Practice #4 - January 28th


 

Crissy Field 5K Timed Run is NEXT WEEKEND: Saturday, February 4th!

Have you registered yet? if you have, you got one of these little card with a barcode! if not register now!  (home run is Crissy Field and you'll find RBO in the list of clubs)

We have a bus for 60 passengers and about 40 students coming. So... we have a few seats available for parents who asked to join and for volunteers. For the others, it would be great if you could carpool.

I have prepared a Google Sheet where you HAVE to sign up! If you are coming, please make sure your name shows on that table even if you cannot carpool. Instructions are at the top of the Google Sheet! Contact me (exedir@rboakland.org) if you have questions.

What's the barcode about? Everybody who signed up will get a card like this one! That's how our times will be tracked....


Many Thanks

Volunteers, we could not have done it without you! Thanks for joining us last week, despite the rain and your busy schedule to encourage the students and help them run the timed loop around the lake.

Check your students time to know which group you'll be running with at next practice.

Contact Christine if you have questions on the groups.


What's for this week practice?

Warm-up lead by Rick and Daniel

Half Marathon Training: Students will run 4 to 6 miles.

  • Group 1 and 2 will run 6.  Group 3 to 5 will run 5.  Group 6 and 7 will run at least 4, if not 5.

  • 1st lap: counterclockwise loop around the lake = 3.1.miles

  • 2nd lap: clockwise and turn around at the Nature Center to run 6 miles,  turn around at the Fairyland boot to run 5 miles or turn around at Harrison and Lakeside to run 4 miles


5K Training: 5K students who are in Group 1 to 4 can opt to run with the Half Marathon team. Running more than your target is part of the training and help you build resistance and strengthen your muscles. Otherwise, Students will run 2.5 to 3.1 miles.

  • 3.1 miles = counterclockwise loop around the lake

  • 2.5 miles = start running counterclockwise and turn around at the columns

After the run:  hills drills, Lounges, core-stretching



Registration for ORF17 open!!!

  • Don't Wait:  Start registering for the Oakland Running Festival

  • Get the Best Rate by registering through us ! 


Something I need from you: TESTIMONIALS!!!

  • Think of why you come and run with RBO! We want to share your love of running with others!
  • We need Testimonials from all volunteers. Don't be shy! tell us how RBO has become part of your life...
  • Send me (exedir@rboakland.org) a note with  your thoughts! I want them all and will post all of them!
  • Even better: record it and send me  (exedir@rboakland.org) a short video to post! or ask to have it recorded at next practice!

Thank you for your help with this project!


Fundraising is not easy but as Christine always says, there is no shame trying: we are fundraising for a great cause. As you know, fundraising is optional, but… when you successfully fundraise $200 for RBO, we refund your ORF17 registration.

Ready to start your Fundraising Campaign?

First,  Select a couple of photos to post:

  • We have some really nice photos and cool videos you can include on your page: check our Facebook page to find the links. You can also browse through the East Bay 510K and Hella-Ween Photos posted on the Website: http://www.rboakland.org/eastbay510k and http://www.rboakland.org/hellaween (password:goRBO). 
  • or just ask to take a photo next time you come to practice.

Second,  Check some existing Razoo pages to plan your page:

Third,  Start your campaign:

  • Once you have an idea of what you want to say and show, 
  • go back to https://www.razoo.com/us/story/Running-For-A-Better-Oakland and 
  • Select the "Start a Fundraiser" Button near the bottom right corner, and follow the instructions. Either copy the elements of our template or customize it by adding photos of you with the students, setting your goals and adapting the text to describe your own experience with RBO.

Thanks so much for launching a campaign for RBO and for all your support!


TIP of the Week:  RUN TALL!

  • Imagine your column stacked under your head

  • Look Straight ahead to the horizon ( not up! not down!)

  • Think as you run: the ball of your foot and heel must be level on ground

  • Remember: to move forward, lean in like to give a kiss!

Not clear enough? check the first 2 minutes of this video (Link) and watch the rest just for more tips....