2/18/2017 - Practice and Races Info....

LAST CALL FOR Feb. 26th  RACE!

Free 5K race for the Students on Sunday, February 26. Additional fun, as you team up with another runner for the 10K relay! Run with your brother, sister, parent or friend or a volunteer!

Don't forget to register before Monday, Feb. 20th!


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All 5K Students

You made it to first practice! You found your group! We continue to work on improving the check-in and check-out so please be patient and work with us! 

We still have registration open for new comers this weekend.

New Comers will be invited in the house to register online.

Everybody else will check-in outside with 3 distinct lines: 

  1. Half Marathon Runners

  2. 5th to 12th Graders 5K Runners

  3. K-4 5K Runners


Practice Plan for the 5K runners.

K-4: Lots of Games and a little bit of running!

5th to 12th Graders:  2 mile run (turn around at Brooklyn ) after a 1/2 mile warm-up run and a fun relay with obstacles.  Followed by our popular hill sprints and stretching....

 


 
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Reminders of a few good rules

Parents, please share with your children....

GETTING READY FOR PRACTICE:

  1. Always wear your RBO Gold Shirt

  2. Be on time! to allow practice to start on time at 9:00AM, plan to arrive by 8:45AM to check-in

  3. No stopping/ no parking on the Camron House driveway!

  4. Don't bring your pets!

  5. Let us know if you can't come to practice: email exedir@rboakland.org or text me back on the Friday text Reminder.

  6. Check-in and Check-out are mandatory!   Please form a nice line - no cutting in! First Come, First Serve! 

DURING PRACTICE:

Listen to the Staff and Volunteers: Look for the Orange RBO Shirts for the coaches and the Blue RBO Shirts for the Volunteers.

Don't talk to strangers on the trail - Always follow the Orange and Blue RBO Shirts

Respect other RBO Participants: Everybody is here to have fun. Learn the names of your running mates.

Respect your surroundings: We are lucky to have such a beautiful space to share in the center of Oakland. Let's make sure we keep it clean!

ALWAYS RUN on the right side of the trail. We are sharing the trail with other fellow runners, dog walkers, bikers, and so many other people who enjoy being out at the Lake like us. Let's follow the common rules!

Participate to your best: the program has been designed to prepare you to participate in races after a short but efficient training and in a friendly environment. Get the most of it by following the guidance of the coaches and volunteers.

COOLING DOWN AFTER PRACTICE

Don't leave without stretching

Check-out at the table

Enjoy the snacks but be careful if you have nuts or other food allergies!

Wait for your ride with us. Let us know if your ride is delayed or if you need to call someone.


 
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Half Marathon Students

Nice Run under the sun last Saturday! Great job all for completing the 6 miles target and we bend down in  honor of our Group 1 that completed the 8 mile upper target!

We are now 7 weeks away from ORF17! For most of you that means adding at least 1 mile each week! You can do it! 

This Saturday, you'll have to run at least 7 miles and up to 9 miles (not 10!)

  • 7 mile: 2 laps counter-clock-wise + out and back to 18th St.

  • 8 mile: 2 laps counter-clock-wise + out and back to Brooklyn

  • 9 mile: 3 laps counter-clock-wise


TIPS OF the Week

Don't forget that it will be much easier to run these extra miles on Saturdays if you take the time to go run for 20 to 30 minutes twice during the  week! Take a break from your homework, find a friend and go run together! I heard some of you are getting up earlier to take the time to run during the week! Not kidding! Bravo!

Watch your diet! Less Fat, less sugar! More vegetables! Pasta and rice of course! An Apple a day, may be! And Bananas contain potassium, which can help you with post-workout muscle soreness. We'll have our Nutrition Clinics in a few weeks but let's get started with a few tips every week! and don't hesitate to ask questions if you are not sure what's good or not!


To Get to the Finish Line, you need to start somewhere first!


Have Questions?