Get ready for the race!
◊ See you at Eastshore Park
corner of Lakeshore Ave and El Embarcadero.
on Sunday morning
\\\\ Don't forget \\\\
\\\\ your RBO Shirt! \\\\
◊ 5K Check-in:
◊ Half-Marathon Check-in:
◊ TO Pick-up your bib...
Option #1: at the EXPO,
Friday, March 23 from 5pm to 7pm
Saturday, March 24 from 9am to 4pm!
Have fun checking out all the vendors!
Option #2: Get your bib on Race Day at the RBO Tent near the Start Line!
Come Early! It will be difficult to park, it will take time to get your bib and you don't want to be late for the race.
Check-in starts at 6:00 am!
Please take the time to write your emergency contact info on the back of your bib and on your child bib. We will have labels with coaches contact info to put on the back of your bib too!
◊ I can't run with my child - will there be volunteers to run with him/her?
Safety First! Fun Second! Get to the Finish Line Third!
Please help us by:
2- meet us after the warm-up at 7:00am, at the RBO Tent to help us organize groups led by 1 to 2 volunteers to make sure all RBO students who asked are paired with mentors!
◊ What do I need on Race Day?
//// YOUR RBO SHIRT AND YOUR BIB ////// socks and shoes might help too! 😊 But the RBO Shirt is super important! Keep it clean for race day! and reserve plenty of time to get to the RBO Tent on time! Set your alarm clock with a long snooze!
◊ How do I prepare for the race?
Here is all the info we could think of gathering for you! Pick-up your copy at practice or read it online now....
◊ How can I check if I am registered for the race?
◊ If you did not find your name, please contact us
Tips of the week
◊ Some food for thoughts...
Every run presents a new adventure, full of great gifts. We don't have to "win" to receive then but we have to get out of the door - Amby Burfoot ( 1968 Boston Marathon Winner, former Runner's World editor-in-chief)
◊ What if it starts hurting?
whether it's your feet, one ankle or 2, your legs or your back that hurts, it probably means you need to adjust your gait and posture. All our early tips apply here! ASSESS and ADJUST!
<> Run Tall
<> Listen to your feet
You should hardly hear anything when your feet land on the ground. imagine you are running on eggshells, landing closer to the mid foot and picking up your feet quickly and no shuffle.
<> Adjust your breath
Mouth: Breathe in and out primarily through your mouth when running.
Belly: Use your belly ( diaphragm) to breathe not your chest
Focus on Exhaling. Breathing in will come naturally
No rapid breathing ( Rapid breathing equals shallow breathing and you won't deliver enough oxygen to your muscle )
You can also stop for a few seconds and stretch. A few lunges, bending down, tip-toeing might help!
◊ Feeling it never ends?
Great Tip from Coach Rick: A little trick to help you when the distance ahead is daunting: Have An ‘I Know I Can Do It’ Distance. Say I have 6 miles to go, which sounds like a really long way when I’m exhausted. I’m not sure I will be able to do it. I only need to re-frame the distance: it’s only 2 laps of the lake. I know I can do that. 3 miles to go? That’s only one Lake Merritt. 1 mile to go? That's only one lap around the Camron House! Having a distance you know you can do can help break down the long distance into something you know you can manage. That can make all the difference in the world.
◊ Some thoughts from Coach Christine that will help you all the way to the Finish line....
YOU TRAINED HARD
YOU ARE THE ONE DOING THE WORK!
As you prepare to run your best race ever
Make sure to dedicate some of the miles you run
to people you care for: your parents, sibling, friends, teachers and
make sure to always dedicate your last mile to yourself.
◊ Students, as soon as you see the Finish Line, start sprinting and leave your mentor behind! ahah! Finish super strong! This is your moment! Don't forget to raise your arms when you cross the Finish line as a victory sign!
Great last practice!
If you did not feel the vibe then not sure how to keep you awake! Check the video of the first ever RBO parade, olympic style....
Each Group went down the hill led by their coaches as follows:
K-2 Team: Emily
3rd - 5th Grade: Oliver
Middle School and High School 5K: Jeff
Half Marathon: Daniel (Rick was running a marathon that day!)
Thank you Christine, head coach, for organizing such a special moment for all RBO runners!
Thank you Verity...
for your visit last Saturday, March 17! What a fun warm-up you led with the half-marathon team! You got them all to laugh out loud! Bravo!
More photos and videos from the last 2 practices at these links:
Sign-up to attend RBO End of Season Celebration, Saturday, April 7!
◊ Trail Run for all - Run 1 to 6 miles under the Majestic Redwood Trees of the Oakland Hills
◊ Raffle (free tickets for all) to win Running Gears, Registrations to some fun races, Gift Certificates to movies, book store and more...
◊ Awards Ceremony for Best Something...
◊ Scholarships Announcements for RBO High School Students
Please tell us if you'll need a ride to get to the park.....
OIselle and the Bras for Girls program
We still have Oiselle bras in all sizes. Please send a note by Thursday to reserve your size and we'll have it at the table on Saturday. Don't forget to ask the volunteers...
Tuesday, March 27 from 7:15pm to 9:15pm at Drake's, 2325 Broadway, Oakland
Come share your race and season stories!
Parents: we'd like to encourage you to join the Blue Team!
It's fun to run with your children or to watch them enjoy their time with us at the Lake. Please sign-up as a volunteer at the Tent and grab a blue shirt. Share your Oakland Pride Too and most of all, help us keep it safe for all our RBO students! Thank You!
And if you are ready to help and adopt more students to run with you on Race Day, please contact Nancy to let her know! We want everyone to really feel part of the RBO Team and help the race be a safe fun event for all! We are working on organizing groups who run at the same pace! THANK YOU!
Yoga at You & the Mat for Half Marathon Students
Many thanks to the Studio "YOU and the Mat", 3966 PIEDMONT AVENUE, OAKLAND for reserving space on Wednesday afternoons for our students. A big thanks to Grace, Kayla and Taylor for being RBO instructors for these sessions.
Half Marathon Students are invited to run and yoga on Wednesdays. It's not easy to find a time that can accommodate everyone but the students who join are coming back and start feeling the benefits of the mid-week training. It's a start!
we'll have one more yoga session after the race on
LOST & FOUND!
Please check the lost & found bins! We could open a store with everything you leave behind!