2008 Details and Locations (updated April 8, 2008)

Questions? (208) 639-1434

Take a look at our 2008 Season-at-a-Glance

Saturday Morning Locations and Times:
7:30AM on April 26 and May 3rd, 2008.
Check your schedules thereafter.
Most Saturdays we meet at Shoreline Park  map
Some Saturdays, we meet at Fort Boise Park for hills and trails map

Weekday Meetings - check schedule for days and times
Camels Back Park  map
Fort Boise Park  map
Capitol High School Track  map

Spring and Summer - all walkers and runners.
We meet at Shoreline Park on the greenbelt most Saturday mornings, with meetings for hill work and trails at Fort Boise Park or Camels Back Park every few weeks. You must monitor the schedules and weekly updates posted on the web and sent by email to know where we are on any given Saturday in the Spring and Summer beginning April 26th.

Spring and Summer  - Saturday Hill and Trails - Run and Walk
We all benefit from running hills and trails, so we meet every three weeks or so at Fort Boise Park or camels Back Park rather than Shoreline Park. Same agenda. Same coaches. Same great training program. You'll love getting off the greenbelt and discovering new hills, new trails and better fitness. Which Saturdays do we do hills? Watch your updates.

Spring and Summer  - Advanced Group 
Various locations. See your weekly updates or ONLINE Forum.

Meeting Times and Agendas:

Spring and Summer
Beginning May 10. various distance and pace groups meet at different times (staggered start times). Through efficient scheduling, all the groups finish at the same time (common finish time). Then we enjoy a group stretch led by your coaches followed by a topical seminar and additional coaching. Most Saturday mornings our sports therapists (PT/MT) are onsite and available to assist with any issues.

Spring and Summer Advanced - monitor the weekly updates and ONLINE Community Forum

General Agenda (beginning May 10) for Saturdays during the Spring and Summer Programs:
7am to 8am -  small groups meet your coach and do the run
9am - all groups finish run, then group stretch
9:15am - seminar
10:15am - all done

Weekly Updates
Each week we publish updates on the web and by email with information on activities, events, training program details and other fun items. Please monitor these weekly updates. These updates cover all programs including Advanced.

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Winter
December 1 thru Dec 29 each Saturday at 8:00AM - at 4511 Glenwood -  MAP1  MAP2

Winter Dec 1 thru Dec 29 - meet 8am for five Saturdays at 4511 Glenwood  -  MAP1  MAP2
Winter + Robie Beginning Jan 5 - meet at Fort Boise Community Center -  MAP3
Winter Advanced  - various locations. See your weekly updates or ONLINE Community Forum.

Winter + Robie, "Flat" 5K, 10K, Half Marathon
January 5 thru Feb 12 - 8:00AM
Feb 19 thru April 19 - 7:30AM

General Agenda for Saturdays during the Winter + Robie Program:
Doors open at Fort Boise Community Center at 7:50 am
8:00 forum and announcements
8:20 occasional break-out into groups for target-specific coaching and discussion
8:50 group warm-ups
9:00 workouts for walkers and runners

Winter Advanced - monitor the weekly updates and ONLINE Community Board

Training Schedules:
In the Spring and Summer, each person pays attention to the schedule, tracks the group START TIME and meets the group about 10 minutes prior to START TIME. Then all go  on the group run/walk. Most Saturdays walkers and runners have completed the workout, stretch and seminar by 10:30am. Most people bring a beach towel and post-workout snack to enjoy the stretch and seminar. Shoreline Park is a beautiful place on the greenbelt to meet.

NO "formal" GROUP MEETINGS ON THESE DAYS in 2008:
No formal coaching services provided these days. Often, many of us meet informally these dates.
April 19 - Robie Creek
July 5 - Fourth of July Holiday
Sep 20 - Women's Fitness Celebration 5K
Oct 4 -  City of Trees/Portland Marathon
Oct 25 - Prison Break Half Marathon 10K 5K
November - entire month

questions? phone 639-1434  email Coach Steve
Please post all training questions on the Community Forum

Additional Information:

Robie A and B Programs:
Which group are you in? If your goal is simply to finish and if you have not been preparing adequately for this rigorous training program, the Robie B group would be a good choice. This group goes one or two less miles per Saturday. The B group will be adequately prepared to finish Robie. You will be in the A group if you are now adequately prepared for this rigorous training program and have specific time goals. These are simple guidelines. It is, of course, your choice.

Winter "Flat" 5K, 10K, Half Programs:
Our Winter program has good flexibility and will accommodate each of these distances. Some people will start with the 5K, then move into the 10K and possibly into the Half. If you have recent experience in the 5K distance, consider starting in the 10K or Half. The key is flexibility. You will know what is best based on recent exercise. You get to make adjustments along the way. Just visit with your coaches. Over the 15 weeks you will have great fun.

Saturday Absences:
What if you miss a Saturday? This is not a problem. Wherever you go, you can take your training program with you, because you can walk or run anywhere. Few of us attend each and every Saturday, but we do try and get our workouts in regardless.

Weather Issues:
When it is really, really cold, wear two or three light layers. You can pull off the top layer and wrap it around your waist when you have warmed up. Don't forget gloves/mittens, hats/headbands, too. Coaches will cover these issues in greater detail in the pre-run forums, so be sure to come to participate in this important aspect of your training. And, what if it is snowing or raining? Your coaches will attend rain or shine. You, of course, have the option. Remember, however, that the best things in life take the most work and sometimes are uncomfortable. Have you ever run in the snow? Or rain? It an be great fun and is usually not as bad as it seems from the comforts of your warm bed.

The secrets to training, sticking to goals and getting to the starting line injury-free:
The secrets are having fun, watching gradual results reshape your life, taking things slowly and easy and ...
1. Introduce yourself, make new friends, stay in your group.
2. Learn what we mean about "core stability and core strength" and endeavor to do it.
3. If you miss a workout or Saturday, come back and get back on track.

Staggered Start Times with a Common Group Finish - Spring and Summer
This is the system we use outdoors after Robie and into the Fall. People meet on Saturday mornings in distance and pace groups at specific start times that are staggered based on distance, pace and sunrise time. We do this to beat the heat and allow our happy customers to complete their Saturday mornings with us so they may get on with their glorious day.

Goals and Expectations
Our training program helps you at any level of experience. We take great pride in our experienced coaches who can help you asses your goals and expectations while getting you to the finish line. If you are willing....this program is for you. YOU CAN DO IT! This is a fun way to get back into shape and expand your training. You will be placed in a group based on your specific goals.

Mailing address for mail-in payments:
BOISE RunWalk
PO Box 7612
BOISE Idaho 83707

Visit Shu's Idaho Running Company for easy sign-up!
1758 W. State Street
Boise, Idaho 83702
(208) 338-6661
 www.IdahoRunningCompany.com

questions? phone (208) 639-1434  email Coach Steve