Victoria Marathon / Half Marathon Training Program

If you are interested in training for the Victoria full or half marathon, please email Laurie for the half and full training programs at jritchie@nanaimo.ark.com.

Marathoners meet Saturday mornings at Ballenas school around 7:30 PM to do an extra 4-11 km before the half marathoners meet at 8 AM to do 12-26 km. The intermediate programs (four days a week, including the Tuesday tempo workouts) are the most common choice of the three levels (also beginner and advanced) of the programs. It is highly recommended that those that do the tempo join one of the group runs to do these workouts as it is much easier to do these together. This way, small adjustments can be made to each individual's program to fit the specific needs of each runner.

Also, if you would like to get in on the special hotel rates, please phone the Queen Victoria Hotel at 1-800-663-7007 quoting Oceanside Running Club (not Orca or Team Orca), group number 5917.

2006 NB Island Series Oceanside 10K

Team Orca will again be hosting the Oceanside 10K next year. It will be the last race of the Island Series on Sunday May 7, 2006 and will include the overall Series Awards.
Mark your calendars now.

The Race Committee will include:
Don Petrie
Heather Beattie (David Beattie)
Sharon Farinha (Bill Vinton)
Jeff Taylor (Tanya Taylor)
Rhys Harrison
Brenda Light
Don Emerson


Stay tuned for more updates on this prestigious event for our club. If anyone else would like to help these folks starting February 2006 and continuing to race day, contact any of them, including myself at 468-5466 or rhysharrison@shaw.ca

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Happy summer running!
Melanie Peake
ORCA Newsletter Editor

If you would like to submit a newsletter item or article, please email me at mdpeake@hotmail.com.
Melanie Peake
ORCA Newsletter Editor

UPCOMING RACES:

Saturday July 17: Peach Classic Triathlon, North Vancouver, BC

July 31: Self Transcendence Triathlon & Duathlon, Formerly known as Sri Chinmoy Elf Lake, Victoria, BC.

August 7: Fila Rock Solid 8km Run, Esquimalt Rec Centre. More info : peninsularunners.com.

August 14, 8am: Log Train Trail Marathon and Half-Marathon, Logging railway grade, Port Alberni. Please contact Preben Rasmussen at 250-724-0344.

August 20, 8am: My First Triathlon: Swim 400m, Bike 20k, Run 5k, Parksville. Contact: 1-800-343-4466. Email : MFT@Triathlons.net. More info : www.triathlons.net

Aug 21, 8:30am: Sound & Silence Lochside Trail 10 km Run/Walk: 5K walk begins at 8:30, 10K run at 9 am - Lochside Trail @ Island View Road. Contact: Kim Trace 721-4868. Email : kmtrace@shaw.ca. More info : www.idhhc.ca.

August 28: Ironman Canada: Penticton - Lakeside Drive. More info : www.ironman.ca/.

September 4, 10am: Harriers Songhees 5K Run, Delta Ocean Pointe, Victoria Bob Reid 384-1520. Email : breid@islandnet.com. More info : pih.bc.ca/songhees5k.html

September 5, 7am: Vancouver Triathlon: "Olympic - Swim 1500m, Bike 37.6km, Run 10km & Sprint - Swim 750m, Bike 18.8km, Run 5km - Stanely Park, Ceperley Field Multisportscanada. Contact 780-439-5217. Email : tsoll@multisportscanada.com

September 11, 8am: Nanaimo Daily News Harbour City Half Marathon & 10. "Runners of Compassion charitable work - Nanaimo. Contact: Dan Brady at 250-753-2241. Email : danbrady@shaw.ca. More info : www.runnersofcompassionnanaimo.com/_hch.html

September 11, 9am: Land's End Half Marathon & 10K, Sandown Harness Raceway. More info : www.plodders.com/

For a full list of Upcoming Races, please visit: Team West Coast

THE NANOOSE LIBRARY BOOK RUN/WALK

Submitted by Susan Croskery

Saturday , July 23rd
Nanoose Library Centre (Northwest Bay Rd at Nanoose Rd)
Race start 10 AM

This is a unique race in that it is an equal opportunity race for walkers and runners - walk, race walk or run. Walkers and runners each have four age categories with their own ribbon awards, course records and certificates. Each finisher receives a certificate with their personal race time.

This GPS measured 5km course follows scenic shaded trails and quiet rural roads with a minimal elevation change. Every kilometer will be clearly marked on this out and back course. There will be one water station available after the 1st and before the 4th kilometer markers.
Entry forms are available at Fitness Connection, the Nanoose Library, and Frontrunners.

Proceeds from this race will be used to add to the Nanoose Library book collection. This independent library has been in operation since 1974 - it's survival dependent on a small army of local volunteers. Each month new popular books are added to the collection as a result of funds generated through events such as this race.

This race is organized by an ORCA - she needs your support! For information call Susan Croskery - 468-1714.

Entry fees are $10.00 before race day, $15.00 day of race.

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RACE REPORT - CAPITAL CITY MARATHON

Submitted by Rhys Harrison

On May 15th. this year I ran the Capital City Marathon in Olympia, Washington state and would highly recommend it to all club members.

Why did I like it so much - it is well organized, very friendly, has a pleasant city/rural course, is excellent value for money and is close enough to do with a one night stay.
I think it is a very good alternative to the other nearby marathons in May - Vancouver and Penticton. Getting there is a simple matter of driving to Victoria, taking the morning Black Ball ferry to Port Angeles and driving 3 hours to Olympia. Stay overnight at one of the several downtown, reasonably priced hotels, do the race, shower and enjoy the post race festivities, then drive up through Seattle to Tsawassen for the 8.30 ferry to Nanaimo. Unfortunately, you cannot make it back the same way because of ferry schedules.

One thing I really appreciated with my recent chronic injuries was the $50 US, procrastinator friendly, entry fee right up until 2 weeks before the race. Are you listening, Victoria!! You also get a long sleeved technical shirt. I have no idea how they are able to do what they do and still stay solvent.

This year there were 500 entrants in the Marathon, 800 in the Half Marathon and another 300 in the 8K. The starts were very well synchronized and the course well marshalled and quiet yet still with other runners always in view. In the marathon the course is reasonably flat - hilly from kilometre 3 to 10 then very flat with a few short rolling hills later in the race. It is certified and is a Boston qualifier for those who care about such things. The start/finish area has everything you would need - well staffed bag drop, lots of water and good food. The latter included pizza delivered right to the finish. I had a young fellow wave a plate of oozing pepperoni pizza at me just after I crossed the line and was more interested in somewhere to barf than sampling his wares. Later however, it tasted good. The results were out quickly, award winners were recognized on site with nice plaques and everyone had their detailed results mailed to them a week afterwards.

So try it. This would be an excellent event to take a group of Orca runners next year and there is even time to do some shopping in Seattle on the way home.

Welcome New Members

- Mairi Speed
- Andrew Speed
- Brittany Speed
- Emily Ross
- Stephanie McLeod
- Stephen Crabb
- Anne Crossley
- Garth Ball
- Catherine Luckhurst
- Margaret Morrison

ORCA SUMMER PICNIC

Please join us for our annual ORCA picnic:

Date: Thurs August 18, 2005
Time: Run (optional) 5:30-6:30pm - meet at Rathtrevor parking lot
Potluck: 6pm-9pm
Where: Rathtrevor Park, Picnic Shelter #2
What: Potluck - please bring a salad or dessert, and your meat of choice. BBQ's will be available for your meat.
- Please bring a lawn chair if you have one. You may want to start stretching for the chip box game...we have to beat Shane this year!

************************************** Special thanks to Anita Wilson for putting on an excellent workshop on Plyometrics! Plyometrics is explosiveness and power using jumping, bounding, hopping exercises to improve speed, strength and joint stability.

************************************* ORCA TIDBITS:

Join Bodyworks Fitness & Tanning or Bodymoves for Women for only $19.95 per month or both for $29.95 per month. If you are already a member, let them know so they can change your membership payments to $19.95 per month.

Pacific Shores Nature Resort, off Northwest Bay Rd., Nanoose are offering Orca members a great deal with 20% off pool & fitness memberships and 15% off in the spa and restaurant. You must show your Orca Membership Card to obtain these discounts. If you should encounter any problems - perhaps with new staff - have them talk with Jason Wallmark.

President and Treasurer: Brenda Light

Past-President: Rhys Harrison

Membership Director: Kim Longmuir

Secretary: Donna Golding

Communications: Melanie Peake

Events: Brian Laslo

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 September 12, 2005. Hosted by Melanie Peake. Please email for directions at mdpeake@hotmail.com.