Next Workout (10/28/14): MT Cup Taper

Welcome to the last Tuesday-at-Noon workout of the year!

We normally do this workout on the track, but Centennial Park offers a surface similar to what we’ll be racing on in Missoula.

MT Cup Taper:  1 x 800, 3 x 400, 3 x 200

This workout was designed by Greg Wirth as the final preparation for the Montana Cup.  We’ve had good success with it stretching back to the 2004 MT Cup, when Helena captured the men’s and women’s team titles in Great Falls.  The workout is short & fast, emphasizing quality and turnover but not risking injury.  The following (approximate) rest periods are used:

Aspen rests: 

Start the first 400 5 MINUTES after the START of the previous 800

Start each additional 400 (and the first 200) 2:30 after the START of the previous 400

Start the remaining 200s 1:30 after the START of the previous 200

Birch rests:

Start the first 400 6 MINUTES after the START of the previous 800

Start each additional 400 (and the first 200) 3:00 after the START of the previous 400

Start the remaining 200s 1:45 after the START of the previous 200

Cedar rests:

Start the first 400 7 MINUTES after the START of the previous 800

Start each additional 400 (and the first 200) 3:30 after the START of the previous 400

Start the remaining 200s 2:00 after the START of the previous 200

Take special care not to risk injury, and good luck next Saturday (Nov. 1) — Go Blue!!!

Distance:  The distance of this workout is 2600 m (1.6 miles).

History:  This workout was run on the following dates –

    10/26/04, 10/25/05, 10/24/06, 10/23/07, 10/28/08, 10/27/09, 10/26/10, 10/25/11, 10/23/12, 10/29/13, 10/28/14

Record:  This is a “non-record” workout. — it is intended as a taper.

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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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