February 25

Weekly Update

Boise running! Locations, times, routes, maps, coaching topics and more!

 

Table of Contents

• Coaching Clinic this Saturday
• Foam Roller Clinic this Saturday
• Upcoming Saturday Agendas
• The BIG training day for Robie A and B
• Article: Develop Your Running Strategy
• Shirts and Hats
• 5 Special Clinics by Hilary Horton-Brown
• Fight For Air Climb - April 28 - Join our team
• Dirty Dash 10K
• Sports Massage
• Saturday Locations
• 14-Week Training Schedule Chart .
• Routes

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Coaching Clinic this Saturday Feb 25 (meet 7:30am)

Topic #1: Open Forum Discussion. Bring your questions.

Topic #2: Mid-Season Injuries? What to do?... presented by Cyndee Gooden PT, DPT at Therapeutic Associates.

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Foam Roller Clinics this Saturday

Amber Frisch from MyoFly will conduct two (2) short 10 minute foam roller clinics after our run/walk workout, inside FBCC where we all meet afterwards for fellowship, post-workout nutrition and massage. Amber will do these at times to be determined by herself to catch as many people coming and going as possible. Thank you Amber!

 

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Upcoming Saturday Agendas

Mar 3: meet at Shoreline Park (map) 7:30am… no formal topic, just warm-up and go.
Mar 10: Guest Speaker Ron Barker, veteran of 34 Robies, 30+ marathons. Meet at FBCC.
Mar 17: Homework assignment due: present your written strategic plan. Meet at Therapeutic Associates.

(see Saturday Locations chart below)

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BIG Training day - April 7

We need your help.

Each year during the Winter training program, on the final BIG hill day for the Robie group, we seek your help in procuring shuttle drivers to bring our group off the mountain. This season, the BIG day is April 7, and on that morning your route will begin at FBCC and take you all the way to the top of Aldape Summit, then back to the end-of-pavement area where the route will end for 13 miles (Robie A) and 12 miles (Robie B). On this BIG day, most everybody will complete their workout at that parking lot at end-of-pavement on Shaw Mountain Rd, and we have shuttle drives bring us off the hill back to FBCC. Who are those shuttle drivers? They are the good people in our families and friends who know you have been training for Robie, and who are available to drive for an hour or so to assist with bringing you and your Robie friends back to FBCC for your post-workout nutrition, stretching and sports massage.

Please have it on your mind to determine if someone you know and trust can assist on this fun day! Soon, Coach Steve will create his short list of drivers and phone numbers. Stay tuned for further announcements on this topic. Thank you!

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Article: Develop Your Running Strategy

Accomplishing your long-distance goal depends on the decisions you make during training and race day too, and the best decisions are based on information gathered during the training season.  read article

 

 

 

 

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Shirts ($18) and Hats ($20)

Artsign Design company is BOISE RunWalk's official supplier of running shirts and hats. Artsign Design does quality work with screen printing and embroidery of all team shirts and hats. To place your order, visit the Artsign Design website and use the handy online order form or phone (208) 377-1141. Coach Steve will have samples most Saturdays. You will place your order directly with Artsign Design as well as payment. Delivery arrangements are made with Artsign too, and you might even have delivery on a Saturday morning. Questions? Phone Artsign Design (208) 377-1141

Your trusted and affordable Boise sign company since 1975.

 

 

  www.artsigndesign.com

 

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5 Special Clinics

Presented by Hilary Horton-Brown, RD, CSSD, LD, CPT

BOISE RunWalk is delighted to offer this affordable series of five special evening clinics for runners, walkers and couch potatoes too,  presented by one of our community's most exciting and passionate speakers, Hilary Horton-Brown. Hilary is the Boise State Bronco's Sports Dietitian for all athletic programs and she holds the highest national dietetics certification, the Board Certified Specialist in Sports Dietetics (CSSD). These evening clinics are open to to public for only $25 each or $100 for the series.

• YOGA FOR RUNNERS and WALKERS
• MARATHON NUTRITION
• BACK to BASICS: EXERCISE
• BACK TO BASICS: NUTRITION and WEIGHT LOSS
• BEST CHOICES FROM STORE TO MOUTH

For the complete information on these evening clinics including dates, times, locations visit this page on the BOISE RunWalk Website.

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Fight For Air Climb - April 28, 2012

Join the BOISE RunWalk team for the 2012 Fight for Air Climb!

Have fun running/walking up the stairs of the US Bank building once or twice or more (you decide!) and help raise money for the American Lung Association. Be sure to register online and use the team code "BRWclimbreg"  Visit our special Fight for Air Climb  page complete details.

 

 

 

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 Dirty Dash Boise 10K - August 25 & 26

 

 

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Sports Massage

We encourage you to learn how to stretch lightly and appropriately under the guidance of your coach, and take advantage of the sports massage therapists available most Saturdays following your workout. Yes, that’s what we said, we have  FREE massage for approx 10 minutes depending on the length of the line and how much you might be tipping (optional) the Certified Massage Therapist. Our massage therapists are developing their business, and we ask you to schedule a massage appointment and support our massage therapists. More info here

SPECIAL MyoFly Massage Services = BOISE RunWalk members receive 25% off !

• 60 minutes $30 (reg price $40)
• 90 minutes $45 (reg price $60)

 

Schulman Therapy

$25 off your first Schulman Therapy treatment.
Regular price for standard 30-minute treatment is $50.
Package rates available.

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Saturday Locations, Times

 

TIME CHANGES! With the earlier sunrises and longer workout distances, we will start meeting 30 minutes earlier beginning Feb 25.

LOCATION CHANGES! see table below.

 

Date	Location	Meet Time
Feb 25	FBCC map	7:30am
Mar 3	Shoreline Park map	7:30am
Mar 10	FBCC map	7:30am
Mar 17	Therapeutic Associates Parkcenter MAP	7:30am
Mar 24	FBCC map	7:30am
Mar 31	Therapeutic Associates Parkcenter MAP	7:30am
Apr 7	FBCC map	7:30am
Apr 14	Therapeutic Associates Parkcenter MAP	7:30am

 

 

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14 Week Training Schedule

Your 14-week training schedule for 10K, half marathon and marathon is available to members who have completed the member form/waiver. Phone Coach Steve today and request your training plan be sent to you. (208) 639-1434. Or you may email Coach Steve.

14 Week Training Schedule Chart

Here is a bar-chart showing the distances of each Saturday's long distance during the Winter training program.

 

 

 

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ROUTES: Hills February 25 

SAFETY IS CRITICAL! BE AWARE. BE ALERT!

4 miles 10K group @ CONE #1 located at 1st cattleguard

8 miles Robie B group @ CONE #2

10 miles Robie A group @ CONE #3

16 miles marathon group (do Robie A above plus an extra 6 miles flat... discuss with Coach Lisa)

 

MAPS 

Click here for detailed Google Maps

Also, use the Google Earth map below for close up navigation preview:

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