EAGLE and BOISE RunWalk
The Athletes Foot Boise
|
Weekly Update for January 13, 2007 EAGLE and BOISE RunWalk |
Your #1 source for great fitting shoes and gear
for walkers and runners. The Athletes Foot Boise |
|
Please read this entire
weekly update especially if you are a new customer. Yes, it's extra long this
week.
Each week you will receive this weekly update by email.
It is also available on the website on the
Schedules
page and
Discussion
page.
TABLE OF
CONTENTS:
Cold Alert!
Where and when do we meet?
What happens each Saturday?
Where do I find my training schedule?
What routes will I walk or run?
What about restrooms and water on the routes?
I joined the Robie program. Am I in the A-group or B-group?
I joined the WINTER program. Am I doing the 5K, 10K or Half?
I feel like a deer caught in the headlights of an oncoming train.
I'll be absent a few Saturday mornings. Is this a problem?
What is the secret to training, sticking to goals and getting to the starting
line injury-free?
What if it's snowing or raining?
I attend EAGLE at Rocky Mtn Fitness. Will we do hills?
Where do I turn for answers to questions during the week?
I want to lose weight while training.
Clinics Next Week
ROUTES for Saturday Jan 13 (see below... below the frog)
COLD ALERT
- Forecast for Saturday morning is 14 degrees F. High temp forecast 27F.
If you are inexperienced at running/walking in the cold temps, consider wearing
three layers, with gloves and hat.
Where and when do we meet?
everyone meet 8:00AM sharp at one of two locations...
Fort Boise
Community Center
MAP
or
Rocky Mountain Fitness
MAP
What happens each Saturday?
doors open 7:50am
8:05 announcements, forum, seminar, occasional split into sub-groups
8:50 group warm-ups
9:00 walkers and runners workouts
Following your workout, come back inside gym, stretch, seek coaches one-on-one to review any
issues and learn important stretching technique.
Visit with therapists.
Plus, many Saturdays we meet afterward for coffee. See you there!
Where do I find my training schedule?
click here
What routes will I walk or run?
A complete description of routes is included each week in the update.
See under the frog, below.
We will review the routes each Saturday to the group. Be sure to follow your
group, and your coaches will be with you too.
What
about restrooms and water on the routes?
Public restrooms and portable units along the route will be available
for routes longer than about 45 minutes, with coolers of water and PowerAde. The
locations are described in the route information. Within a couple of weeks,
you'll have a comfortable feel for how we place these resources.
I joined the Robie program. Am I in the A-group or
B-group?
You'll be in the Robie B-Group if your Robie goal is simply to finish
and if you have not been preparing adequately for this rigorous training
program. The B group goes one or two less miles on Saturdays. The B group will be
adequately prepared to finish Robie. You'll be in the A group if you are
now adequately prepared for this rigorous training program and have specific time
goals. These are simple guidelines. It's your choice.
I joined the WINTER program. Am I in the 5K, 10K or
Half group?
The WINTER program has good flexibility and will accommodate each of
these distances. Some people will start with the 5K, then move into the 10K and
possibly into the Half. If you have recent experience in the 5K distance,
consider starting in the 10K or Half. The key is flexibility. You know what is
best based on recent exercise, and you get to work with your coaches to make
adjustments along the way. Coaches will discuss this issue further in the
groups. Over the 19 weeks you will have great fun.
I feel
like a deer caught in the headlights of an oncoming train.
You and everyone else will have great fun making new friends and
accomplishing your goals in a non-intimidating environment. Remember this: do
not worry about speed but rather focus on going slow and steady. Focus on
learning by attending Saturday seminars and weekday evening clinics. Focus on
eating properly, drinking plenty of water, getting adequate rest, and taking the
program nice and slow.
I'll be absent a few Saturday mornings. Is this a
problem?
Not a problem. Wherever you go, you can take your training program
with you, because you can walk or run everywhere. Few of us attend each and
every Saturday, but we do try and get our workouts in regardless.
What is the secret to training, sticking to goals and
getting to the starting line injury-free?
The secrets are having fun, watching gradual results reshape your life,
taking things slow and easy, and...
1. Introduce yourself, make new friends, stay in a group.
2. Learn what we mean about "core stability and core strength" and do it.
3. If you miss a workout or Saturday, so what! Come back and get back to work.
What if it's snowing or raining?
Your coaches will attend rain or shine. You, of course, have the
option. But guess what? The best things in life take the most work and sometimes
are uncomfortable. Have you ever run in the snow? Or rain? It can be great fun,
and is usually not as bad as it seems from the comforts of your warm bed. See
you on the course.
I attend
EAGLE at Rocky Mtn Fitness. Where will we do hills?
Hills every other Saturday will be supported at Fort Boise. This is
because hills are less accessible from Rocky Mountain Fitness Center, and we do
a great job supporting hills in Boise for the large groups. In the summer, hills
for Zeitgeist are supported in EAGLE. In the Winter, hills for Robie are
supported in Boise.
Where do I turn for answers to questions during the
week?
We love it when you have questions and share your questions with the
group. During the week you do this by posting your questions on the web
discussion board, a type of blog that is such a resource! Currently there are
over 1,274 topics and 3,529 posts from folks just like you. Of course you can
send us an email instead, but we really prefer the discussion board. In fact,
we prefer a phone call over email, but the discussion board over all. Emailed
questions may take several days to sift to. If you need assistance using the
discussion board, please call Coach Steve for assistance at 208-695-7998.
I
want to lose weight while training.
Don't we all! You can only lose weight if you run a deficit of
calories consumed, and this is tricky if you have not been training and don't
know how to count calories. May people actually gain a few pounds while training
because they lose fat and replace it with heavier muscle. But their pants fit
much, much better. If you do want to lose weight, like I want to lose weight,
learn the details of a calories-deficit sports-diet by hiring the services of a
nutrition expert. For details, go to this page:
weight loss link
Clinics This Week and Next
Intro to Training - Part 1 (Thu 1/11/07 6:30pm Steve Blake at Athletes Foot)
Robie Training in a Nutshell - Part 2 (Tue 1/16/07 6:30pm Mike Carlson at
Athletes Foot)
Intro to Training - Part 2 (Thu 1/18/07 6:30pm Steve Blake at Athletes Foot)
complete clinic schedule click here
Jan 13 ROUTES
Rocky Mountain Fitness (RMF)
1.5 mile - 5Kers
From RMF, head east towards Les Schwab. Turn left onto Edgewood.
Turn around the first orange cone and return via the same route to RMF.
3 miles - 10Kers and "B" Group half-marathoners
From RMF, head east towards Les Schwab, making a left onto Edgewood and head
towards Busters. Go up the hill towards Eagle Hills Golf Course.
Turn left onto Floating Feather. Turn around at the 2nd orange cone (and
fluid station) and return via the same
route to RMF.
4 miles -"A" Group half-marathoners
Same as the 3 mile route above, but turn around at the 3rd orange cone and
return via the same route to RMF.
8 miles - Marathoners - Head out and loop around RMF and then head towards Les
Schwab. Cross Hwy 44 at the light. Head west to Bardenay's parking lot
where you can access the greenbelt path. Head east to your turnaround
marker NW7.6 (you will pass through Merrill Park which has restrooms and fluids
on the way). Head back to RMF via the shortest route through Merrill Park.
RMF Note: Cooler of water located at 3 mile turnaround. Water
and PowerAde for the marathoners at Merrill Park.
Fort Boise Community Center (FBCC)
Route
MAP click here
1.5 mile - 5Kers
From FBCC back door, go south to Fort St.
Turn
left on sidewalk along Fort St.
Turn left on Reserve St to Mountain Cove at the light.
Turn around at the 1st orange cone on Mountain Cove Rd.
Return to FBCC
via the same route.
3 miles - 10Kers and Robie B
Same as the route above, but turn left onto Mtn Cove Rd.
Stay on Mtn Cove and go 1/2 mile beyond the end of pavement and turn at the 2nd orange cone.
Return
via the same route.
4 miles - Half-marathoners and Robie A
Same as the 3 mile route above, but continue past the 2nd cone, to the 3rd
orange cone on Mountain Cove (1 mile past end of pavement).
Return via the same route.
8 miles - Marathoners
Same as the 4 mile route above, but on your return, turn left at the
intersection of Mtn. Cove and Reserve (Reserve becomes Shaw Mtn. Rd. as it
begins climbing).
Continue to the turnaround at the fluids table at the bottom of the 1/2 mile long
downhill that begins right after the Shaw Mtn./Table Rock Rd. fork (stay left).
FBCC Note: Cooler of water and Porta-Potty located at 3 mile turnaround
(in dirt parking lot). For the marathoners, water and PowerAde at
turnaround on Shaw Mountain Rd.
See you Saturday!!!
Questions? phone
695-7998 or post them on the discussion board.....
HOME Page
