Next Workout (8/26/14): West Side Stair Steps

It’s been awhile since we’ve done any hills, and 13+ months since we’ve run the Gauntlet!  Should be fun :)

West Side Stair Steps (and the “Full Gauntlet”)
The title of this workout refers to the “up and over” nature of these hill repeats, and the appearance of the course on a map.  The workout begins at the corner of Cannon and Garfield.  By starting at Crossroads, runners can travel 4 blocks west on Knight to Garfield, and then turn right (downhill), and travel 2 blocks to the “starting line” on Cannon — this is the low-point of the course (“LePetite” Cannon if you will, as opposed to the high-point on “LeGrande” Cannon).  Runners should be warmed-up and prepared to start the first hill at 12:15 sharp.  The workout is run on city streets, so the most important thing to remember is to NOT get run-over!  PLEASE WATCH FOR TRAFFIC AT ALL TIMES!  The workout involves running a series of very short (one block), but very intense uphill stretches (southbound), with one block recovery jogs (westbound initially) in between.  After 6 intervals, runners will arrive at the high point on LeGrande Cannon Blvd., at which time they will jog one block to the west and descend down Mountain View all the way back to Cannon St., thereby completing the first set.  For those runners doing two sets only, the second set begins by jogging one block EAST to Henderson.  At Henderson the pattern begins again, proceeding one block uphill followed by one block to the east until arriving at Mauldin St. (at the end of the sixth hill interval — note that runners do NOT make it all the way up to LeGrande on this set).  Runners then return to the starting line via Mauldin, Flowerree, and Monroe.  For those who want a greater challenge (i.e. “the full gauntlet”), a THIRD set of 6 intervals can be added (in between the two sets described above).  For the most part, the pattern is preserved, with the following two exceptions:

1) the fourth interval on the second set is TWO blocks long

2) after the fourth interval, runners will run their recovery jogs to the EAST

Note that at no time should runners hit the same hill twice.  All 18 hills are unique!  All runners complete a SINGLE CIRCUIT of their respective courses.  Once they return to the starting line, they are done.

Distance (2 Set Version):  2.75 miles
Distance (3 Set Version):  4.3 miles
Rest:  Continuous jog
Map (2 Set Version):  http://www.mapmyrun.com/routes/view/1470402
Map (3 Set Version):  http://www.mapmyrun.com/routes/view/1580406
Great looking elevation profiles! :)
History:  This workout was run on the following dates –
5/13/08, 8/05/08, 5/19/09, 8/04/09, 6/1/10, 8/10/10, 5/31/11, 8/9/11, 5/29/12, 8/7/12, 7/6/13, 8/26/14
Record:  The workout is not really intended to be run as a time trial.  (Instead, the point is to hit the intervals pretty hard, and get some real recovery on the off-intervals.)  That being said, on 6/1/10, Thomas Jodoin ran a smoking fast 24:42.  On 5/31/2011, Beth Shumate posted 28:58 for the loop, providing an excellent benchmark as the fastest known female time.
 

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HVR Launches 2014 Fundraising Drive

Once each year, HVR calls upon its members and supporters to participate in a voluntary fundraising drive.   The club charges nothing for membership, and instead relies upon these contributions to sustain its operations.

Please see the following letter from Board Member Mike Fanning for all the details:

Vigilante Fundraiser Letter – 2014

Donors contributing at the $30 (or greater) level will receive a commemorative Vigilante stainless steel water bottle, while those contributing at the $50 (or greater) level will receive one of each color.  But supplies are limited!  50 of each color only!

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Vig Scrimmage XIII: Ambers vs. Stout-Neithers

Thanks to all participants and volunteers who turned out for VS XIII (and special thanks to Amy Omang for the photography!)
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Pyramid completed despite the wind!

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Nice work on the track yesterday everybody. See you next week at Centennial Park.

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Yesterday’s workout

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Nice centipedes yesterday Vigilante Runners. We are off to a good start.

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Speaking of Running Presentation – Tomorrow at Staggering Ox

This Thursday at 6:00pm at the Staggering Ox, as part of Helena Vigilante Runners Speaking of Running Series, Dr. Jeffery Roush, ND, will speak on a regenerative treatment called prolotherapy/prolozone and, in particular, knee issues. Dr. Roush will discuss knee anatomy and mechanics and common injuries.  Dr. Roush will explain prolotherapy and report on successes many patients have enjoyed.

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Welcome new board members!

On March 3rd, HVR was delighted to welcome two new members to the board:  Rebecca Shaw and Jesse Zentz.  Rebecca had the following to say, “After serving on the board at the Lewis and Clark Humane Society for 5 years, I am ready to try a different endeavor.  The Helena running community is so GREAT!!  I love what we do both on the track, road and trails and also out in the community.”
Jesse is well known not only for his scorching fast times, but for his skills as a sports reporter and his role as a key organizer of the Governor’s Cup event.  HVR is fortunate to have two such  energetic and talented individuals helping to guide the organization.
The board also wishes to extend a hearty “thank you” to Chris Colberg, who is departing the board after several years of service as both a member and officer.  His financial skills (and general enthusiasm!) will be missed, but the Treasurer position will be in good hands as it passes to Ann Seifert.  Ann has considerable bookkeeping experience, both with Crossroads Fitness and Team Great Divide, and has been a dedicated board member since the organization’s beginning.

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Vigilantes heat up the track at MSU Open Meet

On January 17, at the MSU Open Indoor Meet in Bozeman, several Helena masters competed admirably in the 1 mile race against collegiate runners.  They used the race as a tune-up for the 10th annual Montana Men’s Masters Mile to be held on February 14.  Completing the race were:

Jesse Zentz — 4:32 (3rd place in his heat)

Bryan Johnson — 4:52 (another solid performance, as he prepares to duplicate his podium finish from last year’s MMMM)

Aubrey Curtis — 4:52 (first ever indoor track race)

Kyle Strode — 4:58 (sub-5:00 at 50 years of age)

Great job gentlemen!  And thank you to John Smith for the great photography!

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Jesse Zentz on the heals of Helena’s Baird Linke (Carroll) and Butte native Josh Panasuk (MSUB)


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Kyle Strode

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