Great route last week for the training crew

Join us at Tim's at 8:00 am on Saturday - we'll have a good walk with good friends and it doesn't get any better than that.  Any distance is good distance.

Best wishes to Margy and her daughter in the Niagara race - make us proud!

For those training: Divas are now tapering for their race in a week- a mere 12K on Saturday with 6 and 5 during the week.  Sign in, Divas, if you want an earlier start time - wasn't sure what works best for you.

NYC folks are scheduled for 14 km but since Libby has flown the coop, Susan will join the Diva group.

Sunday folks meet at 8:30 am at Running Room on Queen St. Consider joining them - I hear the pace is pleasant.

Monday (Loblaws) at 7:00 pm and Wednesday (Occasions) at 6:30 pm - we have a small but mighty mid week evening group - interesting routes - consider joining us.

We noticed your written commitment to join us soon Frances - we'll be looking for you with welcome back smiles.

To those travelling - enjoy, be safe and bring back stories to share. To those ill or injured, we are thinking of you and we miss you. To those who are awaiting surgery - best wishes for a full and speedy recovery.

Announcements & Information:
Scotia half or full - great medal - a few are signed up already - prices increase June 6 - consider signing up and you'll have company to train with.  Race date: Oct. 22nd.

from Susan - New botanical garden near Brantford - might make a nice day trip - check it out:  http://www.whistlinggardens.ca

from Ruth: Boost your performance with caffeine - However, article doesn’t say what happens to your race time if you have to stop to pee as a result of drinking coffee before the start  

https://www.nytimes.com/2017/05/31/well/move/boost-your-workouts-with-caffeine-even-if-you-chug-coffee-daily.html?rref=collection%2Fsectioncollection%2Fhealth&_r=0

from Rainer - information from article by Dr. Gifford Jones:  Fighting Osteoarthritis of the knee - In journal Arthritis Care and Research, 1,800 people were studied who were at risk of developing arthritis of the knee. Those who took 6,000 steps (about 3 miles) daily were less likely to develop knee problems. Researchers suggested starting with 3,000 steps and increasing. Previous studies have recommended 10,000 steps daily - fewer steps can still be healthful. 

No comment required!