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Interior Running Association
| Dec 28 AGM UpdateThanks to the Kal Rats and Vernon Pacers for hosting this year’s banquet and AGM on November 17th. Both the meeting and banquet were well attended. The 2009 Runner of the Year awards went to Rory Switzer and Sherry Maligaspe. The nominees were Linda Conrad, Mel Doherty, Joanne Montgomery, Cindy Rhodes and Ian Robertson. The Heinrich Spiller Award of Courage was awarded to Astrid Varga. There was only one Legs of Steel winner this year, that award being for any runner who completes all twelve road series races, and all six cross country races. Surprise, surprise the lone recipient was Melvin Doherty. Iron Legs awards, for completing all of the road series races, went to Linda Conrad, Mel, Darin Johaneson, and Kenny Simms. Cross country Iron Legs awards went Robin Cardew, Mel, Shirley Gray, Stan Gray, Dirk Handke, and Wendy Schroeder. The two vacant IRA executive positions have been filled. Thanks to Linda Proce (treasurer) and Kim Young (secretary) for volunteering to take on those roles. Thanks also to Kathy Wilson, who has agreed to be look after ordering and organizing the year end awards. The remaining 2010 exective remains the same. Some of the race dates have changed from
their 2009 scheduling. The Oliver Wine Capital of Canada 10K
will be one week later (April 11th) as April 4th is Easter Sunday.
The Blossom 10 Miler will be May 16th, so as not to conflict
with the Vancouver Sun Run, which will be held on May 9th, for
2010 only.The Grizzly 12K
has been moved to June 27 for 2010 only. The Summerland
XC (October 3rd) has switched dates with Campbell Mountain (October
24th) The 2010 IRA schedule, along with some of the other Interior
races, looks like this. Road
Series Attendance Timex will again be providing ten draw
prize watches for each of the three Timex series races, as well
as two dozen draw prize watches for the banquet. New Balance
will be providing one pair of shoes for each of the road races,
along with eLoad and eMend sports drink during and after the
races. The Starting Block will again be sponsoring the Cross
Country Series, and providing a pair of draw prize shoes for
each of those races. The first race in the 2010 road series, the Starting Block 10K goes February 7th in Lavington, east of Vernon. Nov 17 Trestle Run cancelledThe November 22nd, Penticton to Trout Creek Trestle Run has been cancelled. Interior Running Association AGM And Banquet The IRA banquet will be Saturday, November 14th at the Elk’s Hall in Vernon , 3103 30th Street . Tickets will be $25 per person. The doors and no-host bar will open at 5:30, with a buffet dinner at 6:00 pm. Awards presentation and dancing to follow. The AGM will be held upstairs starting at noon. Tickets can be purchased by sending a cheque, payable to the Kal RATS, to IRA Banquet Tickets, c/o Kim Young, 11704 Primrose Drive, Coldstream, B.C. V1B2E9 Tickets are also available at The Starting Block in Vernon. Scroll down for XC series scoring and updated Kal Park links, including pictures. Nov 3 The Starting Block 2009 Cross Country Series Final Results2009 Final Six Race XC Scoring Men 2009 Final Six Race XC Scoring Women Nov 1 Kal Park 9.5K Cross Country ResultsThanks Dirk for the race report and pictures Oct 31 AGM Location, Post Banquet Trail RunThe Interior Running Association's annual general meeting will be upstairs at the Elks Hall, starting at noon on November 14th. The Verrnon running clubs would like banquet attendees to know, “There will be a post-banquet trail run on Sunday November 15 at 8:00 AM. Come on a 1.5-2 hour scenic tour of Kalamalka Park, runners of all abilities welcome. Meet at top of Cunliffe Road (at Palfrey Drive) in Coldstream.” Map A reminder that tomorrow's Kal Park XC starts at 10 AM standard time! Oct 26 The Starting Block Cross Country Series Five Race Scoring Please check your scoring. Corrections have been made to the M55-59. and M60-64 for the Reino and Campbell. Oct 25 Summerland 8.4K Cross Country ResultsLarrry Nicholas Memorial XC 9K Results All's well with the Summerland course ... no changes from the previous years. The mountains are expected to stay put this year, so we'll hope to see you on the 25th. Oct 16 The Starting Block Cross Country Series Three Race ScoringPlease check that your scoring is correct. Info sheets and registration forms, for the remaining three races, can be found with the entry forms links to the left. The races are day of race registration only. If applicable, please be sure to register using the identical first name spelling you used in the first three races. The AGM and banquet will be held in Vernon on November 14th. More info re venue and ticket price as soon as it's received. Oct 8 Campbell Mtn. XC ResultsInfo for both the Larry Nicholas, and Summerland XC races can be found in the Entry Forms section to the left. Oct 2 Reino Keski-Salmi Memorial 10K ResultsPlease check your results for any errors including name spellings.
Sept 29 Peak to Beak age-graded and twelve race series scoringPeak to Beak Women's Age-Graded Results Peak to Beak Men's Age-Graded Results These are not the official final series results. Ties have not been adjusted and it's possible errors have yet to be detected. Race directors will be receiving the average of their series age-graded points for their race and that calculation isn't included here. Women's Twelve Race Age-Graded Scoring Men's Twelve Race Age-Graded Scoring Women's Twelve Race Age Category Scoring Men's Twelve Race Age Category Scoring Sept 28 Reino Keski-Salmi Memorial 10K PicturesNo results received yet but Dirk has his pictures posted. Also this from the Pounder's web page. The Campbell Mtn. XC 6.5 race will be held on Sunday, Oct. 4th. The run is comprised of dirt roads and single track. The start is a steep climb for over 1 km followed by a fairly steep descent on the west side of Campbell Mtn. and then onto single track on the south side which leads onto the dirt road winding it's way to the finish. The cost is $8 ($5 for full BC Athletics members) Course map and Directions to the start Sept 20 Peak to Beak 18K ResultsJeff Symonds was leading this race by, what Trevor Jordan estimates to be a minute and twenty seconds, but he missed the turn on the home stretch where we passed through the small gate. There was no one there giving directions at that time. Trevor too, missed the same turn, but realized his mistake and turned around. Jeff continued north until he rejoined the course he had already run. He then followed it all the way back again to his eventual tenth place finish. With this being the last race in the road series congratulations to all the age category finalists. Congratulations too, to the four Iron Legs finalists, Mel Doherty, Kenny Simms, Darin Johanason and Linda Conrad. Cindy Rhodes has claimed top spot in the women's age-graded division for the third consecutive year. Rory Switzer is the male age-graded victor. Thanks to the Kelowna Running Club and the many volunteers for their efforts in staging this most diverse of series races. . Thanks too to all those that donated draw prizes including New Balance who each year donates two pairs of running shoes to this race. The second race in The Starting Block Cross Country series goes September 27 in the Larch Hills Ski area near Salmon Arm. Maps to locate the Reino Keski Salmo Memorial 10k will follow. The trail races are all done on a day of race registration only. Sept 14 Bike Barn 10K ResultsWith only a week until the final series race the eleven race scoring update is being posted, although there could be changes if any errors in the Bike Barn results are reported. Our thanks to the The Bike Barn for the draw prize donation of a mountain bike and congratulations to the bike recipient, Leo Rankin, who travels from Williams Lake to compete in the series. Bike Barn Women's Age-Graded Results Bike Barn Men's Age-Graded Results Women's Eleven Race Age-Graded Scoring Men's Eleven Race Age-Graded Scoring Women's Eleven Race Age Category Scoring Men's Eleven Race Age Category Scoring Aug 23 Goofy Trail Run ResultsThis is the first race in the The Starting Block Cross Country series and XC #2 is not until September 27th. The Starting Block in Vernon provides draw prizes, including a pair of shoes, for all of the races in the cross country series. Thanks Wendy! Please support them if you can. Updated Raven 10K results below. Aug 23 Raven Run Age Category and Age-Graded ResultsRaven Women's Age-Graded Results Raven Men's Age-Graded Results Women's Ten Race Age-Graded Scoring Men's Ten Race Age-Graded Scoring Women's Ten Race Age Category Scoring Men's Ten Race Age Category Scoring Aug 18 Raven Run 10K ResultsTimes for runners finishing between 1:01:14 and 1:01:53 have been adjusted. As well Leah Rodgers time was changed to 51:12. None of the changes will affect age category scoring. The clock was a few seconds slower than the timer's watches hence the clock time in the photos differs from the results time. Aug 14 Summerland Half CertificatesAll Half finishers will be receiving a certificate showing their name, category, placing and time. They will be available for pick up at the remaining three road races after which the remainder will be mailed out. Certificates for runners from outside the Interior will be mailed next week. If your not planning on attending the remaining races and unable to arrange to have it picked up please email your address. On line registration for the
Bike Barn 10K is now available with this link. Hope to see you Sunday at the Raven Run 10K in Salmon Arm ... a.k.a. The Doherty 200! A google map of the location can be found with this link or this one of the printable Word format map included with the registration form. A turn west off the highway at the Golden Arches is my recollection. Aug 10 Nine Race Age Category ScoringMen's and women's nine race age category scoring has been updated. If you have run, or plan on running, at least five of the races please check your score to ensure that all your races are shown. Runners with only one race have been deleted and a name misspelling could result in a race not being included in someone's total. The registration form for the first race in the cross country series 'That Goofy Trail Run' which goes August 23rd in Kamloops has also been posted. Aug 7 Summerland Centennial HalfMy thanks to all the participants and volunteers who helped make the 2009 Summerland Half a success. 102 runners took on the challenging course in spite of the above average temperatures, which ranged from 26C at the start to 29C by eleven o’clock. The race was run in the opposite direction from the previous three years and 2009 also saw the race re-scheduled from its former February date. Vernon runners claimed the top three spots overall with Trevor Jordan (M40-44) finishing first in 1:16:54. Aaron Heidt (M30-34) was second in 1:17:24 and Nathan Champness (M20-29) ran third in 1:20:51. In the women's division Kelowna’s Cindy Rhodes (F50-54) took first overall and bettered her February 2008 time by one second finishing in 1:33:09. Lisa Heidt (F30-34), of Vernon, placed second in 1:35:17 followed by Stacey Cleveland (F30-34) of Penticton. In the women's age-graded division Cindy Rhodes made it six of six in the category this year finishing first with an age-graded time of 1:17:58. Joanne Montgomery (F55-59) of Penticton, was second in 1:32:59, and Astrid Varga (F55-59) of West Kelowna, took third in 1:33:07. The top four men overall were also the top four in the men's age-graded division with Trevor Jordon on top in both divisions with an a-g time of 1:12:08. Rory Switzer (M45-49) of Kelowna, moved up from fourth overall to second age-graded with a time of 1:16:54. Aaron Heidt claimed third in 1:17:17. Be sure to check Dirk's race photo page for more insight on the race. The top five in the men’s age-graded series scoring with three races left are:
My math says Rory's total is sufficient to clinch top spot and claim the Willis Greenaway Cup for 2009. The most points possible for seven races by anyone else is 1375, by last year's winner Ellis Andrews, should he run and win the remaining three races. Congratulations Rory! Top five in the women's age-graded series scoring with three races left are:
The next race in the series goes August 16th, in Salmon Arm. The Raven Run 10K will be Mel Doherty's 200th consecutive Interior Running Road Series race. Hope to see you there. July 30 A printable map of the Summerland Half I diidn't know until yesterday that mapmyrun.com wants $2 to print out a copy of the map I had posted for the Half. Here's a printable jpg of the course including the IOOF Hall location. Best to right click on the link and 'save target as', then open it with Windows picture viewer and print from there. The entry form for the September 13th, flat and fast Bike Barn 10K has been posted. July 29 Upcoming race notes The mail in registration form and an online registration link for the Raven Run 10K, in Salmon Arm, August 16th have been posted. The Raven will officially be Mel Doherty's 200th consecutive series race ... an incredible string that started with the 1993 (I think) Oliver 10K. Hope to see you there to help mark Mel's momentous milestone! There will be seven water and Gatorade stations for the Summerland Half as well as sponges and some sprinklers. We'll do our best to keep you cool! Presently the forecast for Sunday says "A mix of sun and cloud with 30 percent chance of showers. Low 14. High 33." Hope they're right about that overnight low. Unfortunately the Aquatic Centre is closed weekends, during the summer, so there will be no post race showers available. The confirmation list has been updated. Please note the race start time is 8:00 AM - not 10:00 as indicated in the race booklet. July 25 Interior Running Photos The photo page link to the right has been changed to a new website www.interiorrunningphotos.com. This is Dirk's new web page. The Grizzly 12K photos can be found there by scrolling down to 'Latest photo sets'. The previous Flicker page of race photos can be found with the link titled ' ALL 2007, 2008, 2009 PHOTO SETS'. Thanks for your efforts Dirk. Eight race age category men's and women's scoring has been posted, as has a confirmation list for the Summerland Half. The link for that list can also be found under the entry forms heading. July 19 Grizzly 12K results Please check your time and let me know of any possible errors. Ron Sherk Women's Eight Race Age-Graded Scoring Men's Eight Race Age-Graded Scoring Women's Eight Race Age Category Scoring Men's Eight Race Age Category Scoring July 17 Entry fee increase July 18th for Summerland Half ... except Today is the last day to postmark an entry for the Half at the $25 rate. However, I will be at the Grizzly on Sunday and will accept $25 entries there. Once I have the race computer I will post a confirmation list of both online and mail in entries. The registration form and online link for the Peak to Beak Sept 20th, have been posted. July 13 Midsummer 8k Results Corrections were made to the F45-49 and F50-54 categories. The changes only affect the scoring of one additional runner in each of the categories. Women's Seven Race Age-Graded Scoring Men's Seven Race Age-Graded Scoring Women's Seven Race Age Category Scoring Men's Seven Race Age Category Scoring June 15 Grizzly 12K Registration The entry form for the Grizzly 12K in Revelstoke, July 19th has been posted. Race director Jarrett Spannier would like you to know "Runners will receive a $5 discount for registering by mail before July 10th. So don't delay! Your entry fee will once again get you admission to the Revelstoke Aquatic Centre after the race. The original loop course is back this year. (Note: runners will have to contend with about 600 metres of gravel surface as they pass through the Revelstoke Mountain Resort parking area.) Come on up to Revelstoke for 12k's of July summer fun!" June 12 Okanagan Mountain Park Trail Race and Fun Hike June 21st As some of you know, Shannon Thompson's athletic abilities extend well beyond her proficiency at running. Shannon and her horse Priceless have aspirations of competing in the 2012 Olympics. As a fundraiser, to help her towards that goal, Shannon and her support team are putting on a trail race, June 21st, in Okanagan Mountain Park. More info here. Shannon would greatly appreciate your support. June 10 Summerland Centennial Half Registration The info sheet and entry form for the Summerland Half have been posted. On line registration will follow asap. The race goes August 2nd, with an 8:00 AM start from downtown Summerland. (The IRA race booklet incorrectly shows a 10:00 AM start time.) As well as the new date, the race will be run in the reverse direction from the previous three years. Race route. Race entry remains at $25 until July 17th after which is will rise to $35. (See the info sheet as refunds, less a $5 handling fee will be available up until July 17th.) Please be aware that accommodation, including camping, for the August long weekend, in Summerland and Penticton, is likely fully booked at this time. All profits from the race will be donated to the Summerland Asset Development Initiative.(SADI). Last year's donation totaled $2000.00. May 31 Coalmont to Princeton Cancelled With only 32 entries received, the race organizers have cancelled the race for this year. They are considering a new loop race course for next year. Possibly too, the date will be changed as it conflicts with other events such as the Scorched Sole in Kelowna and the Oliver Half Iron. There is still time to enter the Scorched Sole or that race could use more volunteers. The next race in the series is the Midsummer 8K, in Kelowna, July 5th. May 27 Coalmont to Princeton Needs Entrants Shauna Hassel, the race director of the Coalmont to Princeton, is concerned by the few registrations for the June 7th race. Unless they get 50 entries by the end of this Friday they will be forced to cancel the race. If you are planning on attending please email Shauna, hassells@telus.net and then mail in your registration toute de suite por favor. Entry forms can also be faxed to 250-295-0114 with follow up payment on race day. Hope to see you there so we don't lose this scenic, somewhat challenging (it's more downhill than up!), most unique race from our series. May 24 Blackwell Dairy Results Women's Six Race Age-Graded Scoring Men's Six Race Age-Graded Scoring Women's Six Race Age Category Scoring Men's Six Race Age Category Scoring May 23 Five Race Series Scoring Women's Five Race Age-Graded Scoring Men's Five Race Age-Graded Scoring Women's Five Race Age Category Scoring Men's Five Race Age Category Scoring May 13 Blossom Ten Miler Results Two corrections. Tammy Craig (F35-39) was omitted from the original results. She finished in 1:16:16, second in her age category. Kelly Corfield (M45-49) was also not included in the race day results. Another correction May 14. Margaret Scott (F50-54) was shown as F60-64. The correction has changed the scoring by one position in those two categories for times greater than 1:30:50.
May 5 Testing Your Aerobic Fitness If you'd like to know what level your aerobic fitness is at this about.com link has a calculator based on Dr. Ken Cooper's 12 minute test of forty years ago. The test is intended to be done at the track but can also be done on a treadmill set at a 1% grade. The entry form, previously posted for the Blossom, didn't mention day of race registration would be an additional $5. That oversight has been corrected with this revised entry form. The entry form for race #6, the Blackwell Dairy 15k, which goes May 24th in Barthartvale, east of Kamloops, has been posted. The Blackwell entry includes a post race pancake breakfast ... topped with ice cream if you care to! April 25 Interior Boston results Congratulations to these Interior runners who completed the 2009 Boston Marathon. And a special tip of the hat to Astrid Varga, who completed Boston for the 12th time in spite of undergoing surgery for thyroid cancer in January. This was Astrid's 43rd marathon and with 16 ultras she's maintaining matching her age in marathon or better finishes. Time to register for the Blossom if you haven't already done so. This cool spring should ensure plenty of blossoms along the route, which usually isn't the case. Predicting sunshine too cause it never rains at the Blossom ... well hardly ever then!
April 5 Oliver Wine Capital of Canada 10K results This was a record turn-out (232) for the Oliver 10K. Hats off to Jack and his crew, the sponsors, and the weatherman for their contribution in achieving that number - and thanks to all who participated. Congratulations to those who ran personal bests. Olly Piggin (M30-34) of Penticton prevailed over last year's winner Scott Tremblay (M35-39) of Kaledin to take top spot overall with a time of 34:03. Tremblay's time of 34:21 was a personal best of seven appearances at this race. Tom Miche (M20-29) of Kelowna, absent from series races since 2007, was third in 34:07. Mel Bos (F35-39) of Kelowna was first in the women's division, in 39:48, with last year's winner Sarah Clark (F40-44) of Vernon, taking second in 40:10. Shannon Thompson (F20-29) of Kelowna finished third in 41:13. In the womens's age-graded division, Laurelee Welder of Kelowna, made it three series race age-graded wins in row with a time of 36:08. Shirley Gray (F65-69) of Summerland, running the course for the first time was second in 36:33 and Sarah Clark third in 38:46. The women's four race age-graded scoring has Laurelee Welder first with 795 points, Patricia Riegel (F60-65) of Vernon second with 736 points and Kathleen Yanke (F65-69) of Salmon Arm third with 719 points. The men's age-graded division had Rory Switzer (M45-49) of Kelowna making it two in a row with a time of 31:51 ahead of the 2009 age-graded series winner Ellis Andrews (M65-69) of Penticton, who finished in 32:38. Allan Kerr (M65-69) of Penticton took third in 32:47. Kelowna runners presently hold the top three spots in the men's four race age-graded scoring with Rory Switzer first with 787 points, Peter Pollhammer (M65-69) second with 748 points and Ivan McKnight (M50-54) third with 723 points The next race in the series is the Peach City Runners Blossom 10 Miler which goes Mother's Day, May 10th starting north east of Naramata and finishing at the Sicamous in Penticton. Women's Four Race Age Category Scoring Men's Four Race Age Category Scoring March 15 The River's Spring Run Off 10K Results Women's Three Race Age-Graded Scoring Men's Three Race Age-Graded Scoring Women's Three Race Age Category Scoring Men's Three Race Age Category Scoring March 10 Penticton Lakeside 5K Results Congratulations to Penticton's Jeff Symonds (M20-29) for his back to back wins in both The Starting Block and the Lakeside. (And considering the wintery conditions congratulations to anyone who completed either of those races!) Jeff finished the Lakeside in a time of 16:08. Conner Clerke of Kelowna (M16-19) ran second in 16:54, ahead of Tom Evans (M40-44) of Penticton who crossed in 17:06. In the women's division, Penticton runners took the two top spots, with only ten seconds separating the first three. Adrienne Stedford (F20-29) crossed first in a time of 20:12. Stacey Cleveland (F30-34) placed second in 20:17, with Shannon Thompson (F20-29) of Kelowna taking third in 20:22. In the men's age-graded division, newcomer to Series racing, Bruce Wark (M55-59) of Merritt, claimed top spot in a time of 15:35. Bruce ran second to Jack Miller in this division in The Starting Block 10K. Rory Switzer of Kelowna, last year's runner up, in the very close battle for the Willis Greenaway Cup, was a close second in this one too, with a time of 15:46. Sixteen year old Connor Clerke had his clock time reduced by a full minute finishing third with an age-graded time of 15:55. The women's age-graded division saw, Kelowna's Laurelee Welder, last year's runner up for the Heidi Muckle-Gader Cup, take top spot in 17:58. Fifteen year old, Sarah Bailey of Vernon, who finished fourth overall in the women's division, was second with a time of 19:36. Kelowna's, Diana Leonard (F60-64), who finished third overall in the 2008 a-g series, took third again with a time of 19:42. A mention too, of the fourth place finisher, Elisabeth Morf (F65-69) of Penticton, also a new comer to Series racing who scored an a-g time of 19:50. Thanks to all who contributed in making the 2009 Lakeside 5k a successful event. A special thanks to Timex for providing the draw prize watches. The next race in the series is the The River's Spring Run Off, in Kamloops, this Sunday March 15th. Mail in registration forms are available with the link to the left, as well as the link for on line registration. Women's Two Race Age-Graded Scoring Men's Two Race Age-Graded Scoring Women's Two Race Age Category Scoring Men's Two Race Age Category Scoring March 8 Cycling Can Be Bad for Bones Here's an article, from a recent study, that suggests that cycling alone doesn't provide enough weight bearing exercise and this can be detrimental to bone density. The article in the first link is lengthy, the second is more concise but you'll have to scroll to the page bottom to find it February 15 The Starting Block 10k Results Corrections have been made in the F40-44 category. February 6 Is an all out 30 second workout as good as longer and slower? The study mentioned in this Quirks and Quarks podcast claims it is! January 30 Renaming the Summerland Centennial Half Peachland Recreation wasn't aware that Summerland already had a Centennial Half when they chose the name for their April 26th Half So there will be two with that name for this year, however in 2010 the SCH will become the 'Willis Greenaway Half'. Also starting in 2010 50% of the profits will be donated to the Alzheimer's Society, with the other half going to the local charity the race helps now. Another Half to mention is the Sunshine Coast April Fool's Run on April 5th which will be the B.C. Half Marathon Championship for 2009. Note though, this date conflicts with the Oliver "Wine Capital of Canada" 10K. The entry form for the Penticton Lakeside Resort 5K has been posted. On line registration is available with Active.com See you in Lavington ... if it had a hospital Lavington would be the birth place of this web guy! January 15 Welcome Lake Country (aka Winfield) Running Club The Lake Country Running Club meets on Tuesdays and Thursday evenings in Winfield at the Bookshelf Bookstore on Berry Rd at 6 PM. Contact: Dan Middleton (250) 766-5527 The Lake Country Running Club has also been added to the Member Clubs link. January 13 An interesting article about runners and their knees This from last nights Radio Australia Health Report program. An excerpt .. Other studies have confirmed that it's knee injuries, not simply exercising, that greatly increases the risk of arthritis later in life. In fact when in comes to knees it's much more likely to be 'use them or lose them'. Marlene Fransen is a Senior Research Fellow at the George Institute in Sydney. She's a physiotherapist and researcher with a keen interest in osteoarthritis and especially its relationship with exercise. Marlene Fransen: There've been many large surveys now looking at athletes or people who participate in vigorous physical activity over many years and it doesn't appear to affect their risk of developing osteoarthritis later on in life. Alex Barratt: So those guys who we all know who are out there pounding the pavements, they are not actually doing their knees any harm at all? Marlene Fransen: No usually they also had the added advantage ... It's available as an audio file or transcript at http://www.abc.net.au/rn/healthreport/default.htm January 11, 2009 Sun Run Clinics begin January 17th Looking to improve your health and increase your level of physical fitness? Over the past thirteen years, SportMedBC has trained over 50,000 people to go the 10K distance and take part in one of North America's largest 10K events—The Vancouver Sun Run. Sun Run InTraining clinics cater to all fitness levels, from the beginning walker wanting to get off the couch to the lithe runner looking for an improved 10K race time. You will start slowly and gradually build strength and stamina. Your focus over thirteen weeks will be to improve your overall health and fitness while remaining injury free. You will be supported in your program by volunteer leaders, many of whom started out as Sun Run InTraining Clinic participants themselves! In Penticton, Kamloops and new this year, Peachland, the clinics will be held Saturday mornings starting January 17th. Westbank too has a new clinic this year starting on January 18th. In Kelowna they run Tuesday evenings beginning on January 20th. The registration fee ($129 plus GST) includes the Sun Run entry fee ($30) and both a clinic and Sun Run shirt. More info at this link to SportMed BC's InTraining Clinic SportMed BC also offers an online program, for those not able to access the clinics, due to location or scheduling. More info at InTraining Clinic Online. Another start running option is to join a running club. Links to BC Interior clubs can be found here. Joining a group is the best way to stay motivated and prevent injury. A basic, but free, online 'How to Get Started With Running' program is available at this About.com running link. And finally there are many books available including The Beginning Runner's Handbook (the official training manual for the Sun Run) which has nineteen reviews at amazon.ca. One more book to mention, (one familiar to anyone who started running in the '70's) is 'The New Aerobics' by Dr. Ken Cooper. Although no longer in print it is still available, in used book stores and online. (More than two million copies printed, from 1968 to 1980.) The book awards points for a variety of aerobic exercises based on their intensity and duration, with the goal being to obtain thirty points per week. January 4, 2009 2009 Welcome to Interior running 2009, the 25th year for both the Canadian Tire Interior Running Road Series and The Starting Block Cross Country Series. Looking back, the 2008 road series participation total was exactly the eight year average with a total of 1963 race entries. 94 individuals participated in the series scoring, by running five or more races, only one less than the four year average. The total number of individuals (1094), comprising the race entry total, increased by 104 over it's four year average. Looking ahead, the entry form for The Starting Block 10k is available with the link to the left or sign up on line with this EventsOnline link. Pictures for the January 1st, Kelowna Resolution Run have been posted. If you would like to be notified whenever new 2009 pictures are posted, you can be added to a mailing list by letting Dirk know.
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Race Updates
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Races in Other Places
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Of Interest
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Web site Info
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Updated Dec 28, 2009 14:45
Web guy: Ron Sherk
