3/11/2017 - Not registered for ORF17 Yet?


OAKLAND RUNNING FESTIVAL UPDATE

 

Date has not changed! SUNDAY, APRIL 2ND is Race Day!

Many Thanks to all the students and their parents who filled the Confirmation and Release Form at last practice. If you missed it because of the rain, don't  miss this week! I'm still missing a lot of forms and would hate to see you not registered for the race! Get to work now!

 

Some Rates have gone up  for parents, volunteers and friends but I held the 5K Rate at $30 a little more! Find Nancy at practice for your payment if you don't want to pay online. Same for registration! 


Count Down to the Race: 3 more practices:

3/11 + 3/18 + 3/25! That's it!


5k - K-4 Practice Details

We keep the same goal of running 2.5 miles around the block and playing lots of games before and after!  Run More, Walk Less! Gain some speed!

ARRIVE EARLY: Too many students are arriving at 9AM and after! Many students still need to confirm their participation in the Oakland Running Festival! 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!


5K - 5TH TO 12TH GRADERS Practice

Rain did not stop you last weekend! Amazing!

Because of the rain, we played it safe and canceled the stairs. No rain so far in the forecast this week so the Stairs are back in the plan:

  • Group 1 will run 4 miles, cascade stairs included 

  • Group 2 will run 3 miles , cascade stairs included 

  • Group 3 will run 2.5 to 3 miles, cascade stairs included 

  • It might look similar to last Saturday but....The warm-up and stretch will bring some variety, particularly If the grass is dry enough!

  • Nutrition Clinic after the warm-up and before the run.

ARRIVE EARLY: Too many students are arriving at 9AM and after! Many students still need to confirm their participation in the Oakland Running Festival! Please plan to arrive by 8:40AM so we can start on time and be done by 10:30AM at the latest! THANK YOU!

Reminders:

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

  • Conquer the stairs! You can do it!

  • Meet a mentor and have him/her run with you.


HALF MARATHON Practice

REMEMBER: Only 2 more practices after this one!

It's all about you and how far you have run so far!


 

You ran 9 miles or more last week?

You get a break and can run 6 Miles this time


 

You did not get to 9 miles yet?

Pick a goal below and stick to it:

  • 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! 


 

Can't make it on Saturday?

It's SAT Test Day and we'll miss our Juniors and Seniors!

Can you join us for a make-up on Sunday? 


Quiz of the week: 

You got to run in the rain last week. How was that?

What was the tip of the week that helped you the most so far?

Who is your preferred mentor? Are not they all awesome and friendly?

What's your preferred snack?

Are you looking forward to running the stairs this week?



Questions? Comments? Feedback?