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NBV 1601

Events Calendar

September 2009 October 2009 November 2009
Sunday, November 22, 2009 Random Picture (Thumbs.db)
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Week 43 18 19 20 21 22 23 24
Week 44 25 26 27 28 29 30 31

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!
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Core Conditioning Guide
Everything relies on a strong core, learn how to build one! Core Conditioning Brochure Cover
Finding Your Core Muscles:

Lie on back, knees bent, feet flat on floor. Place thumbs on hip bones and pointer fingers on front of stomach, under belt line. Draw belly button and lower stomach into spine. Breathe deeply, not restricting upper chest. Aim to flatten stomach without allowing the stomach muscles to bulge. Slowly lower knees outward towards floor. Repeat 10–15 times.

Read the entire guide - download PDF
 
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