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Tuesday Night Clinics Are Finished!
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This year marked another successful round of our Tuesday Night Drop-In Clinics. We would sincerely like to thank you all for participating (even in the rain!) and making our Tuesday runs so worthwhile. A huge thank you also goes out to all of our amazing clinic leaders. Without you, the sprints, sweat, and laughs would not have been possible!
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Bear Mountain 10K
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Gunner Shaw 10km XC
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The Gunner Shaw was a great race this year, as always. The trail featured it's usual rocks, roots, shoe sucking mud, hills, and the two infamous puddles! The organizers were proud to announce they had never seen a wetter course! Thank you to all the organizers, volunteers, and spectacular marshals, who kept us on course, injury free and cheered us along the way. It was great to see so many familiar Nanaimo runners in the crowd this year, including several participants from the Tuesday night clinics who were running the Gunner Shaw for their very first time! Congratulations to all participants, especially Jasper Blake, first place male finisher, Claire Morgan, first place female finisher, and sixth place finisher Byron Trajan, one of our own Frontrunners sponsored athletes.
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Cinnamon Bun Fun Run
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Frontrunners was very proud to support the 8th Annual Cinnamon Bun Fun Run in Ladysmith, earlier this month, and many familiar Nanaimo faces showed up for this great community event! In fact, this year was the most successful ever, boasting 492 walkers and runners from as far away as Victoria, Port Alberni, and Campbell River. These generous participants donated over 4,000 pounds of food and raised over $1,300 in cash for the Ladysmith Food Bank! The weather was a mix of sunshine and rain, but the great race course, incredible atmosphere, multiple draw prizes, and the delicious cinnamon buns were all well worth coming out for! If you haven't participated in this event yet, make sure to mark your calendar for next December! We'll see you then.
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Greetings!
Seasons Greetings!
In the December issue of Frontrunners Nanaimo News we recap the the great community events that took place in November and early December, such as the Gunner Shaw 10K XC and the Cinnamon Bun Fun Run! We also outline all of our AMAZING clinics starting in January, including our Performance clinics, 10K clinic, Learn to Run clinic, and our new Wellness clinic. Remember that clinics also make a great gift!
Be sure to check out our selection of clothing, shoes, and accessories, all perfect gift ideas for the runner, walker, and fitness enthusiast on your list. We also want to thank all our dedicated and loyal friends who are committed to shopping local and supporting community minded businesses during the holiday season. Your support allows us to keep putting back into the community where we all work, live, and play!
Happy holidays, and happy running!
The staff at Frontrunners Nanaimo
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SPRING CLINICS!
Start 2013 on the Right Foot.
Performance Program
This is a Half and Full Marathon Training Clinic starting on January 15, 2013, in preparation for the Vancouver Marathon, May 05 2013.
The clinic is open to all but is ideal for those with a good running base. Participants should be comfortable running 3 days/week inc. long runs of min. 1hr (1/2 marathoners) or min. 1.5 hrs (full marathoners).
What can you expect from this Clinic?
- New this year is a December "Train to Train" schedule. To maximize the four-month period during the clinic, we would like to start January with a base of training under our belt. The "Train to Train" program is our aim to help you get the most out of your January training while avoiding injuries!
- First night is clinic orientation involving a breakdown of the program, explanation of the types
of workouts and an understanding of a goal time/pace specific training program. This will be
followed by a social run. - Tuesday night speed/strength coached workouts at various locations - start time (ready to run)
is 6:30 p.m. - Headlamps for Tuesday night will be mandatory as some workouts will take place in darker
areas around Nanaimo. - Mapped routes for Saturday a.m. long runs will be emailed with a gmap link and route
description every Thursday or Friday. The start time for these runs will vary depending on
distances and light conditions. Start times will usually be between 7:00 and 8:00 a.m. - Every Monday an email will be sent providing running tips and the breakdown of the upcoming
Tuesday workout. - Schedules will be emailed to the group prior to each training block.
- A few practice races will be included on the training schedule. These include the Cedar 12k February 10th and the Comox Half Marathon on March 24th.
Contact: Email: performance05@gmail.com for more information.
Download the clinic registration form from our website, or pick one up at Frontrunners.
Your Coaches
 Stefan Jakobsen has been leading run groups for fifteen years, and has a very keen interest in helping other athletes reach their athletic goals. With years of racing experience that includes the Pan Am Games and World Championships, he brings a balanced approach to training and racing with an emphasis on working hard and having fun!
 Normon Thibault has been competing in an array of endurance sporting events for over two decades, including over ten Ironmans. He has been leading clinics at Frontrunners for fifteen years and brings the same passion to leading others to their personal goals as he does himself.
 Mike Thibodeau has been leading clinics for the last 7 years and has completed 11 marathons using 5 different training programs. With this diverse training experience, he brings a strong understanding of training principles and enjoys sharing his training knowledge to help others succeed. 
Jane Campbell Arnold has been a top masters' runner for the last 5 years placing in every distance from 5k to the marathon, including gaining the Masters elite standard for the Victoria Marathon. With her vast training knowledge, she has been leading clinics for the last 3 years and enjoys providing fellow runners the secrets to running success.  De Orrell took up running 10 years ago to ward off the dreary winter days after moving from Australia to Nanaimo. Since then she has participated in nine marathon clinics with Frontrunners and has done numerous running events. Throughout her training and racing she continues to inspire those around her with her dedication, positive attitude and commitment to the program. She loves to have fun and make every run a part of the experience worth remembering.
Spring 10k Clinic
This is a 12-week running clinic starting Thursday February 7, 2013.
This clinic is targeting the Times Colonist 10km race in Victoria on April 28, 2013. A time trial will be included mid-way through the program to monitor progress and practice race preparation. This time trial will be a timed 5 km run in the Nanaimo-area on March 17, 2013. Participation in the Times Colonist 10km race and the time trial is optional but strongly recommended.
This clinic is designed for novice runners with some previous running experience. Ideally participants will have previously completed a 5K or 10K run and are currently looking to renew their interest in running and/or improve their 10K running time.
Participants should start the clinic able to comfortably run continuously for 15 minutes. Participants are responsible for ensuring they are medically able to participate in this clinic. Please consult your physician if in doubt.
What You Can Expect From This Clinic? - Thursday night coached workouts - start time (ready to run) is 6:30pm.
- Mapped routes for Sunday morning runs. Directions and map will be distributed by email each Friday. Coaches will be present for these runs. Start time on Sunday is 8:30 am.
- Skills, drills, and tips shared by coaches prior to and during coach-led runs.
- Stretching after each run.
- Technical running shirt.
- Informative guest speakers will be presenting on a number of topics.
- Email access to coaches to answer questions throughout the clinic duration.
- Schedules will be emailed to the group prior to each 4-week training block.
Contact: performance10km@gmail.com for more information. Download the 10km clinic registration form from our website, or pick one up at Frontrunners. Your Coaches  Nancy Patterson has competed in
numerous 5km, 10km, half-marathons,
marathons, and triathlons. Her accomplishments include qualifying for the Boston marathon and division awards in half-marathon and triathlon. She has led running groups for 3 years and is focused on challenging participants while ensuring they reach their objectives and minimize injury. With a balanced approach between working hard and having fun, she enjoys working with runners to help them meet and exceed their expectations.
Dave Patterson is a long time runner that has used a variety of training programs to prepare for and compete in races ranging in distance from 5k to full marathons. His accomplishments include qualifying for both the Boston and New York marathons and winning age group division medals in Olympic and Half Ironman distance triathlons. Dave is looking forward to sharing the knowledge and experience he has gained from running with other runners. Spring Learn-To-Run Clinic
Are you a walker? Are you interested in switching it up a wee bit with some low intensity running? Would you like to meet other like minded walkers and have some company and great conversation while you workout? Would you like to tour around Nanaimo and discover new areas? Please join us!
This clinic runs February 7-April 25, 2013. It is a 12 week clinic designed for active adults who would like to start running. We'll begin the clinic with very short run segments mixed in with longer sets of walking. Then we'll gradually build on the run segments and decrease the walking segments.
The suggested goal race for this clinic is the Times Colonist 10km race in Victoria - April 28, 2013.
What Can You Expect From This Clinic?
- two coached sessions per week: Tuesdays & Thursday - 6:30 pm
- technical Running shirt (sign up early to guarantee shirt size)
- guest speakers
- email access to coach throughout the clinic duration.
- training program
- Clinic fee: $90
To register, please drop off registration fee and registration form to Frontrunners Nanaimo.
For more information contact: learntorun10km@gmail.com
Your Coach
Janet Oxler enjoys running on the roads and trails all around Nanaimo. She started her running career like most runners, following a learn-to-run program. The first goal she completed was the Vancouver Sun Run - a few years later she was running the Boston Marathon. Janet is currently attending VIU taking Physical Education courses and looks forward to coaching newbie runners as they prepare for the Times Colonist 10K run in 2013.
Spring Wellness Clinic
This clinic is designed to motivate and coach adults towards 30 to 60 minutes of moderate physical activity 5 days/week. It runs January 9 - February 6, 2013.
What Can You Expect From This Clinic?
- We'll meet once per week, we'll have group discussions on topics like nutrition, we'll spend 1/2 hour walking briskly and we'll do some exercises and stretches to finish.
- Prerequisite: None
- Clinic Fee: $50.00 (no refunds) - Cash or cheque (to Janet Oxler).
Please deliver registration form and clinic fee to Frontrunners Nanaimo.
Waivers must be signed. They will be available on clinic opening night, Jan 9, 2013.
Your Coach Janet Oxler |
NEW IN STORE
Just in time for Christmas!
Starting December 15st, receive a free SmartWool gift if you purchase $100 of SmartWool apparel.
Available now at Frontrunners Nanaimo.
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WOULD YOU LIKE TO RUN IN AFRICA?!
A once in a lifetime opportunity
Frontrunners could be sending YOU to the Rift Valley Marathon this March!
The Rift Valley Marathon will take Runners through the roads of Tebeson, a rural village 30 km West of Eldoret. These dirt roads at 7000ft elevation have been the training grounds for some of Kenya's most accomplished distance runners such Lel, Cheryiout, Rotich, kirui, Korir, Biwott, and, Kiprop.
Details can be found here.
Be sure to download the entry form from our website.
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COMMUNITY EVENTS
Mark your calendars!
January 13th, 2013
Frontrunners sponsored Harriers Pioneer 8km: Saanich.
January 27th, 2012
Frontrunners sponsored Cobble Hill 10K: Cobble Hill.
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RUNNER'S MARKETPLACE
Looking for something specific? Have gear to sell? You've come to the right place! To post your 'wanted' or 'for sale' items, just email us at
New Marketplace Rules!
As of next month the Runner's Marketplace will be strictly operating on a month to month basis. This means that we will delete each For Sale Item after every newsletter publishing. If your item has not sold and you would like it to remain in the newsletter for the next publishing, simply resend your information to nanaimo@frontrunners.ca. Going forward, items must be emailed to us by the last day of the month prior to the newsletter publishing (e.g. Nov 30th for the Dec newsletter). Thank you for your cooperation!
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PARTING SHOT
Socks? Gloves? Nutrition? Beanies, magazines, underwear, running lights?! We have so many gift options for the runner, walker, or fitness enthusiast on your list! If you need original ideas, just come in and ask one of our friendly staff what is on their wish list this year.
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