Weekday Evening Clinics - 2008

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Everybody from the running and walking community is invited to attend BOISE RunWalk evening clinics.
Evening clinics are extracurricular to the seminars we do Saturday mornings in the group.
For additional information please phone (208) 639-1434. We prefer questions are posted on the community forum

    Start End      
Day Date Time Time Guest Speaker Sponsor Location

Distance Training for Runners and Walkers, Part 1
 Learn the basics of training including form, technique, Galloway's runwalk, injury prevention, nutrition and strategy. Information is key and through experimentation you will learn what works for you. Clinic includes discussion and Q&A with experienced coaches. Bring your questions.		 Mon 1/7 6:30pm 7:30pm BOISE RunWalk Coaches, Mike Carlson, Sparkle Paterson and Jay Christensen BOISE RunWalk Shu's Idaho Running Company

Fueling Your 70.3 Triathlon
 Learn and discuss concepts and best practices
in fueling your triathlon and provide information on how to avoid a bonk during your 70.3. Learn about carbohydrate burn and absorption rates, fat burning processes, muscle burning, salt regulation and excretion, and how to avoiding cramping. Open discussion with Q&A
 		 Wed 1/9 6:30pm 7:30pm Idaho Nutrition Consultants, Registered Dietitians BOISE RunWalk Shu's Idaho Running Company
Runner Safety/Defense Technique
 Good information for the runner and walker regarding personal safety and awareness. Run and walk in our community with confidence and assurance. Presented by peace officers with experience in distance running.
 		 Mon 1/14 6:30pm 7:30pm Lieutenants Derek Butler and Noel Barlow, BOISE RunWalk Coach and Prison Warden, Jay Christensen BOISE RunWalk Shu's Idaho Running Company
Training for The Race to Robie Creek - Part 1
 Recommended training and insight for helping you adequately prepare to conquer the Race to Robie Creek.
 		 Wed 1/23 6:30pm 7:30pm Five-time Robie Creek Winner and BOISE RunWalk Head Coach, Mike Carlson BOISE RunWalk Shu's Idaho Running Company
Grocery Store Tour for the Savvy Athlete
 Karen Mangum MS, RD, LD leads you on an informative tour of the grocery store.  Come learn which brands are best and how to read food labels. You'll come away with a new perspective on shopping for healthy foods and how to best
use them in your daily meal plan. 
Participants will be able to register at www.idahonutritionconsultants.com		 Wed 1/30 6:30pm 7:30pm Karen Mangum,
MS, RD, LD		 Idaho Nutrition Consultants -
$10 fee 		Winco, Myrtle Street - Boise

Grocery Store Tour for the Savvy Athlete
 Karen Mangum MS, RD, LD leads you on an informative tour of the grocery store.  Come learn which brands are best and how to read food labels. You'll come away with a new perspective on shopping for healthy foods and how to best
use them in your daily meal plan. 
Participants will be able to register at www.idahonutritionconsultants.com		 Wed 2/13 6:30pm 7:30pm Karen Mangum,
MS, RD, LD		 Idaho Nutrition Consultants -
$10 fee 		Winco, Myrtle Street - Boise

Training for The Race to Robie Creek - Part 2
Recommended training and insight for helping you adequately prepare to conquer the Race to Robie Creek. Strategy an planning beyond the basics. Also, five stress-free ways to get into Robie Creek will be discussed in case your previous efforts have not paid off.
 Wed 2/20 6:30pm 7:30pm Five-time Robie Creek Winner and BOISE RunWalk Head Coach, Mike Carlson BOISE RunWalk Shu's Idaho Running Company

Core Strengthening and Injury Prevention for Runners and Walkers:
 Why is core strength important and how do you develop it? What are specific exercises and stretches that benefit the core? What are the five most common injuries for runners/walkers and their specific prevention and treatment. Learn the key guidelines in helping to avoid injury.
 		 Wed 2/27 6:30pm 7:30pm BRW Head Coach, Mike Carlson with St. Luke's Idaho Elks Rehabilitation Physical Therapist BOISE RunWalk Shu's Idaho Running Company

Shoes and Equipment for Runners and Walkers:
 Explanation of different feet and shoe types. What happens to shoes with use and time? What is Fit Print system and how can it help? What's up with cotton? Why should I spend money to replace the insole in my shoes? Is there equipment/gear I might want or need besides shoes? I heard SIRC is a great place to shop ... tell me more!

Tue

3/4

6:30pm

7:30pm

Shu's Crew

BOISE RunWalk

Shu's Idaho Running Company


Galloway Run/Walk Method:
 What does it mean to run-walk? Who is Jeff Galloway and what does he know about this subject? What if I am a walker who wants to run, but am hesitant to start? Or, what if I am a strict runner ... should I consider walk breaks? Will it help me, too? How and when do you incorporate walk/run into your training and racing?

Mon

3/10

6:30pm

7:30pm

Coach Kit Shuman

BOISE RunWalk

Shu's Idaho Running Company


Karen's Cooking Class: "Quick and Light Meals for Busy Families"
 Join cookbook author and nutrition consultant Karen Mangum MS, RD, LD for this upbeat, helpful cooking class.  Karen will focus on quick and easy recipes that will please the palate as well as the pocketbook.  Along with recipe demonstration and sampling, you'll receive a grocery list and suggested add-ons to make the meals nutritionally complete. Recipes may include:  Caribbean Chicken with Mango Chutney, Vegetarian Monterey Lasagna, and Artichoke and Pesto Flatbread Pizza. Register at:
 www.idahonutritionconsultants.com

Tue

3/18

6:30pm

7:30pm

Karen Mangum, MS,
RD, LD

Idaho Nutrition Consultants

 $20 fee for the class.
 Register by going to INC website and clicking on the
Classes tab.

Aspen Transitional Rehab:
2867 E Copper Point Drive,
directions on INC website.


Sports Psychology for Runners and Walkers:
Come learn from Dr. Greg Mondin how powerful and essential the mind is in preparing yourself for training and competitions such as Race to Robie Creek and the Famous Potato Marathon.  Dr. Mondin has worked with some of BSU's very successful sports teams and will spend an hour with you sharing his strategies and answering your questions. 

Wed

3/26

6:30pm

7:30pm

 Dr. Greg Mondin, PhD, Sports Psychology

BOISE RunWalk

Shu's Idaho Running Company