Congratulations to all of the runners who took part in the Resolution Runs, either on Dec 31st with the Running Room or on New Years Day with the Sarnia Road Runners. A great way to end and start a year
NOW - Forward to 2015
FoF will continue to enforce and re-enforce good running form. We will concentrate on a particular form aspect each week during 2015. Our hope is to increase your efficiency and decrease your injuries by having you run mindfully. The idea is to pay attention to the aspects of form that will keep your body from falling into the trap of repetitive stress injuries. Each good form benefit will be explained and demonstrated as we introduce it. Expectations are that you will practice these diligently during the practice session runs so that they become a part of your running habits. Once you find yourself mastering a lot of the from corrections you are shown, you will be surprised that speed will actually increase because of your improved form. Work with us on this - ask questions if not sure and give feed back to others to help each other improve.
Monday night January 5th will see a new C25K start and we have made this session a full 15 weeks to make sure that new runners have a chance at success, especially since it is a winter session. Things start slow, hence if there is anyone who you think might be interested please tell them to come out and try it. Jackie Jamieson will be heading this us for us and I think, Tony Barrand will be helping out this session, making sure that all get personalized attention.
A new training plan for the Improved Runner group has also been posted on our training plans page = 22 weeks to run 16 KM at the Denise VanHooren Inspirational race on Mothers Day and then to continue on to Bridge race in June - nice slow positive development - remember that form will be included for this group on a weekly basis, just like all other runners
A new dimension is being added to FoF. Back in the fall of 2014, we had Cathy Hopkins come and talk to our group about the Comrades Ultra Marathon = 89KM in South Africa. (She has completed this ultra 4X and done others included Western States 100 mile Ultra!) Some of us are planning to do the Comrades on June 1st 2016. SO in preparation, we have our own Sarnia's ULTRA MARATHON MAN joining us to help train for this event as well as other events leading up to Comrades. TIM WESTAWAY will be joining FoF to help with developing training plans for the Ultra's we will be doing as preparation for Comrades plus he will be running Comrades as well hence his assistance will include the race. Just to give you an idea of his background and depth to support us, the following is a bio for Tim:
Ultra Distance Races
Niagara 50 km
Sulphur Springs 50 km
Seaton Trail-54 km
Canadian Death Race-125 km
Pick your Poison-50 km
Seaton Trail-54 km
Chimera-100 miles(22,000 ft elevation gain/loss)
Mohican 50 miles
Ultra du Mont Blanc-104 miles(32,000 ft elevation gain/loss)
Mohican 100 miles
Rim to rim to rim solo Grand Canyon-46 miles
Tim has also completed 2 iron man distance races and 2 half iron man races along with 20 or so triathlons. I ran my first marathon in 1989, two days after the birth of Paula & Tim's son Chris. He has run 10 marathons including Boston and New York.
Tim Says "The thing I am most proud of is in 30 years of endurance racing I do not have a DNF on my resume" "Really looking forward to Comrades in 2016!!!"
We are not totally sure about how the total program will work just yet, however four (4) of us have already signed up for the Niagara 50K Ultra on June 20th 2015., hence we will be developing a training plan for this one for sure. Comrades demands that you qualify, after sign up in August 2015, with a sub 5 hour marathon, hence a program will be developed to include this qualification marathon (must be qualified before May of 2016). If you are interested in this training, please contact us
Have a GREAT WEEK and PLEASE be careful on the ice! AND join us for the Taping demo on MOnday night at 5:45 PM! We will run at 6:15 PM!
Dick for FoF