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SCENES LIKE this one from the inaugural Lions Gate Hospital 9-1-1 Relay last year are about to
be played out again as the fundraising event gears up for its second-annual relay on Sunday,
Sept. 25, at Ambleside Park in West Vancouver. Call the relay hottine at 984-3782 for info.

Crank it up for 9-1-1 Relay

ALTHOUGH THE Lions
Gate Hospital 9-i-1 Relay is
designed for everyone, we
have discussed a more easy
going, recreational approach
to the race. What about those
of you who want to “beat last
years’ time’?

By Charles Curtis
Contributing Writer

Justin Cates is an easy going !2-
year-old. After observing him take a
few laps at a local North Shore track,
i would say he appears to be gifted
with the ease and grace of a runner
many years his senior.

Justin just plain likes to run and it
shows. Beneath that easy stride there
oozes a determination to run faster
and better than the previous time.

On any given week, Justin will
run one 10-km cross-country race
and spend four other days at the
track running 400-metre intervals
(five to seven times) followed vy an
800-metre cool down.

This weekly schedule has been
consistent for the last year arnidst
Jestin’s other activities of soccer and

tennis.
BASICS

When training at any leve! it is
essential to add as much variety as
possible. This “change of pace” cre-
ates new interest, reduces the chance
of injury and enhances performance.

One must also consider the speci-
ficity of training in which we must
focus on goals for the specific activi-
ty.
¥ In the case of Justin. who loves to
run cross-country (oxygen utilizing,
or aerobic activity), he needs to

Nichele
Shilsh

Your Family
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develop speed and technique for
shorter runs (not oxygen utilizing, or
anaerobic) such as the Lions Gate
Hospital 9-t-1 Relay.

Thus, to balance the fuel systems
we will develop a new program that
will focus on variety, speed and
endurance:

MONDAY: Speed intervals...4 x
200, 4 x 100m
WEDNESDAY: Endurance/speed
pacing...2 x 3000m
FRIDAY: Play day; 400. 600 and
800m speed and hills
SATURDAY: 10K cross-country
trail run

REST AND RECOVERY

Essential for any successful pro-
gram is the application of rest. To
deliver a productive performance
each interval and workout day
remember to provide the appropriate
rest period in between,

For the short, fast interva!s you
need at east three times the rest that
it took to perform the work. This
allows our fuel system to replenish
itself and perform well the next inter-
val. After the longer, mor. acrabical-
ly oriented exercises (3,000 metres
plus) Justin can rest the same length
of time before doing more work.

One week before the race, Justin

FITNESS PRO Charles Curtis

should work more on timing and
technique rather than hard, exhaust-
ing workouts so he will feel fresh for
the run, Stretching should also be
performed before, between and after
the workouts to reduce the chance of
injury and soreness.

Charles Curtis is a personal
trainer and president of Curtis
Personalized Health Management, a
firm specializing in fitness and
lifestyle management.

Wednesday, September 7, 1994 — North Shore News - 24

Capilanos begin season

THE CAPILANO Rugby Club
Kicked off their pre-season recently
with two games against
Saskatchewan teams at the club's
North Vancouver — facility.
Klahannie Park.

In play indicative of the pre-sea-
son. the game that pitted the devel-
opmental Saskatchewan side
against the 3rd-division Cups saw a
wayward Cup pass intercepted and
ran-in unopposed by the visitors,

clinching the outcome by six
points. In the feature match. both
teams traded a series of field goals

before a loose ball popped out of

the serum into the hands of Mike
Chucas, who then raced 50 yards to
score the game's only try und give
the Caps a 19-9 win,

interested in playing for the
Capilanos? Drop by Klahannie
Park (behind Earl's on Marine)
Tuesdays or Thursdays al 6 p.m.

* Revenue producing strata title condeminiums

¢ Planned four season resort living

¢ RC. membership

© New high speed quad chairlift

* New snowmaking systems

Tuere’s A GOLDEN OpPporTUNITY In THe THAR HILLS!

VAN Cor more information:

please phone Mr. Ryan Andrews at
\ (604) 662-5493
t
‘

RESOR
FESTICTON. #

: vg!
Yop be

SE YOU

wy et a
woolt te i

-CANADIAN POWER
AND SAIL SQUADRONS

BOATING ENJCYMENT

SOME OF THE SUBJECTS COVERED:
rors oy fet i ee

Course Length: 10 weeks —— Price: $140 Singie/$210 per couple

WED. SEPT. 14, 6:30 PM.
Windsor School Cafeteria
One Dav Seminars Also Available
For Additional Information Call Ron Sneigrove 421-5719

There's Comfort in Knowledge
Enrol: for Fall

foras
littie as

or 1-800-567-8181

Quality doosnt
meant Expensice:

=
Holiday Snn

SunSpree Resort”

AN

aa

Don't know how to
teli him about that little
fender bender?

Get a Maaco Paint Job.
It'll be our secret!

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