Running 101 - Starts Here!
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Everything relies on a strong core, learn how to build one!
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Home  Events
Activate your muscles, Start with stretching!
 Warm up
1. Ten minutes of fast walk or light run.
Range of motion exercises consisting of:
- Ankle rotations in both directions, one foot at a time
- Hip rotations in both directions
- Walk on toes, pulling up on one wrist
- Walking on heels, with toes curled under, keeping hips in line with shoulders,
- Walk on toes, pulling up on the other wrist
- Walk on heels again,
- Stretch shoulders one at a time by pulling arm across body
2. Next we do drills (A, B, and C Skips).
3. These are introduced gradually throughout the clinic.
Read the entire guide - download PDF
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Recent Events | Date/Time | Event | Location | Contact | Event Details | | February 2010 | Sunday
Feb 7
(11:00 am) | Cedar 12k | Cedar, B.C. | Patrick Ross
(250) 756-2497 | Race #3 in the Frontrunners Island Race Series
Online Registration | | January 2010 | Sunday
Jan 10
(All Day) | Central Saanich Pioneer 8k | Saanich Fairgrounds | Prairie Inn Harriers
| 2010 Frontrunners Island Race Series - Race 1
Online Registration | | December 2009 | Saturday
Dec 12
(All Day) | 6th Annual Stewart Moutain 10 Mile X-Country | Main
Parking Lot, Thetis Lake, Colwood, B.C. | Bob Reid
| A great course with gravel, puddles (small ones, no big, stinky
Gunner Shaw puddles), branches, rocks and streams - but most of the course is very runnable wilderness trail. | | November 2009 | Sunday
Nov 29
(10:00 am) | Merrython | Henderson Rec Centre |
| The Merrython is a fun 8km race through the uplands. All proceeds go to the C-Fax Santa's anonymous. | Saturday
Nov 28
(1:00 pm) | 25th Annual Harriers Gunner Shaw Cross Country | Thetis Lake Park | Bob Reid
(250) 384-1520 | 10K on rough, hilly, rocky, wet trails. A classic! Proceeds to the Harriers' Foundation.
Online Registration | Saturday
Nov 21
(9:00 am) | Bear Mountain Resort 10k | Langford | Info
(250) 391-7373 | "Canada's Most Challenging 10k Road Race". With panoramic ocean, mountain, and city views you can be assured that this will be the most beautiful 10k you have ever run.
Online Registration | Wednesday
Nov 11
(1:00 pm) | Harriers Thetis Lake 20K Relay | Thetis Lake Park | Bob Reid
(250) 384-1520 | Teams of 4 run 5K each on the main Thetis Lake trail. Sponsored by Island Runner and Adidas - onsite with a huge Adidas product tent and special deals for this race only.
Online Registration | Saturday
Nov 7
(8:00 am) | 27th Annual Haney to Harrison 100K Relay | Maple Ridge | Miranda Reece
(604) 317-0864 | 100K 8-person road relay and 100K Ultra. Eight legs of varied length, ranging from 8 to 15K. The route follows the mighty Fraser River along country roads, finishing at Harrison Lake. Then the road running community's wind-up party of the year will get going!
Online Registration | Sunday
Nov 1
(9:00 am) | Shawnigan Kinsol Half Marathon | Shawnigan Lake BC | Sandra Whiting, Co-Race Director Email: sandra-whiting@shaw.ca
James Griffin,Co- Race Director Email: j.griffin@shaw.ca
| For over 30 years CeeVacs Roadrunners have hosted a Half Marathon running event at Shawnigan Lake. This year we are excited to introduce a NEW COURSE which starts on the beautiful grounds of Shawnigan Lake School, incorporates portions of the Trans Canada Trail and takes runners past the historic Kinsol Trestle. Entries must be mailed in or done online.
Online Registration | | October 2009 | Sunday
Oct 18
(11:00 am) | Miracle Beach 10k | Miracle Beach, BC | Info
(250) 286-1364 | The best little road race on Vancouver Island! This event has something for the whole family.
Proceeds benefit KidSport™, KidSport provides support to children in order to remove financial barriers that prevent them from playing organized sport. |
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Store Hours and Location
- Monday to Friday: 10am–8pm
- Saturday: 9am–6pm
- Sunday & Holidays: 12–5pm
Goldstream Station Plaza
#123–755 Goldstream Avenue
Victoria, BC
Canada
V9B 2X4
Phone: (250) 391-7373
Fax: (250) 391-7374
E-mail:
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