Clinic #12, Sunday, September 26th - Bragg Creek - Putting It All Together

Our 12th and final clinic of the 2010 season will take place on Sunday, September 26th at 9:30am. Hope you can make it out to Allen Bill Pond in Bragg Creek for this fun local trail run where we can reflect on how we've improved over the summer! Our plan is to run the Fullerton Loop - a 7km, return, loop. Stick around after the run for a few treats, giveaways and great conversation! Bring any last-minute questions you might have for the last 5 Peaks race happening the following weekend (Oct. 2nd).

Date: Sunday, September 26th
Time: 9:30am
Location: Allen Bill Pond parking lot, Bragg Creek
Length of session: 90 minutes (pre-run talk & run)
Drop in Cost: $10 (cash or cheque)

Driving Directions:
From Calgary, either take Trans-Canada Hwy #1, turning south at Hwy #22 and following road for 19 km into Bragg Creek. Alternatively, take Hwy #8 from Calgary heading west until it ends at Hwy #22 (Bragg Creek Road).Turn left (south) and follow road into Bragg Creek

Then, turn left at the 4-way stop by the Shell Station in Bragg Creek and follow the road until it ends shortly at a T junction. Turn right onto hwy 66 and follow it to the Allen Bill Pond parking lot, which will be the first big day use parking lot (with view of Allen Bill Pond) on your left.
http://www.braggcreek.ca/kananaskis/westbraggmap.htm

What to Bring:
*A snack to share with the group for after our run (if you would like)
*Running shoes (road shoes are fine, however, as time goes on, you may want to try a shoe specifically designed for trail running)
*Water and a snack (bars or gels are good)
*Extra layers
*Insect Repellent & Sunscreen
*Change of clothes/towel for afterward
*money for coffee/tea afterward
*Completed waiver & registration form if this is your first time out
(will be emailed to you if you pre-register via email)

Clinic #11, Monday, September 6th - Canmore - Advanced Ascending & Descending

Time to start getting geared up for the last 5 Peaks race of the season in breath-taking Canmore! Join us on Monday, Sept. 6th at the Canmore Nordic Centre at 9:30am where we will review our ascending and descending techniques, then head out on parts of the 5 Peaks race course to push ourselves a bit out of our comfort zone! Being the holiday Monday, let's head into the town of Canmore for a drink and chat afterward before heading home

Date: Monday, September 6th
Time: 9:30am
Location: Canmore Nordic Centre parking lot
Length of session: 90 minutes (pre-run talk & run)
Drop in Cost: $10 (cash or cheque)

Driving Directions:
From Calgary, take the Trans-Canada Hwy (#1) heading west for appox. 80 km. Upon approaching Canmore, take exit 93 toward Three Sisters Parkway /Bow River Campground and turn left at Three Sisters Pkwy.  Take your 1st right to stay on Three Sisters Pkwy, then turn right at Three Sisters Dr.  Turn left at Three Sisters Dr/Hwy 742 and continue straight onto Spray Lakes Rd/Hwy 742.  Continue to follow Hwy 742 for 1.8 km.  Turn right 210 m further and take 1st left into the Nordic Centre parking lot.
Address is: 1988 OLYMPIC WAY SUITE 100, Canmore, Alberta
Canmore Nordic Centre trail Map & Directions

What to Bring:
*Running shoes (road shoes are fine, however, as time goes on, you may want to try a shoe specifically designed for trail running)
*Water and a snack (bars or gels are good)
*Extra layers
*Insect Repellent & Sunscreen
*Change of clothes/towel for afterward
*money for coffee/tea afterward
*Completed waiver & registration form if this is your first time out
(will be emailed to you if you pre-register via email)

Clinic #10, August 15th - Kananaskis Country - Race Strategies: Mental Preparation

Join us in beautiful Kananaskis Country for a summer Sunday (note change) morning trail run  as we prepare for the upcoming 5 Peaks Delta/Kananaskis race. We'll discuss mental preparation strategies for race day and check out some of the trails out on the course.

Date: Sunday, August 15th
Time: 9:30am
Location: Day Use Area, Delta Kananaskis Lodge
Length of session: 90 minutes (pre-run talk & run),
Drop in Cost: $10 (cash or cheque)
Driving Directions: 
http://tpr.alberta.ca/parks/kananaskis/pdfs/KananaskisValleyMap.pdf

What to Bring:
*Running shoes (road shoes are fine, however, as time goes on, you may want to try a shoe specifically designed for trail running)
*Water and a snack (bars or gels are good)
*Extra layers
*Insect Repellent
*Change of clothes/towel for afterward
*Completed waiver & registration form if this is your first time out
(will be emailed to you if you pre-register via email)

Clinic #9, August 6th - Station Flats, Bragg Creek - Intervals/Fartlek Training

Let's enjoy an invigorating summer evening trail run out in Bragg Creek on Friday, August 6th! If you are not already doing so, it's about time we began incorporating a little bit of speed work into our trail running. Speed work on the trails not only helps keep our runs different and interesting, but also helps train and prepare us to run faster, simulating the race environment. We'll begin our run with a talk on Interval/Fartlek training, then head out on the trail for a little "speed play" trail run.

Date: Friday, August 6th (please note date change)
Time: 6:30pm
Location:Station Flats, Bragg Creek
Length of session: 90 minutes (pre-run talk & run),
Drop in Cost: $10 (cash or cheque)
Driving Directions:
From Calgary, either take Trans-Canada Hwy #1, turning south at Hwy #22 and following road for 19 km into Bragg Creek. Alternatively, take Hwy #8 from Calgary heading west until it ends at Hwy #22 (Bragg Creek Road).Turn left (south) and follow road into Bragg Creek

Then, turn left at the 4-way stop by the Shell Station in Bragg Creek and follow the road until it ends shortly at a T junction. Turn right onto hwy 66 and follow it to the Station Flats parking lot, which will be on your right.
http://www.braggcreek.ca/kananaskis/westbraggmap.htm
What to Bring:
*Running shoes (road shoes are fine, however, as time goes on, you may want to try a shoe specifically designed for trail running)
*Water and a snack (bars or gels are good)
*Extra layers
*Insect Repellant
*Change of clothes/towel for afterward
*Completed waiver & registration form if this is your first time out
(will be emailed to you if you pre-register via email)

Clinic # 8, July 19th - Douglas Fir Trail - CROSS-TRAINING/INJURY PREVENTION

On the evening of July 19th, we'll meet for an invigorating trail run right in the city on the Douglas Fir trail! Be prepared for hills, stair climbing, and a whole lot of fun. We'll start the run off with an informative talk on cross-training and injury prevention specific to trail running, before heading out on the trail. Hope to see you there!

Date: Monday, July 19th
Time: 6:30pm
Location: Douglas Fir Trail, Edworthy Park
Length of session: 90 minutes (pre-run talk & run),
Drop in Cost: $10 (cash or cheque)
Driving Directions: We'll meet at the South Edworthy Parking Lot. From Bow Trail turn north on 45 St. Turn west on Spruce Drive and follow Edworthy Park road down the hill to the parking lot. 
If you are coming from the north, feel free to park in the North Parking Lot (at the corner of Shagannappi and Memorial Dr., turn onto Montgomery View to enter the parking lot) and walk across the pedestrian bridge (Boothman Bridge) to the south side to meet us.


What to Bring:
*Running shoes (road shoes are fine, however, as time goes on, you may want to try a shoe specifically designed for trail running)
*Water and a snack (bars or gels are good)
*Sunblock and insect repellant are a good idea!
*Extra layers (just in case!)
*Change of clothes/towel for afterward
*Completed waiver & registration form if this is your first time out
(will be emailed to you if you pre-register via email)

Clinic # 7, July 10th - STRENGTH & CORE STABALIZATION

We're gearing up for the next 5 Peaks race (in Sundre) on some fantastic trails in Fish Creek Park! We'll meet at the parking lot/entry point called "Votier's Flats" off of Elbow Drive and Canyon Meadows Drive where we'll walk you through some strength  & core stabalization points that are key to health, longevity and success in trail running. Then we'll hits the trails for an undulating course in this beautiful park.

Date: Saturday, July 10th, 2010
Time: 9:30 am
Location: Fish Creek Park, Calgary (Votier's Flats)
Length of session: 90 minutes (pre-run talk & run),
Drop in Cost: $10 (cash or cheque)

Directions: Votier Flats is located at the far south end of Elbow Drive, just south of Canyon Meadows Drive. See map attached for exact location and trail map of the entire park at: http://tpr.alberta.ca/parks/fishcreek/pdf/FCPP%20Map.pdf
Most of the trails in the area are gravel pathways, but we'll try and find a few dirt ones, too!
What to Bring:
*Running shoes (road shoes are fine, however, as time goes on, you may want to try a shoe specifically designed for trail running)
*Water and a snack (bars or gels are good)
*Sunblock and insect repellant are a good idea!
*Extra layers (just in case!)
*Change of clothes/towel for afterward
*Completed waiver &registration form if this is your first time out
(will be emailed to you if you pre-register via email)

Clinic #6, June 7th - CLOTHING & EQUIPMENT

Although the first race in the 5 Peaks series has come and gone, the next one is just around the corner...time for more training! Come join us for a 'start to summer' evening trail run at Telephone Loop in West Bragg Creek! A fantastic training run to get you geared up for the next 5 Peaks race. Before the run, our discussion topic is Clothing & Equipment for trail running. When running in the mountains, one needs to be prepared for all sorts of weather.  We'll show off some of the great trail running-specific clothing out there, and what sorts of clothing/equipment you should always have on hand for those sudden changes in weather in the mountains.

Date: Monday, June 7th, 2010
Time: 6:30pm, sharp
Location: Telephone Loop, West Bragg Creek
Length of session: 90 minutes (pre-run talk &run),
Drop in Cost: $10 (cash or cheque)

Directions: From Calgary, either take Trans-Canada Hwy #1, turning south at Hwy #22 and following road for 19 km to into Bragg Creek. Alternatively, take Hwy #8 from Calgary heading west until it ends at Hwy #22 (Bragg Creek Road).Turn left (south) and follow road into Bragg Creek

Then, turn right just before the Shell Station in Bragg Creek. Follow road across the Elbow River Bridge to a T-intersection. Turn left onto West Bragg Creek Road (Twp Rd #232) and follow for 9km. Road ends at the West Bragg Creek Recreational Area parking lot.
http://tpr.alberta.ca/parks/kananaskis/pdfs/2007_maps/Bragg_Creek_XC_Trails_Map.pdf

What to Bring:
*Running shoes (road shoes are fine, however, as time goes on, you may want to try a shoe specifically designed for trail running)
*Water and a snack (bars or gels are good)
*Extra layers
*Gloves and a toque/beanie, just in case
*Change of clothes/towel for afterward
*Change of shoes, as Telephone Loop can be muddy!
*Completed waiver &registration form if this is your first time out
(will be emailed to you if you pre-register via email)

Clinic #5, POSTPONED & RESCHEDULED to June 5th - FUELING & NUTRITION

**Due to too much SNOW, run is cancelled today. Will be re-scheduled to Saturday, June 5th. Hope you can join us, then**
The warm weather has arrived, the trails are clear and some wild flowers are making their appearance. Come join us for a fantastic spring trail run on Jumpingpound Trail in the Sibbald Creek area! A beautiful 9km loop of moderate gradient! Before the run, our discussion topic is Fueling & Nutrition for trail running.  Proper nutrition is essential for any athlete who seeks to attain enduring success and health. We'll cover what sorts of things one should take in before, during and after runs/races of varying distances to ensure you have optimal energy and recover quickly!

Date: New Date: Saturday, June 5th
Time: 9:30am sharp
Location: Jumpingpound Trail, Sibbald Creek
Length of session: 90 minutes (pre-run talk &run), 9km loop
Drop in Cost: $10 (cash or cheque)

Directions: From Calgary, head West on the Trans-Canada Highway (Hwy 1) and take exit 68, Sibbald Creek Trail. After exiting to the right, you will then turn left crossing to the other side of Hwy 1 to follow Sibbald Creek Trail heading South/West. Follow Sibbald Creek Trail for approx. 15.5km to the Pine Top day use area, which will be on your left.

What to Bring:
*Running shoes (road shoes are fine, however, as time goes on, you may want to try a shoe specifically designed for trail running)
*Water and a snack (bars or gels are good)
*Extra layers
*Gloves and a toque/beanie, just in case
*Change of clothes/towel for afterwards
*Completed waiver & registration form if this is your first time out
(will be emailed to you if you pre-register via email)

12 Mile Coulee Run

12 mile coulee Apr 10, 2010 006
Originally uploaded by Peakprints Trail Running

Fantastic 1st clinic, everyone! Thanks for coming out. Although a bit brisk upon starting out, the weather was absolutely fantastic, and people were starting to shed layers 15 minutes into the run! Keep thinking about those form/technique pointers, and we'll build on them next week!

Clinic #4, May 10th - RACE STRATEGIES

Our 4th clinic is also the last prior to the 1st race in the Central Alberta 5 Peaks Race Series at Canada Olympic Park!  Our intentions were to hold this clinic on the actual COP race course, however, the COP wanted $300 from us for the permission to run on their private trails!!!  But, do not despair, we have found an excellent place to simulate the COP race (dust included) on the trails of Bowmont Park in Silver Springs, NW.
At this clinic, we will focus on race strategies for the COP race. We will talk about the course layout and strategies that will help you decide how best to tackle the terrain, be efficient on the ups & downs, and give it your best performance, especially on the final BIG up & downhills to the finishline. We'll also touch briefly on a bit of pre-race prep. for the days leading up to and the morning of the race!  Come on out and bring your 'race face' with you!!

Date: Monday, May 10th, 2010
Time: 6:30pm, sharp
Location: Bowmont Park, Silver Springs (NW Calgary)
Length of session: 90 minutes (run 60 min max.)
Drop in Cost: $10 (cash or cheque)
Directions: Heading north on Crowchild Trail towards Nose Hill Dr., take the Silver Spring Gate/Sarcee Trail exit (which is the exit just before the Nose Hill Dr. exit). Upon exiting, stay in your left lane and turn left at the traffic lights, taking you over the bridge crossing the hwy you just exited. Follow this road into Silver Springs to your first set of lights, and turn left. Parking is along the street at this entry point to Bowmont Park.
http://www.calgary.ca/docgallery/bu/parks_operations/bowmont/bowmont_brochure.pdf (Map is on page 2 - meeting location is at 2nd parking lot off of Silver Springs Gate [not 1st], with yellow star beside)
What to Bring:
*Running shoes (road shoes are fine, however, as time goes on, you may want to try a shoe specifically designed for trail running)
*Water and a snack (bars or gels are good)
*Extra layers
*Gloves and a toque/beanie
*Change of clothes/towel for afterwards
*Completed waiver & registration form if this is your first time out
(will be emailed to you if you pre-register via email)

Clinic # 3, April 26th - DESCENDING TECHNIQUES

What goes up must inevitably come down. Although, you would have felt "the burn" in your lungs and legs at the previous Ascending Techniques clinic, it is often easier for many than making the descent. In trail running, descents can often be on loose gravel or very technical, requiring good eyes, quick footwork and a steady focus. We will spend time in this Monday evening clinic beginning to build technique for moving downhill both quickly and safely. Clinic will take place at Nose Hill Park in NW Calgary, and there will be no shortage of hills to descend! Date: Monday, April 26th, 2010 Time: 6:30pm, sharp Location: Nose Hill Park (NW Calgary) Length of session: 90 minutes (run 60 min max.) Drop in Cost: $10 (cash or cheque) Directions: Meet at the Edgemont Blvd parking lot off of Shagganappi Trail http://www.calgary.ca/docgallery/bu/parks_operations/nosehill/nose_hill_map.pdf What to Bring: *Running shoes (road shoes are fine, however, as time goes on, you may want to try a shoe specifically designed for trail running) *Water and a snack (bars or gels are good) *Extra layers *Gloves and a toque/beanie *Change of clothes/towel for afterwards *completed waiver/information form (will be emailed to you if you pre-register)

Clinic # 2, April 17th - ASCENDING TECHNIQUES

A trail run/race just wouldn't be so without at least one or two good climbs. In this clinic our aim is to help you work on learning to climb most efficiently and comfortably with a few simple techniques. Luckily, with a little practise, this will equate to climbing faster, as well! Of course we cannot eliminate gravity, but we most certainly can use less energy as we work towards overcoming it's force. Join us on April 17th as we conquer some good ole hills in Weaselhead! Date: Saturday, April 17th, 2010 Time: 9:00am, sharp Location: Weaselhead Park (Glenmore Resevoir, SW Calgary) Length of session: 90 minutes (run 60 min max.) Drop in Cost: $10 (cash or cheque) Directions: We will meet at the north parking lot, located at the main entrance to North Glenmore Park at the corner of 37 St SW and 66 Ave SW. http://blog.talkaboutwildlife.ca/park/where-is-weaselhead What to Bring: *Running shoes (road shoes are fine, however, as time goes on, you may want to try a shoe specifically designed for trail running) *Water and a snack (bars or gels are good) *Extra layers *Gloves and a toque/beanie *Change of clothes/towel for afterwards *completed waiver/information form (will be emailed to you if you pre-register)

Clinic #1, April 10th - NUTS & BOLTS OF TRAIL RUNNING

Welcome to the wonderful world of trail running! In this very first clinic, and the first in a series of four prior to the COP 5 Peaks race on May 22nd, we will focus specifically on the differences between running roads vs trails.
When running off-road, we need to be more mindful of such concerns as variations in terrain, obstacles, trail conditions, wildlife, etc. It is of utmost importance to assure we are familiar with our route or course, and that we are prepared for any sudden changes in weather. This will help prevent us from getting lost and will keep us comfortable and safe throughout our runs.
We'll spend the first 10-15 minutes discussing road vs trail in more detail, then get out on the trails to give it a go!

Date: Saturday, April 10th, 2010
Time: 9:00am, sharp
Location: 12 Mile Coulee (Tuscany, NW Calgary)
Length of Session: 90 minutes (run time 45-60 minutes, max)
Drop in Cost: $10 (cash or cheque)
Directions: Heading North on Stoney Trail from Nose Hill Drive, take the next exit for Tuscany Blvd. Upon exiting, turn left at the set of lights, going under the Stoney Trail Hwy you just exited. Turn right at the next lights and follow the road about 500 m, then turn left into a gravel parking lot in front of an appartment complex.
Note: Check "Comments" link below a few days prior for trail conditions*

What to Bring:
*Running shoes (road shoes are fine, however, as time goes on, you may want to try a shoe specifically designed for trail running)
*Water and a snack (bars or gels are good)
*Extra layers
*Gloves and a toque/beanie
*Change of clothes/shoes/towel for afterwards
*completed waiver/information form (will be emailed to you if you pre-register)