FLETCHER'S CHALLENGE EVENT THIS FRIDAY

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

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

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

^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

Shop Newsletter 2007 - #2

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