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NBV 1601

Events Calendar

October 2009 November 2009 December 2009
Sunday, November 22, 2009 Random Picture (Thumbs.db)
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Week 46 8 9 10 11 12 13 14
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Week 48 22 23 24 25 26 27 28
Week 49 29 30

Upcoming Events

25th Annual Harriers Gunner Shaw Cross Country
November 28, 2009 (1:00 pm)
(Run) 10K on rough, hilly, rocky, wet trails. A classic! Proceeds to the Harriers' Foundation.

Merrython
November 29, 2009 (10:00 am)
(Frontrunners Victoria Store Events) The Merrython is a fun 8km race through the uplands. All proceeds go to the C-Fax Santa's anonymous.

Annual Run for The Mountain
September 22, 2010 (9:00 am)
(Run) Walk or Run 6km at Westwood Lake Park in support of the efforts to purchase Mount Benson.

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Running 101 - Starts Here!

Core Conditioning Guide
Everything relies on a strong core, learn how to build one!
Read more...
 
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Stretching Guide
Activate your muscles, Start with stretching! Stretching Brochure CoverWarm up

1. Ten minutes of fast walk or light run.

Range of motion exercises consisting of:
  • Ankle rotations in both directions, one foot at a time
  • Hip rotations in both directions
  • Walk on toes, pulling up on one wrist
  • Walking on heels, with toes curled under, keeping hips in line with shoulders,
  • Walk on toes, pulling up on the other wrist
  • Walk on heels again,
  • Stretch shoulders one at a time by pulling arm across body
2. Next we do drills (A, B, and C Skips).
3. These are introduced gradually throughout the clinic.

Read the entire guide - download PDF
 
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