that takes place in 4 deserts around the world. At the presentation we will hear about 2 parts of the world as Team Gobi presents slides from North Africa’s Sahara desert where Team Captain Rob MacKay completed a desert race last year, and China’s Gobi Desert where the team will compete in 2007. www.teamgobi.com When: Thursday, November 30th 6:00pm - 7:30pm Location: Malaspina University-College Theatre, 900 Fifth Street, Nanaimo B.C. Price: $10.00 Part proceeds to the Canadian Breast Cancer Foundation. Tickets call: 250-858-0652

Ø Gunner Shaw Trail Race – November 25^th, car pooling will be leaving from the Southgate Tim Horton’s at 10:15am. Race starts at 1:00pm. Remember to bring along a complete change of clothes for the ride home as you will be wet and muddy and maybe even a little bit smelly!!! Have you registered yet????? http://pih.bc.ca/index.php

Ø Women’ Pace Annual Run Wild – is this coming Sunday November 26^th, 9:00am. Entry forms available at Frontrunners

Ø This weeks run- For those of you coming to the Gunner Shaw on Saturday, meet at Southgate Tim Horton’s at 10:15am. For those of you that are not coming, meet at Westwood Lake at 7:30am for a run. I don’t know who will be leading the Westwood group on Saturday as I think a large number of the leaders are coming to the Gunner with us, but I am sure someone will step up and volunteer to lead.

Ø NEXT week will be a run into Ammonite Falls. Details later.

ROC Trail Bits #47

2006-11-16T10:06:00.000-08:00

Trail Bits # 47

*……I have just found out that registration for the Gunner Shaw will be capped at 500 people this year. No exceptions. Registration is at close to 200 right now. So, if you are planning on running in two weeks, I would suggest that you register in advance by going on line. http://pih.bc.ca/gunner-shaw-info.html

It is with great sadness that I have to admit that I may have been some what premature in making the statement that ROC was NOT a fair weather group. Apparently we are.

The report that I received about last weekends run of the Saddle was humorous to hear. Apparently we had people in two of the groups that insisted on being piggy backed across the stream as they were afraid their “new shoes” would get dirty and there were also reports of people trying to tip toe around the puddles…..what’s with that??? It does bring back fond memories of a few years ago when a few of what are now our more experienced trail runners and leaders had to be piggy backed across that same stream. Those same folks are now the ones that boldly splash their way through any water, no matter how deep that gets in their way. I think that a few of you may need to accept that fact that your feet may get wet and your shoes may get dirty. All joking aside, Welcome to West Coast running. Special thanks to Tim, Michael and Erik for looking after one of the runners who had sprained their ankle while running with us this past weekend…..good work guys!!!

This past weekend was the 11^th Annual Thetis Lake Relays which were attended by a number of runners from Nanaimo. Results are now posted at http://pih.bc.ca/results/2006/thetisrelay.php . Saturday was also the National Cyclo Cross Championships which were held in Beban Park. Norm Thibault retained his crown as the Canadian Masters Cyclo Cross Champion, while Wendy Simms came in a very close second in the Women’s Elite Division. The event that Norm and all the volunteers put on was first class in every aspect and will hopefully put Nanaimo in line to host the Nationals again in 2007.

Ø The Banff Mountain Film Festival World Tour - Wednesday, November 22nd, 2006 at the Port Theatre. Tickets are $16 for adults and $14 for students.

Ø In-store Trainer Drop in Sessions -Do you want to become a stronger more powerful cyclist? Do you hate doing trainer sessions alone or riding outside in the poor weather? Join Arrowsmith Bikes Monday nights (6:30) for their in-store trainer sessions. Focuses will be on power, spinning and endurance. Workouts start November 6^th, 2006. You will need your own bicycle and trainer. Trainers will be available on a rent to own basis. For more information about the clinics or cycling contact Arrowsmith Bikes 758-6675 ride@arrowsmithbikesnan.com

Ø Women’ Pace Annual Run Wild – is November 26^th, 9:00am. Entry forms available at Frontrunners

Ø This week the run will be a run starting from Westwood Lake Parking lot at 7:30 AM. We will run the very early portions of the GutBuster route (stream crossing involved) before connecting on to the single track trail that runs parallel to the power lines. From there we will head over into Morell for a tour of the Alder, Lower Maple, Tranquility, Beaver Ponds, and Morell Lake Trail. A good warm up for the Gunner.

Notes from Bastion Ross: Sad But True

2006-11-02T19:57:00.000-08:00

Dear Bastion

By now most of you will have heard the sad news that the annual Bastion/ROC dance has been cancelled. Contrary to rumours it has nothing to do with space aliens, bad feng shui or the new income trust laws. Too many people were playing the popular "how late can I leave buying tickets?" game and the directors of both organizations flinched first as they might get stuck with huge costly bills if they went forward. All those who bought tickets will get a full refund. If you bought tickets at Frontrunners grab me when you see me or email me to arrange repayment. Don't panic if I'm not at the lake Saturday. I haven't moved to St. Kitts yet. I would need at least 2.75-3 million for that. Not that I have the given the matter any thought at all. No, I will be at breakfast I promise you unless I'm eaten by bears. However, we shall move ahead and I'm sure something will come by next year to replace it. There's still the New Years Run and Dip to look forward to, and before you know it the Cedar 12 K and then summers right around the corner.
Speaking of breakfast, we will be moving to Charlies, downtown at 123 Commercial St., for breakfast this Saturday. The Husky is just too popular at the moment, so we will shop around for another venue. Someone phone Bill and Bob. If you know someone who is a good cook tell them there is a shortage of big places in Nanaimo you can get a reasonable breakfast at the moment, so now's the time to open up a restaurant serving that particular need. There is a pdf map attached with directions.
Robin Dutton at Arrowsmith Bikes is starting a Monday evening at 6:30 wind trainer session at the store starting this Monday. Have to have your own bike and wind trainer but he does have rent to own trainers available. Cost is free which is up most people's alley. I think that Robin just doesn't want to train alone. pdf info attached and in Clinics Page. Contact Robin at ride@arrowsmithbikesnan.com or phone 758-6675 for more info.
Last Sunday saw the classic Shawnigan Lake Half Marathon with a lean and smart group taking advantage of the last good weekend of the fall it seems. Leading of was Bernard, who took 7th overall, 5th in his age group. Robin Arbuthnot snagged 18th overall, 3rd in his age group with Kent Williamson taking 5th in his age group. Julie Greenhill and Brian Foley shared the best day results of 1st in their age division. Dennis Frey came in tenth in a tough age group. In fact every Sluggie who showed finished in the top ten. Not bad. Even Jon Bird from Carrot on the Run came in 4th in his division and Donna Spencer and Gwen Frey from Women's Pace finished 6th and 7th in theirs to complete a clean sweep of Nanaimo runners. Attendance seems to have fallen in half since 2001 when they had around 460 runners and now its around 240. I'm not exactly sure why. Probably too many halves this time of year.
This Sunday at 1:00 pm is the Bill English Cross Country at Colliery Dam put on by the Nanaimo Track Club. It will be a 5 K race for us but there is a 3.75, a 2.5 and a 1.25 K course for the kids. Cost is a very reasonable $6 or $3 is you are a elementary or high school student or a BC Athletics member.
Next Sunday is the Thetis Lake Relay down South at Thetis Lake. You can do the whole 20 K yourself or share the joy with a relay team. Details and online registration in the Events Page.
Next Sunday is also the National Cyclo Cross Race at Beban. You can stroll on down and see how the best take on the mud and the obstacles or you can get even closer by volunteering. Just email Norm at normont@island.net and you will get a front row view on the excitement that you probably won't see in Nanaimo for some time.
The Women's Pace Run Wild 5 & 10 K goes on November 26th at North Oyster Elementary School out in Cedar. Donna is back and getting things on track so if you're a women this is a race you would want to consider doing. The race will be in support of the Haven Society. There are details in the Events Page but the online registration doesn't seem to be up yet. There are registration forms at Frontrunners though. If you want to volunteer you can catch Donna at the store or phone her at 856-9453.
Bastion has received an email from an intrepid bunch of ultra runners who are hoping to race the Gobi Desert in June 2007. They are coming to Nanaimo on November 30th at the Malaspina University/College Theatre to give a talk and slide show on the Sahara race that they have done. Ticket sales will help them finance their upcoming quest with some of the proceeds going to the CBCF. You can purchase tickets at Frontrunners. pdf info is attached.

Thanks,
Ross

Dear Bastion

Sorry, the Thetis Lake Relays and the National Cyclo Cross race are on Saturday, November 11th, not Sunday.

Ross

Burgers for Benson

2006-10-26T19:03:00.000-07:00

Greetings NALT Supporters and Friends,

NALT and The Mount Benson Legacy Group are holding another Beer and Burger "Spooktacular" at the Windward Pub Sunday October 29th at 6pm.

As usual, we will have a great meal from the Windward, with a choice of Beef or Chicken Burger. Wine, Beer or Pop for a beverage, and Salad or Fries as a side, All for $12!

We have some fantastic live auction items this time around, with a BMX Bike from Pacific Rim Bicycle (in time for the Holidays) a getaway trip to Vancouver to see a show at the Orpheum with a rental car included, and a 256mb MP3 Player, among other items.

We will also be doing the ever popular 50/50 draws, and a silent auction for services and merchandise from local donors.

We are hoping that you will come in costume to this event, but it is not required You will miss out on some great prizes for Best Costume, Scariest Costume, Greenest Costume, and Best Impersonation Costume if you don't.

So, if you are free on Sunday, and would like a night off cooking, and a great time out, please call NALT at 714-1990 to have your name added to the list, and ensure your seat at the last Beer and Burger hosted by NALT in 2006.

It will surely be a night to remember, so don't miss out!

Nanaimo & Area Land Trust

Trail Bits 2006 #44

2006-10-24T15:06:00.000-07:00

Trail Bits # 44

Strathcona Park Run has been cancelled due to weather forecast….sorry.

Due to a forecast of steady rain on Saturday we have decided to cancel the run at Strathcona Park. We will reschedule again in the late spring when the alpine flowers are in bloom.

Ø Halloween Hustle – October 26^th Volunteers are still needed. Contact Bobbie btaylor@sd68.bc.ca or Leah leahjohnson01@yahoo.ca

Ø TICKETS NOW AVAILABLE – If you are planning on coming to the dance, please buy your tickets soon as possible as we need to confirm numbers. Please email Kathleen at kathleenrichardson@telus.net to arrange your tickets. Thanks

Ø Cyclo Cross Nationals – VOLUNTEERS NEEDED - November 11^th is the date of Cyclo Cross Nationals which are being held in Nanaimo. Norm Thibault will be looking for volunteers to help with course preparation and marshalling if you are interested in helping out contact Norm directly. normont@islandnet.com Norm and his crew will need a large number of volunteers in order to pull this event together. Norm has asked me extent his thanks to those of you that are volunteering instead of going to Victoria for the Thetis Relays, which is unfortunately on the same day.

Ø Women’ Pace Annual Run Wild – is November 26^th, 9:00am . Women’s Pace is in need of a number of course marshals as well as an individual to help coordinate the marshals. If you can help with this please contact Carol Roy at mcroy@telus.net

Strathcona Cancelled

This week the trail run will be a run of Linley Valley.

Start time is 7:30. Meet at the end of Burma Road as usual.

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.

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

Strathcona Park Run

2006-10-20T20:54:00.000-07:00

Hello everyone,

I need feed back from you if you are planning on coming to Strathcona Park next Saturday (Oct 28th). Please reply back to me as soon as you can. I think we have more than enough interest to warrant us going, but I would like to confirm that. So, if you are coming, simply click on the “Reply” button and then type in Yes I will be coming, then click on the send button.

This trip is totally weather dependant. If the forecast is reasonable we will go. If the forecast calls for bad weather, we will cancel and run Dumont instead.

Here are the details for those of you that are thinking of coming.
7:00 am leave Chapters at 7:00am
8:15 am arrive Mt. Washington ski area
8:30 am start to run/kike
11:00 am arrive back at vehicles
11:30 am depart Mt. Washington
1:00 pm arrive back at Chapters – unless you stop for lunch on the way back

Group 1 will be a steady run group and will be out for about 2 & ½ hours
Group 2 will be a steady run group, but at a bit easier pace and will cover slightly less territory. This group will be out for around 2 hours.
Group 3 will be a Fast Paced hiking group, which will be out for 2 & ½ hours.

There you have it. Let me know if you are coming. The weather is going to provide an amazing view from the Westwood ridges on Saturday morning.

Notes from Bastion Ross

2006-10-20T20:51:00.000-07:00

Bastion

Its time to dust off that suit or dress in the back of your closet, put a shine on your shoes and snag those all important tickets to the Bastion/ROC Winter Dance on Saturday November 18. Now, I know what you're thinking. You're thinking, Ross, sure the food is so good and there's so much that I'll gain five pounds if I don't dance, okay the drinks are so cheap that I can get more than just politely blitzed all night long, its all well and agreed the DJ hits a mean groove as the night wears on, and there's no doubt at all that the greatest folks in Nanaimo will be there. But will there be... clogging? Well you're in luck. The DJ Ron is an avid aficionado of clogging and has agreed to have a set ready. All you have to do is get those tickets. A steal at $25. And this would be a great chance to put yourself in good with your wife/husband/partner for the next year. Lets face it, you probably haven't been too attentive to them this past year and you owe them. It's all right. You're a runner. We expect it out of you. So, if you want to do the right thing, you can pick tickets up at Frontrunners, off myself or Dave DePasquale if you see us Saturdays, or you can just email me and reserve them. I'm fairly easy and I'll hold them for you at the door. Might I suggest this would be a good time to pay your dues. It is one of the few times in the year that I'm within easy reaching distance of your wallet or purse.
This past Sunday saw the Oceanside Cross Country Race at Qualicum and even though Steve Gagliano successfully did a convincing rain dance there were enough who showed up. Numbers are date of birth of runners. Jacob Basset won the Male 98 division, Laurie's son Matt Ritchie was third in the Male 92, her other son Aaron was second in the Male 89/90, and Dave Matte, Dan Frey, Mike Jorgenson, Nick Bassett and Bill Hollingshead all placed first or second in various adult divisions. Results in the Results Page, sensibly enough. Picture attached.
Tonight saw a terrible tragedy unfold as many innocent participants of Sean's ab class snuffed it while doing one too many crunches. Fortunately, this means a few spaces are opened up for next weeks new block of five sessions, Thursdays at 6:30 pm at Frontrunners. Cost $20. There is also a 6:00 am session, starting the following Tuesday. Sean also has a Friday morning wind trainer spinning class at 9:00 am at Oak Bay Bikes starting November 3. Would help if you have your own wind trainer but he has a limited amount in the store. To register for any of the above, email seanlunney@shaw.ca
The next Cross Country meet is the Bill English at Colliery Dam on November 5. I think we can try and put out a good showing. Details are in the Events page. Then we have the Thetis Lake Relay, Gunner Shaw and Stewart Mountain races for some serious mud, blood and guts to look forward to later in November and December. You can snag a technical shirt for being one of the first 50 to enter all three. You can enter all three online through the Events page.
If you don't want to do a lot of travelling November 11 but would like to help out at a great local event then you can contact Norm at nanaimo@frontrunners.ca and offer to volunteer at the Cyclocross coming up then. I think he would appreciate the help.
If you happen to have a couple of hours of free time on Thursday October 26 there is some students at Wellington and Woodlands school who could use some marshals or finish line crew for their Halloween Hustle at Westwood Lake. Contact Bobbie Taylor at btaylor@sd68.bc.ca or Leah Johnson at leahjohnson01@yahoo.ca to volunteer.

Dusting off my top hat,
Ross

Trail Bits 2006 #43

2006-10-20T20:50:00.000-07:00

Trail Bits # 43
Lots to read this week….sorry

Advance Notice - weather permitting, October 28th will be the Strathcona Park Run…..be ready for a 7:00 am departure from Chapters. Details next week.

Most of you are probably aware that one of the areas in which we, ROC have been very active the past few years is in helping to encourage youth in our community to be active. We have done this in a couple of ways; Runners for Kids Program – this program provides funding to enable needy children to participate in a variety of school and community-based activities. Inner city school running and athletic programs and activities, leadership programs or other academic and community-based programs have received funding from this program. The program has paid for registration fees and equipment so that individual children can participate in activities such as running, soccer, baseball, and wrestling. This program has also provided funding for a summer “Rec N’ Reading” program promoting literacy in an inner city neighbourhood. In addition, we have partnered with the Boys & Girls Club of Central Vancouver Island to send a number of children to summer camp. Runners for Youth Footwear Program – RoCNC has teamed with a local sporting goods retailer (Frontrunners Footwear Limited) to provide footwear to children in need.

On behalf of the Board of Directors of ROC I am happy to inform all of you that with part of the proceeds from the 2006 Nanaimo Daily News Harbour City Half Marathon and 10km Road Race we are once again providing funding for both of the above mentioned programs. Last night at our October Board meeting we approved a funding application from Wellington High School requesting funds so that running shoes could be purchased for a couple of students needing shoes. We also provided some funding to Woodlands High School for their Learn to Run Program, which is now under way. In addition to this we approved two separate applications for funding that came forward under the Runners for Youth Program and we will be providing runners to eight children. I will continue to update all of you on the funding initiatives that we under take as we approve them. Funding Applications are available through the ROC Website at www.runnersofcompassionnanaimo.com . As we get closer to the holiday season I will also start bringing to your attention information on Hamperville and the Nanaimo Give & Go!, two Christmas season initiatives that ROC supports with volunteers.

Ø Halloween Hustle – October 26th is the date of the Halloween Hustle at Westwood Lake. This is the final run of the Learn to Run programs offered for the students at Wellington & Woodlands. If you are able to volunteer a couple of hours of your time on October 26th, the Woodlands and Wellington High School students would love to have your assistance with marshalling and or helping out with the finish line. Contact Bobbie btaylor@sd68.bc.ca or Leah leahjohnson01@yahoo.ca

Ø Trail Leaders – for those of you that are experienced and knowledgeable of the trails in Strathcona that can help with leading a group please let me know. I need leaders for Group 1 Run Group - (parking lot to Helen Mackenzie, (right turn) to Kwai Lake, Battleship Lake, Paradise Meadows, back to the parking lot) Group 2 Run Group – (parking lot to Helen Mackenzie, Battleship Lake, Paradise Meadows, back to parking lot) Group 3 Hiking Group – (parking lot to Battle Ship Lake, Paradise Meadows, back to parking lot) http://www.env.gov.bc.ca/bcparks/explore/parkpgs/strathcn/strath_forbidden_fee_area.pdf

Ø 3rd Annual Winter (Christmas) Dance November 18th, $25.00 per person- TICKETS NOW AVAILABLE – Tickets are going fast so don’t delay. Get your tickets after the run from Kathleen or Darla during coffee at Chapters Starbucks. Tickets are also available at Frontrunners now. This year let’s keep it simple. Bring cash or cheque and pick up your tickets

Ø Cyclo Cross Nationals – November 11th is the date of Cyclo Cross Nationals which are being held in Nanaimo. Norm Thibault will be looking for volunteers to help with course preparation and marshalling if you are interested in helping out contact Norm directly. normont@islandnet.com

Ø Women’ Pace Annual Run Wild – is November 26th, 9:00am . Proceeds go to The Haven Society. Sorry guys, but this is a “Just for Women” event. Check out www.womens-pace.ca for details. Registration forms available at Frontrunners. Limit is 400 people, so don’t delay.

Ø Adventure Racing Clinic - there is definitely enough interest, so we will start to get things organizes. Start date is probably in April.

Ø Spinning Class – Due to the fact that the first spin class is full and wait listed Sean and Corey are going to be adding a second spin class this fall. This one will take place at their store however, so you will need your own bike and wind-trainer. The class is starting Friday November 3rd, 9AM at Oak Bay Bikes Nanaimo. The clinic will run for 8 weeks and cost $40. Classes will be much like a Frontrunners Tuesday night clinic in that you will have a structured workout to do each week. They will have a very limited supply of trainers for people to be able to borrow if you do not own one. If you are planning on really going for it next year, or you’re just curious, Sean is doing blood lactate testing now. This test will allow you to learn your lactate balance point, and really allow you to fine tune your training so that you aren't wasting time! For more information, or to register please contact Sean or Corey at 760-0211 or at oakbaybikesnanaimo@shaw.ca.

Ø Thetis Lake Relays – November 11th - Go to http://pih.bc.ca/Calendar.php for more details. A great warm up for the Gunner Shaw. We will arrange car pooling for this. Start thinking about getting a team together. Only $ 20.00 per team of you register early….$60.00 on day of….do it now and use the extra money for lunch afterwards.

Ø Gunner Shaw –November 25th – Details also available at http://pih.bc.ca/Calendar.php Car pooling will also be arranged for this event. $ 10.00 if you register early, $30.00 on day of.

This week the trail run is a classic……the original 11.5km GutBuster route. Start time 7:30 at Westwood – please bring water with you.
For those of you that are new; This route follows the main lake trail to just before the 2km mark where it sharply turns to the right and heads off on to the single track. The route will cross over the both the outflow and inflow streams of the lake (hopefully the water isn’t more than an inch or two deep, ya right!!!) before heading up the Binx Connector, past the old cabin and then up to the top of the ridges where an amzing view may await you. From here the route takes you down the most amazing down hill section of single track in all of Nanaimo; yes this piece is rooty, yes it may be wet and yes it may even be a bit muddy. It is a trail run after all. Once you get back out on to the power lines, the undulating trails of Morell will await you. A great pre-run to Strathcona Park the following weekend

Notes From Bastion Ross: New and Old

2006-10-13T07:11:00.000-07:00

nDear Bastion

Well, we have a new Race Director and we're off and running to get ready for February 11th and the Cedar 12 K. Bob Cross has stepped up and offered to be trained in the Jedi arts by Master Darrell. Ah yes, my young padowan, the first thing to remember is the way I take my coffee. Use the force, Bob, use the force. Bob will do a great job, of that I'm sure and he has a great team behind him. Registration for the series starts in November and there will be a huge price break if you register early for one or two races or the whole series. Make a plan to get ready to do this year's Cedar 12 K because the past few years has seen some tremendously fine running weather and it's definitely a nice country outing with a fair amount of challenge to it.
If you have ever sat down and wondered what's wrong with yourself, Ceri Merrett can tell you what it is for only $20. Now I know what you're thinking. You already have an unlimited amount of friends, relatives and employers who tell you what's wrong with you for nothing. But you get what you pay for. Ceri is a physiotherapist who can actually tell you something you can use. If you have weak abs, or quads or hamstrings, Ceri can tell and give you a regime to fix it. IT problems? No problem. I have met a lot of runners with sciatica problems this year. This problem could probably be fixed if caught early. If you would like to save yourself some grief down the road you can contact Ceri at ceri16@hotmail.com
Sean's ab classes start a new session, Thursday evenings at 6:30 pm on October 26. There are five sessions for $20 and don't tell Norm but they start at 15 push-ups and end with 35. Tuesday morning sessions start November 1st at 6:00 am. Sean's Wednesday morning spinning classes at 7:00 am at Northridge on November 1st are full but he is taking names for a waiting list and there will probably be another after that block is over. Finally if your are serious about your training Sean is conducting blood lactose tests at Oak Bay Bikes by appointment. Cost is $75 for first session and $50 for any follow up sessions later in the year. To register or for more info for any of the above contact Sean at seanlunney@shaw.ca
If you like to take your mountain bike out for a hard ride there's no point if you can't catch some serious air. The trick is living to tell about it. There will be a jump clinic this Sunday at noon. It will go to 5:00 pm and cost $20. To register or get more info contact Kebble at ride@arrowsmithbikesnan.com

Thanks,
Ross