3/4/2017 - Practice and IMPORTANT DATES

OAKLAND RUNNING FESTIVAL

IS JUST A FEW WEEKS AWAY!

STUDENTS,

You have been training so hard over the past month(s), and our big race is your prize and reward! 

You want that medal, don’t you? 

You will only be registered once we hear back from you!

Please, sign the ORF17 release form.

This is mandatory! 

OR  Sign the paper form at practice.

FILL the form before March 15 to be sure to be included in the race! THE EARLIER THE BETTER!!!!!

Remember that your program fees do not cover the cost of the race so please, make sure you can come before you sign up!


PARENTS, the registration rates are going up on March 6!

Don’t miss the deadline to pay the best price!

pay online

OR find me at practice to get the form

or to pay your fees in cash or check.

Registration will close on March 15! Register Early!


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LMJS COUPLE RELAY

We want to thank LMJS, Lake Merritt Joggers and Striders, and all our RBO runners for a great event last Sunday! The couple relay was a lot of fun and our students and volunteers gave their best, winning a lot of prizes.

Many thanks to Todd, photographer at the race who shared a lot of his beautiful pictures with us.  



This Week Practice - HALF MARATHON

REMEMBER: Only 3 more practices after this one!

Let’s raise the bar! Your goal will be to run 8 to 10 miles. Woohoo! Be on time!

  • 8 Miles: 2 laps + out and back to Brooklyn

  • 9 Miles: 3 laps

  • 10 Miles: 3 laps + out and back to 18th St.

Which way?

  • 1st lap: CounterClockwise with Cascade stairs,  1 to 2 sets (max)

  • 2nd lap: Clockwise, 

  • 3rd lap CounterClockwise

End of Practice?

Likely to BE DONE by 11-11:30AM! It all depends on your pace!  BE on time! 

Tips of the Week: 

Work on mental: When you legs hurt, your body is tired, your brain is your engine.

Stick to the plan, commit to the training, challenge yourself:  It will work for anything you will try to accomplish! 

Turn negative thoughts into Positive thoughts:Today I will conquer the stairs! 

Break down the work out intopieces.

  • 1st lap: Focus on the stairs-something new-something fun!

  • 2ndlap: No stairs, I am done with that , easyeasy!!! Let's run smoothly.

  • 3rd lap: Dig in deep inside, Ican do it! I am almost done. I am running with wings.

  • For 10 miles runners: I am a warrior I will go back once more but it's just one more mile!!


This Week Practice - 5K - 5TH TO 12TH GRADERS

Great timed run last week: Every body completed the 2.5 mile run! Nice job!

This week, we are splitting the large 5K group in 3 groups based on timed run speed, after warm-up. Check the Results to find your group.

  • Group 1 will run 4 miles, cascade stairs included (1 lap around lake or turn somewhere???)

  • Group 2 will run 3 miles , cascade stairs included (1 lap around lake or turn somewhere???)

  • Group 3 will run 2.5 to 3 miles, cascade stairs included (turn at the stairs?????)

  • Of course this include a fun warm-up, core and stretch and some drills and hills 

Tips of the Week:

  • Meet a mentor and have him/her run with you. It will help and they are fun! 

  • Look for the marks on the trail to let you know where to go, where to turn!

  • Conquer the stairs! You can do it!

ARRIVE EARLY: Last saturday, we could not start practice before 9:25AM! Too many students arrived at 9AM and after! Please plan to arrive by 8:40AM so we can start on time and be done by 10:15-10:30AM at the latest! THANK YOU!


This Week Practice - 5K - K-4th Kangaroos

why Kangaroos? because we get them to hop around a lot!

The younger students will run 2.5 miles around the block

New format this Saturday! 

  • The faster you run, the faster you can get to the Game "Stations"!

  • No one left behind, but we want to make sure our faster runners don’t stay idle while the rest of the group complete their run!

Tip of the Week:

  • Parents, please run with your child and their new friends. I

  • Parents, if you are not running, please be run monitors, and encourage all the students when they pass by you along the run course. Make sure they follow the course.

ARRIVE EARLY: Last saturday, we could not start practice before 9:25AM. Too many students arrived at 9AM and after! Please plan to arrive by 8:40AM so we can start on time and be done by 10:15-10:30AM at the latest! THANK YOU!


We never say it enough: Thank YOU! 

a few special companies to recognize and more…


As Usual....

if you have questions....