Archive for June, 2009
Typical Dry-land
Posted on June 25th, 2009
Below is the template that we follow for the first part of each dry-land session.
Warm-up - Do each exercise twice. We run backwards after the first two exercises.
Plyos - Do each exercise 2-3 times. The exercise with the * is done between each repetition. Plyos are explosive so rest between repetitions and each exercise.
Core - the .5 is 30 seconds. Set your timer and start, proceeding into each exercise without a break. As you get stronger you can go to 45 seconds then 60 seconds on each exercise. For your hard weeks repeat the yellow exercises.
Cool-down - This is a great way to practice technique and loosen up after plyos and your core session. Again, proper body alignment, ankle flex and hip placement are key. DON’T BE ROBOTIC.
Warm-up, Plyo, Core Template: INPlyoCoreTemplate
Posted in News/Tips
Bike Safety PSA, then Dry-land
Posted on June 19th, 2009
| June 24, 2009 - 5:45 pm - |
Idaho Nordic people –FYI below. I know most of you are responsible cyclists so there will be a schedule change to Dry-land next week so that ALL of you can make it to Kristin Armstrong’s PSA about bicycle safety.
Meet at 5:45 at the Depot for the PSA. Then when we are done we will meet up at the Fountain in Ann Morrison for a strength and core session.
**if you have an Idaho Nordic jersey it would be great if you wore it, unless you have to wear your “cycling team” kit. -
Joe Jensen
From: Greg McRoberts Sent: Friday, June 19, 2009 12:37 PM
Next Wednesday June 24 at 5:45.Please be at the Boise Depot.
Our Cycling communities best voice, Kristin Armstrong, will be filming a PSA about Cycling Safety on Idaho Roads.
She Needs as MANY Co-starring Cyclists as we can get to be there to help make the point that Cyclists are just members of the community. Carpenters, students, doctors, neighbors taxpayers, moms, kids, coaches etc., Nordic Skiers. This means you. And pass this email on.
If you ride on Idaho roads we want you there.
Creating this PSA is one step in the solution to the tragedies that cycling families are dealing with. A Bike safety silent ride and Rally is being planned for July 6.
You can be there in Cycling clothes with your bike. Or you can come straight from your Job in your work clothes.
You can wear Fancy Team Spandex or Baggy Commuter Pants or anything else.
You can have a 30 year old 3 speed or the newest swanky Carbon Fiber Rig or other human powered rig
If you are a Cyclist Please We want you at the Depot at 5:45 On Wednesday June 24. Bring a friend.
Get there safely, ride responsibly, drive carefully. parking is limited park at the shops on Boise avenue and Walk up or at Vista Village and walk/ride over.
And thank CableOne for donating the production of the PSA.
Posted in Events
June Workout Guidelines
Posted on June 1st, 2009
One Month down and Six until the first race. Start building the foundation for your best season ever!
June Guidelines Link: June Workouts
Posted in News/Tips
Kaiser - turning the 5 O
Posted on May 18th, 2009
| June 6, 2009 - 4:00 pm - |
Greetings, all!
You are hereby invited to help celebrate the Kaiser’s 50th Birthday Party!
Come toast his graduation to M-5 (especially if you are M-4) or drown your sorrows if you are in M-5.
WHEN: Saturday, June 6th
WHERE: Quarryview Park
WHO: All welcome! Kid and family friendly!
ENTERTAINMENT: Games sponsored by Spielmeister (roughly translated as “game-boy” or “play-boy”) Bob White
TIMES: 4 p.m. we will have an all-comer Fußball (or soccer) game
5 p.m. Volleyball
Ongoing games of Glimp the Koob and other yard games
Arrangements for circuits can be made!
6 p.m. Cookout – Burgers and Brats, all meeting the strict standards of the Reinheitsgebot, will be provided!
All natural sodas and Zymurgical brews (also meeting the Reinheitsgebot!) will be available.
Please bring a side dish and some drinks to share.
COME FOR SOME OR ALL
No presents necessary unless you wish to harass the Kaiser with a gag-gift or unless you have extra high-quality waxes and/or poles lying around your garage!
Posted in Events
Ridge to Rivers Trail Awareness Run
Posted on May 13th, 2009
| June 6, 2009 - |
TRAIL RANGERS HOST RIDGE TO RIVERS TRAIL AWARENESS RUN JUNE 6TH; REGISTRATION LIMITED TO 125 PARTICIPANTS
The Ridge to Rivers program’s volunteer Trail Rangers are hosting the second annual Trail Awareness Run aimed at improving knowledge of trail etiquette on the Ridge to Rivers trail system. The run will begin at 9 a.m. Saturday, June 6th in Camels Back Park. Their will be a 7.75-mile loop running course following these trails: Red Fox #36, Lower Hulls Gulch #29, Crestline #28, Kestrel #39A, or a 2.8-mile walk covering the following trails: Red Fox #36, lower Kestral #39A, The Grove #38 and Gold Finch #35.
As members of the Trail Ranger program, ten volunteers patrol the Foothills on foot or on bike. Their goal is to educate trail users regarding Foothills policies and resource concerns, as well as provide general trail information.
The Trail Rangers hope that the race will help raise awareness of proper trail etiquette practices among all users. “We’re trying to generate a better trail ethic in Boise, with more informed trail users of all types,” says Lead Trail Ranger Rich Gardunia. Race participants will receive T-shirts with etiquette messages on them; race packets will also contain educational material.
There will be three aid stations along the race course. Participation is limited to the first 125 registered individuals. There will be no race-day registration. Times will be recorded and published in the Boise Weekly. All participants will receive a race T-shirt. Cost is $15.00.
To download the Registration Form, see www.ridgetorivers.org or pick up a form at Bandanna Running, Shu’s Idaho Running Company, or Pulse Running in Meridian. For more information, call 514-3756.
Posted in Events
Dry-land Starts June 3rd
Posted on March 17th, 2009
| June 3, 2009 - 5:45 pm - |
Fort Boise Sessions begin in June and go through fall until the snow flies. These are fun sessions that are becoming infamous for the best workout in town. All levels are welcome.
We will start easy(relative term) for the first few weeks and by August we will be doing killer circuits and ski-walking intervals up the Trail of Tears.
Wear running shoes and bring water!
Meeting Place: Fort Boise Park, east parking lot off Mountain Cove Road.
****This year we will switch to Tuesdays and Thursdays the first week of September.
