Come join us this Saturday...after the group run for some bagels and juice in front of Runner's Alley.  If you haven't come to a Saturday morning run yet, this is a great opportunity to come and run and meet people after the run over bagels.

Track Workouts...don't forget the start time for workouts is now 6:15.  We are not sure if we are going to be able to do yoga this year because of Jonas' time committments.  If anyone knows of someone who would like to lead a stretching segment, please let me know, we could all use a little reminder of good running stretches.

 

New to track workouts?  If you haven't tried out the track workouts but would like to, we are going to offer a "beginner" session again...on Tuesday, June 23rd, Bob Fernald will be at the track to take you through a small workout, discuss the track "terms" and give you a chance to get the "track workout" experience.

 

Calling all FALL marathon participants....we would like to connect the members of the club that are planning on training for a FALL marathon.  We would like to gather at the track on Tuesday night, June 23rd after the track workouts around 7pm.  We would like to take the time to network, talk about training plans, long run opportunities and just get to know each other and what each other's marathon plans are.  We will meet on a regular basis, depending on what the group feels is appropriate, along with a chance to keep an open line of communication regarding long runs, etc.  If you have any questions, please email me at sybil.carven@comcast.net.

 

Good Luck to everyone running Mt. Washington  this weekend...remember it's only "one hill".

 

Happy Running!

 

 

Not planning on doing Market Square Race, or waited too long and got closed out!...there is a group of us that are meeting at the Portsmouth High School parking lot at 6:30am to run 8-9 miles(part of the Seacoast Half Marathon course).  If interested in joining us but don't want to run that many miles, then we can figure out some other options.  Questions, please email sybil at sybil.carven@comcast.net

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Good Luck to everyone doing Market Square Race this weekend...make sure you stop by Runner's Alley with your $10 coupon(on $50 or more) that you can find in your goodie bag at number pick up!You can also use your CAA 10% discount on full priced items....As a matter of fact, it's a great time to get yourself a Garmin 405, which is now offering a $50 rebate along with your $10 Mkt Sq. Day coupon, an unbeatable price!

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Track Workouts...don't forget the start time for workouts is now 6:15, followed by some yoga(weather permitting).  If you haven't tried out the track workouts but would like to, we are going to offer a "beginner" session again...on Tuesday, June 23rd, Bob Fernald will be at the track to take you through a small workout, discuss the track "terms" and give you a chance to get the "track workout" experience!

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Don't forget to mark you calenders for the Stratham Fair Road Race, Saturday July 25th at 8:30am...we once again will be having a friendly competition with Winner's Circle Running club...points are distributed by the number of participants and where we finish in the age-group standings...so the more people that participate the more opportunity we have to win...plus, how often do you get to run a 5.7 mile race!!...and then head over to the Stratham Fair, free of charge with your race number!...to register go to http://www.strathamfair.com/events_race.html  Also, check out the two-person relay teams they now offer at the race!

 

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Racing season is in FULL SWING, don't forget to

1.  Get your singlet(men's or women's), short sleeve(men's or women's) or Long sleeve(unisex in blue or white) CAA GEAR at Runner's Alley...at a great price $15 for singlets and short sleeve and $20 for long sleeve!...

2.  Sign up for any team competition by putting CAA under team name!

3.  Introduce yourself to other CAA members that you don't know, it's a great way to meet your fellow members along with making another running friend.

4.  Tell someone about the CAA track workouts or group runs!...   www.coastalathletic.org

 

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Come join this group of very passionate, experienced and wise trail runners for this annual "fun" run!...

2009 Western States Commemorative Agamenticus Mtn. Run

Saturday, June 27^th, 2009
Start time – Suggested 7 AM or any time convenient (short 3 mile loop makes it easy to join other runners later in the morning)

Time Limit:  6 Hours
Distance - whatever suits you
Course – 3 mile loop, elevation 691 feet, 600 foot vertical rise.  Unmarked.

Course description:
Mountain trail map:  http://www.agamenticus.org/pdfs/trailmap.pdf

• Start at bottom of summit road on Mountain Road at beginning at tandem yellow center lines.  Pavement ends in about 1/10 mile.
• Follow the gravel road which drops to lowest point of course, 90 feet.  Mile marker 1 is at dead and rotting but still standing 30 foot tree on right edge of road within sight of low point of course and the parking area where the course leaves the road for the mountain.
• At 1.1 miles turn right at parking area on proceed down narrow road to base of mountain.
• At 1.3 miles turn right and pass foundation remains of old chair lift  
• Proceed up Moose Trail which later becomes Vulture’s View Trail for the 691 foot summit.  This trail is steep in a number of places.  It is Craig’s favorite approach up the mountain since it is the most direct and the steepest.  Relative to Mt Washington Road Race which has an average grade of 11.5%, the average grade from this point to the summit is 15.8%.
• At 1.66 miles the course crosses the Ring Trail
• At 1.86 miles as the course nears the summit it passes on the left a concrete foundation of the old chair lift which has information display boards mounted on it.
• Aim for the entrance stairs of the lodge to stay on the measured course.
• The entrance stairs are at mile 1.93.
• Continue straight towards parking lot and turn right, passing through parking lot, heading towards paved summit road.
• Summit road is mile marker 2.
• Cross road and head right (left side of old stable building) toward Horse trail visible by post with notice board.
• Horse trail heads into the woods and has several switch backs before intersecting the Ring Trail
• At 2.28 miles turn left on Ring Trail
• Keep straight traversing the mountain on Ring Trail…avoid multiple trails and lookouts on the right.
• At 2.82 cross summit road and continue straight back into the woods on Ring Trail.
• Take right at next trail intersection and proceed about 1/10^th mile to parking lot/aid station
• Note loop on log sheet, enjoy aid, repeat loop.
• Crossing starting point completes 3 mile loop
•  
• Aid:
• We’ll have water and Gatorade.  Also, there is water at the top of the mountain on the east side of the lodge.  Feel free to contribute fluids and food it you like. 

Amenities:

• Weather and skies permitting views of Mt. Washington, White Mountains, Atlantic Ocean and the 3 states.
• The company, friendship, wisdom of the Mt. Aggie Team, other invited participants, and special guests
• Post race barbeque at the Collins’ home at 6 Old Mountain Rd in Cape Neddick.  There will be burgers, dogs, and beverages.  You might want to bring a lawn chair and a dish or goodies to share. 
  
  
  
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Wondering who is on your  Board of Directors is?...

President...Sybil Carven

Vice President...Kristina Ingvarsson

Secretary ...Mike Davis

Treasurer...Steve Luber

Board Members...

Bob Fernald

April Pratt

Andy Gagnon

Linda Conti

Liz Boddy

Dan Beauley

 

We meet on a monthly basis(at various locations due to convenience for board members) to discuss issues with the club including new activities to make the club better or how to make the activities we are doing more beneficial to the club members.  If interested in joining us, please let us know, we would love to have new ideas and imput.  If interested please contact Kristina Ingvarsson at  svenskkit@yahoo.com.

 

Some upcoming races...

Saturday, June 20th Girls on the Run 5k, Hampton, NH go to http://girlsontherunnh.org/frame.html

Saturday, June 27th Strawberry Run in South Berwick...5m/2.5mile walk go to www.southberwickmaine.org

Saturday, June 27th Newfield, NH 5k go to http://www.leaguelineup.com/welcome.asp?url=newfields

Wednesday, July 1st, Pat Polletta 5k Road Race in Newburyport, Ma. go to www.runthecircle.com

Saturday, July 4th , 4m on the 4th in York, Maine go to www.yorkmaine.org

Sunday, July 5th, Goose Rocks 5k road race in Kennebunkport, Me.  go to www.grba.info

 

Something you would like to share, something you would like to add, a run you would like to host, let us know at www.coastalathletic.org . For local races don't forget to check out our calendar at http://www.coastalathletic.org/g_main.php?left=calendar&main=calendar

 

Happy Running....

A FEW SPOTS LEFT FOR KETTLEBELL...let me know if you are interested in going...

Have you heard of the latest fitness craze?...Kettlebell workouts...we have a new kettlebell gym that just opened in Dover, NH.  We have set up our very own CAA intro class for our club members to try out this unique workout...The CAA intro class will be held...Wednesday, June 3rd at 7pm!!...Please let me know if you are interested in attending this free class(coastalrunner@comcast.net)...they can only accommodate 12 ppl... you can go to one of their open intro classes found on their website(see below).

 

 Seacoast Kettlebell information...

Our workouts are really hard to describe. They involve a blend of kettlebell exercises, calisthenics, gymnastics, ropes, speed and agility training, dumbbell movements and barbell exercises.   All of our workouts are scalable, so that anyone can complete them regardless of age, ability level, skill, or gender.  Since we can’t really explain it, we would recommend that you just come try it!  You will know instantly if you like it and there’s no risk, since the first week is free.

 

Seacoast Kettlebell                                                                                                  

66 Third Street       

Dover, NH                                                                                       

 Telephone: 603-750-4111

Website: www.seacoastkettlebell.com

 

Exclusive discount for all CAA members and spouses/family:
> *1 free Intro class
> *1 week free to try it out
> * 10% discount to all members; single memberships or
> * 15% discount each for any members with family or spouse

Mention Discount Code:
CAACF

 

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TRACK WORKOUTS and YOGA...time change!  NEXT TUESDAY, JUNE 9th...at 6:15

 

As many of you regular trackout people know...last year we were lucky enough to have Jonas lead us with a great yoga stretch after each track workout(weather permitting)...well, Jonas has kindly offered his extraordinary yoga knowledge to us again this year.  In order to make it all work and get the yoga stretch done before Jonas has to head off to his studio we need to adjust the track workout start time just slightly!...STARTING June 9th, we will be starting the track workouts at 6:15 instead of 6:30...so make sure you incorporate this change into your schedule and get to the track a little earlier to get your warmup in...I think everyone who participated in the yoga stretch last year will agree that making the small adjustment in the track workout start time is well worth the wonderful yoga opportunity after!!...

 

If for some reason you can't make the track workouts, remember they are located on our website at www.coastalathletic.org

 

Thank you Jonas for being part of our track workout season again...for more information about Jonas' yoga studio and additional yoga classes go to www.zevyoga.com

 

 

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Here is a link to the Saunders 10k road race application.  This always popular August race is even more popular now that it is part of the Seacoast Race Series, in addition due to the closing of Saunders in the Fall, this could be the last year for this event at this particular location.  Sign up now to make sure you get a spot!

 

http://www.saundersatryeharbor.com/events.html

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Just a reminder...

Group runs...

Monday night at Saunders...6pm

Tuesday night...Portsmouth High School track ...6:15pm(new time)

Thursday nights...Runners Alley at 6pm 4-5 miles...

Saturday mornings...8am Runners Alley, 4,6,8 mile loops...

Come join us for a run...and if you are a regular to the group runs, please try and take the time to welcome all new runners!....

 

Something you want to add?...send an email to coastalrunner@comcast.net

 

 

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Something DIFFERENT...

Here are some unique road races coming up...

 

*If you are looking for a different race and longer distance than Market Square 10k, check out the Bow Lake 15k...on June 13th at 10am...there is also a 5k...go to http://www.bowlakedam15k.com/

 

*A trail race in Exeter(Exeterra Trail Race presented by TEVA)...on June 20th at 10am...meet at Exeter Public Works Parking area...for more info go to www.coolrunning.com and look at "find events"

 

*How about a trail run for 10 miles up a mountain?...Black Fly In My Eye 10 Mile Trail Run & Relay ....Gorham, NH 10:00AM Great Glen Trails Outdoor Center...go to http://www.greatglentrails.com/Summer-Page-210.html 

 

*A VERY POPULAR and scenic half marathon in the fall...check out Bar Harbor Half Marathon in September...it fills up quick because they only allow 300 people...but the run is beautiful through part of Acadia National Park... http://www.mdiymca.org/half_mara.htm

 

SOMETHING YOU WANT TO ADD...email www.coastalathletic.org and we will get it on the calender...