Clinic Schedule for 2010

NEW: All clinics now include race fees. Online reg is open. Please note that some clinic dates may be moved due to race date changes. Drop-in fees are on par with clinic rate.

Incentives: 1) introduce 2 new people to trail running and you get a free clinic, 2) married couple gets $50 off total when both join the clinic.

All clinics meet at North Shore Athletics (NSA) on the first day of the clinic, 1200 Lonsdale. Be prepared to run during the first session.

Clinics include race fees, discounts at NSA, trail booklet, clinic gift, detailed route descriptions, scenery, draw prizes, guest speakers, major fun, and a chance to meet crazy people. For more details about the clinics, see Trail Clinic Information below.

Month	Time	Activity	Weeks	Goal
Winter	Jan 16 Sat 8:30 a.m.	Dirty Duo Clinic for 25 km run. Advanced level. Prerequisite: 12 km Includes race fee for 25 km event. Trail list of meeting locations.	8 weeks $100	Dirty Duo Mar 13, 2009
	Jan 16 Sat 8:30 a.m.	Dirty Duo Clinic for 15 km run. Intermediate level. Prerequisite: 8 km. Includes race fee for 15 km event. Trail list of meeting locations.	8 weeks $100	Dirty Duo Mar 13, 2009
	Feb 13 Feb 27 8:30 a.m.	Orientation Runs for Dirty Duo. Feb 13 meet at LSCR in parking lot near gazebo. Feb 27 meet at Jaycee House at 1251 Lillooet Road.	Free	Dirty Duo Mar 13, 2009
Spring 2010	Mar 27 Sat 8:30 a.m.	Short Course: Tender Knee Prerequisite: 5 km. Includes race fee. Trail list of meeting locations.	10 weeks $145	May 30 Tender Knee 12 km race
	Mar 27 Sat 8:30 a.m.	Advanced: Iron Knee Prerequisite: 12 km. Includes race fee. Trail list of meeting locations.	10 weeks $145	May 30 Iron Knee 25 km race
	Apr 3	Orientation run for Iron Knee (first half) and Tender Knee (6 km). Meet at Lower Seymour Conservation Reserve (drive up Lillooet Road) at 8:15 sharp. Iron Knee route. Tender Knee route.	free	May 30
	Apr 10 Sat 9:00 a.m.	Return to Running (R2R) Prerequisite: 0 km. Gentle re-introduction to running after an injury or break from running. Minimum 8 runners. If interested, send an email.	8 weeks $100	To be determined by group
	Apr 24	Orientation run for Iron Knee and Tender Knee includes Powerline. Meet at Hyannis at Berkley Drive at sports field at 8:15 sharp.	free	May 30
	May 15	Orientation run for Iron Knee 22 km and Tender Knee 12 km. Meet at Deep Cove Panorama Park at 8:15 sharp.	free	May 30
Summer	June and July	Run trails between Cathedral Provincial Park and Manning Park, while doing trail maintenance for Fat Dog 100 race.	free
	July 23-24	Fat Dog 100 race. Put in a relay team or come out and help.
Summer 2010	Aug 7 Sat 8:30 a.m.	Short Course: 5Peaks Buntzen Lake Sport Course Prerequisite 5 km. Includes race fee. Trail list.	6 weeks $115	Sep 25 5Peaks sport course
	Aug 7 Sat 8:30 a.m.	Intermediate: 5Peaks Buntzen Lake Enduro Course Prerequisite: 8 km Includes race fee. Trail list.	6 weeks $115	Sep 25 5Peaks enduro course
	Aug 7 Sat 8:30 a.m.	Advanced: Frosty or Rubble Creek Prerequisite: 12 km Includes race fee. Trail list.	7 weeks $135	Sep 18 Frosty or Sep 26 Rubble Creek 25 km
Fall 2010	Sep 25 Sat 8:30 a.m.	Intermediate: The Phantom Run Prerequisite: 8-10 km. Clinic includes race fee. Potluck feast at finish line. Training Program.	8 weeks $100	Nov 13 The Phantom Run 19 or 24 km race
	Sep 25 Sat 8:30 a.m.	Short Course: The Phantom Run Prerequisite: 5 km. Clinic includes race fee. Potluck feast at finish line. Training Program.	8 weeks $100	Nov 13 The Phantom Run 12 km race
	Oct 30 8:30 am	Orientation run for The Phantom Run. Distances: 10/12 km, 15 and 19 km. Meet at LSCR (up Lillooet Road all the way into the park).	Free

Trail Clinic Information

The clinics are skills-based training sessions covering technique, gear, hydration, navigation, safety, trail food, trail etiquette, day-to-day nutrition, maintaining balance, cross-training, using a training program, goal setting, developing ankle strength, avoiding injury, rehabilitation and recovery, race preparation, race strategy and trail maintenance. You will experience a variety of trails from simple to technical depending on the level of the clinic and the distance goals. Experienced, friendly leaders are available for all levels of runners.

Short Course Clinic (10-12 km goal)
The "short course" clinic covers the basics on relatively simple trails from 5-8 km in distance graduating from easy trails to some technical sections. The final run is a race or adventure run. You will receive a solid grounding in trail technique. Prerequisite: 5 km.

Intermediate Clinic (12-25 km goal)
The intermediate clinic is suited to runners who have completed a previous clinic or are experienced trail runners who are ready for longer distance and more technical trails. Prerequisite: 10-12 km.

Advanced Clinic (25+ km goal)
The advanced clinic is suited to runners who have a good deal of trail experience and have already participated in trail races. They have longer distance race goals, plenty of drive, and enjoy the challenge of the north shore technical trails. You do not need to be fast to join this clinic. Prerequisite: 12 km.

Fanatic Clinic (50 km goal)
The fanatic clinic is suited to runners who are hopelessly hooked on trail running, go through withdrawal when they miss a trail run, and have done 25 km or longer trail race. You do not need to be fast but stamina is an asset. Prerequisite: 20 km.

Clinic Refund Policy
On the first day of the clinic, if you think that trail running is not for you, we offer a full refund. Or, if you are injured for 50% or more sessions in a trail clinic, you are entitled to attend another trail clinic of the same kind (for example, you can attend another Short Course clinic if you are currently enrolled in a Short Course clinic).