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Contents:
         
   1. Coach Steve's Tip of the Week
                2. Saturday location, time and topic
                3. Form and Technique
                4. Homework Assignment
                5. Workout Wednesday
                6. Massage, Schulman Therapy and Rolfing
                7. Routes this Saturday
                8. Training Schedule and Training Manual
                9. Clinic Visual Aid posters
Shu's Idaho Running Company
Boise running groups, boise running events, boise running




















                                                
Weekly Update
            July 28 thru August 4

           
 www.boiserunwalk.com
 
 

 

1. Coach Steve's Tip of the Week
Use each Saturday's workout as an experiment towards your target distance, whether it's a 10K, half marathon or full marathon. Each Saturday, experiment with nutrition, hydration, what apparel to wear, pace and other strategic components of your training program. As you move into the season, into the 4th, 5th and 6th week, you'll have an idea that water, carbohydrates and pacing play a big role in the success of your workout. Following the workout, fuel your recovery with 200-300 calories of fruit and protein (80% carbs, 20% protein) within 30 minutes of completion. Following your Saturday workout, gage how you feel. If you are tired and exhausted, use this feedback to approach next Saturday with better nutrition, hydration and pacing,  and purposefully complete each Saturday workout feeling good after having fun... with extra gas in the tank that causes you to think you could have gone even farther!


2. Saturday locations, time and topics

         Saturday July 31 7:30am at Camelsback Park  map
         Topic: Run:Walk intervals & Strategic Plan


        Saturday August 7, 7:30am at Shoreline Park   map
        Topic: Sports Nutrition, and Injury Prevention
                6:45am - MARATHON group
*
                7:30am - Half Marathon and 10K groups
**

         *note: marathoners will meet earlier than the other groups on the following dates:
                 Aug 7, Aug 21, Sep 4, Sep 18

        
**note: 10K and half marathoners always meet at 7:30am


3. Form and Technique
You have control over several variables involved in your running form and the technique you implement. Those variables are:
1. stride-length
2. stride turn-over
3. posture
4. relaxation
5. core strength
6. flexibility
7. your smile

Watch the 16 minute video if you have any questions about what good running form looks like. Fell free to ask a coach to look at your gait while you run. And smile!


4. Homework: Strategic Plan and Race Strategies
     Read Training Manual page 64-65
     Look at posters pages 4, 5 and 9 to see examples of strategic race plans.
     Bring questions to this Saturday's coaching session on these topics. We start
     promptly at 7:30am. Camelsback Park by the restrooms.
map


5. Workout Wednesday July 28 @ 6PM
@ Glenwood  map
    Next week Aug 4, meet at Parkcenter Blvd next week Aug 4.

    Why do we meet on Wednesday? It's an opportunity to meet with new friends, and get one of your
    mid-week workouts completed. Informal, bring your water. Questions? Bring them too. Have fun!
    Walkers and runners... everyone.
 


6. MASSAGE, SCHULMAN THERAPY and ROLFING - please support our therapists.
Russ Freestone. Relief at Last! Schulman Therapy
Relieves deep tension and maintains flexibility in the muscles and joints. Benefits: (1) Improve performance. (2) Avoid injury. (3) Recover faster from long runs. (4) Speed healing from injury.
$25 off first session. Packages too!
Call for all details.   (208) 378-1377

Sports Rub Massage Therapy - Paula Kerr CMT
(off Fairview & Mitchell) Boise, Idaho 83704
Phone 336-9306 today for an appointment.
First hour visit at the half hour price.

ROLFING and Massage Therapy
Hour $55, Half Hour $35
www.BodyDynamicsBoise.com
Mary Lou Wickham 
certified * licensed
Therapeutic Bodywork for Injury, Aches and Pain 322-4455

7. Routes this Saturday:

10 miles - marathon group (TBA)

5 miles - half marathon group
From Camelsback restrooms up Foxtrail #36 past the water tank to the parking lot, and return.... twice.

3 miles - 10K group
From Camelsback restrooms up Foxtrail #36 past the water tank to the parking lot, and return.




8. Training Schedule   and Training manual

       Also, here is the 2010 seasonal chart of Saturday distances 

9.  During our clinics we often use visual aids and graphs.
                 Feel free to download a copy (PDF) of these posters.


See you Saturday!     Questions?    Call Coach Steve today. (208) 639-1434
 


Coach Mike Carlson & Co.
May 29, 2010


                               Go the distance!
BOISE
RunWalk
Exercise. Nutrition. Group Support.


www.boiserunwalk.com


Proper Running Form:
The POSE Running Method
16 minute video




(208) 639-1434

Training Program Details


Saturday coaching clinics:
Core Strength & Cross Training
Endurance & Hydration
Form & Technique
Galloway RunWalk Method
Periodized Training
Injury Prevention
Sports Nutrition
Optimal Training Diet
Pace Yourself
Physical Therapy
Shoes & Equipment
Speed Training
Strategic Planning
Stretching
Weight Loss
Weight Training



Read Sherry's testimony

When I joined BOISE RunWalk  I had
no idea of the benefits I'd receive. I moved
to Boise from a warm climate and the
training regime helped me acclimate
to a cold climate. I received motivation
from the coaches and other group members
and made lasting friendships that I am
grateful for and hold to this day. I have
participated in numerous marathons since
starting with BOISE RunWalk and I utilize the knowledge from this awesome group. My appreciation goes to the people involved with
this organization - it is top notch!
-  Sherry





Are you a couch potato?
Join BOISE RunWalk today!
Walkers, runners,
and couch potatoes too.

 




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