Training Tip

Jan 2009

Set reasonable goals

I see allot of people who are trying to get back into running shape after some time off.  Be smart, do not expect to start back at the same level you left off. Take your time and ease back into the millage, build 10% per week in intensity or duration.

For Training Questions email me at

runnersden@live.ca

 Walk your Butt off! new classes starting in the new year, Runner's Den King st

 Runner's Dens

Paris

Owen Sound

Waterdown

Port Dover


Race Photos

WEATHER
Hamilton
 Owen Sound
Paris/Simcoe 

Check Out Our Walking Clinic

 

 Jan 2009               

TRAINING FOR SOLIDARITY – SATURDAY, JANUARY 30TH

WHERE: WESTDALE HIGH SCHOOL         TIME: 9:00AM

 click for Pledge sheet, if you can not get it, email me runnersden@live.ca and I will email you one.

Haiti needs us more then ever…

On Saturday, January 16th, 2010 a Canadian team was to hold the second annual Marathon de la Soliderite road race. This unique project was to bring a day of celebration to Cap Haitians in an effort to bolster community pride and awareness back home on the plight of the Haiti people. Hours before our team was to descend on Cap Haitian, the quake hit. Communications were spotty at first and we were asked to continue with our journey. As the news worsened we decided we would not fly in. We thought we would only deplete the limited resources available to Haitians by being there. Now is the time when international emergence forces are needed most to deliver immediate needs. Our team has decided to push forward with our long term sustainability projects because now more then ever Haiti needs our help.

Running Free and Runners Den, two independent southern Ontario running shops have decided to unite for our Haitian neighbours. On Saturday, January 30th we both will be holding simultaneous events in Toronto and Hamilton in an effort to raise funds for long term projects in Haiti. We are naming the event after what was to have been the Marathon de la Soliderite. HAITI – TRAINING FOR SOLIDARITY will be a day the running community comes together for an up to 20km training run in support of our friends in Haiti. This will be a “pay what you can” event. Running Free and Runners Den will provide the venue, commemorative bib’s, food and support on the course. Pace bunnies will be available to guide 5km - 20km training runs at paces from 4:30/km up to 6:00/km. This will be a great opportunity to enjoy a paced training run and support this very worth while cause. Let show our neighbours to the south we are thinking of them in this time of need.

You do not need to be a runner, Please come join us this day and show your support by walking.  You can walk any distance you like. No registration, Show up this day and give what you can. $20 and more will receive a tax recipt.


                                      

THE BAY TRAINING CLINIC
  The Around The Bay clinic has Just began! we meet every Tuesday and Thursday at 6:00 p.m. The long runs will happen on Saturdays at 8:00 a.m. The cost is $79.00. All levels welcome. Saturday is a FREE open run if you can not make it during the week please join us on weekends for the long runs! we will be training on the Bay hills and have water stops every morning for you!

 BAY TRAINING PROGRAMS / ALL LEVELS

Beginner clinics Started January 12, 2010 Tuesday and Thursday at 6pm. if you have never been able to get into running or just need that extra kick getting started, come and give a session a try for FREE and see the difference. Call for more details.

Beginner Programs

                                




                                       

 

 

IRONMAN ARIZONA : Esther Pauls finished in 13:41 6/23 in her age group!

Gary Edwards of the Runner's Den finished in a blistering fast time of 12:07 and finished 107/264.

IRONMAN WISCONSIN SEPTEMBER 13TH:

Congratulations to everyone who finished the Ironman!!!!

  Gord and Esther Pauls

Esther TrainingGord Training

 

 

Gord and Esther Pauls

 

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