It’s hard to believe that we’re into March already and that The Olympics have come and gone. What an incredible time it is to be a Canadian! From everyone here at NSA and RTNS we would just like to take a second to extend our congratulations, and our gratitude towards our Olympic Athletes. They have managed to inspire our great nation on a daily basis, and they have all made us truly proud to be Canadian!

Let us not forget that The Paralympic Games begin on March 12^th, so let’s keep those flags flying high!

GO CANADA GO!

What’s new this month at Run The North Shore?

WELL, registration is UP, way up, and that gives us reason to celebrate! On March 15^th we’re going to draw from all registered racers to all RTNS events and three lucky people will win:

-NSA Technical Running Hat

-3x Technical Running Socks

-NSA Running Shoe Carry Bag

-NSA Water Bottle

That’s a $300 value...well not quite, but hey, it’s FREE and who doesn’t like free stuff? (actual value about $70)

 

Featured Races

First up on the racing calendar is The Dirty Duo a race that truly has something for everyone! Choose from running distances of 15k / 25k / 50k, or you can organize a relay race with a bike partner consisting of running 25k / riding 30k, tackle a single ride of just 30k, or conquer the full duo which would have you running 25k and riding 30k...SEE, truly something for EVERYONE!! Check out their website and contact Race Director Heather MacDonald for further details.

My First Trail Race 5k/10k (April 4th)

Are you looking to try something different, exciting, and 100% healthy, safe, and fun? Well this is it! British Columbia's only trail race geared specifically to the beginner trail runner! This unique event offers an exciting atmosphere, a beautiful course, a diverse field of participants, and an incredible off road experience. Choose from 5km or 10km distances.

NEW: Easter Egg Hunt For The Kids - Post Race.

Special Thanks To  Cinnamon’s Chocolates YUMMY!!

Featured Trail Shoe Of The Month

North Face Single Track (Brand New For 2010) $139

(10% off with mention of this newsletter)

For serious runners who demand outstanding support and protection in a lightweight package, the  Single-Track is the shoe to lace up. Snake Plate and X-Dome cradle technology contribute high impact support for the forefoot and heel areas respectively, without reducing the flexibility that agile runners need. Underneath, a super-sticky Tenacious Grip outsole delivers sure-footed traction over rough terrain, while tight-weave mesh and synthetic support overlays leave the outer both abrasion resistant and breathable.  Learn more about this shoe here

Running Tip Of The Month

Running Up Hills/Mountains

Ain’t no two ways about it, if you find yourself running on The North Shore, you’re going to have to go uphill...lots! Here are a few quick tips to focus on during your next run that are sure to pay off during your next RTNS event.

• Taking "baby steps" will help you maintain a good cadence when your lungs are screaming for mercy.
• Posture is everything on the uphill. Leaning forward from the hips puts too much pressure on your back, an erect posture will provide better push-off and don't forget to pump your arms vigorously.
• Look ahead, not at your feet. This will allow you to pick the best line and free up your airway.
• Run with a slightly higher knee lift.

There you have it, a few quick and easy tips to ensure greater return on invested energy during your next trail run!

Compression Clothing, What’s It All About?

By Danielle Macleod

Why wear compression clothing?

Over the years more and more research has emerged to show evidence towards the benefits of wearing compression gear during strenuous or competitive activity. These benefits consist of reduced muscle fatigue, heightened prorioception including improving muscle coordination and balance and also improved circulation by increasing venous return to the heart and lymph. It has also been proven that athletes can actually recover faster wearing compression clothing. It aids in the removal of blood lactate from strained muscles and also decreases swelling. North Shore Athletics carries a wide range of compression clothing including active, travel, and recovery wear.  Swing on in and ask one of the NSA experts if you have any specific questions.

 

Featured Athlete Of The Month

Jennifer Mar

RTNS: How long have you been involved in the running industry now?

JM: I've been lucky enough to have been teaching running clinics for about 11 years and have worked in running stores for almost as long: the first 3 years at RR before coming to the wonderful, crazy and dynamic family that is NSA!

RTNS: What was your first ever trail race? How did it go?

JM: My first ever trail race was 6 days after I started at NSA - I ran in the second year of what was then called "Half-Knacker."  I started at the VERY back (I might have been last) and had no idea where I was going - I really thought I'd get lost.  But, I absolutely loved running in the mountains and the amazing energy of the trail community!  Tons of fun - although Quarry rock to the end, with all the bridges was a killer that I was not prepared for!

RTNS: What are your running goals for the 2010 season?

JM: My running goal for 2010 is what I call a "BHAG" or a Big, Hairy, Audacious Goal.  I'm training to finish Heather MacDonald's Fat Dog 100k in July - it'll be my longest race ever - and I just thought it's 2010, a year of inTENtion, so 100K seemed like a great challenge and a personal journey that I'd like to accomplish... I'd like to finish with out being in the darkness for too long!

RTNS: What is your favorite RTNS event?

JM: I really love the RTNS events - we're part of a unique, inspiring community and are surrounded by such beauty!  It's hard to pick, but my favourites are Iron Knee and the Coho Run

RTNS: Do you have a favorite trail route that you run in training?

JM: I really try to mix up my trail runs and love to explore new and epic trails... at the moment I love flying down some of the mountain bike trails (Per Gynt, Seventh Secret, Pipeline with the teeter-totter)... but I ALWAYS come back to Baden Powell - it's literally out my back door and kinda feels like home.

RTNS: How often do you run?

JM: I'd have to say how often I run directly ties in with my goals - when I'm focused on a race I can be extremely focused and will do whatever it takes (even no chocolate when trying to qualify for Boston!)  I'm also fortunate to have a job where being out on the trails or hitting the roads is all in a day's work.  Basically, I run or do yoga everyday - I don't feel like "ME" with out either.  My yoga practices helps me keep everything balanced, flexible, strong... and teaches me to be present, "go to the edge" and enjoy the moment!

RTNS: Do you follow a training program for your running?

JM: To be honest, I don't have a specific training program that I follow, although I think this will change with Fat Dog as I'm in completely unknown territory here - it's a bit overwhelming!  But I'm truly surrounded by the most dedicated, talented, adventuresome, knowledgeable and supportive crew of people, so I ask a lot of questions and receive amazing advice.  I can't thank the staff and my awesome running friends enough - they all rock!!

RTNS: Any advice for the newbie trail runner?

JM: My advice for newbie trail runners is to join a trail clinic - you'll learn how to run the terrain safely, acquaint yourself with our incredible trail system and meet awesome leaders and training partners!  Be aware, bring snacks and an electrolyte drink and of course, I have to say buy good trail shoes!!  Happy Trails to you all - I look forward to seeing you out there soon!!

That’s about it for us here at Run The North Shore this month, but as always, we’ll be sure to check back in our you again in just four short weeks time. Till then, Happy Trails and enjoy this fantastic weather!