Next Workout (7/29/14): LeGrande “Miles”

*NOTE:  The current forecast is for a high of 95 degrees next Tuesday.  We may shift this workout to morning hours, or make some other adjustment as a precaution.  Stay tuned for more information.
LeGrande “Miles” (4 intervals on the road closure section).  As with Spring Meadow, this workout involves 4 x 0.9 mile intervals, but it takes place on the west end of LeGrande Cannon Boulevard, between the two gates on the road closure section.  The workout starts at the intersection of Silverette and LeGrande, with the first interval heading west.  The second interval is just the opposite.  The east-bound (even-numbered) intervals are usually slightly faster than the west-bound (odd-numbered) intervals.  Like Spring Meadow, this workout serves as a pretty good proxy / predictor for a runner’s one-mile race time (the average time for 4 intervals is close to that for a single, all-out, true mile).  The route takes runners along a relatively flat, but very curvy gravel road.  As is our custom, runners should stay to their RIGHT when meeting up with groups running in the opposite direction.  The recommended rest intervals are as follows (but as always, the team leaders have discretion to adjust):
Group        Interval begins “X” minutes after the START of the PREVIOUS interval
Aspens    X = 8:00
Birches    X = 8:30
Cedars    X = 9:00
Full Workout Distance:  0.9 miles x 4 loops = 3.6 miles
Rest:  See above
History:  This workout was run on the following dates –
   9/23/08, 6/16/09, 6/22/10, 6/21/11, 6/19/12, 6/18/13, 7/29/14
Men’s Record:  4:23 average, Thomas Jodoin, 6/22/10
Women’s Record:  5:33 average, Mandy Fellenz, 6/18/13
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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!


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

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Yesterday’s workout


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!

Track-Bozeman-Carroll 422

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

Track-Bozeman-Carroll 451

Kyle Strode

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