PSYCHED UP FOR 2009!

2009 is promising to be a great year for running opportunities. After getting back from a fabulous run in Arizona, I was thrilled to hear about several pace groups gearing up for several different events in the first half of this year.
Training has commenced for the Comox Valley Half Marathon, and there is a strong turnout for the training, this is awesome. There is nothing like team support during a run!
There is also much buzz and anticipation for the inaugral Rock n Roll Seattle Marathon and Half Marathon in June. Several members are registered for this; while many others are contemplating. And let us not forget those that have chosen the Oak Bay Kool Half Marathon in May! This is a lovely race through some beautiful neighbourhoods in Victoria.
If you haven't already, please come out for a Saturday Social run....you might just get motivated into a fun adventure with some great people!


See you out there!


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2009 CLUB MEMBERS

Please inform Donna de Bellefeuille if your email address changes. You can contact Donna by email or call 757-9436. 
Also, a gentle reminder, your 2009 membership renewals are due.  Memberships forms and waivers are available online, (PLEASE, be sure to sign the waiver) Please send your renewals to her at Site 156, Comp 29, Bowser, BC  V0R 1G0.
You must be a member in good standing to qualify for special discounts in ORCA sponsored clinics/events.

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February 15, 2009 at 10:00 a.m, Valentine Walk/Run for Cancer
Qualicum Beach Civic Centre
Registration at 9:30 a.m. All proceeds to BC Cancer Foundation.
$10.00/person, $25.00/family
Contact Leslie Riva 250-752-6840.


February 22, 2009 at 11:00 a.m, Hatley Castle 8K
Royal Roads University, 2005 Sooke Road
2009 Frontrunners Island Race Series - Race 4
Register online at Events Online(http://www.eventsonline.ca/events/virs/)


March 8, 2009 at 9:00 a.m, Bazan Bay 5K
Mary Winspear Centre, 2243 Beacon Ave, Sidney
2009 Frontrunners Island Race Series - Race 5
Register online at Events Online(http://www.eventsonline.ca/events/virs/)


March 22, 2009 at 11:00 a.m, Comox Valley Half Marathon
Florence Filberg Centre, 411 Anderton Avenue, Courtenay
2009 Frontrunners Island Race Series - Race 6
Register online at Events Online(http://www.eventsonline.ca/events/virs/)




For a full list of Upcoming Races, check out the calendar at: Prairie Inn Harriers Running Club (pih.bc.ca)

CORE STRENGTH AND STABILITY

One of my resolutions for 2009 is to write more health and fitness articles and a series for the ORCA newsletter seemed a good place to start. Over the next few months I will try and focus your thoughts on some of the more fundamental but often neglected training areas that can have a significant impact on your running.
Running is a popular activity because all we have to do is lace up our shoes and head out the door. Unfortunately, injuries are fairly common due to the high impact forces generated every time your foot strikes the ground. Smarter runners usually follow a graduated program, carefully increasing distance and intensity to reach their goals. However, very few runners specifically train core stability and strength, which isn’t smart because it will make you healthier, stronger, faster and maximize your potential. A strong core is fundamental for excellence in all sports and the basis of a healthy lifestyle. To understand the specific benefits of such training for runners we need to look at gait patterns in some detail.
Each time your shoe strikes the ground the impact is transmitted through the foot into the leg and up the body, which has to absorb, balance and compensate for the forces involved. How effectively and how fast it does this determines how well you run. Beginning runners tend to over-stride, have a relatively slow turnover and strike the ground quite hard. Good runners usually have a shorter stride and a quicker turnover. Great runners seem to fly. They land incredibly lightly have a very quick turnover and a strong knee lift, which generates great stride length. What separates the good from the great is the power of strong hip flexors and a very stable core, which quickly absorbs the landing impacts and minimizes vertical and lateral movements in the upper body. We may not have the genetics of a Haile Gebrselassie or a Paula Radcliffe but we can learn a lot from elite runners. So how good do you want to be and why aren’t you doing at least some core and strength training at certain times of the year?

GETTING STARTED
You may already go to the gym regularly and that’s terrific but what kind of a routine do you do? If it’s mainly machines plus a few free weights chances are you are building general strength but not working specifically enough to maximize benefits to significantly improve your running. You don’t need a lot of equipment for effective workouts, a mat, exercise ball, bosu ball and a few other pieces will suffice but you do need to know how to use them. If you have the resources, a few ‘one on one’ sessions with a good personal trainer is probably the best place to start. In the Oceanside area we have a great resource in Catherine Irons who offers a one hour group session on Thursday evenings out of Fitness Connection in Parksville. The session specifically focuses on core strength and stability for endurance athletes. Even if you only attend one or two sessions it will give you enough basic knowledge to work smarter on your own.
So when should you start a program like this? Well that all depends on the timing of your goals. If, like most runners your major races are scheduled for the summer or fall, you should be building your strength and stability base right now and continue over the next few months. As you approach your major competitions the intensity and frequency of the sessions should be reduced to a maintenance program. However, understand the older you are the quicker you will lose the gains from strength and stability training. Young males in their twenties can rapidly build strength and maintain it right through a racing season with little maintenance. Females take longer to build an effective strength base and lose it quicker. Senior athletes have little option but to do this work year round, if they want to continue running healthy and strong. As we age aerobic capacity will gradually decline, but at nowhere near the same rate as strength and flexibility.
If you do intend to start core strength and stability work be aware that initially you will feel very tired. Adjust your run schedule accordingly and allow your body to gradually absorb the new stresses. Do it right and in six months time be amazed how healthy and strong you feel and how well and how fast you are running. Remember to train smart and have fun. In the next article I want to focus on the importance of stretching. You do stretch don’t you????

© 2009 Malcolm Farrow, CSEP-Fitness Consultant/Personal Trainer


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Welcome New Members

Virginia Hama
Jacqueline Nadin
Jennifer Rogers
Gerry Thompson
Kim Williamson
Rob Williamson


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UPCOMING ORCA EVENTS:

St Patrick's Day Social Run
Tentative date for Tuesday, March 17, 2009. Location and time to be determined. Watch for updates soon.

Also, we are looking into a possible clinic for "Chi Running". If there is enough interest generated, we can obtain some dates and locations.

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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/



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ORCA SIGHTINGS IN HAWAII
Aloha!.....
Some news from the mid Pacific......
Both Peter and Debbie Poland competed in the inaugural Maui half marathon on January 11th. The course was hilly and the conditions were atrocious, with torrential rain and thunderstorms. Despite this, Peter finished fourth overall, winning his age category and Debbie finished 20th overall and was the fourth female home; the first three females being elite runners!
Bill Vinton and Sheri Farinha turned up on completion of the half-marathon to compete in the 5k only to find that the organizers had cancelled the race due to the weather conditions!
Instead, Bill and Sheri competed in the 15k on January 18th, with Bill finishing 24th overall [180 runners], 5th master [40+] and winning the 60+ category. Sheri was 2nd in her age category and also managed to finish ahead of over half the field!
Congratulations to the four of you!


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ORCA SIGHTINGS IN THE DESERT?
PF CHANG ROCK n ROLL MARATHON AND HALF MARATHON
There seems to be a few people getting away for destination runs; maybe just to get away from the snowy conditions here!
Two other ORCA members, Shirley Wong and Ann McDonald, along with their ever-faithful support crew (aka Rory and Greg), opted for a run in the desert sun! The 6th annual PF Chang Rock n Roll Marathon and Half Marathon was held January 18th and the weather could not have been better! Ideal sunshine with a nice breeze throughout the day...ahhhh!
Shirley competed in the half marathon, while Ann participated in the full marathon. Both had nothing but great things to say about the courses, the music, and the spirit along the way! You just have to love a race where they serve beer in the reunion area afterwards!!
An outdoor post-race concert at Tempe Beach Park capped off a fabulous day with headliner, Smash Mouth.
In a word...It just ROCKED!


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2009 Relay Information
Do you enjoy running with a group? ORCA is once again willing to sponsor two separate relay events this year. The first being the Comox Valley Snow to Surf on April 19, 2009; the second being the Edge to Edge Relay from Tofino to Ucluelet on June 14, 2009.
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 is March 31, 2008.

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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.

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President: Rod Bailey

Past-President: Randy Longmuir

Membership Director: Donna deBellefeuille

Secretary: Mairi Speed

Treasurer: Jackie Allen

Events Directors: Deb Poland, Tonia Leronowich

Communications: Ann McDonald

Media Contact: Don Petrie

Webmaster: Ken Peters

Next ORCA Meeting: Monday, March 9, 2008
Time and Location: 7:30 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