Advice and Links Page

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Park District</b></U></A></div> <div> <A HREF="http://www.trifind.com" TARGET="_top" TITLE="http://www.trifind.com"><U><B><IMG BORDER="0" SRC="Symb075c00b700c800000000.gif" HEIGHT="13" WIDTH="24" ALIGN="bottom" HSPACE="0" VSPACE="0">Trifind.com</b></U></A></div> <div> <A HREF="http://www.usatriathlon.org" TARGET="_top" TITLE="http://www.usatriathlon.org"><U><B><IMG BORDER="0" SRC="Symb075c00b700c800000000.gif" HEIGHT="13" WIDTH="24" ALIGN="bottom" HSPACE="0" VSPACE="0">Usatriathlon.org</b></U></A></div> <div> <A HREF="http://www.velonews.com" TARGET="_top" TITLE="http://www.velonews.com"><U><B><IMG BORDER="0" SRC="Symb075c00b700c800000000.gif" HEIGHT="13" WIDTH="24" ALIGN="bottom" HSPACE="0" VSPACE="0">Velonews.com</b></U></A></div> <div> <A HREF="http://www.caltrack.com" TARGET="_top" TITLE="http://www.caltrack.com"><U><B><IMG BORDER="0" SRC="Symb075c00b700c800000000.gif" HEIGHT="13" WIDTH="24" ALIGN="bottom" HSPACE="0" VSPACE="0">Caltrack.com</b></U></A></div> <div> <A HREF="http://www.runningnetwork.com" TARGET="_top" TITLE="http://www.runningnetwork.com"><U><B><IMG BORDER="0" SRC="Symb075c00b700c800000000.gif" HEIGHT="13" WIDTH="24" ALIGN="bottom" HSPACE="0" VSPACE="0">Runningnetwork.com</b></U></A></div> <div> <A HREF="http://www.shnvm.com" TARGET="_top" TITLE="http://www.shnvm.com"><U><B><IMG BORDER="0" SRC="Symb075c00b700c800000000.gif" HEIGHT="13" WIDTH="24" ALIGN="bottom" HSPACE="0" VSPACE="0">Napa Marathon</b></U></A></div> <div> <A HREF="http://www.svmarathon.com" TARGET="_top" TITLE="http://www.svmarathon.com"><U><B><IMG BORDER="0" SRC="Symb075c00b700c800000000.gif" HEIGHT="13" WIDTH="24" ALIGN="bottom" HSPACE="0" VSPACE="0">Silicon Val. Marathon</b></U></A></div> <div> <A HREF="id16.htm" TARGET="_top" TITLE="Trails on the Southern Hills"><U><B><IMG BORDER="0" SRC="Symb075c00b700c800000000.gif" HEIGHT="13" WIDTH="24" ALIGN="bottom" HSPACE="0" VSPACE="0">Southern Hills Page</b></U></A></div> <div> <A HREF="id3.htm" TARGET="_top" TITLE="Trails on the Northern Hills"><U><B><IMG BORDER="0" SRC="Symb075c00b700c800000000.gif" HEIGHT="13" WIDTH="24" ALIGN="bottom" HSPACE="0" VSPACE="0">Northern Hills Page</b></U></A></div> <div> <A HREF="http://www.ncnca.org" TARGET="_top" TITLE="http://www.ncnca.org"><U><B><IMG BORDER="0" SRC="Symb075c00b700c800000000.gif" HEIGHT="13" WIDTH="24" ALIGN="bottom" HSPACE="0" VSPACE="0">NCNCA (Cycling)</b></U></A></div> <bR> </td> <td valign="top" BGCOLOR="#FFFFFF" TEXT="#080000"> <div> <B>East Bay Runs and Rides</b><FONT SIZE="1" COLOR="#000000" FACE="Arial" >     |    </FONT><FONT SIZE="1" COLOR="#0000BF" FACE="Arial" ><A HREF="index.htm" TARGET="_top" TITLE="East Bay Runs and Rides"><U> home</U></A></FONT></div> <div> Advice and Links Page</div> <bR> <div> I am Robert Raymond. I teach in Fremont and have lived here in Hayward for 12 years.My wife and I have logged many miles on the trails described on this site and have seen too few fellow runners on these trails. I want people to know how nice they are to train on or just leisurely explore as my kids are want to do. I compete in everything from 10k's and marathons to triathlons and centuries. I average 40 to 50 mile weeks depending on what events are coming up. My wife Shari will average 30 to 40 miles a week. These trails are all the training we need. I have met many neat people and will continue to find more. Come out and take a look at what is here in the Hayward Hills!</div> <bR> <DIV ALIGN="LEFT"></DIV> <div> Some Great Local Races</div> <div> For new runners try the Spawning Run  Fremont (May), the Castro Valley Earth Day Run (April), Run to The Lake (Castro Valley, July), Dublin Shamrock (March), Pleasanton Spirit Run (June) For "core" people do the Tilden Tough Ten, Chabot Trail Challenge and the Woodminster.</div> <div> For "crazy" runners do the Napa Marathon and the Silicon Valley or the California International Marathon. </div> <bR> <DIV ALIGN="LEFT"></DIV> <div> <B>Some Advice/Information</b></div> <div> For new trail walkers, joggers and runners...</div> <bR> <div> Own two pair of shoes and rotate them. Gives them a chance to recover their bounce and dry out.</div> <bR> <div> <FONT SIZE="2" COLOR="#000000" FACE="Arial" >Wear thin to medium weight quality dark socks. And make sure your shoes are the proper size...usually a half to full size bigger than your normal shoes! You want lots of toe room with no slipping. Please get fitted by a pro! It really is more difficult than it appears to get good shoes. Go to</FONT> <A HREF="http://www.roadrunnersports.com" TARGET="_top" TITLE="http://www.roadrunnersports.com"><U>Road Runner Sports</U></A> <FONT SIZE="2" COLOR="#000000" FACE="Arial" >for some ideas on shoes. When you run your feet will expand or swell from the heat and the muscular effort. Watch how you lace your shoes. Not to tight as to crimp the tendon that travels up the top of your foot. Many nagging injuries can be solved with a change of shoes fitted by an expert!</FONT></div> <bR> <div> Watch for Poison Oak, I have gotten it in the dead of winter. Wear long socks or tights. I usually wash off after a trail run.</div> <bR> <div> Watch the trail constantly for obstacles. If your riding a bike do not "target fixate" or look at obstacles look around them. Watch for low hanging branches they may be Poison Oak!</div> <bR> <div> Bring some water. I usually stash a bottle in a hidden spot if I am doing some kind of loop work out. Don Castro and Garin have bathrooms and water.</div> <bR> <div> If you are really new to running try to "workout" for an hour. BUT walk more than you jog and later jog more than you walk. Then jog/run and later still run/jog.</div> <div> After 20 years of training I still jog before and after each run.</div> <bR> <div> An old time Runner named Walt Stack use to remind us before a race to "Start slow and taper off." Good advice for trail running. After several months of training go faster but listen to your body and take some rest days between the hard stuff.</div> <DIV ALIGN="LEFT"></DIV> <div> <IMG SRC="061496e0.gif" border=0 width="73" height="110" ALIGN="BOTTOM" HSPACE="0" VSPACE="0"></div> <div> A local Triathlon.</div> <bR> <div> <B> </b><A HREF="id8_m.htm" TITLE="Advice and Links Page"><U><B>Back to Top</b></U></A></div> <bR> </td> </tr></table></body>