Friday, July 30, 2010 marked the third annual VAC Trail Day, hosted in conjunction with Vail's Trail Action Group.  Six participants volunteered their morning to maintain the Vail Trail, a local trail within walking distance of the Vail Athletic Club.  Employees, members, and a few dogs helped clear debris and clip dense shrubs to keep the single-track trail clean and easy to hike, run, bike, and snowshoe.  Thank you volunteers for your help!

The Vail Athletic Club uses local trails on Vail Mountain under a special use permit from the US Forest Service.  Trails and the mountain are used in the Mountain Divas fitness class, as well as in private and special group outings.  The VAC also recognizes that many of its employees and members use mountain trails in both summer and winter, and wants to be a part of their maintenance and survival.

For future local trail work days, visit http://www.trailactiongroup.com/index.html and watch for the VAC's Trail Day in summer 2011.

We have received multiple requests to remove the television screens from treadmills to allow runners a more distant visual focus when doing high-intensity interval training, and to check their form.  In response, we have removed screens from three treadmills on the lower level of the club, all with a visual toward the mirror.  Please use these treadmills when you're looking for a more intense workout where a TV would be a distraction or a nuisance! 

Here's a sample interval workout to try:

5 minute warmup (Walking or jogging.  This will be your base pace to return to between intervals of hard work.)

5 x 1 minute of high intensity (jogging or running) alternating with 5 x 1 minute at your base pace.

4 x 30 seconds of higher intenisty alternating with 4 x 1.5 minutes at your base pace.

If you're really feeling good, end with . . .

3 x 15 seconds of highest intensity alternating with 3 x 1.75 minutes at your base pace.

5 minute cooldown at base pace or lower.

Especially during your bouts of hard work in intervals, focus on moving efficiently.  Run or walk tall with a strong core.  Keep your head level and gaze ahead.  Relax your shoulders away from your ears.  Allow your arms to pump naturally, assisting your gait.  Keep a light and fast footfall.

Anyone can do intervals, and the intense work can really jumpstart your body physically.  Choose your own pace . . . and stay tuned for more and different interval workouts in the future.

"Mindful eating is eating in the moment," Mary Horn, M.S. began on Friday, July 16 during the Mindful Eating breakfast offered to the public in Terra Bistro.  "This can and will change your life."

A powerful statement coming from a powerful person, this rang with authenticity to participants' experience at breakfast that morning.  After a short introduction of the Mindful Eating concept, 30 hungry people lined up at the buffet to choose their breakfast foods.  The group started eating together with 10 minutes of silence, placing their knife, fork, or spoon down after each bite. 

The silence in the room encouraged participants to pay attention to the task at hand:  simply eating breakfast.  But beyond that, paying attention to the sensual gifts of food (taste, texture, sight, sound), practicing gratefulness for the food and who and where it came from, and honoring satiety as it came.  After the silent 10 minutes, conversation with breakfast resumed, and participants shared their experience.

One gentleman, who had brought his family of nine, announced that by paying attention to his body's intuitive sense of satiety, he already felt full.  But that his normal practice would have been to have cleaned his plate already, and headed back to the buffet for "seconds."    Other people shared their deep gratitude for the preparation of the food they'd enjoyed.  And still others expressed a new enjoyment of their foods, one they typically glossed over in a meal.

Once again athletes from the Vail Athletic Club Climbing Team are traveling across the country to compete against the strongest kids in the nation at the USA Climbing National Championships.  Logan Jauernigg, Becca Wirth and head coach Larry Moore are spending the weekend in Atlanta, GA at Stone Summit, the nation's largest climbing gym, hoping to gain a spot on the USA climbing team.  This competitive series is roped climbing and began back in April with competitions throughout the state at local climbing gyms before moving on to Regionals in Albuquerque, NM.  From there athletes must qualify to continue on to Divisionals, which was held in Boulder at the new world-class gym Movement Climbing and Fitness back in June.  Other athletes from the VAC who competed at Divisionals included Luke Rasmussen, Erik Warmenhoven, Annika Heid and Julia Heid, who tested their mettle against climbers from the strongest Division in the nation, representing 7 states.

The Sport Climbing Series (SCS) includes top rope (for younger athletes) and lead climbing, with the focus on difficulty of the routes.  Climbers advance based upon the height the achieve on extremely difficult climbs throughout up to 3 rounds of climbing.  All climbing is done indoors at some of the best climbing gyms in the nation and includes climbers from 7 to 18 years old from small towns to big cities.  The Vail Athletic Club Climbing team has been producing Nationally ranked climbers, both in the bouldering series and roped climbing since it's inception 5 years ago.  Special thanks goes out to all of the families and coaches, (Larry Moore, Adam Markert and Justin Miller) for all of their support throughout the year to help get these athletes focused and strong to compete at this level.

The SCS National Championships is a four day event including two days of qualifiers, semi-finals and finals.  The top competitors will earn a spot on the USA Youth Climbing Team, with an opportunity to represent our country at international competitions throughout the world.  With the growth of competitive climbing, including the World Cup held here in Vail during the Teva Mountain Games, comes greater exposure and expanded possibilities, with the hope of competitive climbing being in the Olympics within the next 10 years.  This fun, supportive competitive environment allows athletes to make new friends across the nation, while experiencing the chance to climb at new gyms and visit cities all over the US.

Best of luck to the VAC Climbing Team, CRUSH IT in Atlanta!!

Change is a good thing!  Please note a few transitions to all membership accounts at the Vail Athletic Club.  They are intended to allow for easier membership accounting and to add value to your membership—we hope you find them helpful.  Thank you for being a member!

Membership Billing

Effective immediately, membership billing will be done on the first of the month for that month’s dues.  (July 1^st for July dues.)  For members on automatic billing, it will take approximately four business days for monies to be drawn from your account, so please expect charges to appear on or after the fifth of the month.

Membership Cancellation

Kindly provide 30 days notice when canceling your membership.  Please know that by canceling your membership, you will be required to pay another initiation fee if you rejoin at a later date.  Further, you will be rejoining as a member under whatever current rates are in place, not under the rate you previously had.

ActivTrax Included in your Membership

ActivTrax is for athletes who like to work out on their own, but could use a little guidance.  Do you need some help knowing what machines to use, in what order, and with what intensity?  What about a little help changing your workout up?  ActivTrax provides an unlimited amount of customized workouts designed around your individual fitness goals and experience.  The VAC is now offering this program to members for FREE!  To get started with ActivTrax, join Drew for an orientation session on Wednesday, July 14.

Pilates Equipment Classes Included in your Membership

Effective July 1, 2010, VAC is offering Pilates Equipment classes for free with membership!  Currently, the classes are an extra charge, and this is consistent throughout the valley.  We are excited to offer this fabulous method of exercise to ALL members in The Pilates Studio.  There is a four-person limit to each Pilates Equipment class, so registration is required in advance by calling the club desk.  $10 no-show fees will be assessed to ensure the integrity of this free program.  If you haven't experienced Pilates Equipment before, please start out in Foundations Pilates Equipment.  Experienced practitioners are encouraged to register for Masters Pilates Equipment.  Enjoy and tell your friends about this awesome member benefit!

The second Ageless Vitality women's wellness intensive will be held July 11 - 15, 2010, offered by The Vitality Center at Vail Mountain Lodge.  Perfect for women in all stages of life wanting to increase their health and well-being, participants can expect to walk away with:

• Education on vital women's health issues taught by Mary Horn MS and Dr. Heidi Archer
• Outdoor cardio fitness and hiking led by Ellen Miller
• Strength training for muscle and bone health
• Stress release and mindfulness with meditation led by Felix Lopez
• Flexibility and balance thru yoga practice
• Nourishing spa cuisine prepared by Terra Bistro

Participants from the January 2010 Ageless Vitality shared:

"I loved the facts, but even more important: Mary's love, knowledge, and enthusiasm were humbling."

"Even though the four days are over, it's just the beginning . . . this program is inspiring and reassuring."

"The information presented and the knowledge gained has been very beneficial.  The environment is very positive and the professionals are at the top of their field.  Without a doubt, my money has been well-spent.  Basically, knowledge is power and I feel very powerful.  Thank you."

Please join us for this transformative program in July.  Details available by calling 970/477-3251.

On Saturday, July 24, Vail Athletic Club is a proud sponsor of a charity road ride, the Colorado-Eagle River Ride, starting in Beaver Creek.  The ride is a one day 100 mile, 100 K and 42 mile ride, benefiting SOS Outreach.  We think this is truly the finest century ride in Colorado and that SOS Outreach is one of the best youth charities around.

SOS Outreach is a national charity that serves nearly 5,000 youth through winter and summer sports such as snowboarding, skiing, wilderness trip and more. SOS inspires positive decision-making through outdoor adventure, service learning and positive adult mentorship. You can learn more at www.sosoutreach.org.

You can register early for $90 by June 25th. The first 200 riders receive a pair of Optice Nerve sunglasses. To register today and see more details, check out www.vailvelo.com.

The impact of SOS was highlighted in feedback from a Colorado High School teacher who commented that: “I have personally witnessed how SOS transformed the lives of countless children…It has helped kids stay on the ‘straight and narrow’…kids who I could see were headed for a weak future. Instead, these kids have a new insight into life…SOS truly builds character while exposing kids to the majesty of the outdoors… I saw girls go through the program who I KNOW were headed towards teenage pregnancy and I truly believe SOS helped them gain the interests and life skills to make better choices.”

For VAC community who are not currently members, you may use your Colorado Eagle River Ride registration to join the Vail Athletic Club with no initiation fee thru August 6, 2010.

My throat still hurts from cheering on VAC Climbing Coach Adam Markert in the IFSC World Cup Bouldering Competition held at the Teva Mountain Games Friday and Saturday, June 4 and 5.  But probably not as much as the throats and voices of the entire VAC Climbing Team and Vail community who were out supporting their coach, mentor, friend, and inspiration.  Likely the only athlete in the world cup competition who maintains a fulltime job alongside his climbing training and aspirations (not to mention his dedication to the VAC Climbing Team), Adam finished 23rd out of 56 in this, his second world cup. 

I hope you were able to see this amazing athlete and friend in action . . . Adam, we are so proud of you and humbled to have you as part of our community!