Walks - Saturday Aug.26 - Wednesday Aug. 30

Lovely

Join us on Saturday at Tim's at 8:00 am for a walk - weather promises to be sunny and cool - great morning for a walk.

For those training, the distance required is as follows:

Scotia half is 16 km; 

Scotia full is 32 km; 

NYC is 16 km. 

Weekday distances are 10 km and 8 km. 

Remember to add a couple of hills into your route - hills are our friends.  It seems that many folks who are signed up for the Scotia half are away or AWOL - sign in to let others know if you want arrange an earlier start time. Libby, Ruth and Susan will be doing their distance walks on Friday and/or Sunday.

Those training have several serious distance walks during September and October. Let others know if you need to reschedule your walk - someone may be able to join you at an alternate time & place. Company makes those long walks so much easier.

Sunday morning walkers meet at the Running Room on Queen St at 8:30 am. Mid week walks are usually Monday (Loblaws) at 7:00 pm and Wednesday (Occasions) at 6:30 pm - we need more evening walkers - please join us.

Looking for a fall race?  Let us know if you find something that tempts you.

Silly

Walks - Sat. Aug. 19 - Wednesday Aug. 23

Join us on Saturday for a walk and a coffee with friends at Tim's at 8:00 am. For those training, you may want to pick an earlier start time to avoid the heat - I'll suggest 7:30 am but sign on the blog to learn others know.

Training distances are as follows: Scotia half is 14 km on Saturday and 10 km and 8 km during the week. NYC full is 28 km on the weekend - Susan and Libby will save that treat until Sunday morning.

Many folks are away - camping, travelling or cottaging - enjoy, have fun, enjoy the sun and travel safely. We miss you. To anyone who is ill or injured, please take care. We are thinking of you.

Did anyone find a race that tempts them? - let Libby know - lots of fall races are coming up. Check out the Collingwood race - http://www.runcollingwood.ca  Oct 7th.

Remember to include a hill in your training walks!

Walks - Saturday Aug. 12 - Wednesday Aug. 16

Bottoms Up

Yikes - still in vacation mode - forgot to do this post in a timely manner - my apologies.

Option one:

Join us on Saturday at Tim's at 8:00 am for a distance of your choosing - main thing is to show up and walk and enjoy the company of friends.

Option two:

I'm going to suggest that those training for the Scotia Half may want to start at 7:15 - sign in on the blog to state your intended start time. Training this weekend is starting to ramp up for the Scotia Half with 12K recommended. 

Other options:

Dianne, Ruth and Susan will head out on Sunday for their long walk - scheduled training - 16 km & 26 km - maybe we could find a compromise?

Our regular Sunday walkers meet at the Running Room on Queen St. at 8:30 am. Consider joining them.

Mid-week walks

Weeknights/days for "Half" racers should be 10K both days. I do recommend trying to add hills and interval training. Both help build endurance for the race. We are scheduled for Monday (7:00 pm) at Loblaws; Wednesday (6:30 pm) at Occasions. Please join this dwindling group - we'd welcome you, I promise.

Announcements & Information: from Libby - It is great to see some new names and race interests on the blog. Congrats to Eileen and Eva for committing to race in Halifax in September. . 

Weeknights/days for "Half" racers should be 10K both days. I do recommend trying to add hills and interval training. Both help build endurance for the race.  Happy training all!

from Ruth: Article of interest:
https://theconversation.com/health-check-in-terms-of-exercise-is-walking-enough-78604

My thanks to Helen for doing the blog while I was away - thanks, as always, Helen.

Walks: Sat. Aug. 5 to Wed. Aug. 9

Margy, Rainer and friend Heather rockin' the bling after the St. John's 10-Miler

Although I'm nominally writing the blog this week, it's handy having kind helpers that allow me to virtually cut and paste! Reminder, as if you needed it, that this week it's Saturday at Tim's at 8 am. There's a Sunday option, too – 8:30 am, Queen East Running Room.

Those taking a long weekend might want to do Monday in the morning from Tim's 2. I won't be here, so I'll suggest 9 am, but will let you decide whether or not that works for you. 

Wednesday, in theory, will be 6:30 pm from Occasions. But I know the summertime encourages people to walk in the morning instead.

As always, please check the blog comments to see who will be where, and when. Remember, that means you all need to actually sign in! It helps keep us organized and together.

Training deets from Libby:

Training starts this week for the Scotia Bank Half. Saturday (or Sunday) distance should be 10K. Twice during the week, walks are recommended. 

• Although the schedule says 10 and 8K, doing 8K both days is sufficient if you add in a tempo walk and hills somewhere! 

• Tempo walk can be as easy as fast walking between 2-3 lampposts or for a block, rest and then repeat at least 5-8 times. The endurance build up will assist on the long walks to come. 

• Ruth and Libby will be starting at 6:30 am this Saturday for a long training walk of 26K.  Hands up if you wish to join them!!!

And race report and calls to action from Rainer:

What a great province Newfoundland is, lovely scenery, friendly people and of course a race. The Tely 10 (a 10 miler) race is an annual event that attracts close to 5,000 runners & walkers. Margy had agreed to do this with her friend who started jogging last year as a way to encourage her to stay with it. Her friend ended up beating Margy and I by 7 minutes. This was a fun race for us as we love St. John's.

• The Owen Sound Bayshore race is August 27 a nice race with a 10km Powerwalk category.
• Anyone up to do the Cavan Hill race ??? Put it on your calender for Saturday September 23 nice course in the country, great post race food and BUTTERTARTS to die for.
• The Cleveland Marathon in May 2018 will open registration August 1 and they usually offer great deals for early sign up. There is a 10km and Half walking category. Cleveland is a nice city only about a 5-hour drive with lots to see and do. Would be fun to go as a group of Shore Things.

That's it for this week. Susan resumes her regularly scheduled programming next time. Be well, everyone – especially those who are sidelined! Safe travels (and fun aplenty) to our Nomadic Things.

Perfect walk, perfect weekend