Dec 07 2010
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Winter Half Marathon Training 2011

by Sue in Events, Running

We want YOU to come train with us!

We believe running is more fun when it’s done in a group! We are a social, casual pack of runners with intentions of training for a half marathon safely and as comfortably as possible. Getting through injury-free is our primary objective. After that, running fast while enjoying the experience, learning things along the way about training & meeting new people are great side benefits!

Program starts on Sunday January 30th, 2011 and runs 18 weeks, finishing on June 4th, 2011, the date of the first WHISTLER HALF MARATHON. Celebrate your hard work and dedication be going as a group to this event.

We are offering 2 guided runs a week:

On Sundays we meet at 8:30 am for a 10 minute talk on the “topic of the week” related to running/training and then we go for a  LONG SLOW DISTANCE run, starting at 7km’s and building to 20 km’s over the 18 weeks.

On Thursdays we meet at 6pm and the runs are SPEED & HILL workouts. A heart rate monitor is highly recommended for this part of the training! Headlamps & high-vis clothing will also be necessary until March, probably. Thursday sessions may also include: pool running options, learn-to-fascia-roll and  practice stretching well sessions. Should be fun!

Locations will vary, runs will be posted online on Tuesdays.

Cost of the “2 runs a week ”program is $5/week so $90+ HST= $101.80

An option to come to Sunday runs ONLY is available at a discounted cost of $55 + HST=61.60

Can’t quite commit? You can also choose to “Drop In” on runs. Click on the green button for details.

NOTE: You should be able to run 10 minutes and walk 1 minute for 4.5 miles or roughly 7 km to begin this program- the first Sunday run will be 7 km long. To request a training program to prepare for January 30th, 2011, please email me at sue_physio@mac.com.

Want more details or want to sign up (payment not required until mid-January)? Use the button below.

Need more incentive?

BONUSES with registration:

  • 20% off running gear at Source for Sports in Squamish and a “shopping day”
  • a ProBar pack: 4 bars, 2 Original and 2 Sweet & Savoury
  • commemorative Stainless Steel water Bottle with sports cap
  • 15% off Strength & Conditioning Program
  • FREE 90 Minute Foam Rolling Class for Runners taught by a physiotherapist

Looking forward to running with you!

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Oct 03 2010
0

Conditioning for endurance sports this winter

by Sue in Events, Healthy Living, Running

Build a strong foundation with base training this WINTER geared towards endurance sports enthusiasts- runners, hikers, mountain bikers, road cyclist, cross-country skiers etc. The focus will be on balancing the body, building lean muscle mass and training balance and agility.

The program will run twice a week for 12 weeks starting January 11th, 2011 running until April 1st.

Location:  Mostly indoors until early March, then a combination of indoors & outdoors, based out of Violet Quartz Wellness (next door to Reach Physio)

Time: Tuesday morning at 6:00 am, Fridays at 6:30 am

Minimum enrolment: 8

What’s involved?

  • purchase either a 12 class pass $156 + HST ($13/class)
  • 18 class pass $216 + HST ($12/class)
  • 24 class pass $264 + HST* ($11/class)
  • sign up for a (optional) Muscle Balance Assessment done by a physiotherapist prior to class $100 (no HST- receipt can be submitted to most extended health plans)
  • includes FREE “How to roll your muscles for self fascial release”  90 minute workshop (date yet TBA)
  • (optional) pre and post program fitness testing including short interview regarding goals & V02 Max measuring (cost TBA)
  • FREE Goodie bag of assorted ProBars- both Original and Sweet & Savoury flavours to supply good nutrients for before or after workouts
  • GREAT VALUE!!! Combine the condition classes with the  Winter Half Marathon training Program for maximum fitness and a great deal- a 15% discount off the total amount!

*  A payment plan is available for the 24 class pass  of 3 equal payments  of $88 + HST  charged on a monthly basis (starting January 11th) straight to your credit card, if you wish.

Leader: Chandra Kipfer BKin Reg OT   &  Owner of personal training business Mantra Living Inc

Interested: Use the yellow button above to register. Payment not due till January 11th, 2011.


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