EDITORIAL
GROUP RUN SPOTLIGHT
Well, here we are, one month into the new year. Have you taken advantage of one of the many scheduled runs available with Team Orca? Whether you are training for a specific event or just wanting to "putt" along, there is something for every level of runner. It has been my experience that you just need to mention out loud that you'd like to train for an upcoming race or event and you will find yourself with at least two or three training buddies to see you to your goal. Likewise, you may want to go out and run for an easy hour, perhaps enjoy a coffee break afterwards and chat about the wonderful scenery. We have the best of both worlds; right here in our own little running club.
So, go ahead, check out the ORCA website and join in with a group. Not only will you enjoy your workout, you will end up with friendships to last a lifetime!
See you out there!
****************************** ********
PLEASE NOTE: CLUB MEMBER CHANGES
WELCOME TO THE 2008 EXECUTIVE,
Donna deBellefeuille.
Donna has come on board as our Membership Director. Please let her know if your email address changes. You can contact Donna by email or call 757-9436. Please forward your 2008 membership renewals to Donna deBellefeuille at Site 156, Comp 29, Bowser, BC V0R 1G0.
REMINDER: DUE DATE EXTENDED
Membership forms, with signed waivers are now due by mid March and are available on the website.
*****************************************
Be sure to use our website to view weekly run schedules, photos, and special events. Ken is continually updating so if you have any photos, articles or events, please email to Ken Peters.
ORCA Webmaster
The site is still at http://www.orcarunning.ca/
UPCOMING RACES
February 10, 2008 at 11:00 am. Cedar 12K
Cedar Junior Secondary School, Gould Road, Nanaimo
Island Race Series #3, Register Online
February 24, 2008 at 11:00 am. Hatley Castle 8K
Royal Roads University, 2005 Sooke Road
Victoria, BC
Island Race Series #4, Register Online
March 9, 2008 at 9:00 am. Bazan Bay 5K
Sanscha Hall, 2243 Beacon Ave, Sidney
Island Race Series #5, Register Online
March 16, 2008 at 11:00 am, Comox Valley Half Marathon
Florence Fillberg Centre, 411 Anderton Avenue, Courtenay
Island Race Series #6, Register Online
March 30, 2008 at 11:00 am, Merville 15K
Merville Community Hall, 7261 Island Hwy
Island Race Series #7, Register Online
April 6, 2008 at 10:00 am, GutBuster 001 Royal Roads
University of Victoria
Challenging 5 or 11 K course on awesome trails. Suitable for all levels.
Register online GutBuster Trail Run (gutbustertrailrun.com)
April 13, 2008 at 11:00 am, Sooke River 10K
Edward Milne Community School, 6218 Sooke Road
Island Race Series #8. Final race and Series Awards, Register Online
May 4, 2008 at 10:00 am, GutBuster 002 Mt. Tzouhalem
Duncan, BC
5K and 11K trail run featuring spectacular views of the Cowichan Valley.
Register online GutBuster Trail Run (gutbustertrailrun.com)
For a full list of Upcoming Races, check out the calendar at: Prairie Inn Harriers Running Club (pih.bc.ca)
FEBRUARY ARTICLE
February is Heart Month.
"Put Your Heart into it. Make a difference."
Adult Needs for Physical Activity
People aged 18 and over need to be physically active 30 to 60 minutes, most days of the week. Incorporating activity into your day will have significant health benefits and may reduce your risk of heart disease and stroke.
The actual time you may need depends on the effort you expend. Generally, the less vigorous the activity, the more you'll need to do. For light activities, you'll need to do about 60 minutes a day to stay healthy; moderate activities, 30 to 60 minutes; and vigorous activities, 20 to 30 minutes.
Light activities make you start to feel warm and involve a slight increase in your breathing rate. They require about 60 minutes a day. These may include:
Light walking
Easy gardening
Stretching or yoga
A low-intensive game of volleyball
Moderate activities make you feel warmer and increase your breathing rate more. They require 30 to 60 minutes a day. These may include:
Brisk walking
Riding a bike
Raking leaves
Water aerobics
Swimming
Dancing
Vigorous activities make you breathe hard and perspire. They require only 20 to 30 minutes a day. They may include:
Aerobics
Jogging / Running
Hockey
Basketball
Fast swimming
Fast dancing
You may wish to mix and match your activities, varying your level depending on your time, your energy and the circumstances that day. You might choose to do an hour of yard work one day, half an hour of bike riding with the kids the next, and a yoga class the day after that. There's no right combination, as long as you're meeting the minimum times for the intensity you've chosen although chances are that once activity becomes a part of your daily life, you'll feel so good you'll choose to do more than the minimum.
Adapted From: Heart and Stroke Foundation, Finding Answers for Life at http://www.heartandstroke.ca
|
WHAT'S NEW?
Welcome New Members
Jeff and June Cousineau
*****************************************
ORCA EVENTS 2008
2008 Relay Information
Do you enjoy running with a group? How about taking it to another level...the relay! ORCA is willing to sponsor two separate relays this year, one for Spring and the other for Fall. The first being the Edge to Edge Relay from Tofino to Ucluelet on June 8, 2008; the second being the Haney to Harrison Relay on November 8, 2008.
The same criteria will apply as in previous years. Relay teams must consist entirely of Orca members. There will be a maximum of $400.00 set aside for each of the two relay races, to be administered to each Orca team that completes the relay.
Note: Teams will be reimbursed after successful completion of the relay and up to a maximum of their entry fee. The amount of reimbursement is dependent on the number of teams participating and completing; the monies would be evenly divided between teams.
Please submit by email to Rod Bailey the details of your team registration and include the names of participants. Deadline for submissions to the Edge to Edge Relay is March 31, 2008.
**************************************
Snow to Surf 2008
Sharon Farinha is looking for candidates for her ACT OLD LATER team. Race day is Sunday, April 20, 2008.
Lots of categories, good playmates and a GREAT Apres Event Party! You can check it out online at www.snowtosurf.com .
If you are 55+, and would like to cycle, run, ski or paddle (canoe or kayak) in this race, please contact Sharon at 248-2033.
**************************************
Stay tuned for details on our UPCOMING fun runs :
Emails may be going out shortly for a possible St. Patty's Day Social Run on March 17, 2008.
**************************************
*****************************************
Special Discount to ORCA Members
Be sure to visit the following Team ORCA Sponsors:
Outsider - The Outdoors Store, Qualicum Beach 752-6610
-10% off running related products, excluding sale items
Frontrunners, Nanaimo 729-8200 or Victoria
-10% off anything except food, heart rate monitors or sale items
Extreme Runners, Courtenay (250)703-9544
-10% off most products
Body Works Fitness & Tanning, Parksville 248-3346
-20% off gym memberships
Body Sculptors Fitness, Qualicum Beach 752-5553
-$40 for a month membership or a ten punch card
Fitness Connection, Parksville 248-3144
-15% off membership fees
Heaven on Earth Natural Foods, Qualicum Beach 752-3132
-10% off sports nutrition items and vitamins, including items on sale
Arrowsmith Bikes, Nanaimo (behind Earl's) (250) 758-6675
- See Kebble Sheaf or Robin Dutton for 10% off all merchandise.
****************************** ***********
2008 ORCA EXECUTIVE
President: Rod Bailey
Past-President: Randy Longmuir
Membership Director: Donna deBellefeuille
Secretary: Mairi Speed
Treasurer: Jackie Allen
Events Director: Melanie Peake
Communications: Ann McDonald
Media Contact: Don Petrie
Webmaster: Ken Peters
ORCA meetings are held every 2 months. If anyone from the club would like to join us, please do so! Goodies are always provided!
Next ORCA Meeting: Monday, March 10, 2008 at 7:45 pm. at 309 Willow Street . Please Email Rod Bailey or phone 240-2331 for more details.
****************************** ***********
Questions or comments regarding the newsletter or if you would like to submit an article, please email
Ann McDonald.
ORCA Newsletter Editor
|
