Boise RunWalk Weekly Update

for June 15, 2013
 

Table of Contents

• $70 Gift Card to Shu's
• Meeting times & locations
• Wednesday 6:30am Group Workout
• Cross Training for Runners and Walkers
• Sports Nutrition Clinic w/ Hilary Horton-Brown
• Exercise Physiology 101 for Couch Potatoes
• Cross Training and Biomechanics Clinic
• Coaching this Saturday & Homework
• Route and Map this Saturday
  
  
   

$70 Gift card to Shu's Idaho Running Company...
...for every Lifetime membership sold between now and June 29.

Also, bundle your purchase of a Summer training package with the optional Cross-Training package, only $135.

Purchase Today!

Questions? Phone Coach Steve (208) 639-1434

 

Meeting Times & Locations

Shoreline Park - MAP   Camel's Back Park - MAP   Prayer @ 7:20am   Group coaching @ 7:30am









 

Wednesday 6:30am Group Workout

Day: Wednesdays
Starting Date: 6/12/13
Time: 6:30AM
Where: Therapeutic Associates, 3645 E Overland Rd

Contact: Lori Glaeser on Facebook

 

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Cross-Training designed by runners for runners  - Starts July 16

12 sessions

Complete Details & Purchase

Improve performance, reduce injury and have fun in Coach Pam’s weekly cross-training workouts.

   *  cross training for runners and walkers
   *  cardio intervals
   *  strength training
   *  core workouts
   *  stretching techniques


Coach Pam specializes in cross-training for runners and walkers. This extra package is integrated perfectly into your BOISE RunWalk training schedule.
Bring your workout mat or towel, a water bottle and courage to get the job done! You will have fun!
 

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Sports Nutrition Clinic with Hilary Horton-Brown

Saturday July 27 - Shoreline Park @ 7:30am

Hilary will discuss race-day and race-week nutrition and how to begin experimenting now. She holds the highest sports nutrition certification in the industry, and is the sports dietician for the Boise State Broncos!

Here are additional sports nutrition articles and information, topics we discuss on Saturday mornings.

   *  Quick, Easy and Healthy - Grazing is Great!
   *  Gluten-Free Sources of Fuel for Runners
   *  Half Marathon Performance Nutrition
   *  Sports Nutrition Tips
   *  Sports Nutrition Articles by Nancy Clark
   *  Performance Diet for Endurance
   *  Coach Steve’s Green Slurry
   *  Best Grocery List of All Time
   *  Nutrition and Carbohydrate Window
   *  30 Minute Recovery Window: What to eat?
 

Exercise Physiology 101 for Couch Potatoes

Saturday August 3 - Camel's Back Park 7:30am

Begin your journey of progressive overload with Boise RunWalk all the way to your first 10K, half or full marathon. A special clinic sponsored by Boise RunWalk. Open to members, and active guests who register online to attend.

Presented by
Benjamin Stein - MS Exercise and Sport Studies

This special coaching session is intended for all Boise RunWalk customers and athletes especially couch potatoes, you'll learn the basics of exercise physiology and how we train and what to expect along the journey. You'll also learn the basics of setting up your own personal training program. Not a member? Join today! Would you like to attend as a guest only? Complete this "Saturday Special Guest Pass" form and be our guest for a morning at Boise RunWalk.

How Cross-Training Improves Biomechanics of Running

Saturday August 10 @ Shoreline Park

Presented by Brian Weiderman PT, DPT, OCS
Board Certified Orthopedic Clinical Specialist
Therapeutic Associates - Meridian

Brian does an outstanding discussion on the biomechanics of running. He also abides in the truth that weak muscle groups and a weak core cause significant biomechanical instability leading to injury and poor performance. How does cross-training lead to improved biomechanical performance? Attend this clinic and learn why cross-training is the key to a better life, including getting the kids to do their homework and chores.  ( :

 

Coaching this Saturday

Open question and answer, warm-up and go. No scheduled topics. Just rock 'n roll. Beautiful day!

 

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Route and MAP this Saturday June 15     

GOOGLE MAPS

From Shoreline Park head east upstream.
Watch your white mileage markers on the greenbelt, and the round-trip turn-around landmarks below.

NW0.6 =  Shoreline Park = START
 
NORTH EAST
NE0.3   = Julia Davis Park Zoo = 2 miles
NE1.6   = restrooms = Municipal Park = 4.4 miles
NE1.9   = cooler
NE2.1  = restrooms = golf course
NE2.3  = Orange Bridge = 6 miles  (10K group)

SOUTH EAST
SE2.6  = Nature Trails
SE4.1  = cooler = Parkcenter Bridge = 10 miles
SE4.6  = 11 miles (half marathon group)
SE5.5  = Barber Park restrooms = 12.6 miles (marathon group)
 

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