BOISE RunWalk - Weekly Update

News, Notes and Information
	Staggered Start Times this Saturday Notice that this week your training group will leave at a staggered start time, depending on distance. These are designed to bring us all back at approximately the same time for a post-run/walk seminar. Please come 15 minutes earlier than your start time, for route instructions and other pertinent information. If you are late, your group will most likely be gone. Check the agenda below for your start time.
	Summer Programs - Train for Fun Fall Events Our Summer programs have just started but it's not too late to join. Details here. Decide now on a goal to take you to the starting line of a fun, beautiful fall event. We meet at Shoreline Park this Saturday map Weekly workout schedules are posted here. Some Saturdays, we will venture into the Boise foothills and trails. Wednesday speed work and hill repeats start up again on Wednesday, July 23 - Glenwood Bridge with Coach Sparkle. Train for the Prison Break Half, City of Trees Marathon - full or half, Women's Fitness Celebration 5K, Barber to Boise, Zeitgeist and more.
	Speed Work - Wednesday, Glenwood Bridge If you are healthy, accustomed to regular running/walking and want to get faster and fitter, then you come to our speed workout with Coach Sparkle this Wednesday evening, 6:00pm at the Glenwood Bridge map. If you have questions, are not sure about this and want to know more, please post a comment back on our Forum. You are probably not the first with the same or similar question and we will all benefit from your comments.
	What's Summer without Baseball? Come join up with some of your BOISE RunWalk friends for a fun night at Hawks Stadium. Watch the Hawks take on the Salem-Keizer Volcanoes , Wednesday, August 06, 2008 - 7:15 PM Wednesdays are "Family Feast Nights," sponsored by Family Dollar. Families can feast on $1.00 hot dogs, popcorn and ice cream sandwiches. If you visit a Family Dollar store and pick up a Hawks Nation bracelet (I am assuming for $1) come to the game wearing it and you can purchase a 1st base reserved seat ticket for only $1.00. What a deal!
	Frequently Asked Questions about BOISE RunWalk We have found that many questions have been asked before. So, we have covered a lot of them on our website. You can find them at Frequently Asked Questions. If you still have questions, or want to talk to us about goals, which group you should join, etc, we will gladly visit with you. If you feel that your situation is pretty unique, consider our "New Member Orientation Package." For a reasonable fee, one of our coaches will spend a good deal of time with you, one-on-one, in discussion of our programs, assessment, and goal setting. You will receive a copy of our training manual and get set-up on our online community forum. Questions: Call 639-1434

Upcoming Events - Set a Goal, Get to the Starting Line, Enjoy!

	Y-Not Tri Triathlon Thursday, August 7, 2008 Start time: Division waves start at 6:30pm Details: 1/4 mile open water swim (Parkcenter Pond); 6 mile bike; 2 mile run mostly on the flat Boise greenbelt. This triathlon, designed for the beginner triathlete, is divided into divisions based on experience. You are a BEGINNER if this is your first or second triathlon. You are a INTERMEDIATE if you have never placed in the top three of your age division but have experience in triathlons. You are ADVANCED if you have ever placed in the top three of your age division or overall in a triathlon. You may also register as a team. On a team, each person does one leg of the race. More information at: Y-Not Triathlon
	St. Luke's Women's Fitness Celebration- 16th Year Date: Saturday, September 20; be at the start line by 8:30am Where: Downtown Boise, Capitol Blvd and Idaho St What: Find out everything at St. Luke's Women's Fitness Celebration This 5K "Run, Walk & Stroll" happens each September in Boise, and is one of the largest women's run/walks in the USA. Participants make their way along the course from the Idaho State Capitol to the beautiful surroundings of Ann Morrison Park located on the banks of the Boise River. Here the participants, volunteers and their families are treated to food and entertainment at the famed Finish Line Party. At the heart and soul of the 5K Run, Walk & Stroll are the women and girls who enjoy fitness and camaraderie in this very supportive environment. The event is for walkers, runners or strollers. There is no time limit to complete the course, and every year the "over 70 year old" age group impresses and inspires thousands. These incredible ladies are recognized on stage during the Awards Ceremony with a rose and medal. There's cool music too! And now BOISE RunWalk-ers can join our own team, save some money and have all the fun, from the starting lines to the finish. Our Team Coordinator suggests registering on-line, by visiting the Celebration website, and picking our Team from the drop-down list ... "BOISE RunWalk Ladies."
	Prison Break Half, 10K and 5K Date: Saturday, October 25, 9:00am Where: Idaho State Correctional Institution off Pleasant Valley Road, Kuna What: Find out everything at Prison Break Half Marathon The 2nd Annual Prison Break Half Marathon, 10K and 5K is the most exciting race of your life! This scenic race begins with a salute to our flag, a patriotic flyover, riot squad demonstration, escape siren and a post-run delicious buffet. Great prizes and a wonderful finish line celebration. This event benefits the Idaho Peace Officers Memorial and the Boise Rescue Mission.

BOISE RunWalk Routes

Summer Routes

1.4 Mile (5K)
From Shoreline, go west (downstream) to your turnaround at NW1.3 (at the Shilo Inn). Return to Shoreline Park via the same route.

3 Miles (10K)
Same as the 1.4 mile route above, but continue west to your turnaround at NW2.1 (right after crossing the first wooden bridge). Return to Shoreline Park via the same route.

4 Miles (Half Marathon)
Same as the 3 mile route above, but continue a bit further to your turnaround at NW2.6 (just past Albertson’s Pond on your right).

15 Miles (Marathon A and B)
From Shoreline, head west (downstream) to NW1.1 and cross over the red railroad bridge and run up to Orchard St. Return to the greenbelt on the north side of the river (cross the bridge again) and continue west (downstream) to your turnaround at SW6.1 (1/2 mile past Glenwood bridge). Return to Shoreline Park via the same route (be sure to go back up to Orchard St. again on your return trip).

Fluids and Restrooms:
For all groups, a water fountain is at NW1.3. A cooler of water will be at NW2.6 (the 4-mile route turnaround) for half and full-marathon members. For the full-marathoners only, coolers of PowerAde and water will be at the NW4.5 (just after the Lake Harbor area). Restrooms are available at Shoreline Park (NW0.6) and at Riverside Park (NW0.9) for all members. For the full-marathoners only, restrooms are located at NW3.1 (water treatment plant) and at NW5.3 (RV park laundry room).

July 26, 2008		Free Injury Screenings here
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