Morning Group Runs

Wednesdays 9:15am
Fridays 9:15 am
Meet at Gear West Ski & Run

The Friday morning group runs have been great. We have been starting every Friday at 9:15 from The Buckhorn/Gear West and it has been a ton of fun. Last week, we changed the route to make it more kid-friendly, and we actually had about 7 kids who rode their bikes along with us. We will continue to offer kid-friendly runs that are almost completely on the flat trails. I have had some requests, so we are adding a few extra times:

This Wednesday, we will add a group run to accommodate the Trinity moms who want to take advantage of the time when their kids are at VBS. So, we will start at 9:15 at Gear West. We will do have 5k and 10k routes…all levels welcome. There will be water and coffee to follow at the Buckhorn,

As always we will have coffee, water and goodies at the Buckhorn following the group run.

Please feel free to invite a friend or two. This is an open group ... the more, the merrier!

Questions? Email or call Jan at 952-473-0377

Nordic Walking Clinics

July 18 Saturday - 9:30 A.M.
July 29 Wednesday - 6:30 P.M.
August 8 Saturday - 9:30 A.M.
August 19 Wednesday - 6:30 P.M.

Nordic Walking is a great alternative to running. It is a great exercise for the core and can burn up to 40% more calories than regular walking.

Join us for a free 1 hour clinic on Nordic Walking. Learn the basics of Nordic Walking and become familiar with the necessary equipment.

Instructors will be Olympic hopeful Matt Liebsh and Certified Nordic Walking Instructor Stuart Thomas.

Poles will be provided if needed.

Please sign up in advance by calling 952 473-0377 or email stuart@gearwest.com

Meet at the store ready to walk outside.

Gear West Ski & Run
1786 W. Wayzata Blvd
Long Lake, MN
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Morning Track Workouts

June 25 - Aug 27 Thursdays 9:15am - 10:15am (note time change)
Hamel Park

Friends and fellow runners, after a one year hiatus, Karen Bebchuk is charged up to coordinate weekly Morning Interval Workouts again. Many of you remember all the fun we had at "The Women's Track Workouts" at Wayzata Central Middle School during the spring/summer of 2006 & 2007. Karen has been thinking about ways to make interval run workouts, fun, convenient and helpful for all.

       

So here is the plan:
A different workout every week. We will break into pace groups after a group 10 minute warm up and then regroup for a group cool down. We will incorporate speed drills, hill repeats, plyos, strength exercises, stretching, and kick boxing or salsa dancing as we feel the mood. We have chosen a new location and time based on the following criteria: easy to get to by bike or car, a big grassy hill (fondly known to Karen's family as "the sledding hill"), flat paved circular trail .5 miles so no one can get dropped, flat grassy area, dog & kid friendly with playground, bathrooms, parking, no key or permit needed and no fences to crawl under, does not conflict with Coach Rocca's T/Th am swim group or Tuesday Gear West Tri Club Track Workouts, allows parents time to see kids off to school, earlier summer time to beat the heat and/or get to work earlier.

Location: Hamel Park. (map & directions)

Directions: The community building and Park is located at 3200 Mill Drive, directly behind Farmers State Bank of Hamel off of Hamel Road. When coming off of Highway 55, turn South on Hamel Road or Sioux Drive into Uptown Hamel. Or Go North on Hunter from Medina Road to Hamel Road.

For more information contact Karen Bebchuk
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