The new Saucony Guide 5 and Triumph 9’s are in.  Check out their all new 8mm drop shoe at the run on Saturday morning at 8am and if you like, head on in and grab a pair while the tech rep is here to try out.  Runner’s Alley is offering CAA folks 15% off Saucony footwear on Saturday only(1/28/2012).

If you are not planning on coming to the party, please feel free to renew with a few other options:
We have tried to make it a easy process to renew…here are your options…

1. Go online to http://www.coastalathletic.org/membership-intro/
2. Go to Runner’s Alley on Congress St. in Portsmouth

If you have already renewed, thank you, and please don’t forget to pick up your new 2012 CAA membership card at Runner’s Alley.  Discounts at Runner’s Alley, Trek Store and Papa Wheelies are available, more discounts with local businesses in the future.

Upcoming Races

Bradford Valentine’s Day Race, Saturday, February 11th, for more info go to http://www.bsrs-timing.com/valentinerace/

St. Paddy’s Day 5 miler…Sunday, March 11th…It’s never too early to start celebrating St. Patrick’s day…so come out to race or to volunteer.  For more information, go tohttp://paddysfivemiler.com/ or to volunteer contact Brian Betournay at bbetournay@gmail.com.

Wild Rover Series…3 races, 3 cities, 3 distances…let’s you visit Haverhill-Lawrence-Lowell!
http://www.runthewildrover.com/

Barefoot Running in Boston every Sunday at 1pm.  For more information go to: http://www.newenglandbarefootrunners.net/

IS THERE A RACE YOU WANT TO SHARE? Road, Trail or Snowshoe? send it to us and we will add it to our calender.  Check out the calender at http://www.coastalathletic.org/calendar/

Weekly Runs…Rain/Shine/Snow…
Monday nights…a group of people from Winner’s Circle and CAA get together at Redhook at 6pm for a run around Pease, 4 miles.
Thursday nights…Runner’s Alley Winter Warrior program at 6pm…4-5 miles around town.
Saturday mornings…always a great way to start your weekend…8am in front of Runner’s Alley…4, 6 or 8 mile options.

Interesting Link:
Some of you are in the midst of marathon training or at least beginning to gear up for marathon or half marathon training…here is a link that might help out with fueling after a long run…
http://www.active.com/nutrition/Articles/How-to-Refuel-After-a-Hard-Workout.htm?cmp=291&memberid=81730634&lyrisid=24098977&email=sybil.carven@comcast.net

TREK STORE INFO:
Next indoor cycling time trial event is Thursday, Feb. 2nd…for more information go to http://trekportsmouth.com/about/2012-trek-indoor-time-trial-series-pg119.htm

That’s all for now…

Happy Running!

2..Holiday Party, Sunday, January 29th, 4-7 at the Portsmouth Brewery(DOWNSTAIRS)…come join us for some appetizers, great raffle prizes, good conversation and a few other surprises. WE are asking ppl to wear your FAVORITE RACE SHIRT or least favorite!…You can also renew your membership at the party!  We will be selling CAA hats/shirts as well.

3.  Check out our CAA calender at http://www.coastalathletic.org/calendar/ for lots of great upcoming races and snowshoe races.  Thank you Simon Trigg for doing a great job keeping this calender up to date.  If there is something you want to add, please email coastalrunner@comcast.net.

4.  2012 RENEWAL TIME…another email will be sent out in the next few days regarding the 2012 renewal process.

Some great articles to check out…

The Key to Good Running is Good Form
http://www.active.com/running/Articles/The_key_to_good_running_is_good_form.htm?cmp=17-3-1700

DOES BEER AFFECT YOUR TRAINING?
http://www.active.com/nutrition/Articles/Does-Beer-Affect-Your-Training.htm?cmp=291&memberid=81730634&lyrisid=23791684

Last but not least…information regarding the shuttle service between Kittery and Portsmouth…due to the bridge closure.

A new shuttle bus service associated with this bridge replacement project will begin operations on January 9 at 5:00 am.  The bus will accommodate 12 passengers and seven bicycles and is handicapped accessible.  The shuttle service will run daily from 5:00 am until 1:00 am seven days a week, leaving from
Kittery on the hour and Portsmouth on the half-hour. The Kittery pickup location will be just north of Warren’s Restaurant  on Water Street. The shuttle will be in Kittery at the top of every hour until 12:00 midnight (last scheduled pickup).  Beginning in Portsmouth at 5:30 am, the pickup location will be at the corner of Daniel Street
and Bow Street.  The Portsmouth shuttle will leave at the bottom of the hour (i.e. 5:30, 6:30, etc.) until the final pickup is made at 12:30 am and dropping off in Kittery by 1:00 am.  The shuttle will then resume four hours later  in Kittery.

Happy Running

Thursday night(12/15)…Jingle Run…6pm at Runner’s Alley…jingle through town on a 4 mile journey of lights and holiday spirit(don’t forget your reflective gear)!  Then join us afterwards for a beverage to celebrate the season!  We will meet at Poco’s after the run in the downstairs bar, so for anyone who can’t make the run stop by to share a beverage!

Saturday(12/17)…our Annual Toy run…this is our 14th year of the Toy Run…and what a great tradition it is…bring an unwrapped toy($15 value) for a boy or girl (any age) and we will donate them to the Portsmouth Fire Department to be distributed to Portsmouth families.  8am at Runner’s Alley…4, 6 or 8 mile running option…join us at the store after the run for some bagels and treats!  Also, one of our members Doug Zechel…also known as KD Mason has written 3 mystery novels based in the seacoast area…his latest book Dangerous Shoals is now available(also on Kindle).  He will join us for the toy run and will have some of his books available for sale.  A great read for yourself or that someone special!… He will also be taking orders for delivery….

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CAA Apparel….

Don’t forget we have some great items for your favorite Coastal Runner being sold at Runner’s Alley…these items will be available on Saturday after the toy run as well!

White or cobalt blue performance caps…$15 (great stocking stuffers)

Long sleeve white or cobalt blue (unisex sizing) performance tops…$20…(we are out of the blue L/XL sizes)

Short sleeve white…men and women’s sizes…$15

Singlets(men’s and women’s…white or blue)…$15

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Happy Running!!!

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CAA Apparel….

Don’t forget we have some great items for your favorite Coastal Runner being sold at Runner’s Alley…

White or cobalt blue performance caps…$15 (great stocking stuffers)

Long sleeve white or cobalt blue (unisex sizing) performance tops…$20…(we are out of the blue L/XL sizes)

Short sleeve white…men and women’s sizes…$15

Singlets(men’s and women’s…white or blue)…$15

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NEXT WEEK….

Thursday night(12/15)…Jingle Run…6pm at Runner’s Alley…jingle through town on a 4 mile journey of lights and holiday spirit.  Then join us afterwards for a beverage to celebrate the season!

Saturday(12/17)…our Annual Toy run…this is our 14th year of the Toy Run…and what a great tradition it is…bring an unwrapped toy($15 value) for a boy or girl (any age) and we will donate them to the Portsmouth Fire Department to be distributed to Portsmouth families.  8am at Runner’s Alley…4, 6 or 8 mile running option…join us at the store after the run for some bagels and treats!

Mark your calender…the HOLIDAY PARTY has been booked!…Sunday, January 29th from 4-7 in the downstairs lounge of the Portsmouth Brewery!  Details to follow at a later date!

Happy Running!!!

Thursday night, December 1st…Nubble Lighthouse run…meet in front of Union Bluff pub(http://www.unionbluff.com) for a relaxing 4-5 mile run past the beautifully decorated Nubble Lighthouse and then join us in the Union Bluff pub for some appetizers and beverages.

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RUNNER’s ALLEY CLUB NIGHT…
Club Night, Sunday, December 4th from 5-7pm at Runner’s Alley…come kick off your holiday shopping or finish it up with a special night for CAA club members…enjoy a 15% discount on all non-sale items as well as enter a raffle to win a variety of really cool prizes….also enjoy some beverages, snacks and friendly conversation.

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Interesting program sponsored by the Portsmouth Indoor Pool

TRAIN FOR THE CHALLENGE

OPEN WATER ENDURANCE TRAINING PROGRAM

Provided by:

PORTSMOUTH INDOOR POOL & AQUATIC FITNESS CENTER

Join us! Please join us for a new and exciting program focused on open water endurance training. The program is supported by the Portsmouth Indoor Pool, the Nubble Light Chal-lenge, and volunteer coaches who have exten-sive experience in participating in open water endurance swimming and racing.

Program Overview: The program is designed to support swimmers and triathletes with limited open water experience who want to develop their open water swimming readiness, skills and capabilities. The coaches will assist athletes in following a structured approach to prepare for a significant ocean swimming race, the Nubble Light Challenge. The race is a 2.4 mile ocean swimming race held in York, Maine, in July, 2012.

This program is also intended for all swimmers who wish to prepare for other open water swims or triathlons that represent a significant “step up” compared their current experience.

INTRODUCTORY SEMINAR

Date: December 3, 2011

(No fee to attend)

Time: 9:00 to 10am

(Held in the pool’s meeting room)

Meet the coaches and get all the details for the program.

PROGRAM

Start: Saturday, January 7, 2012

When: Every other Saturday—all winter long until April/May.

Time: 6am to 7am (all 6 lanes)

Fee: $7.00 drop-in fee or $50.00 for a 10x punch pass. (Pool membership not required)

Ocean Swimming: 4 sessions of coached ocean swimming with kayak support will be included with the program (in June)

Portsmouth Indoor Pool & Aquatic Fitness Center

48 Andrew Jarvis Drive (next to the High School), Portsmouth, NH 03801 (603) 427.1546

Refer to these links for more information,

or call the pool:

http://www.cityofportsmouth.com/recreation/indoor.html

http://www.nubblelightchallenge.com/

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TREK Portsmouth is offering Indoor Time Trial Series….the first one is right around the corner…for more info go to http://trekportsmouth.com/

Stage 1: December 8th, 2011

ALSO…check out Trek’s indoor cycling classes…which start December 5th…

http://trekportsmouth.com/about/indoor-cycling-classes-pg120.html

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Thursday night, November 17th, Runner’s Alley Foam Roller Night…

stop by Runner’s Alley to speak with a Physical Therapist from Select Physical Therapy about getting the most out of your foam roller. PTs will show up at 6:00pm and will speak at 6:30 and 7:00 for a few minutes about injury prevention and how a foam roller can help recover from an existing injury.

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TRAIN FOR THE CHALLENGE

OPEN WATER ENDURANCE TRAINING PROGRAM

Join us!

Please join us for a new and exciting program focused on open water endurance training. The program is supported by the Portsmouth Indoor Pool, the Nubble Light Chal-lenge, and volunteer coaches who have exten-sive experience in participating in open water endurance swimming and racing.Program Overview:

The program is designed to support swimmers and triathletes with limited open water experience who want to develop their open water swimming readiness, skills and capabilities. The coaches will assist athletes in following a structured approach to prepare for a significant ocean swimming race, the Nubble Light Challenge. The race is a 2.4 mile ocean swimming race held in York, Maine, in July, 2012.

This program is also intended for

all swimmers who wish to prepare for other open water swims or triathlons that represent a significant “step up” compared their current experience.INTRODUCTORY SEMINAR

Portsmouth Indoor Pool & Aquatic Fitness Center

Refer to these links for more information,

http://www.cityofportsmouth.com/recreation/indoor.html

http://www.nubblelightchallenge.com/

If the challenge program is not something that interests you, the pool will still be offering a GREAT program on Tuesday nights at 6pm and Friday mornings at 11am…the Tri Swim Class…a $10 drop in fee…and a great hour long work-out.  The first Tuesday and Friday of each month they will be doing a review of the drills and stroke analysis, so if you are interested in checking it out, this is a great time to check it out.  Questions, email Sybil Carven @ sybil.carven@comcast.net

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RUNNER’S ALLEY

It’s time to Rock ‘n Roll with BROOKS!!!

Purchase ANYTHING Brooks at Runner’s Alley between now and November 27th and you will be entered to win a FREE entry to a Rock ‘n Roll Marathon of your choice! Drawings will be held November 30th at Poco’s in Portsmouth where there will be complimentary appetizers and raffle prizes but you need to have an invitation to attend the party, which you can get when you buy a Brooks product at Runner’s Alley. Check outwww.runnersalley.com for more details.

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Canned Food Drive before our Saturday morning run!!!…

This Saturday, November 17th and next Saturday November 24th…bring canned food items, paper goods or just a monetary donation and you will be entered into a raffle drawing, which will be held on Saturday, November 24th for cool CAA gear.  Brian and Molly Betournay will be collecting your items this week and Beth Lindquist will be at the run on the 24th to collect them.

Here are some suggestions and things they need:

Peanut butter & jelly,  boxed cereals/oatmeal, canned tuna, crab, chicken ,crackers, beans, pasta, soup, canned veggies & fruits, granola bars, rice, Mac & cheese boxes
Non-food items: shampoo, detergent, bar soap, toilet paper
CAA will match monetary anything that we collect for a donation from the members!…so bring on the items and let’s help the community as the Thanksgiving season gets underway!

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Thanksgiving Morning Run…there are lots of great races happening on Thanksgiving morning from our very own Turkey Trot in Portsmouth to the Free Fall 5k in Rochester, NH(http://rochesterrunnersclub.wildapricot.org/thanksgiving5kinnh) but if you don’t want to participate in a run…come join us for a casual run around Kittery Point, Maine…Sybil and Tim Carven will be hosting the morning run from their house at 8:30 on Thursday morning, 93 Braveboat Harbor Road, Kittery Point…and there will be a 6 or 8 mile option.  Please let us know if you are planning on coming …Questions or RSVP, email Sybil at sybil.carven@comcast.net.

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Next Pub Run

Thursday, December 1st  at 6pm….Nubble Lighthouse Run, York, Maine, we will meet at the Union Bluff Hotel/Pub in York (Short Sands) and run around the Nubble, about a 4 mile course.

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RA Winter Warrior Series….once again Runner’s Alley will be sponsoring the Winter Warrior Series…which is a great way to motivate yourself to run throughout the winter.  Thursday night run at 6pm and Saturday morning run at 8am, throughout the winter, at each run sign up to earn points to receive a great prizes at the end of the series, which is mid-March.  Throughout the series, there will be special raffles and other giveaways going on….the series will begin on Thursday, December 1st, but since you will all be at the CAA pub run…you can sign up for the series on Saturday, December 3rd!

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TOY RUN…CHANGE OF DATE..Our annual toy run will now be held, Saturday, December 17th…due to logistic issues, we had to change the weekend of the run…so re-mark your calenders!…

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Runner’s Alley Club Night will be Sunday, December 4th from 5-7pm…the store will stay open two extra hours just for club members to do their shopping and receive an extra discount on top of our 10% existing discount…There is always some nice treats/beverages to enjoy while your shopping…why not step out and enjoy the shopping experience for yourself or someone special.

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Things you want to share, recipes, races or other interesting tidbits…pls send them tocoastalrunner@comcast.net.

That’s all for now…

Happy Running…