LOCAL RUNNING NEWS
THE BIG 3
posted September 13, 2021The Core of our body is misunderstood by many people. It's not just "The 6-Pack." The core is comprised of the muscles that surround our spine, including our butt muscles. I don't think The Core gets the respect it deserves considering the function it provides us. Without it, we would be goo on the ground. The good news is that it's never too late to start strengthening your core muscles.
Your core muscles include the rectus abdominis, internal and external oblique, transversus abdominis, quadratus lumborum, and the gluteals. A great resource to learn about back stability is Squat University. This article goes into detail about why a stable core is needed. And they also talk about three key exercises will challenge your core muscles in a way that is back-friendly - Curl-Up, Side Plank, and Bird Dog.
I am not one to reinvent the wheel, so follow this link to read more about the "McGill Big 3" exercises. And if you learn by watching, watch a youtube video for proper technique. I can't emphasize enough that to get the most out of these exercises you have to Slow Down, Focus. With proper technique and daily exercises you may notice a difference in a few days, from a tighter abdomen to better balance to better running.
(I need to give a shout out to Dr Stuart McGill who, with 30+ years of back research, put together these exercises. He also saved me from back surgery because I followed the recommendations in his book and on his website, "The Back Mechanic" and BackFitPro.com, respectively, and healed.)
KEEPING YOURSELF BUSY DURING THE 2020 PANDEMIC
posted April 14, 2020Being under State Orders to Shelter-in-Place can get boring. As an introvert myself, it isn't the worst thing in the world for me. But I am a procrastinator, and being that we've been at home for a month I realized that I could have accomplished a lot in that time. By now I could be fluent in Spanish and Latin, a professional pianist, and memorized Pi (all of it). My point is, let's make this time count! If you haven't already, start now. We are still looking at a couple weeks of being at home, so why not take those lemons and make some lemonade?!
Trail Runner Magazine suggested taking this time to condition ourselves for running. Try their "8-Minute Speed Legs" program by David Roche, and let us know if you feel a difference in your running speed.
Exercise 1: 10 x alternating rear lunges on each leg
Exercise 2: 10 x Bulgarian split squat on each leg
Exercise 3: 10 x single leg Romanian deadlift on each leg
Exercise 4: 10-20 x goblet squats
Exercise 5: 20-50 x single-leg step-ups
More detailed info in the bolded link above.
April 20th - SALMON Run 10k
posted Mar 29, 2019The Salmon Run a beautiful 10km trail run that follows Jones Bar Road on its 2-mile descent to the banks of the Wild and Scenic South Yuba River.
WHEN: Saturday, April 20, 2019
WHERE: 13075 Woolman Lane, Nevada City
Participants will enjoy incredible views, wildflowers, and challenging, diverse terrain. It is a fundraiser for an environmental education nonprofit. This event is part of the Know Your Watershed collaborative celebrating the Yuba, Bear, and American River watersheds. The festival is open to all and family friendly!
For more info, visit the Woolman website or the event page on Facebook. (To skip the reading and register for the race, click here.)
10-week Community Training Program
posted March 26, 2019Get moving! Run, walk, jog... crawl?
WHAT: Free Community Fitness Training
WHEN: Every Thursday evening 6 pm April 11th for 10 Weeks
WHERE: The track at Nevada Union High School
WHY: For your HEALTH - it's good for you!
Come Join Us!
Trkac Specialty Running Store and the Sierra TrailBlazers are once again offering our FREE community training program. All abilities are welcome, whether you're just starting back walking and need to ease into it, or you're a competitive runner looking to improve speed and form, we have a coach for you. From introductory running to trail running, there's something to fit everyone.
Sign up at the Nevada Union High School track, 11761 Ridge Road, Grass Valley at our first workout on Thursday, April 11th at 5:45 or stop by Trkac Specialty Running Store during business hours. Workouts are Thursday nights at the track from 6:00 pm to 7:15 pm (approximately).
Be sure to bring a water bottle and wear comfortable, breathable clothes and a good pair of athletic running shoes.
Mar 29th - Potluck & Speaker Jack Emery
posted Mar 7, 2019Members & Non-Members are invited. Meet at 6pm at the Madelyn Helling Library in Nevada City for our potluck on Friday March 29th. Bring a potluck item and stay for the speaker, Jack Emery, who will be talking about his experience on the Pacific Crest Trail this past summer.
Cancelled: FEB 21st - Potluck & Speaker MATT FREITAS
posted Feb 3, 2019edited Feb 20, 2019Due to changing weather conditions, the potluck & speaker are cancelled. We will reschedule at a later date.
Members & Non-Members are invited. Meet at 6pm at the Afternoon Deli for our board meeting on Thursday February 21st. Bring a potluck item and stay for the speaker, Matt Freitas, a BONC board member. BONC is an organization committed to responsible mountain bicycling, preservation and improvement of riding opportunities, cooperation with other interest groups and the education of cyclists and non-cyclists alike. He will give us an update on new and old trails in Nevada County and speak to us about volunteering to help maintain the trails we run on.
Jan 26th, Solo - Women Of The Pacific Crest Trail
posted Jan 6, 2019Saturday, January 26, 2019
Auburn Placer Performing Arts Center (State Theater)
3:00 PM - 6:00 PM
Price: $25.00
Happy Feet and Starburst tell their tale of Hardship, Hope and Experience as they journeyed the Pacific Crest Trail. This night will be moderated by Larry Hillberg of KVMR and the Women's Pictorial provided by Tommy Corey (Twerk). This is a Fundraiser for the Pacific Crest Trail Association and will be Held on January 26th at 3pm.
Ticket info here.
Oct 25th - Potluck & Speaker Steve Conrad
posted Oct 24, 2018Members & Non-Members are invited. Meet at 6pm at the Afternoon Deli for our board meeting on Thursday Oct 25, 2018. Bring a potluck item and stay for the speaker, Steve Conrad. He has ideas about improving your running and working through any running issues.
Oct 26th - Glow Stick Fun Run Hosted by Trail Happy
posted Oct 24, 2018Meet at 6pm at the Harmony Ridge Market for a 4- to 5-mile run. The run is FREE, but stay for a beer (that cost is on you) at the Old Republic Roadhouse after the run.
More info about Trail Happy can be found here.
Nov 3rd - Fun Run for NU Girls Soccer
posted Oct 4, 2018The Color Run is a fun, 2 mile run/walk around the Nevada Union High School campus. Throughout the course, nontoxic color powder is thrown on the participants, leaving you bright and colorful by the end of the race! It is a great way to get some exercise in a light atmosphere.
Run/walkers of all ages - Come out and join us! The run is more fun-focused than competitive, but there will be prizes given to the top finishers in each age category. Help get the Nevada Union Girls Soccer team off to a great start this season.
Visit sites.google.com/njuhsd.com/colorrun for more info.
May 27th - Trails in Motion Film Festival
posted May 24, 2018The Ledlenser Trails In Motion Film Festival is an annual international film tour for the community, by the community, bringing a collection of the finest trail and ultra running films to passionate audiences around the world. Join like-minded trail runners and adventure sports enthusiasts at film festival-styled events in almost 30 countries as they come together to celebrate the diverse culture of the sport.
Click here for more info.
Soup's On! Tuesday April 24
posted April 16, 2018The potluck will be at the Afternoon Deli at 6pm on Tues April 24th. Start looking through your recipes for your fave soup. The 'soup cook-off' promises fabulous prizes, so start going through your recipes! Bring your soup and a ladle - the Club provides bowls, utensils, french bread, and drinks.
Nine-week Community Training Program
posted March 29, 2018In what are we training you? To get moving! Run, walk, jog.
WHAT: Free Community Fitness Training
WHEN: Every Thursday evening 6 pm April 12th - June 7th 2018
WHERE: Nevada Union High School track
WHY: For your HEALTH - it's good for you!
Come Join Us!
Trkac Specialty Running Store, the Sierra TrailBlazers, and Gilligan's Hillagains are once again offering our FREE 9 week training program. All abilities are welcome, whether you're just starting back walking and need to ease into it, or you're a competitive runner looking to improve speed and form, we have a coach for you. From introductory running to trail running, there's something to fit everyone. We will also be offering the popular Kid's* (see note below) program.
Sign up at the Nevada Union High School track, 11761 Ridge Road, Grass Valley at our first workout on Thursday, April 12th at 5:45, online, or stop by Trkac Specialty Running Store during business hours. Workouts are Thursday nights at the track from 6:00 pm to 7:15 pm (approximately) for nine weeks.
Be sure to bring a water bottle and wear comfortable, breathable clothes and a good pair of athletic running shoes.
*The Kid's program is limited to kids 5 – 12, and they must wear a good pair of athletic shoes and be ready to work out and of course have fun!
NOTE ABOUT PARKING: Nevada Union High School is undergoing parking lot improvements and parking may be a bit of a challenge so come a bit early. Parking available at the Bon Baggett Theatre, Sierra College Drive and other surrounding areas.
Next Club Potluck Rescheduled
posted March 1, 2018edited March 19, 2018Our next Club potluck had to be cancelled due to snow. Keep an eye here for a new date/time.
The potluck will be at the Afternoon Deli. It will be a 'soup cook-off' with prizes, so start going through your recipes!
Keith Hurrell Services
posted Feb 24, 2018Keith’s Memorial Service will be on Sunday the 25th of February at 2 p.m. at the Unity Church. Unity Church is at 180 Cambridge Court, Grass Valley, off Whispering Pines. Cambridge Court is across from Peaceful Valley Farm Supply.
Hope many club members will attend to support Lynne.
Empire Mine Parking
posted Feb 24, 2018If you park at the Penn Gate at Empire Mine, do not park before sunrise or after sunset, you will be issued a $96.00 ticket. It has always been the rule - posted, just not enforced until the first of the year.
Western States
posted Jan 20, 2018Every year the Sierra TrailBlazers mans the Michigan Bluff Aid Station, a coveted spot along the course. We need you! Volunteer and you get to see the first of the racers come through... and the last. We need help with setup, food, checking out racers, and cleaning up. More info to come in the newsletters, but in the meantime MARK YOUR CALENDAR FOR SATURDAY JUNE 23.
T-Shirts Are Here
posted Apr 24, 2017New members get a lovely t-shirt that will make you the envy of your friends. Old members can pick up a tee if they haven't already. Contact Peggy.