EDITORIAL
IT'S GETTING WARM OUT THERE! Hmmmm....where did the time
go? I think I was wearing woolies when we sent out the last
newsletter! Here it is, June, and there is nothing better than
hitting the outdoors in the sunshine! There seems to be an
never-ending abundance of activities in the warmer months, and
please make note of a few items that the club is putting together in
the next little while. The RVM training program begins near the end
of the month, and there will also be a social/5k planned for
September. Continue reading the newsletter for more info.
Congratulations to those members who took part in the Oak
Bay Kool Half and the Snow to Surf Relay. It sounded like everyone
that particpated had a great time! A few more members are gearing up
for the upcoming Edge to Edge Relay, Chemainus Twilight Shuffle,
Qualicum Beach Triathlon and the inaugral Rock n Roll Seattle
Marathon and Half Marathon. Good luck to those taking part, we look
forward to hearing about the events during our long runs!! Please
do check out the website for the various weekly runs, it is a great
way to meet people; and, maybe even start your own group
run. See you out
there!****************************** ********
2009 CLUB MEMBERSPlease inform Donna de Bellefeuille if
your email address changes. You can contact Donna by email or call 757-9436.
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JUNE ARTICLE
CORE
STABILITY AND STRENGTH
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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WHAT'S NEW?
Welcome New Members Lindsey Allen
Laura Balaski
Girard Bertrand
Cameron Bradshaw
Kirstie Bradshaw
Leslee Falkiewicz
Roy Kregosky
Andrea MacKinnon
Jim
McLean
Penny Portman Bradshaw
Cindy Thompson
Robert
Thompson
Braden Thompson
Breanna Thompson
Rebecca
Trembath
Denise Warwaruk
Tyler Wells
Corrine Wright
Roger Yorke
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ORCA EVENTS 2009
UPCOMING
ORCA EVENTS: RVM Royal Victoria Full and Half Marathon
Training ProgramTraining for the Royal Victoria Marathon and
Half Marathon begins Saturday, June 27, 2009. We have always had a
great turnout at this event, and this year will be no exception! If
you are interested in participating in the marathon or half
marathon, or just want to run with the group; all members are
welcome! Please email Rod Bailey
for more information. Start locations and times will be
posted on the ORCA 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/
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2009 ORCA Member 5K Race/Summer Social
There is a
plan to hold a 5km race for our members on Saturday, September 26,
2009. Rod has booked the room at Surfside and this will be followed
by a Potluck/BBQ social. More information will be coming out, so
stay tuned!
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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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2009 ORCA EXECUTIVE
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, August 24, 2009
Time
and Location: 7:30 pm at Surfside's gate entrance. 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
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