Montreal DragonFly

Ciao!

 As you must all have noticed, with one practice of 1hr/week, it’s barely staying in shape, right?  You must do more to stay in shape…  get the heart going…  get those muscles stronger!  And with that said, we’ll have a better success this year at our races!

 Being part of this team, you already know that you must do a 10km run this summer before the Montreal DB Festival which is usually held at the last weekend of July (Actual dates to be confirmed).  So, I hope that you’ve slowly started working on your cardio…  slowly getting your run pace…  getting proper shoes…  etc…  Kevin will be doing a bunch of 10km runs this summer to prepare himself for the half marathon (21KM).  So, he’ll be more then happy to participate as many races with you and to keep you motivated!  When we’ll be starting the outdoors practice, we’ll be starting our outdoor jogs before practice to get us used to running outdoors…  and yes, we’ll be timing you…  Just to make sure that you’re improving on your personal time.

 Also, here a couple of links for those that are interested in doing crunches & push-ups for beginners.  Francis has been doing it and we’ve already notice some improvements:

http://hundredpushups.com/

http://www.twohundredsitups.com/

So, I’ll just finish off by encouraging you to do other sports outside of DB…  join a gym, swimming, jogging, etc… 

Take care!

Nancy

We would like to aim for the Standard Life Marathon but if it clashes with our first race then we can choose another one. Winston has sent me this link to a list of many different marathons in MTL. Please let me know which marathon you like to do.

If you can not make it and rather do another one you like more please let me and Winston know.  If you can’t afford to do the marathon please let me and Winston know.  Winston will jog the 10km evaluation at an agreed time frame.  PLEASE TAKE THIS SERIOUSLY IF YOU WANT TO KEEP WINSTON AS YOUR COACH!!!  He will stop coaching us before the MTL race if we don’t all do this.

Fitness evaluation indoor with the weights will be held March 9th.  George has already sent out details of the evaluation.  I want EVERYBODY to come to this evaluation.  Even if you can’t make the paddling you should come for the evaluation part.  Everybody including part-timers and those who only plan to come to Summer sessions.  If you can’t make it please inform me and we can see if we can find another time to the it with you.

This week Winston will not be able to coach us he’ll be in China this w/e. Kelly Anne Stuart who came 2 weeks ago will be subbing for Winston. Everybody please arrive for 11:00AM dressed to jog outside with proper running shoes. Everybody should come for the jog especially if you are not running during the week. If you really can not jog outside then you must be doing 100 burpies indoors. This is the only way for you to be able to train and be ready for our 10km marathon.

We have the gym room from 1-2PM. Please remember to bring an extra dry shirt, shorts/pants, running shoes and TOWEL(be hygenic). George will later send out which stations and which groups will be for this Sunday. Remember at the end of the training everybody must ALL stretch at the usual warm up area.

PLEASE BRING A NOTEPAD TO HELP RECORD YOUR PROGRESS.

Attendance

You can see your attendance results here. As you can see we will have 15 people at this weeks practice.  If anybody can not make it we will have to cancel the practice.  If you are sick just showing up is good enough.  You don’t need to paddle if you are not feeling well.  But your presence is important.

1. Victoria
2. Kevin
3. Brian
4. Jerry
5. Ramy
6. George
7. Hanting
8. Erik
9. David
10. Patrick
11. Bektas
12. Caroline
13. MG
14. Lilyann
15. Karnon.

If there’s any discrepancy please contact Kevin ASAP.  There will be no practice next Sunday Feb. 24th. It’s our annual DragonFly ski trip=).