Use shortcode [form_data] were mail form entry details are to be inserted.\";}s:12:\"from_address\";a:6:{s:10:\"grouplabel\";s:12:\"From Address\";s:4:\"type\";s:4:\"text\";s:3:\"req\";s:1:\"0\";s:5:\"items\";s:0:\"\";s:6:\"origen\";s:7:\"default\";s:11:\"description\";s:42:\"The address from were the mail origenates.\";}s:9:\"from_name\";a:6:{s:10:\"grouplabel\";s:9:\"From Name\";s:4:\"type\";s:4:\"text\";s:3:\"req\";s:1:\"0\";s:5:\"items\";s:0:\"\";s:6:\"origen\";s:7:\"default\";s:11:\"description\";s:66:\"The name of the person/organization from were the mail origenates.\";}s:30:\"on_screen_confirmation_message\";a:6:{s:10:\"grouplabel\";s:30:\"On Screen Confirmation Message\";s:4:\"type\";s:8:\"textarea\";s:3:\"req\";s:1:\"0\";s:5:\"items\";s:0:\"\";s:6:\"origen\";s:7:\"default\";s:11:\"description\";s:65:\"The on-screen message to be displayed after the form is submited.\";}s:32:\"google_analytics_conversion_code\";a:6:{s:10:\"grouplabel\";s:32:\"Google Analytics Conversion Code\";s:4:\"type\";s:8:\"textarea\";s:3:\"req\";s:1:\"0\";s:5:\"items\";s:0:\"\";s:6:\"origen\";s:7:\"default\";s:11:\"description\";s:95:\"Paste your Google Analytics Coonversion Code here and it will be added after a form submission.\";}}}','yes'),(1494,'iz-modules-base','a:2:{i:0;s:15:\"wa_form_builder\";i:1;s:13:\"not installed\";}','yes'),(1495,'iz-firstrun','a:2:{i:0;s:15:\"wa_form_builder\";i:1;b:1;}','yes'),(1496,'iz-filters','a:1:{s:15:\"wa_form_builder\";a:1:{i:0;s:0:\"\";}}','yes'),(1497,'iz-active-modules','a:1:{s:15:\"wa_form_builder\";a:1:{i:0;s:0:\"\";}}','yes'),(1498,'iz-linked-modules','a:1:{s:15:\"wa_form_builder\";a:1:{i:0;s:0:\"\";}}','yes'),(1499,'iz-module-widgets','a:1:{s:15:\"wa_form_builder\";a:1:{i:0;s:0:\"\";}}','yes'),(1500,'iz-pluggables','a:2:{i:0;s:0:\"\";i:1;s:15:\"wa_form_builder\";}','yes'),(1501,'iz-menus','a:2:{i:0;s:0:\"\";s:15:\"WA Form Builder\";a:2:{s:9:\"menu_page\";a:7:{s:10:\"page_title\";s:15:\"WA Form Builder\";s:10:\"menu_title\";s:15:\"WA Form Builder\";s:10:\"capability\";s:13:\"administrator\";s:9:\"menu_slug\";s:23:\"WA-wa_form_builder-main\";s:8:\"function\";s:23:\"WAFormBuilder_main_page\";s:8:\"icon_url\";s:72:\"http://sofits.ca/wp-content/plugins/wa-form-builder/images/menu_icon.png\";s:9:\"position \";s:0:\"\";}s:13:\"sub_menu_page\";a:3:{s:12:\"Manage Forms\";a:6:{s:11:\"parent_slug\";s:23:\"WA-wa_form_builder-main\";s:10:\"page_title\";s:12:\"Manage Forms\";s:10:\"menu_title\";s:12:\"Manage Forms\";s:10:\"capability\";s:13:\"administrator\";s:9:\"menu_slug\";s:29:\"WA-wa_form_builder-view-forms\";s:8:\"function\";s:29:\"WAFormBuilder_view_forms_page\";}s:13:\"Forms entries\";a:6:{s:11:\"parent_slug\";s:23:\"WA-wa_form_builder-main\";s:10:\"page_title\";s:13:\"Forms entries\";s:10:\"menu_title\";s:13:\"Forms entries\";s:10:\"capability\";s:13:\"administrator\";s:9:\"menu_slug\";s:29:\"WA-wa_form_builder-forms-data\";s:8:\"function\";s:29:\"WAFormBuilder_forms_data_page\";}s:16:\"General Settings\";a:6:{s:11:\"parent_slug\";s:23:\"WA-wa_form_builder-main\";s:10:\"page_title\";s:16:\"General Settings\";s:10:\"menu_title\";s:16:\"General Settings\";s:10:\"capability\";s:13:\"administrator\";s:9:\"menu_slug\";s:33:\"WA-wa_form_builder-forms-settings\";s:8:\"function\";s:27:\"WAFormBuilder_settings_page\";}}}}','yes'),(1502,'iz-ui-positions','a:2:{i:0;s:0:\"\";s:15:\"wa_form_builder\";a:1:{i:0;s:0:\"\";}}','yes'),(1503,'wa-forms-default-settings','a:9:{s:13:\"display_title\";s:3:\"Yes\";s:19:\"display_description\";s:3:\"Yes\";s:14:\"send_user_mail\";s:2:\"No\";s:7:\"mail_to\";s:17:\"jholden@sofits.ca\";s:25:\"confirmation_mail_subject\";s:27:\"S.O.F.I.T.S Form Submission\";s:22:\"confirmation_mail_body\";s:76:\"Thank you for connecting with us. We will respond to you shortly.[form_data]\";s:12:\"from_address\";s:17:\"jholden@sofits.ca\";s:9:\"from_name\";s:11:\"S.O.F.I.T.S\";s:30:\"on_screen_confirmation_message\";s:65:\"Thank you for connecting with us. We will respond to you shortly.\";}','yes'),(1504,'iz-forms-custom-fields','a:1:{s:4:\"Name\";a:9:{s:10:\"grouplabel\";s:4:\"Name\";s:14:\"old_grouplabel\";s:0:\"\";s:4:\"type\";s:8:\"dropdown\";s:8:\"required\";s:8:\"required\";s:10:\"visibility\";N;s:6:\"format\";N;s:5:\"items\";a:20:{i:0;s:6:\"Yvonne\";i:1;s:8:\"Susan R.\";i:2;s:9:\"Susan O-N\";i:3;s:6:\"Sharon\";i:4;s:6:\"Sandra\";i:5;s:4:\"Rosy\";i:6;s:3:\"Pat\";i:7;s:7:\"Michele\";i:8;s:5:\"Meryl\";i:9;s:8:\"Mary Lou\";i:10;s:4:\"Marg\";i:11;s:11:\"Margaret K.\";i:12;s:5:\"Kathy\";i:13;s:5:\"Julie\";i:14;s:5:\"Janey\";i:15;s:3:\"Ila\";i:16;s:5:\"Carol\";i:17;s:4:\"Cary\";i:18;s:3:\"Bea\";i:19;s:4:\"Anne\";}s:9:\"old_items\";a:20:{i:0;s:6:\"Yvonne\";i:1;s:8:\"Susan R.\";i:2;s:9:\"Susan O-N\";i:3;s:6:\"Sharon\";i:4;s:6:\"Sandra\";i:5;s:4:\"Rosy\";i:6;s:3:\"Pat\";i:7;s:7:\"Michele\";i:8;s:5:\"Meryl\";i:9;s:8:\"Mary Lou\";i:10;s:4:\"Marg\";i:11;s:11:\"Margaret K.\";i:12;s:5:\"Kathy\";i:13;s:5:\"Julie\";i:14;s:5:\"Janey\";i:15;s:3:\"Ila\";i:16;s:5:\"Carol\";i:17;s:4:\"Cary\";i:18;s:3:\"Bea\";i:19;s:4:\"Anne\";}s:14:\"to_be_archived\";N;}}','yes'),(1517,'dbem_events_page','416','yes'),(1518,'dbem_locations_page','418','yes'),(1519,'dbem_categories_page','419','yes'),(1520,'dbem_tags_page','420','yes'),(1521,'dbem_my_bookings_page','421','yes'),(1522,'dbem_hello_to_user','1','yes'),(1523,'dbem_time_format','g:i a','yes'),(1524,'dbem_date_format','d/m/Y','yes'),(1525,'dbem_date_format_js','dd/mm/yy','yes'),(1526,'dbem_dates_separator',' - 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Try again?','yes'),(1740,'dbem_booking_button_msg_full','Sold Out','yes'),(1741,'dbem_booking_button_msg_cancel','Cancel','yes'),(1742,'dbem_booking_button_msg_canceling','Canceling...','yes'),(1743,'dbem_booking_button_msg_cancelled','Cancelled','yes'),(1744,'dbem_booking_button_msg_cancel_error','Cancellation Error. Try again?','yes'),(1745,'dbem_bookings_notify_admin','0','yes'),(1746,'dbem_bookings_contact_email','1','yes'),(1747,'dbem_bookings_contact_email_subject','New Booking','yes'),(1748,'dbem_bookings_contact_email_body','#_BOOKINGNAME (#_BOOKINGEMAIL) will attend #_EVENTNAME on #_EVENTDATES. 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We’ve made more than 100 changes since releasing Beta 4 a week ago. RC means we think we’re done, but with millions of users and thousands of plugins and themes, it’s possible we’ve missed something. We hope to ship WordPress 4.3 on Tuesday, August 18, but we […]\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}s:32:\"http://purl.org/dc/elements/1.1/\";a:1:{s:7:\"creator\";a:1:{i:0;a:5:{s:4:\"data\";s:19:\"Konstantin Obenland\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}s:40:\"http://purl.org/rss/1.0/modules/content/\";a:1:{s:7:\"encoded\";a:1:{i:0;a:5:{s:4:\"data\";s:2256:\"
The release candidate for WordPress 4.3 is now available.
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We’ve made more than 100 changes since releasing Beta 4 a week ago. RC means we think we’re done, but with millions of users and thousands of plugins and themes, it’s possible we’ve missed something. We hope to ship WordPress 4.3 on Tuesday, August 18, but we need your help to get there.
For more information about what’s new in version 4.3, check out the Beta 1, Beta 2, Beta 3, and Beta 4 blog posts.
\n
Developers, please test your plugins and themes against WordPress 4.3 and update your plugin’s Tested up to version in the readme to 4.3 before next week. If you find compatibility problems, we never want to break things, so please be sure to post to the support forums so we can figure those out before the final release.
Drei Monate Arbeit \nEndlich das Ziel vor Augen \nBald hab ich Urlaub!
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WordPress 4.2.3 is now available. This is a security release for all previous versions and we strongly encourage you to update your sites immediately.
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WordPress versions 4.2.2 and earlier are affected by a cross-site scripting vulnerability, which could allow users with the Contributor or Author role to compromise a site. This was initially reported by Jon Cave and fixed by Robert Chapin, both of the WordPress security team, and later reported by Jouko Pynnönen.
\n
We also fixed an issue where it was possible for a user with Subscriber permissions to create a draft through Quick Draft. Reported by Netanel Rubin from Check Point Software Technologies.
WordPress 4.2.3 also contains fixes for 20 bugs from 4.2. For more information, see the release notes or consult the list of changes.
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Download WordPress 4.2.3 or venture over to Dashboard ? Updates and simply click “Update Now.” Sites that support automatic background updates are already beginning to update to WordPress 4.2.3.
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WordPress 4.3 Beta 4 is now available!
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This software is still in development, so we don’t recommend you run it on a production site. Consider setting up a test site just to play with the new version. To test WordPress 4.3, try the WordPress Beta Tester plugin (you’ll want “bleeding edge nightlies”). Or you can download the beta here (zip).
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For more information about what’s new in version 4.3, check out the Beta 1, Beta 2, and Beta 3 blog posts. Some of the changes in Beta 4 include:
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Fixed several bugs and broken flows in the publish box in the edit screen.
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Addressed a number of edge cases for word count in the editor.
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Site iconscan now be previewed within the customizer. The feature has been removed from general settings.
Few Tickets Remain \nEdge Cases Disappearing \nYou Must Test Today
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WordPress 4.3 Beta 3 is now available!
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This software is still in development, so we don’t recommend you run it on a production site. Consider setting up a test site just to play with the new version. To test WordPress 4.3, try the WordPress Beta Tester plugin (you’ll want “bleeding edge nightlies”). Or you can download the beta here (zip).
\n
For more information about what’s new in version 4.3, check out the Beta 1 and Beta 2 blog posts. Some of the changes in Beta 3 include:
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Performance improvements for Menus in the Customizer, as well as bug fixes and visual enhancements.
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Added Site Icon to the Customizer. The feature is now complete and requires lots of testing. Please help us ensure the site icon feature works well in both Settings and the Customizer.
\n
The improvements to Passwords have been added to the installation flow. When installing and setting up WordPress, a strong password will be suggested to site administrators. Please test and let us know if you encounter issues.
\n
Improved accessibility of comments and media list tables. If you use a screen reader, please let us know if you encounter any issues.
Want to test new things? \nWonder how four three shapes up? \nAnswer: beta three
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WordPress 4.3 Beta 2 is now available!
\n
This software is still in development, so we don’t recommend you run it on a production site. Consider setting up a test site just to play with the new version. To test WordPress 4.3, try the WordPress Beta Tester plugin (you’ll want “bleeding edge nightlies”). Or you can download the beta here (zip).
\n
For more information about what’s new in version 4.3, check out the Beta 1 blog post. Some of the changes in Beta 2 include:
\n
\n
Fixed an issue in beta 1 where an alert appeared when saving or publishing a new post/page for the first time.
\n
Customizer improvements including enhanced accessibility, smoother menu creation and location assignment, and the ability to handle nameless menus. Please help us test menus in the Customizer to fix any remaining edge cases!
\n
More robust list tables with full content support on small screens and a fallback for the primary column for custom list tables. We’d love to know how these list tables, such as All Posts and Comments, work for you now on small screen devices.
\n
The Site Icon feature has been improved so that cropping is skipped if the image is the exact size (512px square) and the media modal now suggests a minimum icon size. Please let us know how the flow feels and if you encounter any glitches!
\n
The toolbar now has a direct link to the customizer, along with quick access to themes, widgets, and menus in the dashboard.
\n
We enabled utf8mb4 for MySQL extension users, which was previously unintentionally limited to MySQLi users. Please let us know if you run into any issues.
Edges polished up \nFeatures meliorated \nBeta Two: go test!
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Last week saw the halfway point for 2015, yay! This seems like a good time to update you on WordCamp happenings in the first half of this year.
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There have been 39 WordCamps in 2015 so far, with events organized in 17 different countries and on 5 continents. More than 14,000 people have registered for WordCamp tickets so far this year, isn’t that amazing?
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WordCamp Europe was held in Seville, Spain just a few weeks ago, with close to 1,000 registered participants and over 500 live stream participants. You can watch Matt Mullenweg’s keynote Q&A session from WordCamp Europe right now on WordPress.tv.
WordCamp US is currently in pre-planning, in the process of deciding on a host city. The following cities have proposed themselves as a great place to host the first WordCamp US: Chattanooga, Chicago, Detroit, Orlando, Philadelphia, and Phoenix. It’s possible the first WordCamp US will be held in 2016 so we can organize the best first WordCamp US imaginable.
\n
At this time, there are 28 WordCamps, in 9 different countries, that have announced their dates for the rest of 2015. Twelve of these have tickets on sale:
On top of all those exciting community events, there are 26 WordCamps in pre-planning as they look for the right event space. If you have a great idea for a free or cheap WordCamp venue in any of the below locations, get in touch with the organizers through the WordCamp sites:
Don’t see your city on the list, but yearning for a local WordCamp? WordCamps are organized by local volunteers from the WordPress community, and we have a whole team of people to support new organizers setting up a first-time WordCamp. If you want to bring WordCamp to town, check out how you can become a WordCamp organizer!
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WordPress 4.3 Beta 1 is now available!
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This software is still in development, so we don’t recommend you run it on a production site. Consider setting up a test site just to play with the new version. To test WordPress 4.3, try the WordPress Beta Tester plugin (you’ll want “bleeding edge nightlies”). Or you can download the beta here (zip).
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4.3 is due out next month, but to get there, we need your help testing what we’ve been working on:
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Menus can now be managed with the Customizer, which allows you to live preview changes you’re making without changing your site for visitors until you’re ready. We’re especially interested to know if this helps streamline the process of setting up your site (#32576).
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Take control of another piece of your site with the Site Icon feature. You can now manage your site’s favicon and app icon from the admin area (#16434).
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We put a lot of work into Better Passwords throughout WordPress. Now, WordPress will limit the life time of password resets, no longer send passwords via email, and generate and suggest secure passwords for you. Try it out and let us know what you think! (#32589)
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We’ve also added Editor Improvements. Certain text patterns are automatically transformed as you type, including * and - transforming into unordered lists, 1. and 1) for ordered lists, > for blockquotes and two to six number signs (#) for headings (#31441).
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We’ve improved the list view across the admin dashboard. Now, when you view your posts and pages on small screen devices, columns are not truncated and can be toggled into view (#32395).
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Developers: There have been a few of changes for you to test as well, including:
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Taxonomy Roadmap: Terms shared across multiple taxonomies will now be split into separate terms on update to 4.3. Please let us know if you hit any snags (#30261).
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Added singular.php to the template hierarchy as a fallback for single.php and page.php. (#22314).
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The old Distraction Free Writing code was removed (#30949).
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List tables now can (and often should) have a primary column defined. We’re working on a fallback for existing custom list tables but right now they likely have some breakage in the aforementioned responsive view (#25408).
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\n
If you want a more in-depth view of what changes have made it into 4.3, check out all 4.3-tagged posts on the main development blog.
Site icons for all \nLive preview menu changes \nFour three beta now
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WordPress 4.2.2 is now available. This is a critical security release for all previous versions and we strongly encourage you to update your sites immediately.
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Version 4.2.2 addresses two security issues:
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The Genericons icon font package, which is used in a number of popular themes and plugins, contained an HTML file vulnerable to a cross-site scripting attack. All affected themes and plugins hosted on WordPress.org (including the Twenty Fifteen default theme) have been updated today by the WordPress security team to address this issue by removing this nonessential file. To help protect other Genericons usage, WordPress 4.2.2 proactively scans the wp-content directory for this HTML file and removes it. Reported by Robert Abela of Netsparker.
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WordPress versions 4.2 and earlier are affected by a critical cross-site scripting vulnerability, which could enable anonymous users to compromise a site. WordPress 4.2.2 includes a comprehensive fix for this issue. Reported separately by Rice Adu and Tong Shi from Baidu[X-team].
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The release also includes hardening for a potential cross-site scripting vulnerability when using the visual editor. This issue was reported by Mahadev Subedi.
WordPress 4.2.2 also contains fixes for 13 bugs from 4.2. For more information, see the release notes or consult the list of changes.
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Download WordPress 4.2.2 or venture over to Dashboard ? Updates and simply click “Update Now.” Sites that support automatic background updates are already beginning to update to WordPress 4.2.2.
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WordPress 4.2.1 is now available. This is a critical security release for all previous versions and we strongly encourage you to update your sites immediately.
\n
A few hours ago, the WordPress team was made aware of a cross-site scripting vulnerability, which could enable commenters to compromise a site. The vulnerability was discovered by Jouko Pynnönen.
\n
WordPress 4.2.1 has begun to roll out as an automatic background update, for sites that support those.
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Version 4.2 of WordPress, named “Powell” in honor of jazz pianist Bud Powell, is available for download or update in your WordPress dashboard. New features in 4.2 help you communicate and share, globally.
\n\n\n
An easier way to share content
\n
Clip it, edit it, publish it. Get familiar with the new and improved Press This. From the Tools menu, add Press This to your browser bookmark bar or your mobile device home screen. Once installed you can share your content with lightning speed. Sharing your favorite videos, images, and content has never been this fast or this easy.
\n\n
Extended character support
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Writing in WordPress, whatever your language, just got better. WordPress 4.2 supports a host of new characters out-of-the-box, including native Chinese, Japanese, and Korean characters, musical and mathematical symbols, and hieroglyphs.
\n
Don’t use any of those characters? You can still have fun — emoji are now available in WordPress! Get creative and decorate your content with , , , , and all the many other emoji.
\n\n
\n
Switch themes in the Customizer
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Browse and preview your installed themes from the Customizer. Make sure the theme looks great with your content, before it debuts on your site.
\n
\n\n
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Even more embeds
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Paste links from Tumblr.com and Kickstarter and watch them magically appear right in the editor. With every release, your publishing and editing experience get closer together.
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\n\n
\n
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Streamlined plugin updates
\n
Goodbye boring loading screen, hello smooth and simple plugin updates. Click Update Now and watch the magic happen.
\n
\n\n\n
Under the Hood
\n
utf8mb4 support
\n
Database character encoding has changed from utf8 to utf8mb4, which adds support for a whole range of new 4-byte characters.
\n
JavaScript accessibility
\n
You can now send audible notifications to screen readers in JavaScript with wp.a11y.speak(). Pass it a string, and an update will be sent to a dedicated ARIA live notifications area.
\n
Shared term splitting
\n
Terms shared across multiple taxonomies will be split when one of them is updated. Find out more in the Plugin Developer Handbook.
\n
Complex query ordering
\n
WP_Query, WP_Comment_Query, and WP_User_Query now support complex ordering with named meta query clauses.
\n\n
The Team
\n
This release was led by Drew Jaynes, with the help of these fine individuals. There are 283 contributors with props in this release, a new high. Pull up some Bud Powell on your music service of choice, and check out some of their profiles:
If you want to follow along or help out, check out Make WordPress and our core development blog. Thanks for choosing WordPress. See you soon for version 4.3!
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If you use the sharing feature on WordPress.com, you may have noticed an anomaly between your post title and what’s shared to social services. Since the post title is the first field to complete when writing a post, it makes sense to fill it in even if it’s a work in progress.
\n
The sharing module on WordPress.com has a bug where the initial text in a post title is used when sharing the post to social networks. For the past several months, I’ve published many articles on WordPress.com where the text within social links does not match the text used in the post title leaving me feeling embarrassed.
\nWordPress.com Bug in Action\n
To avoid this embarrassment, you’ll need to alter the text used in the sharing module before publishing each post. If you’re using the New Dash interface on WordPress.com, locate the Sharing metabox as seen in the screenshot above. When you’re ready to hit the publish button, change the text to match your title.
\nPost Title Matches the Sharing Text\n
I’ve spoken to several Automattic employees at various WordPress events and they’re aware of the bug. Until it’s fixed, you’ll need to remember to change the sharing text before you publish a post.
\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:7:\"pubDate\";a:1:{i:0;a:5:{s:4:\"data\";s:31:\"Fri, 31 Jul 2015 21:52:19 +0000\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}s:32:\"http://purl.org/dc/elements/1.1/\";a:1:{s:7:\"creator\";a:1:{i:0;a:5:{s:4:\"data\";s:13:\"Jeff Chandler\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}}}i:1;a:6:{s:4:\"data\";s:13:\"\n \n \n \n \n \n \n\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";s:5:\"child\";a:2:{s:0:\"\";a:5:{s:5:\"title\";a:1:{i:0;a:5:{s:4:\"data\";s:82:\"WPTavern: WPWeekly Episode 201 – Interview With Paul Gibbs and John James Jacoby\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"guid\";a:1:{i:0;a:5:{s:4:\"data\";s:44:\"http://wptavern.com?p=47469&preview_id=47469\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"link\";a:1:{i:0;a:5:{s:4:\"data\";s:88:\"http://wptavern.com/wpweekly-episode-201-interview-with-paul-gibbs-and-john-james-jacoby\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:11:\"description\";a:1:{i:0;a:5:{s:4:\"data\";s:2500:\"
Gibbs explains his motivation to organize the first ever BuddyCamp Brighton, UK, that takes place on August 8th. We also discuss a new working group dedicated to possibly bringing back BackPress. Last but not least, Gibbs and Jacoby offer their opinions on PeepSo, a new social networking plugin for WordPress.
Instagram Gallery displays a gallery from one or more Instagram accounts.
\n
Amazon S3 Backup and Restore enables you to create full backups to Amazon S3 and restore, duplicate, clone, or migrate your site.
\n
ResponsiveVoice Text To Speech is a HTML5 based text-to-speech library designed to add voice features to WordPress across all smart phone, tablet, and desktop devices. It supports 51 languages through 168 voices and has no dependencies.
\n
WPWeekly Meta:
\n
Next Episode: Wednesday, August 5th 9:30 P.M. Eastern
\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:7:\"pubDate\";a:1:{i:0;a:5:{s:4:\"data\";s:31:\"Fri, 31 Jul 2015 19:45:16 +0000\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}s:32:\"http://purl.org/dc/elements/1.1/\";a:1:{s:7:\"creator\";a:1:{i:0;a:5:{s:4:\"data\";s:13:\"Jeff Chandler\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}}}i:2;a:6:{s:4:\"data\";s:13:\"\n \n \n \n \n \n \n\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";s:5:\"child\";a:2:{s:0:\"\";a:5:{s:5:\"title\";a:1:{i:0;a:5:{s:4:\"data\";s:23:\"Matt: Hong Kong Morning\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"guid\";a:1:{i:0;a:5:{s:4:\"data\";s:21:\"http://ma.tt/?p=45280\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"link\";a:1:{i:0;a:5:{s:4:\"data\";s:39:\"http://ma.tt/2015/07/hong-kong-morning/\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:11:\"description\";a:1:{i:0;a:5:{s:4:\"data\";s:381:\"
\n
The upside of jet lag, like Om discovering the streets of Paris, are enjoying parts of the day you might not normally be awake for, like a beautiful sun rise. Here’s a time lapse I made of the Victoria Harbor in Hong Kong taken from the incredible view I have in my room.
The team behind Postmatic is aiming to breathe new life into WordPress native comments with the 1.0 release of Epoch today. The plugin was created to provide a Disqus alternative with faster loading and submitting for comments.
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Epoch’s creators set an ambitious goal for themselves on the plugin’s description page:
\n
The goal: To provide a realtime commenting/chat experience using fully native comments while being compatible with page caching, CDNs, mobile, other comment plugins, and SEO best practices.
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The plugin submits comments via AJAX, which means that comments appear instantly within the conversation without refreshing the page. The experience is designed to be so fast that it blurs the line between commenting and chatting, as comments from other readers also show up automatically with the same speed. The video below shows the plugin in action and a live demo of Epoch is available on the Postmatic website.
\n\n\n
Epoch version 1.0 boasts compatibility with virtually any WordPress theme. The plugin will attempt to integrate with your theme via one of three ways:
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The first tries to continue using your existing comment template while still offering all the performance gains
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The second overrides your comment template but inherits typography and colors from your theme
\n
The third totally replaces your comment template à la Disqus or Jetpack Comments
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Unlike Postmatic, which has a commercial option for additional features, founder Jason Lemieux says Epoch will not be directly monetized.
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“We do not have any plans to create a commercial version,” he said. “Postmatic is our primary product, Epoch exists only to make it easier for people to move back to native commenting, and in turn to use Postmatic. Epoch will be free forever.”
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Compatibility with Other Comment Plugins
\n
Epoch works seamlessly with Postmatic, i.e. it will pop up an opt-in modal allowing the commenter to subscribe to new post notifications. Using Postmatic in combination with Epoch is not required, because the plugin was created to work well on its own. It’s also compatible with many other plugins that extend comments.
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“Other third party native commenting plugins have taken a heavy-handed approach and do not support the comment template hooks built into WordPress,” Lemieux said. “This creates a walled garden in which the innovation and hard work present in existing and future comment plugins is left out.
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“We decided to take a different approach. We built Epoch to be compatible with other comment plugins as much as possible. Not all are, but with little tweaks here and there they work just fine.”
\n
Version 1.0 integrates perfectly out of the box with Postmatic, WordPress Zero Spam, Akismet, WP Markdown, and WordPress Social Login.
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“In our testing most anything that does not use a lot of JavaScript works just fine,” Lemieux said. “Things I haven’t tested but I assume would work would be anything that modifies or adds fields to the comment form (Subscribe to Comments, CommentLuv, various captchas).
\n
“Fancier plugins that allow for comment editing or sorting the comment order based on voting would probably not be happy. We will have to make that functionality ourselves.”
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Epoch is a Disqus Alternative with an Emphasis on Privacy
\n
When Lemieux and his team created Epoch, the strategy was to address problems with native commenting in order to pave the way for more users to get on board with Postmatic.
\n
“We didn’t set out with intentions of competing with Disqus,” he said. “However, a few months in it became clear that there are usually two reasons people were not using native comments, and we would need to address both if we wanted widespread adoption of Postmatic.
\n
“The first is that the comment templates that come with a huge majority of themes just plain stink. Theme developers hate dealing with them. It’s usually an afterthought. So the commenting experience suffers. It is slow, ugly, and not at all fun.
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“The second reason is that native commenting is extremely hard on the server. You can’t run native comments on a high traffic site. The server would buckle. A CDN won’t save you because the page content is constantly changing. For larger sites, native commenting is not even an option.
\n
“Both of these problems are solved easily with solutions like Livefyre or Disqus, so they get installed. But it’s just selling your users down the river. Your data is not yours, ads start showing up on your site. Privacy is out the window. And really, the performance gains are minimal when the embedded comments still take 10 second to load because there is so much tracking JavaScript being queued up in the background.”
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In contrast, Epoch loads faster than third party solutions and is completely private. Your commenters’ data is not farmed out and comments stay on your server.
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“For the first time someone can say this: running native WordPress commenting will actually increase your site performance,” Lemieux said.
“We plan on aggressively recruiting others to join the project and we hope other developers will be inspired by what we have started,” he said.
\n
“We are going to build out a small API to make it easier for other plugins to hook into some of the advanced functionality.
\n
“And there are a few things that feel like they may be necessary: comment voting and a simple little like button which would be handy as a way to say, ‘I appreciate what you said, I do not have anything else to add.’ I would love to integrate that with Postmatic. I often will get a comment in my inbox and I want to recognize the thought that went into it, but don’t feel like I have anything to add. A simple little +1 would do it nicely,” Lemieux said.
\n
The 1.0 release of Epoch is exciting news for those who have been dissatisfied with WordPress native comments but are hoping for a reason to return. The plugin is open source and available for free on WordPress.org.
Earlier this month, a new proposal landed on trac, advocating the removal of post formats from core. Many believe that this feature would be better as a plugin, since it has received little improvement over the years and is not used by the majority of WordPress users.
\n
If the UI can be improved to be less confusing and theme support is standardized, post formats may have a chance at more widespread adoption. The feature is entirely dependent on theme support, as post formats are not enabled by default unless the theme author opts to include them. Many still do, which is why ripping them out of core in favor of a plugin would be a major undertaking.
\n
One of the most common use cases for post formats is a diary style WordPress theme. Yuuta is a relatively popular theme on WordPress.org that revolves entirely around post formats. In the past four months, it has been downloaded more than 7,000 times. Yuuta was created to serve as a visual diary and includes support for all nine of WordPress’ post formats.
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The theme was designed by Felix Dorner, owner of Studio DRNR, a Berlin-based web development company. According to its description page, Yuuta was selected as the the theme’s name based on its Japanese meaning:
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Yuuta is a Japanese name and is made up of ? (yuu) “gentleness, superiority”, ? (yuu) “distant, leisurely” or ? (yuu) “brave” combined with ? (ta) “thick, big”.
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Each post format has its own distinguishing icon and unique display. Dorner opted to use Roboto, Roboto Slab, and a sprinkling of Courier as the theme’s primary fonts. The typography choices were selected for optimal readability on all screen sizes.
\n
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Yuuta also includes specific styles for both standard and Jetpack-enabled galleries.
\n
\n
The theme’s design is fairly set, unless you opt to create a child theme. There are zero options in the Customizer. Much of the design customization is done on a post-by-post basis, as the featured image serves as a unique background for the post. Yuuta also includes editor styles to match the editing experience to the theme’s frontend appearance.
\n
The primary navigation menu is hidden until toggled into view by the icon in the header, which keeps the reader focused on the content. There are no sidebars to contend with but widgets can be added to the footer.
\n
If you’re a fan of post formats, the Yuuta theme really makes them shine. It responds to display beautifully on all devices from desktop to tablet to smartphone. Check out a live demo on Dorner’s website to see each post format in action. You can download Yuuta for free from WordPress.org or install it via your admin themes browser.
\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:7:\"pubDate\";a:1:{i:0;a:5:{s:4:\"data\";s:31:\"Thu, 30 Jul 2015 04:06:00 +0000\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}s:32:\"http://purl.org/dc/elements/1.1/\";a:1:{s:7:\"creator\";a:1:{i:0;a:5:{s:4:\"data\";s:13:\"Sarah Gooding\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}}}i:5;a:6:{s:4:\"data\";s:13:\"\n \n \n \n \n \n \n\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";s:5:\"child\";a:2:{s:0:\"\";a:5:{s:5:\"title\";a:1:{i:0;a:5:{s:4:\"data\";s:64:\"WPTavern: Awesome Geek Podcasts: A Curated List of Tech Podcasts\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"guid\";a:1:{i:0;a:5:{s:4:\"data\";s:28:\"http://wptavern.com/?p=46562\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"link\";a:1:{i:0;a:5:{s:4:\"data\";s:73:\"http://wptavern.com/awesome-geek-podcasts-a-curated-list-of-tech-podcasts\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:11:\"description\";a:1:{i:0;a:5:{s:4:\"data\";s:2834:\"photo credit: Jan Vašek\n
The WordPress community produces a couple dozen high quality podcasts covering diverse topics, such as weekly news, business/entrepreneurship, education, and development. Every year the best WordPress-related podcasts are featured in roundup posts highlighting shows that are publishing new episodes regularly.
\n
One way to venture outside the WordPress world is to expand your horizons when it comes to podcast subscriptions. Awesome Geek Podcasts is a curated list of tech podcasts that was first published in May of this year on GitHub. Since that time the repository has received 121 commits from 34 contributors.
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None of the podcasts listed in the repo are directly related to WordPress, but many cover topics related to the various technologies that work in and with WordPress. The list includes approximately seven PHP-related podcasts in English (and more in other languages), along with shows focused on JavaScript, Sass, Git, and other technologies.
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Other topics included in the Awesome Geek Podcasts list that might be of interest to WordPress developers include:
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Running software companies
\n
Software design, creation, and delivery
\n
Front end web design, development, and UX
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Typography, design, prototyping
\n
Open source software
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Family and life/work balance
\n
\n
Several of those listed follow a short format of 5 and 10-minute episodes for developers who are short on time. No matter where your interests lie in the various aspects of “geek life,” the Awesome Geek Podcast list has something for everyone.
\n
Currently the list has separate sections for shows in English, Portuguese, Spanish, Russian, Persian, and Swedish, but it is open to contribution. Although it doesn’t seem to include many podcasts that focus on specific CMS platforms, you can try submitting a pull request for the inclusion of your WordPress-related podcast.
\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:7:\"pubDate\";a:1:{i:0;a:5:{s:4:\"data\";s:31:\"Wed, 29 Jul 2015 20:58:52 +0000\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}s:32:\"http://purl.org/dc/elements/1.1/\";a:1:{s:7:\"creator\";a:1:{i:0;a:5:{s:4:\"data\";s:13:\"Sarah Gooding\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}}}i:6;a:6:{s:4:\"data\";s:13:\"\n \n \n \n \n \n \n\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";s:5:\"child\";a:2:{s:0:\"\";a:5:{s:5:\"title\";a:1:{i:0;a:5:{s:4:\"data\";s:67:\"WPTavern: Behind the Scenes of WordPress 4.2.3 With Gary Pendergast\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"guid\";a:1:{i:0;a:5:{s:4:\"data\";s:28:\"http://wptavern.com/?p=47354\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"link\";a:1:{i:0;a:5:{s:4:\"data\";s:77:\"http://wptavern.com/behind-the-scenes-of-wordpress-4-2-3-with-gary-pendergast\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:11:\"description\";a:1:{i:0;a:5:{s:4:\"data\";s:2253:\"
When WordPress 4.2.3 was released last week, not only did it patch a critical security vulnerability, but also adversely impacted a number of sites. Changes to the Shortcode API which were necessary as part of the patch caused some plugins that rely on the API to break. These changes were not immediately communicated to plugin developers. Nearly eight hours after its release, a post published on the Make WordPress Core blog explained the changes.
\n
The release process of WordPress 4.2.3 left plugin authors and users scratching their heads. On one hand, point releases are not supposed to break anything. On the other, affected plugin authors were left in the dark for nearly eight hours wondering why a point release broke their plugins.
\n
Gary Pendergast who works for Automattic, is a WordPress core contributor, and a member of the WordPress core security team, reached out to me for an interview. In the following conversation, we discuss what happened behind the scenes before 4.2.3 was released.
\n
He clears up some confusion on when the changes to the Shortcode API were implemented. He also admits the team made some mistakes and has already implemented changes to improve the release process. One of those changes includes publishing a post on the Make WordPress Core blog as soon as the update is pushed out to sites.
\n
I appreciate and thank Pendergast for reaching out to me to have this conversation. I look forward to similar collaborations with members of the core team in the future. A transcription of this interview is not available but if you have it transcribed and would like to make it available to the public, please contact me.
\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:7:\"pubDate\";a:1:{i:0;a:5:{s:4:\"data\";s:31:\"Wed, 29 Jul 2015 19:02:43 +0000\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}s:32:\"http://purl.org/dc/elements/1.1/\";a:1:{s:7:\"creator\";a:1:{i:0;a:5:{s:4:\"data\";s:13:\"Jeff Chandler\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}}}i:7;a:6:{s:4:\"data\";s:13:\"\n \n \n \n \n \n \n\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";s:5:\"child\";a:2:{s:0:\"\";a:5:{s:5:\"title\";a:1:{i:0;a:5:{s:4:\"data\";s:86:\"WPTavern: WordPress Theme Review Team Votes to Allow Themes to Use the REST API Plugin\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"guid\";a:1:{i:0;a:5:{s:4:\"data\";s:28:\"http://wptavern.com/?p=47342\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"link\";a:1:{i:0;a:5:{s:4:\"data\";s:96:\"http://wptavern.com/wordpress-theme-review-team-votes-to-allow-themes-to-use-the-rest-api-plugin\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:11:\"description\";a:1:{i:0;a:5:{s:4:\"data\";s:3363:\"
\n
During this week’s WordPress Theme Review Team meeting, members considered the possibility of allowing themes hosted in the directory to make use of the WP REST API plugin. Since the API is not yet included in core, any theme or plugin author who wants to use it must have the feature plugin installed.
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Ordinarily, WordPress.org themes are not allowed to require a plugin on installation (although they can suggest one). As per the Theme Review Handbook on plugins: A theme can recommend plugins but not include those plugins in the theme code.
\n
“The core team has asked us to consider temporarily allowing the requirement of the REST API for themes that may take advantage of it,” Tammie Lister said before calling for a vote. She also noted that waiving the rule would be temporary, as the API will soon be going into core.
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“This does not open up the way for others as an exception because it’s a core feature,” she said.
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The team took a quick vote and all present unanimously agreed to allow themes to require the REST API plugin as a temporary measure until it is available in core. Check out the meeting logs for the full discussion.
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The WP REST API is already being used in production in many different ways around the web, as revealed in the comments on project leader Ryan McCue’s recent post calling for examples. If the Theme Review Team wants to keep pace with where WordPress is headed, it must offer the flexibility to allow for more innovative themes. Temporarily waiving the guideline against plugin requirements is a smart move.
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As WordPress.org accrues more examples of themes that use the REST API in a way that complies with the review team’s high standards, developers who are just getting started will have strong examples for creating their own. Jack Lenox’s presentation at WordCamp London this year highlighted a few of the benefits of theming with the REST API:
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Provides a way to retrieve pure data (usually in JSON or XML format) over HTTP
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No loops necessary
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Good for mobile apps and environments where you don’t want a full webpage to render but want content from a blog or site
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With the official directory now welcoming these types of themes, it won’t be long before the entire landscape of WordPress theme development changes to support more modern ways of presenting content. Check out Jack Lenox’s presentation on Building themes with the WP REST API for information on how to get started.
\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:7:\"pubDate\";a:1:{i:0;a:5:{s:4:\"data\";s:31:\"Wed, 29 Jul 2015 17:30:21 +0000\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}s:32:\"http://purl.org/dc/elements/1.1/\";a:1:{s:7:\"creator\";a:1:{i:0;a:5:{s:4:\"data\";s:13:\"Sarah Gooding\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}}}i:8;a:6:{s:4:\"data\";s:13:\"\n \n \n \n \n \n \n\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";s:5:\"child\";a:2:{s:0:\"\";a:5:{s:5:\"title\";a:1:{i:0;a:5:{s:4:\"data\";s:56:\"Post Status: Don’t make enemies, invest in friendships\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"guid\";a:1:{i:0;a:5:{s:4:\"data\";s:31:\"https://poststatus.com/?p=13860\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"link\";a:1:{i:0;a:5:{s:4:\"data\";s:45:\"https://poststatus.com/invest-in-friendships/\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:11:\"description\";a:1:{i:0;a:5:{s:4:\"data\";s:4756:\"
Editor’s note: The following is a guest post by Cory Miller, the CEO of iThemes. Cory describes his approach to making friends and avoiding making enemies. You should also check out his recent talk on mental health and entrepreneurship, which is terrific.
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I’d rather wave a white flag and compromise than make an enemy. Every. Single. Day.
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I’ve purposefully and intentionally, throughout my life (and business), sought to not make enemies, but rather build friendships.
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Enemies are only trouble.
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Enemies are distractions.
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Enemies eat my time and energy and focus.
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Enemies seek your destruction.
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Enemies oppose you.
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Enemies seek to “harm or weaken” you.
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Friends do the opposite.
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My best example of this is my wife, Lindsey. I think of her as my greatest ally and my best friend. She’s the opposite of an enemy.
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The words I use to describe her are “caring,” “supportive,” “loving,” and “wants my best.”
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So why would I spend my time seeking to create enemies, instead of friendships?
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You can have opinions.
\n
You can take stands.
\n
You can and should draw boundary lines.
\n
You can have your principles and never budge on them.
\n
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But, you can also, simultaneously, choose to make and focus on friendships.
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Some of my best friendships have come through business, and some of them would be considered “competitors.”
\n
But I’ve cherished those friendships.
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Additionally, I sleep better at night knowing we only want each other’s best and that there is plenty of room for each other instead of someone actively, purposefully seeking my destruction.
\n
But instead of seeking to fester anger and hate and competition, I’ve sought the opposite, asking, “Where can we find ways to help each other do better for each other?”
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So what if we approached life and business like this:
\n
Instead of using that anger, bile, jerk-ness, and negative energy in telling the world who you hate and how big of a jerk you can be, and how you don’t want to be an enemy of — why not seek to build true, lasting, deep friendships?
\n
The old quote, “Keep your friends close, and your enemies closer,” is pure B.S.
\n
Why not create a friend instead of nurture an enemy?
\n
Why not tell the world that you can be the best friend they ever made? And prove it by your actions.
\n
Friendships do take an investment. They take consistency. They take time. They take compromise sometimes. It means showing up for them when they most need it.
\n
But those relationships have been some of the richest relationships I’ve ever had. And totally worth the investment (multiple times over and over in fact).
\n
And yes, I have made enemies in my life. Purposefully and sometimes not. In fact, someone recently asked me jokingly on Twitter who didn’t like me. I responded with:
\n
“I can think of 1 or 2 a-holes but I don’t like thinking about them. hahahahaha”
\n
And although that’s sadly true, I’ve sought to minimize the enemies I’ve made in my life and business.
\n
My perspective on making necessary enemies is that if you have to make an enemy — and when I say that, I don’t mean because your personality defaults to that of a jerk and you sadistically like being labeled one), but you have to make an enemy because you have to set a boundary and tell someone no, or take a legal action — make dang sure it’s either for a very good purpose, value or strategic reason.
\n
And even then, question yourself about why.
\n
As my attorney told me recently: “You catch more flies with honey.”
\n
So don’t be a jerk while making enemies. You’ll make more enemies in the process.
\n
Simple, lip-biting kindness in the face of anger and hate and bile helps deflate a situation rather than pour lighter fluid on it.
\n
I tell people often: it doesn’t cost me anything to be nice and kind. (In fact most of the time it makes me happier.) And I seek out different avenues to vent my frustration and relieve my stress.
\n
So I say: Don’t make enemies. Invest in friendships.
\n
It should be common sense, but sometimes I (and maybe you) need a reminder.
\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:7:\"pubDate\";a:1:{i:0;a:5:{s:4:\"data\";s:31:\"Wed, 29 Jul 2015 05:13:27 +0000\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}s:32:\"http://purl.org/dc/elements/1.1/\";a:1:{s:7:\"creator\";a:1:{i:0;a:5:{s:4:\"data\";s:11:\"Cory Miller\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}}}i:9;a:6:{s:4:\"data\";s:13:\"\n \n \n \n \n \n \n\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";s:5:\"child\";a:2:{s:0:\"\";a:5:{s:5:\"title\";a:1:{i:0;a:5:{s:4:\"data\";s:63:\"WPTavern: Adler: A Unique Personal Blogging Theme for WordPress\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"guid\";a:1:{i:0;a:5:{s:4:\"data\";s:28:\"http://wptavern.com/?p=47272\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"link\";a:1:{i:0;a:5:{s:4:\"data\";s:72:\"http://wptavern.com/adler-a-unique-personal-blogging-theme-for-wordpress\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:11:\"description\";a:1:{i:0;a:5:{s:4:\"data\";s:3395:\"
If you’re on the hunt for a new WordPress blogging theme but the designs are all starting to look too similar, you may want to check out Adler. It is one of the more unique themes to land in the WordPress.org directory in recent months with its uncommon typography choices and bright bursts of color.
\n
Adler was created by Romanian theme designer George Olaru of Pixelgrade. Olaru takes a unique approach to the popular fullscreen splash page style that many themes have adopted for a homepage layout, overlaying it with a serif font title paired with a hand-script style subtitle.
\n
\n
Styling for single posts is similar to the home page with the featured image serving as a fullscreen background for the title. Scroll further down and the post content is centered with no distracting sidebar widgets.
\n
Adler combines two unusual Google font choices in the design: Droid Sans Mono for paragraph text and Permanent Marker for blockquotes and subtitles. Images in posts overhang the text column to create a strong visual impact.
\n
\n
Adler’s files include a tiny leaf icon that is tastefully applied on the home and archive templates to separate posts. The effect is minimalist without appearing to be stark. The theme also includes support for Font Awesome icons.
\n
\n
The necessity for large featured images can sometimes be a drawback for users when selecting a blogging theme. After testing Adler, I found that the design doesn’t break if you don’t have a large featured image assigned to a post. In fact, posts lacking a featured image look just as nice as those that include one, so you’re not tied down to hunting for one every time you publish.
\n
Adler supports three menu locations for a primary, footer, and social menu. It includes support for one footer widget area, which spans three columns. There are just two options available in the native customizer that allow you to change the background color or add a background image.
\n
Adler was created to be a personal blogging theme and the design instantly communicates: “I have something to say.” Check out the live demo on Pixelgrade.com to see it in action. If you like what you see, you can download Adler for free from WordPress.org.
\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:7:\"pubDate\";a:1:{i:0;a:5:{s:4:\"data\";s:31:\"Wed, 29 Jul 2015 01:09:20 +0000\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}s:32:\"http://purl.org/dc/elements/1.1/\";a:1:{s:7:\"creator\";a:1:{i:0;a:5:{s:4:\"data\";s:13:\"Sarah Gooding\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}}}i:10;a:6:{s:4:\"data\";s:13:\"\n \n \n \n \n \n \n\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";s:5:\"child\";a:2:{s:0:\"\";a:5:{s:5:\"title\";a:1:{i:0;a:5:{s:4:\"data\";s:63:\"WPTavern: New WordPress Plugin Automates Slack Team Invitations\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"guid\";a:1:{i:0;a:5:{s:4:\"data\";s:28:\"http://wptavern.com/?p=47267\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"link\";a:1:{i:0;a:5:{s:4:\"data\";s:73:\"http://wptavern.com/new-wordpress-plugin-automates-slack-team-invitations\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:11:\"description\";a:1:{i:0;a:5:{s:4:\"data\";s:4403:\"
\n
Generating Slack team invitations can become rather tedious when you’re managing a large group of people – particularly when the team is open to almost anyone. In the case of a company or organization, a Slack admin can use the feature that permits anyone with an email from a specified domain to be accepted on signup. However, this feature isn’t applicable to teams that are made up of people with diverse email domains and associations.
\n
Julio Potier, a French security consultant and prolific plugin developer, created a solution for this particular scenario. As an admin on the WordPressFR.slack.com team, which is open to all French WordPress users, he needed a more convenient way to allow new signups. The team has 27 channels and 250+ members with 200 added in the first week.
\n
Julio decided to create a plugin to make the invitation process easier in the future. The new Slack Lazy Invitation plugin automates the sending of Slack team invitations by adding a frontend signup on your WordPress site.
\n
\n
The user simply enters an email address and the invitation is sent. A Slackbot confirmation will appear on the page.
\n
\n
To configure the plugin for your Slack team all you need to do is enter the group name and the security token for your Slack invitations. As this token is not easy to find, Julio wrote a bookmarklet that will automatically capture it for you. From the plugin’s settings page you can drag and drop the bookmarklet into your browser toolbar on the invitation page found at: https://YOURGROUP.slack.com/admin/invites.
\n
\n
Once the plugin is configured, the invitation signup page will be available at example.com/wp-login.php?action=slack-invitation. If you’re using either the wp-reCaptcha or google-captcha plugins, Slack Lazy Invitation will automatically add protection to the form.
\n
\n
The plugin also includes support for the SF Move Login plugin, so that the invitation form is available at /slack-invitation instead of the much longer URL. This slug can be changed in the SF Move Login settings panel.
\n
In the future Julio plans to add support for adding invite pages for multiple groups. I tested Slack Lazy Invitation and found that it works exactly as advertised. If you have a large Slack team with open invites, this plugin will save you quite a bit of time. Download it for free from WordPress.org.
\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:7:\"pubDate\";a:1:{i:0;a:5:{s:4:\"data\";s:31:\"Tue, 28 Jul 2015 22:15:04 +0000\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}s:32:\"http://purl.org/dc/elements/1.1/\";a:1:{s:7:\"creator\";a:1:{i:0;a:5:{s:4:\"data\";s:13:\"Sarah Gooding\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}}}i:11;a:6:{s:4:\"data\";s:13:\"\n \n \n \n \n \n \n\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";s:5:\"child\";a:2:{s:0:\"\";a:5:{s:5:\"title\";a:1:{i:0;a:5:{s:4:\"data\";s:101:\"WPTavern: Meet PeepSo: BuddyPress’ Newest Competitor in Open Source Social Networking for WordPress\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"guid\";a:1:{i:0;a:5:{s:4:\"data\";s:28:\"http://wptavern.com/?p=46711\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"link\";a:1:{i:0;a:5:{s:4:\"data\";s:107:\"http://wptavern.com/meet-peepso-buddypress-newest-competitor-in-open-source-social-networking-for-wordpress\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:11:\"description\";a:1:{i:0;a:5:{s:4:\"data\";s:10255:\"
When the first BuddyPress beta arrived on the scene in 2008, there was nothing like it for WordPress. Facebook was still relatively new to the public and Twitter was just a couple years old. A plugin that transformed WordPress into a social network was an exciting prospect.
\n
After seven years of virtually unchallenged dominance among WordPress social networking plugins, BuddyPress has a new competitor. PeepSo, trademarked “Your people. Your community. Your way,” is the newest contender in WordPress’ open source social networking plugin niche.
\n
Unlike BuddyPress, which for the most part has improved slowly through community contribution, the PeepSo project is run more like a startup and is 100% self-funded. It is currently being marketed as an alternative to BuddyPress.
The PeepSo plugin, available on WordPress.org, offers many of the same core features as BuddyPress but was launched with a collection of commercial add-on plugins for things like photos, videos, moods, tagging, locations, friends, and messages. A groups feature is noticeably absent from Peepso but planned for version 1.4. Current extensions seem to focus primarily on adding multimedia features to the activity stream.
\n
\n
Who is Behind PeepSo?
\n
PeepSo was founded by Merav Knafo, owner of JomSocial, Joomla’s most popular social networking solution. Knafo, a veteran in the Joomla community, brings a unique perspective on the differences between the Joomla and WordPress markets for social networking software. As Joomla captures roughly 7% to WordPress’ 60% of the CMS market share, Knafo saw an opportunity to break into a larger market.
\n
“As a business owner, it’s my job to pay attention to trends in my industry and unfortunately, Joomla has been on a downward trend since 2009,” Knafo said.
\n
“Many of our JomSocial customers have asked us to ‘make JomSocial for WordPress,’ because they wanted to switch to WordPress but there was nothing like JomSocial for WordPress. Finally, I could not ignore the trend nor the requests and decided to get into the WordPress market as well.”
\n
Knafo hopes to parlay her experience with JomSocial into her new venture with PeepSo.
\n
“We stuck with Joomla for almost 10 years now and took JomSocial to a whole new level when we took over in 2013,” she said. “I am very proud of what we’ve accomplished with JomSocial and super excited to implement all this experience and knowledge into PeepSo.”
\n
How PeepSo Got Started
\n
The idea for PeepSo was incubating for a few years before Knafo had the opportunity to execute it.
\n
“Brad Bihun used to be a customer of ours at iJoomla, and then he switched to WordPress,” she said. “We happened to live very close to each other in Encinitas, California, so we met up and suggested I’d created ‘JomSocial for WordPress.’
\n
“At that time, I didn’t even own JomSocial and I was too busy with all the iJoomla products. Then a couple of years later, I acquired JomSocial and he approached me again, but once again, I was just too busy. A year and a half into JomSocial acquisition, when things got a lot smoother, I finally said yes, he introduced me to the SpectrOM team, and we got started.”
\n
Although the plugin appears to be marketed as a direct competitor to BuddyPress, Knafo said that it wasn’t created specifically for that purpose but rather to give WordPress users a more robust array of options for building networks.
\n
“Obviously we felt there was a need for another product as an alternative to BuddyPress,” she said. “Leaving users with just one option is rarely a good idea, people like options.
\n
“We don’t necessarily plan to take on BuddyPress, we just want to offer those who want an alternative, a product that is of high quality and that is being continuously developed. Ultimately, people will choose the solution that serves them best. We are just getting started, but we have big plans and an excellent track record doing this successfully with Joomla.”
\n
The Differences Between PeepSo and BuddyPress
\n
I asked Knafo what her team perceives to be the most notable differences between PeepSo and its more established competitor, based on what they found to be lacking in BuddyPress.
\n
“I’d say the look and feel is a lot more modern in PeepSo right off the bat with no special themes needed,” she said. “The features are more up-to-date with the latest and greatest features of big social networks, such as Facebook – from cover photos to ‘likes’ and so on.”
\n
BuddyPress core developers have opted to leave the aforementioned features to separate third-party plugins as opposed to packing them into core. With certain features, i.e. photos and videos, PeepSo does the same, except the add-ons are supported by PeepSo core developers.
\n
“PeepSo is lightweight and allows you to only add features that you need, to keep it lightweight,” Knafo said. “PeepSo’s code is so beautiful it made our developers shed tears of joy when they first saw it – that said, I never looked at BuddyPress’s code, nor would I be able to tell whether it’s beautiful or not.”
\n
In terms of code differences, PeepSo’s development team cited what they believe to be a few major differences between their codebase and BuddyPress:
\n
\n
All object oriented – from the PHP to the Javascript
\n
Built with a templating engine similar to what you see in shopping cart systems. This allows use with virtually any theme.
\n
The JavaScript uses an extension mechanism, allowing add-ons to extend the abilities of the postbox.
\n
We made the database queries as optimized as possible to allow for greater scalability.
\n
\n
“We have a track record creating and supporting a very large social networking application (JomSocial),” Knafo told the Tavern. “We know the ins and out of this business. We may be new to WordPress, but we are veterans when it comes to social networking applications.”
\n
Where is PeepSo Headed?
\n
The PeepSo development team, guided by lead architect Dave Jesch of SpectrOM, has an aggressive roadmap for improving the plugin’s core and adding more features via commercial plugins.
\n
“Our main goal is to add more plugins to PeepSo, you can see our road map here. We’ll start with a chat plugin, custom profile fields and then groups, events, pages and so forth,” Knafo said. The team also hopes to partner with other developers who want to create PeepSo plugins.
\n
I asked her if the team plans to create a hosted PeepSo platform for community managers. Knafo said it isn’t totally out of the question but isn’t high on the priority list at the moment.
\n
“We tried to do this with JomSocial but we had a hard time finding the right hosting solution for it,” she said. “That said, we are open to the idea, a bit down the road.”
\n
PeepSo is just getting started and has not yet attracted many customers. However, Knafo’s experience of successfully running an open source project for the past 10 years has given her the determination to break into a new and unfamiliar market.
\n
“The sales have been as can be expected this early after the initial release, not too shabby to start with but we expect whole lot more sales as the WordPress users become aware of PeepSo, download the free version and give it a try,” she said.
\n
“We’re here for the long haul and we take no shortcuts in doing this right. We know it’s a huge undertaking; there is so much more to do. I am confident that investing in WordPress was the right move, I’ve been very pleased by the feedback and the community. My hope is that WordPress developers will join us and create awesome plugins to take PeepSo to the next level.”
\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:7:\"pubDate\";a:1:{i:0;a:5:{s:4:\"data\";s:31:\"Mon, 27 Jul 2015 22:50:45 +0000\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}s:32:\"http://purl.org/dc/elements/1.1/\";a:1:{s:7:\"creator\";a:1:{i:0;a:5:{s:4:\"data\";s:13:\"Sarah Gooding\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}}}i:12;a:6:{s:4:\"data\";s:13:\"\n \n \n \n \n \n \n\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";s:5:\"child\";a:2:{s:0:\"\";a:5:{s:5:\"title\";a:1:{i:0;a:5:{s:4:\"data\";s:81:\"WPTavern: Only 70 Tickets Remain to Livestream Prestige for Free August 1-2, 2015\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"guid\";a:1:{i:0;a:5:{s:4:\"data\";s:28:\"http://wptavern.com/?p=47208\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"link\";a:1:{i:0;a:5:{s:4:\"data\";s:90:\"http://wptavern.com/only-70-tickets-remain-to-livestream-prestige-for-free-august-1-2-2015\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:11:\"description\";a:1:{i:0;a:5:{s:4:\"data\";s:4855:\"
With just a few days remaining before Prestige takes place, there are only 70 tickets left to watch the event for free. Courtesy of Rocketgenius, the event’s primary sponsor, more than 500 people will be watching the event for free this weekend. To watch the event for free, use the code GravityFormsLS when purchasing a streaming ticket.
\n
Free tickets are sold out. However, entering the code PrestigeStream when purchasing a streaming ticket, will take 50% off the price
\n
Prestige is a conference founded by Kiko Doran and Josh Broton in 2014 that focuses on the business aspects of WordPress. The first event was held in Minneapolis, MN, in October of 2014. Earlier this year, Prestige was held in Las Vegas, NV. This weekend marks the third time the conference will be held.
\n
The Future of Prestige
\n
The first and second conference had approximately 100 attendees and Doran expects the same amount this weekend. However, future iterations of Prestige will have lower attendance. “We are transitioning to more of an online event. We’re actually going to make the in-person events smaller moving forward.” Doran told the Tavern.
\n
There’s also a chance the conference could morph into something completely different. “After organizing two WordCamps, I figured out some of the things I loved about them and some of the things I don’t. Prestige has given me the freedom to try new things and see what people like and what they don’t like,” Doran said.
\nPrestige in Las Vegas, NV Image courtesy of James Dalman\n
Although the conference has been held twice this year and in different cities, the organizing team plans to host at least one Prestige conference in Minneapolis every year. Talks are underway for the next event but details are not locked down.
\n
“We plan to do one in Minneapolis every year because we love the community there. We’d like to do Minneapolis in the summer time, due to weather, then we’d like to do any winter events in a warm place,” Doran said.
\n
Organizing a conference is a challenging experience that benefits from having motivated organizers. Doran explains what motivates him to organize Prestige, sometimes twice a year.
\n
“I have a small awesome team of organizers that love putting this event on. That and the people who come and share their knowledge. It’s a smaller event but to me, that’s the appeal of it. Everyone is far more approachable in this environment,” he said.
\n
A First for Prestige
\n
This weekend’s event features a hands-on workshop by Jennifer Bourn of Bourn Creative. It’s the first session in Prestige’s young history to involve hands-on exercises. The session is uncharted territory for the conference which has mostly focused on people sharing their experiences building businesses.
\n
How Long Will Doran Organize Prestige?
\n
With this being his third conference, I asked Doran how long does he plan to continue organizing Prestige, “I’ll organize the conference as long as there is a demand for the content. People often say to scratch your own itch. This conference started off as a little self-serving in that I wanted to ask people all of these questions. Then I thought, couldn’t others benefit from this information as well?” he replied.
\n
I’ll Be at Prestige Conference
\n
I’ll be among the 100 expected attendees at this weekends conference. If you’re attending the event, please stop me and say hi. If not, make sure you grab one of the 70 tickets left to watch a livestream of the event. You can also monitor the #Prestigeconf hashtag on Twitter. If you’ve previously attended Prestige or watched the livestream, please share your experiences in the comments.
\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:7:\"pubDate\";a:1:{i:0;a:5:{s:4:\"data\";s:31:\"Mon, 27 Jul 2015 21:13:13 +0000\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}s:32:\"http://purl.org/dc/elements/1.1/\";a:1:{s:7:\"creator\";a:1:{i:0;a:5:{s:4:\"data\";s:13:\"Jeff Chandler\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}}}i:13;a:6:{s:4:\"data\";s:13:\"\n \n \n \n \n \n \n\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";s:5:\"child\";a:2:{s:0:\"\";a:5:{s:5:\"title\";a:1:{i:0;a:5:{s:4:\"data\";s:57:\"WPTavern: WordPress Users Association Under New Ownership\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"guid\";a:1:{i:0;a:5:{s:4:\"data\";s:28:\"http://wptavern.com/?p=46317\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"link\";a:1:{i:0;a:5:{s:4:\"data\";s:67:\"http://wptavern.com/wordpress-users-association-under-new-ownership\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:11:\"description\";a:1:{i:0;a:5:{s:4:\"data\";s:5827:\"
The WordPress Users Association (WPUA) is breathing new life after it was acquired by Paul DeMott earlier this year on Flippa for $797. WPUA originally launched in December 2010, with the goal of providing a central place for WordPress users to swap war stories, learn how to get the most out of WordPress, and take part in getting special discounts on themes and plugins.
\nRedesigned Front Page\n
Three years after its launch, the site appeared to be dead. In 2013, I paid to become a member to confirm my suspicions and to see if the site still accepted payments. Free themes and plugins offered to members were not impressive and there wasn’t much to choose from. All of the videos used for WordPress training were broken. Despite these setbacks, I was able to successfully complete the refund process.
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Financial Details
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Earlier this year, WPUA.org was listed on Flippa.com, a domain auctioning site. As part of the auction financial details of WPUA.org were made public. According to the seller, the site made $20K when it launched. The previous owners spent between $500-$1,000 on ads and answering WordPress questions through the Ask a WordPress Expert section of the site.
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The following shows revenue, costs, and profit between October 2014 and March 2015. WPUA earned revenue primarily with product or service sales and affiliate income.
\nWPUA Revenue\n
At the time the site was listed for auction, it had 3,500+ total members made up of free and paid subscriptions. The site today boasts more than 5,600 members.
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Previous Owner Explains Why He Sold The Site
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Wesley Williams is the former owner of WPUA.org and helped launch the site in 2010. Williams transitioned away from the domain because his web development business used the majority of his time. “We felt with our limited time to invest in it that it was best to transition it to someone who shared our passion but had a little more time to invest in growing the community and serving the members. We completed this transition back in April,” Williams told the Tavern.
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From my perspective, the WPUA was not a successful venture but Williams says otherwise.
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“I wouldn’t say it wasn’t a success. There are thousands of members and we provided a lot of help to a lot of new and experienced WordPress users. As my main core business grew and as the time requirements of our projects increased, we couldn’t devote the time required to answer questions and give the help needed.
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“Actually, WPUA was a big success in my mind. Just from a number of members point of view it was a success. From the amount and number of questions and people we helped it was a success and from a financial standpoint it was a success,” he said.
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Williams explains his goal with WPUA and why some members of the community may not be aware of the growth it had. “My goal was to help the under-served, those just getting started and without the technical know how to make what is actually simple fixes or changes to their WordPress site.
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“I didn’t run the WPUA in the circles of all the established WordPress technical crowd, even though a large number of them became members of the WPUA. I ran it focused on users new to the platform and so because of that, some members of the WordPress community might not be aware of the growth and success it had,” he said.
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Through the course of time, Williams and his team adjusted membership levels and access points which helped increase registrations. Williams also learned that what members wanted was a direct way to ask questions and receive expert answers.
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“A person new to the platform didn’t want to post their question in a forum and they weren’t really sure what the real question was. Thus, we removed the forum and went to an ‘Ask an Expert’ system where they could email their questions. This seemed to work better for everyone,” he said.
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Overall, Williams is happy with how WPUA progressed and feels fortunate to have played a role in its growth and success.
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Who is Paul DeMott?
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In the following video, DeMott explains how to build a eCommerce site with WooCommerce and calls himself the new president of recruitment for the WPUA. According to his LinkedIn profile, he lives in Cincinnati, OH and is the owner of Paul’s SEO and Web Expertise which works with companies to develop websites that bring in internet traffic and sales.
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Not much is known about DeMott and multiple requests for comment have gone unanswered. It’s unclear what his plans are for WPUA.org but so far, it’s remained as a paid subscription membership site. If you are a past or current member of the WordPress Users Association, please tell us about your experience in the comments.
\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:7:\"pubDate\";a:1:{i:0;a:5:{s:4:\"data\";s:31:\"Mon, 27 Jul 2015 15:34:15 +0000\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}s:32:\"http://purl.org/dc/elements/1.1/\";a:1:{s:7:\"creator\";a:1:{i:0;a:5:{s:4:\"data\";s:4:\"Matt\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}}}i:15;a:6:{s:4:\"data\";s:13:\"\n \n \n \n \n \n \n\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";s:5:\"child\";a:2:{s:0:\"\";a:5:{s:5:\"title\";a:1:{i:0;a:5:{s:4:\"data\";s:119:\"WPTavern: Plugin Developers Demand a Better Security Release Process After WordPress 4.2.3 Breaks Thousands of Websites\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"guid\";a:1:{i:0;a:5:{s:4:\"data\";s:28:\"http://wptavern.com/?p=47146\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"link\";a:1:{i:0;a:5:{s:4:\"data\";s:129:\"http://wptavern.com/plugin-developers-demand-a-better-security-release-process-after-wordpress-4-2-3-breaks-thousands-of-websites\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:11:\"description\";a:1:{i:0;a:5:{s:4:\"data\";s:6880:\"photo credit: Ravages – cc\n
WordPress 4.2.3, a critical security release, was automatically pushed out to users yesterday to fix an XSS vulnerability. Shortly afterwards, the WordPress.org support forums were flooded with reports of websites broken by the update.
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Roughly eight hours later Robert Chapin (@miqrogroove) published a post to the Make.WordPress.org/Core blog, detailing changes to the Shortcode API that were included in the release. According to Chapin, these changes were necessary as part of the security fix:
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Due to the nature of the fix – as is often the case with security fixes – we were unable to alert plugin authors ahead of time, however we did make efforts to scan the plugin directory for plugins that may have been affected.
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With this change, every effort has been made to preserve all of the core features of the Shortcode API. That said, there are some new limitations that affect some rare uses of shortcodes.
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The security team had no reasonable way of accounting for every single edge case, but the negative impact of these changes were far more wide-reaching than they had anticipated. This particular use case likely wasn’t covered in their testing. Unfortunately, plugin developers found out about the breaking changes only after the security release had already left a slew of broken websites in its wake.
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“I fully understand this is an issue, but isn’t this a weird way of updating – almost all our clients are calling / e-mailing us at the moment as their sites seem to be broken,” one developer commented on the Shortcode API post. “Normally it would be better to announce such huge impact changes to the plugin and theme developers. This means I need to fully reschedule my agenda, which already is full during holiday season.”
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Comments on the WordPress.org post are full of developers scrambling to find a way to fix client websites. Many were disappointed that the total secrecy of the security team, which is necessary in situations like this, was not immediately followed up with a public post on the important changes to the Shortcode API. Meanwhile, the email inboxes of agencies and plugin developers are filling up with urgent messages from outraged clients.
We are updating the Views plugin today, so that we resolve all shortcodes before passing to WordPress to process content.
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This is a straightforward change, which takes us one day to complete.
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Would have been great to receive a heads-up about an upcoming change in WordPress, so we could do this change on time.
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We received a huge amount of support requests due to this, but this isn’t the issue. We can deal with a wave a support issues. This time it wasn’t “our fault”, but sometimes it is.
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What worries us, as mentioned above, is seeing our clients (folks who build WordPress sites for a living), losing their faith in the system. They feel like the system sees them as little ants and not as humans. People don’t like seeing their problems being dismissed.
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Many of them run hundreds of sites. They cannot afford to stop everything and fix content on so many sites. Especially not if they are currently away for their family vacation.
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What others have asked here, and I would like to ask, too, is to setup a mechanism that allows WordPress core developers to privately communicate such upcoming issues with plugins developers.
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We are your partners.
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Without WordPress (secure, stable and reliable), we would not exist.
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Without great themes and plugins, WordPress would not power 24% of the Web.
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WordPress core members already volunteer a lot of their time. I’m not asking for anyone to volunteer more time. Need help? Ask us. There is a huge community of developers who rely on WordPress. We would be happy to get involved and set up whatever is needed.
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User confidence in WordPress’ automatic background updates took a dent with the 4.2.3 release. Waking up to broken websites causes users to second guess automatic updates after being assured that maintenance and security releases would not include breaking changes.
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When users get burned by automatic updates, in the end it doesn’t matter which party is at fault – whether it’s the core team or a theme or plugin. They simply expect updates to work and not break anything. Even in instances where a poorly coded extension may be at fault, the average user has no way of determining whether or not their active plugins follow WordPress best practices.
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The aftermath of the most recent security release is one reason why many developers and users are still wary of automatic updates. Amir Helzer represents many other plugin developers who are eager to find better ways to work together with the core team to provide a better update experience for users. This is especially important for releases like this one where the Shortcode API changes directly affected users’ content. Hezler’s comment reaffirms the fact that development agencies, plugin developers, and core developers are all partners on the same team. It’s time to find better ways of working together to provide the best update experience possible for WordPress users.
\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:7:\"pubDate\";a:1:{i:0;a:5:{s:4:\"data\";s:31:\"Sat, 25 Jul 2015 02:46:42 +0000\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}s:32:\"http://purl.org/dc/elements/1.1/\";a:1:{s:7:\"creator\";a:1:{i:0;a:5:{s:4:\"data\";s:13:\"Sarah Gooding\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}}}i:16;a:6:{s:4:\"data\";s:13:\"\n \n \n \n \n \n \n\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";s:5:\"child\";a:2:{s:0:\"\";a:5:{s:5:\"title\";a:1:{i:0;a:5:{s:4:\"data\";s:95:\"WPTavern: FooPlugin’s Digital License Key Management Plugin is Now Open Source for Developers\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"guid\";a:1:{i:0;a:5:{s:4:\"data\";s:28:\"http://wptavern.com/?p=47117\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"link\";a:1:{i:0;a:5:{s:4:\"data\";s:102:\"http://wptavern.com/fooplugins-digital-license-key-management-plugin-is-now-open-source-for-developers\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:11:\"description\";a:1:{i:0;a:5:{s:4:\"data\";s:5296:\"photo credit: 16th st – (license)\n
Three years ago, FooPlugins built FooLicensing, a digital license key management tool that enabled them to manage customers of their EDD-powered commercial plugins store. Although EDD already offered a license creation and management extension, FooPlugins required more features than it had at that time and opted to build their own.
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As of today, FooLicensing is now open source and free for anyone to use, along with the associated EDD connector plugin.
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“We love the community and wanted to give back,” FooPlugins co-founder Adam Warner said.
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“We know FooLicensing could be so much more but we just don’t have the time to dedicate to it alone. We are a small team and because of that we find ourselves with dozens of projects that could be so much more if only we had more time and people.”
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Open sourcing a project can change its trajectory if there’s enough interest and developers willing to contribute to improve it. Warner isn’t counting on that, however, and simply hopes other developers will find it useful.
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“It’s a bit of a leap of faith, but if it helps someone else get involved to help create an even more robust system, then great,” he said. “Bonus if it helps someone build additional extensions to help others.”
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FooLicensing’s main features include:
\n
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View and manage the validated domains for your EDD license level
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One click EDD license upgrade/add to cart
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One click EDD license renewal (with associated discount) /add to cart
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A logged-in user who has entered a license key will see all the relevant account information detailing status, activations, expirations, etc.
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Administrators who are using the plugin together with its EDD Connector will see a menu with various license creation and management tools.
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The EDD Connector, also now open source, enables the following:
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Add new licenses to attach to an EDD product
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A searchable list of all license keys that have been created and assigned, complete with attached domains
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A list of licenses that have been renewed
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Testing for license validation and update checks in the API Sandbox
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A management area for various messages (domain attach, detach) and for license renewal discount amount and emails
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Foo Licensing is Extensible for Other Platforms
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FooLicensing was built from the beginning to be extensible for use with other platforms beyond EDD. The team at FooPlugins had plans to expand their library of connectors but didn’t have the time to execute them.
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“Our goal for FooLicensing was to build additional integrations for other eCommerce plugins and digital sales platforms but it quickly took a back seat as our FooBox and other plugins like FooGallery gained popularity,” Warner said.
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“Documentation is non-existent at this point, but we welcome you to step through the code and consider getting involved with the core plugin or with extensions for other eCommerce platforms.”
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Warner said the team is considering a full-fledged site dedicated to FooLicensing if enough developers become interested and would consider the possibility of a marketplace to host any extension built. FooPlugins does not currently have plans to create additional extensions in house.
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“We’ll see what the future holds, but for now we need to move forward with some other things rather than holding this tight to our chests,” Warner said. “Open sourcing the plugins just fits in with what we believe is the right thing to do to make the web (and the WP community) a better place.”
Chris Pearson and Matt Mullenweg have hardly communicated with one another in the last five years, but they are ideological enemies. They are both wealthy individuals (though of different magnitudes) thanks to their online endeavors, with very strong personalities and unshakable beliefs on business and software. This is a story of their dispute, their idealism, and the implications it will have on the WordPress project.
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Matt Mullenweg co-founded WordPress, founded Automattic, and is one of the most successful entrepreneurs of his generation. He runs a billion dollar “unicorn” startup centered on a culture of embracing open source technology and has achieved incredible success embracing principles counterintuitive to either Silicon Valley or big corporate culture. He’s paving a new path for how to create a valuable software company while religiously defending and promoting open source software.
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Chris Pearson founded DIYthemes and helped pioneer the early WordPress commercial theme industry. He has run his business successfully for over seven years, despite unique hurdles that result from a very public dispute with Mullenweg in 2010. He vehemently defends his work as his own non-derivative achievement and rejects the religiosity and cult mentality that he believes exists in the WordPress ecosystem. He views WordPress as a huge chunk of the web, available to be monetized — which he has done so to the tune of millions of dollars — but he does not believe he must adopt Matt Mullenweg’s principles in order to meet customer demand, run his own business, and protect his own inventions.
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By all normal definitions, Mullenweg and Pearson have done incredibly well for themselves. However, from a pure size perspective and principles aside, Mullenweg is the big nation army and Pearson is the small revolutionary militia. Mullenweg views Pearson as a threat to everything he stands for and has worked to accomplish, and Pearson views Mullenweg as an overbearing figure with no true authority over his decisions.
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Mullenweg has the motivation, resources, and ability to squash Pearson — and indeed most thought he’d done so already. While he has far fewer resources, Pearson has some tools available to protect his business or to potentially even disrupt the entire WordPress ecosystem as we know it today.
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During their first conflict in 2010, and in the resurgent one going on now, Mullenweg and Pearson have both at times made mistakes, acted childishly, or been in the wrong. Both also have merit in various aspects of their positions. Neither conflict, so publicly debated, reflects well on the WordPress ecosystem as a whole — even though I believe it is right that each conflict is best observed under a public eye, as the results can affect so many other businesses and potentially even WordPress itself.
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With this post, I aim to outline the entire conflict; to describe the implications past, present and future; to highlight non-WordPress comparisons for precedent and potential implications; and to share my own thoughts on who is in the right and who is in the wrong, as viewed for the good of the global WordPress community.
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A history of conflict
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The commercial theme movement started in 2007 and took off in 2008. Thesis was one of the pioneers of commercial WordPress themes. The theme industry was young and evolving rapidly, and many sellers hardly considered or understood licensing issues at all.
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Many of the sources for this period are from Siobhan McKeown’s excellent account in the book, Milestones: The Story of WordPress (which I’ll refer to as Milestones).
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Themes as derivative works of WordPress
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WordPress is licensed by the GNU General Public License (GPL), version 2 or later. The GPL ensures certain freedoms that protect both WordPress and those that utilize it. The “four freedoms” that are the heart of the GPL are as follows:
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The freedom to run the program as you wish, for any purpose (freedom 0).
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The freedom to study how the program works, and change it so it does your computing as you wish (freedom 1). Access to the source code is a precondition for this.
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The freedom to redistribute copies so you can help your neighbor (freedom 2).
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The freedom to distribute copies of your modified versions to others (freedom 3). By doing this you can give the whole community a chance to benefit from your changes. Access to the source code is a precondition for this.
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As WordPress co-founder Mike Little phrased it in the Post Status Slack, “The GPL is meant to be restrictive for developers and permissive for users.” The GNU philosophy page and subsequent articles are a good resource for understanding the nature of the license.
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The GPL is a Copyleft license, which creates the “stipulation that the same rights be preserved in derivative works down the line.” In an immature theme market, licensing was given relatively little notice, and many theme authors provided their themes with no license or proprietary licenses.
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Matt Mullenweg, to many, would be considered BDFL, or Benevolent Dictator for Life, of WordPress. It’s a common term for folks that lead open source projects and have final say on project decisions. In his role as WordPress BDFL, he now has a reputation — at least within certain circles of folks that pay close attention — for making large, impactful decisions with little description of why he has done so.
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In late 2008, more than 200 free WordPress themes were removed from the WordPress.org theme repository. While many of the themes were removed due to spammy links, some were pulled due to GPL violations within the themes or within the theme upsells that were linked from the theme listings.
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The move, which was made without announcement, shocked many theme providers that felt they were unfairly included in the group of removed themes. The situation created a spark and initiated a serious debate about theme licensing.
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Authors were concerned that GPL licensed themes would mean that their themes would be bought and freely distributed, removing their ability to make money from their works. A few, such as Brian Gardner with his Revolution theme, changed their licensing as a result of conversations with Mullenweg and Toni Schneider, Automattic’s CEO at the time. In Brian’s case, he made his theme free and offered paid support services.
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Eventually though, most authors “selling” themes started actually selling support, access to download, and updates for their themes. This model was both GPL compatible, as well as workable for authors to get paid.
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In mid-2009, Matt Mullenweg also posted on the official WordPress blog that he was introducing a new commercial theme listing page on WordPress.org, and he shared an opinion he requested from the Software Freedom Law Center (SFLC), where they determined that the two themes packaged with WordPress were derivative works.
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The SFLC opinion did leave room for a “split license” where the WordPress and PHP code must inherit the GPL, and the CSS, Javascript, and images could be under a proprietary license:
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In conclusion, the WordPress themes supplied contain elements that are derivative of WordPress’s copyrighted code. These themes, being collections of distinct works (images, CSS files, PHP files), need not be GPL-licensed as a whole. Rather, the PHP files are subject to the requirements of the GPL while the images and CSS are not. Third-party developers of such themes may apply restrictive copyrights to these elements if they wish.
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Finally, we note that it might be possible to design a valid WordPress theme that avoids the factors that subject it to WordPress’s copyright, but such a theme would have to forgo almost all the WordPress functionality that makes the software useful.
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“Split license” is the colloquial term the community has assigned to this statement, but in fact the actual splitting of which parts are GPL and which parts are not matters, so it may not do the reality of the situation justice. Perhaps it should be termed “PHPGPL” or “Non-Assets GPL”.
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A number of prominent theme sellers were unhappy with Mullenweg’s insistence that their themes maintain a 100% GPL license, but they were not willing to shake the boat over it. At this point, themes were becoming big businesses and making new millionaires (or close to it) of some of these shop owners. This settled the issue for nearly all theme sellers, and most moved to either 100% GPL or a PHPGPL license, and the doomsday scenarios never came; the theme industry continues to thrive.
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Thesis holds out
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But not everyone agreed to go either 100% GPL or PHPGPL license. Chris Pearson kept his Thesis theme under a proprietary license.
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Thesis was one of the most popular and flexible themes in the world, and Pearson boasted on Andrew Warner’s Mixergy podcast of revenues of $1.2 million+ over the 12-18 month period prior to the interview. Mullenweg and Pearson criticized one another publicly, and Warner invited them both to Mixergy where they debated the merits of GPL licensing.
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By most accounts, Mullenweg had the better argument on the Mixergy episode, and also came off as a calmer and more collected personality — in contrast to Pearson’s often heated, and sometimes very strange, statements.
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The debate continued between Mullenweg, Pearson, and a variety of WordPress community members and their blogs. Mullenweg was extremely aggressive, to the extent that he offered to buy alternative commercial themes for users of Thesis that agreed to switch. Mullenweg tells me that many took him up on his offer, but it was, “less than a thousand.” In my opinion, this was a step too far by Mullenweg, though for him the issue was already personal.
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Pearson held his ground over the following days until an admission by one of his own team members of wholesale copying of code in Thesis from WordPress code, which violates the WordPress copyright.
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At this point, Pearson finally capitulated and announced that Thesis would be a split license GPL compatible theme, and the debate died down. Pearson put his head down and started working on Thesis 2.
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He released Thesis 2 in late 2012, and by this time the debate was cool — the community had moved on to other drama (yes, even more GPL drama) — and the release of Thesis 2 was largely ignored outside of DIYthemes’ audience, which was quite large but also largely isolated from the WordPress “community” that cares about stuff like licensing.
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Therefore, not many people paid attention to the new Thesis or the licensing it contained. Mullenweg, however, was still paying attention.
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The battle over thesis.com
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If you consider the word thesis, what do you think of?
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If you are a regular person walking down the street, you probably think of the general concept for stating a theory, or perhaps you think of the long papers that university students write as part of their programs.
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If you are in the WordPress world, you may also consider the Thesis WordPress theme by DIYthemes.
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Good, single word domain names are hard to come by. Thesis.com, if you visit it now, redirects to the ThemeShaper blog. ThemeShaper is owned and operated by Automattic, and frequently posts articles about WordPress themes.
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ThemeShaper is not a dedicated commercial property, but it does link to Automattic’s primary website, and Automattic does make and sell WordPress themes.
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Automattic buys thesis.com
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Automattic hasn’t always owned thesis.com. Matt Mullenweg met a third party owner of the domain at a conference — a guy named Larry — and inquired about the domain by email in January of 2014. Chris Pearson had already attempted to purchase the domain from Larry, and did not agree to pay the $150,000 that Larry requested.
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According to Pearson’s accounts, he and Larry had a few exchanges that stalled with Pearson unwilling to bid beyond $37,500 for the domain, and Larry sticking to $150,000. With a $100,000 offer on the table from Mullenweg, Larry gave Pearson an opportunity to buy the domain for $115,000, which he didn’t do — in part because he thought it too expensive, but also because he suspected Larry didn’t really have the offer from Mullenweg.
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As we now know, Larry did have the offer and Automattic became the owner of the thesis.com domain name.
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Pearson didn’t know that Mullenweg actually bought the domain until November of 2014, when he was notified by a friend that Mullenweg’s WordCamp San Francisco State of the Word Q&A session included a section where Mullenweg noted that he owned the domain (more on that later).
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Pearson attempts to force domain transfer
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On April 9th, 2015, Pearson and his lawyers filed a UDRP (Uniform Domain-Name Dispute Resolution Policy) complaint, which is a formal method for resolving domain disputes, recognized by ICANN. UDRP isn’t a formal government court, but serves as arbitration for domains due to the recognition by ICANN.
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There are many, many examples of UDRP complaints in regard to trademark infringement. There are a number of criteria that come into play that guide the UDRP panel’s decision making process.
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The three basic tenets that must be met are as follows:
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(i) your domain name is identical or confusingly similar to a trademark or service mark in which the complainant has rights; and
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(ii) you have no rights or legitimate interests in respect of the domain name; and
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(iii) your domain name has been registered and is being used in bad faith.
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The panel reviews the initial complaint (in this case, by Pearson) and gives the respondent (Automattic) an opportunity to respond. All correspondence is in writing and not in person. The panel has two weeks after everything has been submitted to reach a decision.
Pearson’s complaint cited that he fulfilled each of the three criteria:
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By noting his trademark of the word “thesis”.
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By noting that Automattic was using the domain with a commercial interest (by redirecting it to ThemeShaper).
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By noting the bad faith clause by citing that Automattic, “purchased the disputed domain name to confuse and redirect customers and potential customers to Respondent’s competing webpage.”
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In the response, Automattic did not contest Pearson’s trademark on the word thesis. However, Automattic also noted that the word is very generic, and also that ThemeShaper was not a commercial part of Automattic, but a “blogging site.”
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For the bad faith argument, Automattic claimed that the redirect to ThemeShaper furthers their, “purpose in providing a blogging site,” and highlights that the intention for the domain is not as a commercial entity or one to be confused with Pearson’s trademark.
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Automattic wins dispute
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Automattic won the dispute against Pearson. As noted, the panel had two weeks to deliver the decision, and Automattic proposed a settlement with Pearson before the decision was handed down.
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Pearson was considering the settlement when the decision came a day before the two week deadline, which is apparently not a common occurrence. Had the decision not come early, Pearson may have saved himself some trouble, especially in regard to eliminating the trademark cancellation requests by Automattic on thesis and related terms.
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In Pearson’s blog post, The Truth about Thesis.com, he notes the general terms of the proposed settlement:
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Automattic’s attorneys drafted the original settlement, which included the following terms:
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Automattic would keep thesis.com
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Automattic would withdraw the federal trademark cancellation request
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I would withdraw the UDRP
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Both parties would mutually release one another (agree not to sue over this issue in the future)
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Nothing in the original settlement addressed the trademark infringement, and since this was the reason I took action in the first place, I added a requirement that Automattic no longer infringe upon my mark (which would mean they stop forwarding the domain).
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At this point in the proceedings, I agreed to the settlement.
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However, since the decision came early, the settlement was never binding. It’s also worth noting that Mullenweg commented to me that Pearson’s stated terms are actually not the terms of the settlement:
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In the settlement Automattic offered Chris we agreed not to infringe his trademarks (which is the law, regardless of what the settlement said). He never asked us to change the redirect of thesis.com in the settlement, and if he asked after, we would have said no. There were no restrictions on thesis.com in the settlement.
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He also said, “I wish he had reached out before litigating,” and noted that it would have “definitely” changed the outcome of the entire situation. Whether it truly would have is neither here nor there.
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Possibility for appeal
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The UDRP doesn’t have an official appeals process. Instead, they are willing to not make the changes that a ruling states, if indeed a domain transfer or other action is ordered, if the affected party files a suit in court within ten days of the ruling.
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In this case, Pearson did not file in a court within the given timeline, and since the ruling did not require a change in domain ownership, there is no further recourse with the UDRP. However, there is no time limit if Pearson wishes to file in court — but that is the only path remaining if he truly wants to go after the domain.
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Legitimacy of the trademark dispute
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Trademark law has a long history. Trademarks follow a categorical system, meaning words and terms must be trademarked within a particular category to be applied to.
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Pearson has three trademarks for the Thesis and DIYthemes brands, all under international trademark class 42, for computer, scientific, and legal purposes:
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THESIS
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THESIS THEME
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DIYTHEMES
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The applications were filed in 2010 and registered in 2011. On June 16th, 2015, Automattic filed cancellation requests for all three trademarks, which were instituted June 25th. Pearson has 40 days from the date the application was instituted (which would be August 4th) to file a response to the cancellation requests. His answers, “must contain admissions or denials of the allegations in the petition for cancellation, and may include available defenses and counterclaims.” It is his burden as the defendant to establish his defense, and, “Failure to file a timely answer may result in entry of default judgment and the cancellation of the registration.”
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Basically, Automattic is holding his feet to the fire to defend the trademarks, which their counsel feels should not apply for two primary reasons, as listed in their formal filing.
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The trademarks were registered in Pearson’s own name, but are used by DIYthemes, and Automattic claims that, “The Pearson Applications were improperly filed in the name of an individual, who did not have the requisite intent-to-use the marks as of the filing date, and the underlying applications are void ab initio.” Their claim notes that US Code section 1051(b) offers this justification.
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Furthermore, section 1052(e)(1) requires that a trademark not be “merely descriptive,” as Automattic claims his trademarks are.
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If upheld, the trademarks will be deregistered by the US Patent Office, further limiting Pearson’s options to defend his claims to the thesis.com domain name in a formal court suit.
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I don’t know how good of a case Automattic has, but purely on the surface it looks pretty good. I spent time reviewing the application and the US Code and the arguments appear fairly sound — especially the argument that Pearson applied for the trademarks as an individual and utilizes them as DIYthemes, despite DIYthemes already having been registered as an LLC.
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Automattic’s justification for the domain
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During the WordCamp San Francisco Q&A, Mullenweg noted the existence of the redirect of the domain name with a sense of pride, and a bit of a side-eyed smirk. In response to a question about relationships with commercial theme sellers and marketplaces, he states:
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With the premium theme and plugin folks? … We have had some ups and downs, particularly with marketplaces that didn’t follow the GPL, for example, or violated WordPress’s license — themes that violated WordPress’s license. Um, you can go to thesis.com to learn more about that. Type it in, seriously.
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I was at this Q&A in person, and don’t remember him saying this, as it was so buried in a much larger conversation, and I was simultaneously writing a wrap-up post about the State of the Word. However, once the UDRP ruling surfaced publicly, a number of WordPress community members recalled Matt’s statement and it brought a new dimension to the ruling and Mullenweg’s motivation for the domain.
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While Automattic bought the domain, Matt Mullenweg was clearly the driving force behind the decision. When WP Tavern prompted Automattic for a comment on their motivation for purchasing the domain, they responded with the following:
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We’re happy the panel ruled in our favor. We think Thesis.com is a cool, generic .com that could be used for a variety of things. Just because you have a small WordPress theme doesn’t mean you have a right to seize generic English word .com domains.
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We can accept Automattic’s case that they had a general interest in a generic .com domain, but in reality we know better. Mullenweg was clearly presented with an opportunity by this Larry character that checked all of the right boxes for him.
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He could get a domain he obviously knew Pearson would want, and deny him.
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It has a side benefit that it is a high quality generic domain that will likely maintain or increase its value. And he probably thought it was funny.
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I doubt Mullenweg even knew what kind of trademarks Pearson held, but despite Pearson holding the trademarks, it seems Automattic’s attorneys now have the upper hand, and it is highly unlikely Pearson will ever own the domain now.
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Mullenweg commented on his refusal to give up the domain to Pearson on WP Tavern:
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I’m not going to give a domain worth several hundred thousand dollars to the worst actor in the entire WP ecosystem, someone who keeps repeatedly violating the GPL and now has gone beyond that into patents. Why reward that? I wouldn’t sell it if he offered a million dollars.
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There are so many people doing amazing things in the WP community, and 100% GPL! I can and have supported them almost every opportunity I can, and one of the things I’m most proud of in the world is how many fantastic open source businesses have been built on top of WordPress.
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And it’s just the beginning — if you remembered in 2010 Chris said that going GPL would destroy businesses and sticking to the principles of our license would destroy investment in WordPress — we all know how that’s worked out since then.
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Such a statement, combined with the WCSF video, highlights that the issue is about far more than the domain and its investment potential — a 10x return in less than a year would make for an excellent investment, in the near impossible situation Pearson would offer that.
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No, the move was quite clearly a personal one — if also convenient — for Mullenweg, and that’s why terms like “bully”, “petty”, and “spiteful” have been used by many WordPress community members surprised by his actions. They expected more. They expected better, even when directed toward someone as controversial as Chris Pearson.
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Pearson’s patent
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While a tantalizing story, the battle over thesis.com is not the story here. It has simply been the spark to reignite old disputes with new fervor with potentially much bigger consequences than the 2010 affair ever reached.
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One of two additional large components of this story is an active patent application by Pearson that was submitted in 2012 and published in 2014. Keep in mind — and Chris Pearson reiterated this to me many times — it is an application for a patent, not a published patent.
The patent never mentions WordPress or WordPress themes, however both in the abstract and in the text, it does have many similarities to what one may expect as a description of a general template mechanism for a website, versus a specific description of the Thesis 2 technology.
Systems, servers, and methods for managing websites. Some embodiments provide methods which include, according to a user selection of a website skin, activating the selected skin. The skin comprises at least one structural box further comprising structural code for the website. The method also includes receiving a request (for instance a call to a hook) to serve the website. Further, the method includes, responsive to the request, outputting (by echoing PHP code if desired) the structural code with style related code applied thereto according to a reference between the box and a style package (which comprises the stylistic code). The outputting can occur in an order associated with the boxes. In some situations, another skin can be activated. Moreover, a change (or, perhaps, an edit) can be made to another skin and displayed without affecting the website. Moreover, another skin can be selected and associated with the website.
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I discussed the patent at length with Chris Pearson, and while much of that conversation is off the record, I can share what I believe his motivations are with the patent application, and what I think the potential implications for this new chapter of Pearson versus Mullenweg are.
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Discovery and publicity of the patent
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This patent and another that’s since been rescinded were discovered by Automattic’s lawyers during the UDRP proceedings. There is debate as to how members of the WordPress community discovered the patents’ existence — Jeff Chandler of WP Tavern and Carl Hancock of Gravity Forms were two of the first to discuss it publicly — but there is speculation from Chris Pearson and others that the community discovery of these patents was leaked by Mullenweg himself in order to deflect the attention at the time away from the domain issue and onto the patents and their potential implications.
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I honestly don’t care how they came up, though Pearson’s questioning of Jeff Chandler’s journalistic integrity were uncalled for. It is anyone’s right and ability to tip someone off to legitimate news — and these patent applications are legitimate news — and I don’t believe for a second that Chandler has played puppet to his boss’s wishes. He has dutifully and to the best of his ability written about whatever news matters to the community, and I respect him for it.
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Nevertheless, this patent does potentially have significantly more newsworthiness, depending on if it is approved and how it is defended by Pearson if it is approved.
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Patent law and litigation
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Patents often get a bad reputation, and their role in the software world is quite murky. I apologize in advance for this long sidebar on the wild world of patents.
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Patent trolls
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Most folks have heard of “patent trolls” that prey on companies using vague or overly generic patents, demanding big payouts.
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Patent law is weird, and the lawsuits that result are infamously unpredictable and cause a scenario ripe for abuse. For example, filing patent lawsuits in one district over another can have enormous impact, like the case of Marshall, Texas, which is a hotbed for patent trolls:
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Patent litigation is a growing business across the country; Marshall is just the most visible example. Among the weightier issues behind the mushrooming of its patent docket is whether the elements that have made it expand — hungry plaintiffs’ lawyers, speedy judges and plaintiff-friendly juries — are encouraging an excess of expensive litigation that is actually stifling innovation.
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Some say yes. “A lot of the cases being filed in Marshall are by patent holding companies, or patent trolls, as they’re called, whose primary and only assets are patents,” Mr. Tyler said.
One of the concerns with Pearson’s patent would be if it were approved and he sold it to an NPE. It’s not uncommon for NPEs to acquire patents with the express purpose to enforce them:
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Finally, of course, some entities buy patents with the express purpose of licensing them aggressively. For instance, about 25% of “parent” NPEs tracked by PatentFreedom are enforcing only patents that they had acquired. Another 60% are asserting patents originally assigned to them, and the remaining 15% are asserting a blend of originally assigned and acquired patents. However, if we add in the more than 2,100 subsidiaries and affiliates of these entities and treat them all as standalone entities, we find that 19% of them are originally assignees, and 69% are acquirers, and 12% are blends.
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Regardless of the important variations in their origin and behavior, NPEs present a fundamentally different challenge than operating company patent assertions.
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Software patents unpredictability and “obviousness”
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The concept of software patents at all has been in dispute for a long time. Thousands have been awarded, but there are a handful of past court rulings that seem to govern the US Patent and Trademark office’s interpretations for making decisions when reviewing software patents.
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Obviousness is a key term in the patent world. Patent applicants aim to create “meaningful” patents, but “at a minimum you must have claims that embody patent eligible subject matter, demonstrate a useful invention, cover a novel invention and which are non-obvious in light of the prior art. Obviousness is typically the real hurdle to patentability, and unfortunately the law of obviousness can be quite subjective and difficult to understand. At times obviousness determinations almost seems arbitrary.”
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“Art” is the outlay of the invention by the applicant, and the invention’s ability to be patented depends on “prior art” not deeming the invention as obvious. Establishing non-obviousness for software has a contentious history. If it can be shown that, “any combination of prior art references that when put together would be the invention in question,” then the applicant is in trouble.
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But there is a great deal of potential for subjectivity from thousands of patent examiners:
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Still, ever since the Supreme Court’s decision in KSR [reference] there has been a great deal of subjectivity in the application of the law of obviousness, which is apparent if you look at the patents that issue, patents that are finally rejected and ultimately abandoned, and the patents the Federal Circuit ultimately finds to include obvious patent claims. There is little to no predictability at the edges.
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The Alice case
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In my research, the Alice case came up many times as a pivotal case for helping to define the legitamacy of software patents. Martin Goetz is the holder of the first ever software patent, and has an excellent write-up on the importance of the Alice case.
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I have been asked for my opinion based my long history in the software industry and from my perspective as someone that has followed that controversial question “Is Software patentable”? That question first began to be publicly debated when I received the first software patent in 1968 for an invention on a new way of sorting data on a computer. Shortly thereafter a publication printed a page one headline “First Patent is Issued for Software, Full Implications Are Not Yet Known.”
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Forty five years later a variation of that question was again before the Supreme Court when it agreed to hear the appeal of the Alice v. CLS Bank case.
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Goetz argues that the Alice case is a victory for software patents on both sides: that it helps true inventions gain patents (he and others assign a high standard to define “invention”), and it also helps prevent abuse of overly vague or non-inventive “obvious” patents to be denied:
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The Alice v CLS Bank Supreme Court decision in June 2014 was a great victory for those that believe that inventors that use a digital computer to innovate can get a patent on their invention. It is also a victory for those people and organizations that recognize how the patent System has been abused for many years by trolls and others where there was no invention. Since the Supreme Court decision in June, thousands of patents that should never have been issued are now being deemed invalid by the US Courts and by the Patent Office.
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Obviousness and invention for Pearson’s patent
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This long and boring description of patents is necessary because Pearson’s patent application is still just an application, and it can be challenged, both by the patent reviewer, but also by third parties.
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As patent obviousness is “so unevenly applied,” there is some risk in not challenging Pearson’s patent, if a third party like Automattic (or a myriad of other web template providers) is worried about the potential implications of the patent. Although, the Alice case does seem — in my very amateur opinion — to offer better guidance to reject the patent based on a lack of true invention.
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Pearson’s reasoning for a patent, and its likelihood for success
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Patents are not cheap to apply for. The patent application Pearson submitted is 34 pages of art diagrams and text describing the inventiveness of Thesis 2, though Thesis 2 is not specifically named.
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I asked Pearson why he applied for the patent, which he did not want to share the specifics of his position due to the open nature of the application. I’ve racked my brain to try and determine the potential causes as well.
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There are only a couple of decent outcomes for Pearson with this patent application. The most likely, and not good outcome for him, is that he is denied the patent; and in this case he would have spent a great deal of money for nothing.
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In the event he does get the patent — or perhaps even before it is fully reviewed for approval — he could face a challenge from Automattic or other parties that may be concerned his invention’s description could apply more broadly than Thesis 2.
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If he gets the patent, and he survives a challenge, I see three ways he could theoretically use it:
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He can do nothing.
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He can sell it to the highest bidding NPE, which would be a dreadful outcome for any web entities that sell templates.
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He can keep it in his back pocket, in case someone threatens his business or his software license, wherein he can initiate a lawsuit.
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Honestly, the whole patent route seems odd. I don’t love the idea of this patent being approved, because the application does seem overly broad toward all web templates to me, from the title to the meat of the application’s art. However, there are loads of patents in the world for incredibly silly things that have never really impacted a lot of folks’ life; it’s just that it doesn’t mean a silly patent couldn’t become a problem. The Electronic Frontier Foundation has mountains of evidence of patent holders causing havoc.
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I’m not much of a gambler, but if I had to gamble on this I’d put my money on this patent never being approved, and definitely never truly impacting the web or WordPress industry at scale.
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I don’t think Pearson is a bad guy for wanting to patent his work. When I requested comment about the patents, he told me, “If I were ever to consider selling my business, things like trademarks and patents show up on the balance sheet and add to the bottom line,” but that he views them as, “one of many expensive, ridiculous options for bolstering one’s business,” versus a way to celebrate and protect his achievements as I previously characterized his intentions.
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The GPL
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Most agree that the GPL has not been well tested in court, though a software license is a “legal instrument.” There is often confusion over whether a license is a contract or not.
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License versus contract
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One of my favorite things I’ve read on this is by former Adobe Associate General Counsel Robert Pierce:
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A license is not a contract. This much I know.
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Rather, a license is a permission granted by one party to another allowing use of a property without fear of lawsuit brought by the granting party. A license does not include a return promise (i.e., consideration) from the licensee. So, as we all learned in law school, a license cannot be a contract under law. This is not to say that a license cannot be an element of a contract under which two parties trade promises, one of such promises being a license. This is commonly known as a “license agreement.” But a bald license, a one-way promise, is enforceable outside of contract law. It is something apart. It exists and is enforceable under property law doctrine.
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What makes things difficult is that the scope of a license’s grant, and the conditions and restrictions on the license (or all of them together) can make what is intended to be a one-way license look a lot like a contract. The precise wording used becomes critical.
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The distinction can be significant because, “contracts are enforceable by contract law, whereas licenses are enforced under copyright law,” though even this rule depends on the jurisdiction where the matter is being discussed. His larger point is that a license is a one-way street, whereas a contract is agreed upon by both sides.
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Spirit of the GPL
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There is little debate that a “Split GPL” or “PHP GPL” license is perfectly GPL compatible, though Mullenweg doesn’t consider that the “spirit of the GPL,” and companies like Envato’s ThemeForest and others have felt the consequences of not adopting 100% GPL licenses.
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From Milestones:
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While not everyone liked the fact that the WordPress project would only support 100% GPL products, most people had accepted it. Many, however, were taken by surprise, by a sudden flare-up around not just the legalities of the GPL, but the “spirit” of the license. In a 2008 interview, Jeff Chandler asks Matt about the spirit of the GPL. Matt says that the spirit of the GPL is about user empowerment, about the four freedoms: to use, distribute, modify, and distribute modifications of the software. Software distributed with these four freedoms is in the spirit of the GPL. WordPress was created and distributed in this spirit, giving users full freedom with regard to the software.
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The Software Freedom Law Center’s opinion — with regards to WordPress themes, however — gives developers a loophole, one that helps them achieve GPL compliance, but denies the same freedoms as WordPress. PHP in themes must be GPL, but the CSS, images, and JavaScript do not have to be GPL. This is how Thesis released with a split license — the PHP was GPL, while the rest of the code and files were proprietary. This split license ensures that the theme is GPL compliant yet it isn’t released under the same spirit as the GPL’s driving user-freedom ethos.
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The loophole may have kept theme sellers in line with the GPL, but WordPress.org didn’t support that approach. In a 2010 interview, Matt says “in the philosophy there are no loopholes: you’re either following the principles of it or you’re not, regardless of what the specific license of the language is.” Theme sellers that sell their themes with a 100% GPL license are supported by WordPress. Those that aren’t don’t get any support or promotion on WordPress.org or on official resources. This is also one of the WordCamp guidelines, introduced in 2010; that WordCamps should promote WordPress’ philosophies. If a speaker, volunteer, or organizer is distributing a WordPress product it needs to be 100% GPL, i.e., the CSS, JavaScript, and other assets need to be GPL, just like the PHP.
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Mullenweg believes that Thesis 2 is not only not in the spirit of the GPL, but flagrantly operates in total violation of it, as Thesis 2 carries a 100% proprietary license. Considering the implications for folks that make stuff compatible with the GPL, it’s little surprise that Mullenweg has taken the stance and actions he has toward Pearson.
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Thesis 2 carries a proprietary license
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Chris Pearson’s comment on his blog post describes that the theme has always been a proprietary license, and he describes why it is okay to be such:
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In October 2012, I released an all-new version of Thesis that carried the same name as the original (which had a split-GPL license), but that’s where the similarities stopped.
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The new Thesis is not a Theme—it is an operating system for templates and design. This system runs Skins and Boxes, which are similar to Themes and Plugins, but with a boatload of built-in efficiencies that Themes and Plugins cannot provide.
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It is worth noting the final paragraph of the SFLC’s opinion that Mullenweg has cited numerous times as justification against proprietary licenses does have a provision for avoiding WordPress’s copyright:
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Finally, we note that it might be possible to design a valid WordPress theme that avoids the factors that subject it to WordPress’s copyright, but such a theme would have to forgo almost all the WordPress functionality that makes the software useful.
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That’s exactly what Pearson believes Thesis 2 is. But the GPL has rarely been tested in a proper court, and never from a WordPress perspective. The SFLC’s opinion is just that, for now, whether Mullenweg likes it or not.
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The GPL in court
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The Free Software Foundation maintains the copyright on the text of the GPL itself, and between the FSF and the SFLC, a small number of lawsuits have occurred, and a German court upheld the GPL as a “valid, legally binding” license, but most of these tests have occurred outside of the United States. From what I can tell, cases involving the GPL have largely settled outside of court when based in the United States, or were argued on whether the GPL was legally applied, like in the case of SCO vs IBM, rather than whether the GPL was legally binding itself.
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In another case, Wallace vs FSF, Daniel Wallace compared the GPL to price fixing, as it required software to be free. The FSF won the case, as the judge cited, “The GPL encourages, rather than discourages, free competition and the distribution of computer operating systems, the benefits of which directly pass to consumers. These benefits include lower prices, better access and more innovation.”
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A much newer case involving VMware again tests the GPL. The Software Freedom Conservancy, “claims VMware is using the Linux kernel without respecting the terms of its copyright license, the GPL.” This case may offer a better precedent for WordPress and its derivative works, as it is centered on “module loading” in VMware, “with an insulating layer to allow its kernel to use unmodified Linux drivers.” The case gets murkier than that, as it may not have been as isolated as it was attempted, but the result could be decent precedent for similarly loading WordPress themes and plugins, in my opinion.
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Limited guidance
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Few lawyers want to be the first to test something in court. It’s easier to make a case when there are many cases before you to provide guidance. With the GPL, there is what’s called “limited guidance,” meaning that it’s untested, and therefore the outcome of a GPL case in the US could be very difficult to predict.
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If a lawsuit does occur, it could prove costly to all parties involved, and I think it’s clear that Pearson and Mullenweg both wish that litigation was not happening, though both of them maintain a bit of a “you started it” attitude.
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Without a formal court proceeding, which could last years, it’s going to be near impossible for Matt Mullenweg to fully prevent non-GPL compatible licenses to exist for WordPress themes and plugins. His best method to prevent it is to do what he’s done so far: make an example of bad offenders and cause anyone thinking of using a non-GPL compatible license to reconsider.
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Are all WordPress themes derivative works?
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A key question to whether themes and plugins must be GPL compatible licensed is whether the theme or plugin is a derivative of WordPress itself. If it is derivative, then it is under the umbrella of the GPL’s Copyleft nature.
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Folks disagree a good bit on how themes and plugins should be considered as derivative works, though most either agree with Mullenweg’s strict “spirit of the GPL” view, or at least have molded to avoid being an outcast.
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The strongest argument I’ve seen in favor of all themes being derivative of WordPress — no matter how much or little they rely on WordPress functionality — is from WordPress lead developer Mark Jaquith:
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There is a tendency to think that there are two things: WordPress, and the active theme. But they do not run separately. They run as one cohesive unit. They don’t even run in a sequential order. WordPress starts up, WordPress tells the theme to run its functions and register its hooks and filters, then WordPress runs some queries, then WordPress calls the appropriate theme PHP file, and then the theme hooks into the queried WordPress data and uses WordPress functions to display it, and then WordPress shuts down and finishes the request. On that simple view, it looks like a multi-layered sandwich. But the integration is even more amalgamated than the sandwich analogy suggests.
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Here is one important takeaway: themes interact with WordPress (and WordPress with themes) the exact same way that WordPress interacts with itself. Give that a second read, and then we’ll digest.
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The same core WordPress functions that themes use are used by WordPress itself. The same action/filter hook system that themes use is used by WordPress itself. Themes can thus disable core WordPress functionality, or modify WordPress core data. Not just take WordPress’ ultimate output and change it, but actually reach into the internals of WordPress and change those values before WordPress is finished working with them. If you were thinking that theme code is a separate work because it is contained in a separate file, also consider that many core WordPress files work the same way. They define functions, they use the WordPress hook system to insert themselves at various places in the code, they perform various functions on their own but also interact with the rest of WordPress, etc. No one would argue that these core files don’t have to be licensed under the GPL — but they operate in the same way that themes do!
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It isn’t correct to think of WordPress and a theme as separate entities. As far as the code is concerned, they form one functional unit. The theme code doesn’t sit “on top of” WordPress. It is within it, in multiple different places, with multiple interdependencies. This forms a web of shared data structures and code all contained within a shared memory space. If you followed the code execution for Thesis as it jumped between WordPress core code and Thesis-specific code, you’d get a headache, because you’d be jumping back and forth literally hundreds of times. But that is an artificial distinction that you’d only be aware of based on which file contained a particular function. To the PHP parser, it is all one and the same. There isn’t WordPress core code and theme code. There is merely the resulting product, which parses as one code entity.
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Jaquith’s argument that the theme and WordPress execute together to form a joint “modified work” is the key phrase, I believe. As he states, and I tend to agree, it does not matter that the files are separate or that they can be distributed independently; together, when executed, they are so intertwined that they become a single work.
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That said, the theme is clearly dependent on WordPress itself, which is another common justification that themes are derivative. Explaining this concept is simple: WordPress can be distributed without any theme but those that ship with it by default. But a distributed theme, like Thesis, must be installed and activated using WordPress’s own schema for loading a template, and cannot operate independently of WordPress.
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What about the WordPress REST API?
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Thus far, we’ve discussed the derivative nature of WordPress themes and plugins, which require they operate within the WordPress install. It is a different matter if we consider applications that consume data or interact with WordPress as an outside application.
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The WordPress REST API enables one to interact with or consume data from WordPress, while being wholly independent of the WordPress install. Jaquith makes a clear exception for a scenario like this (and also applies it to technologies like RSS and XML-RPC):
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Something that interacts with these APIs sits entirely outside of WordPress. Google Reader doesn’t become part of WordPress by accessing your feed, and MarsEdit doesn’t become part of WordPress when you use it to publish a post on your WordPress blog. These are separate applications, running separately, on separate codebases. All they are doing is communicating. Applications that interact with WordPress this way are separate works, and the author can license them in any way they have authority to do so.
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The GNU’s take
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The GNU agrees with Jaquith’s take. They provide an FAQ to answer, “”What is the difference between an ‘aggregate’ and other kinds of ‘modified versions’?” The emphasis provided is my own:
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An “aggregate” consists of a number of separate programs, distributed together on the same CD-ROM or other media. The GPL permits you to create and distribute an aggregate, even when the licenses of the other software are non-free or GPL-incompatible. The only condition is that you cannot release the aggregate under a license that prohibits users from exercising rights that each program’s individual license would grant them.
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Where’s the line between two separate programs, and one program with two parts? This is a legal question, which ultimately judges will decide. We believe that a proper criterion depends both on the mechanism of communication (exec, pipes, rpc, function calls within a shared address space, etc.) and the semantics of the communication (what kinds of information are interchanged).
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If the modules are included in the same executable file, they are definitely combined in one program. If modules are designed to run linked together in a shared address space, that almost surely means combining them into one program.
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By contrast, pipes, sockets and command-line arguments are communication mechanisms normally used between two separate programs. So when they are used for communication, the modules normally are separate programs. But if the semantics of the communication are intimate enough, exchanging complex internal data structures, that too could be a basis to consider the two parts as combined into a larger program.
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The GNU argument falls very much in line with Jaquith’s, though admits itself that judges must decide whether it’s the case, in the end.
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The case against The GNU position on derivative works
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The University of Washington School of Law has a section of their website devoted to the, “business, legal and technical consequences of choosing Open Source Software (OSS) or proprietary software.” They cover many of the topics I’ve outlined in this post so far, and in the case of the GPL and derivative works, they believe the GNU is overstepping with an “expansive definition” of derivative works with consequences, “counter to the goals of the proponents of Free Software.”
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The most compelling of multiple derivative works examples they provide is that of subclasses. For example, imagine a class, Some_Theme_Class that extends Some_Core_WordPress_Class. The GPL FAQ is very hardline on the topic (and for what it’s worth, Thesis 2 does extend some WordPress core classes). Washington believes the GNU stance on inheritance is too over-reaching:
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Example 5: Programmer X wishes to write a class D, that is a subclass of existing class B. Class B is subject to the terms of the GPL. If X distributes D, does it have to be licensed under the terms of the GPL?
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The answer given in the GPL FAQ is short and to the point: “Subclassing is creating a derivative work.” In our example, this makes D a work derived from B, and thereby makes D subject to the terms of the GPL upon distribution. This approach attempts to further broaden the reach of the GPL, but it again leads to counter-intuitive results.
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Typical object oriented programming languages include a standard class hierarchy. This hierarchy provides a framework within which application developers can build their programs. The standard classes typically provide useful classes that represent user interface elements (e.g. windows, buttons, etc.), collection classes (for handling collections of data), and input-output abstractions (e.g. files and networking connections). In many object oriented languages, each class must be a subclass of exactly one superclass. And for this reason, the class hierarchies are rooted by a highly generic, standard class called Object. (The question of the superclass of Object is beyond the scope of this article.) The class Object describes only the most general properties and behaviors. For instance, in Java, the class Object only performs a handful of functions. In Java, every class is a subclass (directly or indirectly) of the Object class. Under the GPL approach, then, every program written in Java is a derived work of Object, because every program written in Java by definition consists of classes that inherit from the Object class.
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Whether this argument or any of the others Washington outlines would apply to WordPress themes and/or plugins would, again, need to be settled in court. But Washington does give a compelling argument.
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They conclude with the following:
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In some ways, the apparent weaknesses in the GPL should come as no surprise, as the GPL was born of an era in which the central artifact of software development and distribution was the monolithic executable. In such a universe, software development proceeded principally by modifying the existing source text of programs, compiling source modules, linking the corresponding object files, and distributing the resulting executable. This model of software development and distribution has become increasingly fractured in an era characterized by highly dynamic, late binding, object- and network-based systems. The GPL, consequently, strains to cover these newly arising scenarios.
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To effectuate the goals of the free software movement, the drafters of the GPL urge a generally expansive definition of derivative work. The great irony is, of course, that such an expansive definition would have second order consequences that are exactly counter to the goals of the proponents of Free Software. A broad definition of derivative would give code authors less freedom to create software that they can truly call their own and do with as they please. And if naive analytic approaches such as “subclassing equals derivation” reign, then proprietary vendors such as Microsoft could arguably stake claim to every program ever written in C#, because they authored the original class hierarchy. And since it seems unlikely that courts would employ different standards depending on the goals or ideological motivations of licensors, proponents of free software might want to be careful what they wish for: what’s good for the GNU might not be good for the gander.
\n
Aggressive license agreements
\n
Both the GPL and DIYthemes’ proprietary license could be appropriately identified as aggressive. The Copyleft nature of the GPL annoys many open source advocates, who would prefer a less restrictive license for developers, like the MIT or BSD licenses. The GPL is absolutely an opinionated license.
\n
Pearson’s proprietary license is also aggressive, in the other direction. I’ve never purchased a WordPress-centric product that so strongly forced me to accept a license. Usually, you have to look in the source code or a page on the website for a license; DIYthemes forces you to accept the terms of the proprietary license before you can download the product at all.
\n
Derivative works are not a bright line
\n
The GNU attempts to offer a “bright line” distinction for derivative works. A bright line, in much of the legal analysis I’ve read, is where thing x is so because of thing y, and can be applied across the board. You can clearly see the bright line, and when it has been crossed.
\n
Washington proves the point quite well that the GNU’s bright line approach to derivation is quite challengeable. But I don’t think their arguments prove that WordPress themes in particular are not derivative. I believe, from a legal perspective, it’s fuzzier than a bright line approach, and if I were Mullenweg or anyone defending GPL software, I would not be excited to take the issue to court.
\n
The “spirit of the GPL” is to offer users liberal freedoms, even while restricting developers building on a GPL licensed application. And I believe there is merit in the fact that WordPress, its co-founders, its lead developers, and the vast majority of its copyright holders (contributors) wish to defend the spirit of the license, even if it’s not been tested in court.
\n
Pearson is not in the majority opinion by using a proprietary license, but he is also not definitively in a position of legal wrongdoing. His desire to protect his works from user freedoms with a proprietary license may well be tested all the way to the courts, and he must be prepared to deal with that, but I don’t believe there is clear wrongdoing, legally, with his license.
\n
A tale of idealism
\n
Matt Mullenweg and Chris Pearson are two of the most idealistic people I’ve ever observed. They are near polar opposites, from their business belief systems and even their general world views.
\n
One of the most depressing components of my research was something Pearson told me. I asked him why he doesn’t just get out of it all and do something else. He’s not married to the culture of WordPress bestowed on it by its leaders. He called it, the “zeitgeist of western culture,” with its openness, zen attitude, and more that he feels no need to embrace if he doesn’t want to.
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But he admits that WordPress, “is the most used piece of software to build a website in the world. WordPress was the beneficiary of impeccable timing.” And it’s a tool for him to make his living; it’s his job, and he doesn’t see a need to be in love with every aspect of his job. This is what made me sad, because for most of us that make our living within this space, we were able to escape the “it’s just a job” mentality and be emotionally enriched by what is possible on the open web.
\n
Matt could probably drop his various issues with Pearson and life would go on. The vast majority of WordPress businesses could understand the status quo and live by it, and those that don’t can keep living their lives outside of the approval of Mullenweg, and for that matter, the official WordPress project and website. But he too insists to stand up for his ideals and the web he believes in. He sees himself as a defender of the user, and his defense of the GPL is an extension of his core beliefs on software.
\n
They will never agree on licensing, that much is clear. The question of what’s next is multi-layered.
\n
Will litigation continue?
\n
Undoubtedly, yes, litigation will continue. But the litigation should be viewed as three distinct parts:
\n
\n
In regard to the thesis.com domain, it’s really a sideline issue that resulted from more deep-rooted differences in ideals that turned into a personal spat. Pearson may continue in court to try and get the domain back, but I doubt it. I don’t know if Automattic will relent on the trademark cancellation requests, but I wouldn’t be surprised if they dropped it in some form of settlement.
\n
The patent issue is not over. I believe Automattic and potentially other organizations will challenge Pearson’s patent application using a variety of legal options available. The chances the patent gets approved or holds up long term are unlikely (but yes, it is possible), and I don’t believe there is a significant chance it will have longstanding implications on the WordPress project.
\n
I believe the GPL will continue to be tested in court, and eventually we may have a proper precedent set to put current questions aside. I won’t pretend a guess how it will turn out, because I think it truly depends on many, many factors. I do think that if Matt Mullenweg pursues a case himself, he will be joined by a number of interested organizations, including the Free Software Foundation; or the GPL debate could be settled in court in a completely different dispute, unrelated to WordPress — but have a longstanding impact on products made for WordPress.
\n
\n
Is this debate bad for WordPress?
\n
The way this debate has occurred is bad for WordPress. Neither Matt Mullenweg nor Chris Pearson looks like a saint right now. And parts of the whole thing don’t do a whole lot to further the conversation.
\n
At the root of the debate is licensing, and that debate is worth having.
\n
It is important that we separate the intent and the legal interpretation of the GPL. It is also important that we separate one’s legal ability to not license distributed WordPress products as GPL compatible, versus the business and community consequences that may result from such a decision.
\n
Endmatter
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This post would not be possible without the Post Status Partners and Members that fund the website, and my ability to write about WordPress full time. If you enjoyed this post, please consider becoming a Post Status member to fund more free content, plus loads of great members-only benefits, including a daily-ish newsletter that keeps you covered on the happenings of the WordPress world.
\n
I would also like to thank Matt Mullenweg and Chris Pearson for the interviews they provided me in preparation of this post.
\n
And I’d like to thank my lawyer, Keith Lee (a WordPress fan and blogger himself!) for helping me think through some of the legal matters discussed — though the opinions themselves are my own.
\n
Finally, I’d like to thank the folks that helped me review the post, consider my positions, and organize my thoughts. You know who you are.
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\n
Ryan McCue and the WP REST API team are seeking feedback on the project ahead of the API merging into core. McCue invited comments on the post to find out how and where it’s currently being used, in hopes of identifying any roadblocks developers may be facing.
\n
“We’d love to hear feedback from everyone using this, from JS-only developers coming to WP for the first time, through WordPress plugin and theme developers, all the way through to PHP developers not involved with WordPress,” he said.
\n
Comments on the post provide a nice overview of places where the API is already in use in production all over the WordPress development community. A few examples include:
\n
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Human Made uses the API with client projects, i.e. to create a Node-powered frontend and maintain the familiar WordPress admin.
\n
Reactor uses the API to create mobile apps that digest the API themselves.
A large industrial real estate firm manages its properties via an internal proprietary .NET app with a public-facing site powered by WP. It uses the API to sync property data (in real time) between the internal app and the website so the real estate listings will always be current.
Modern Tribe is building sites that use the REST API to power both Handlebars and full page React templates in themes.
\n
\n
Those are just a small sampling of places where the API is being used to make WordPress more flexible for creating custom solutions. For many who are using the API or hoping to use it, the main hindrance is that it’s not yet in core.
\n
“The biggest issue right now is that the REST API isn’t included in core,” a representative from Ashworth Creative commented. “If we build plugins or a theme that needs to consume data asynchronously, we’d either have to bundle the API and have to maintain it in our repositories as a dependency, or have clients install and maintain it on their own.”
\n
WordPress developer Nate Wright echoed that opinion and is eager to be able to extend it for use in his products, without having to include it as a plugin.
\n
“Put it in core, so that as a plugin developer I can make use of it in my products,” he said. “I built the most popular Restaurant Reservations plugin in the .org repo, and I am eager to add a robust capacity/table management component for it using the REST API and a jQuery/Underscore/Backbone stack.”
\n
Early adopters have the unique opportunity to provide feedback on the REST API and help shape priorities for development. If you are using the API somewhere in the wild, make sure to leave your feedback on McCue’s post to help the team make any necessary changes required before it’s merged into core.
\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:7:\"pubDate\";a:1:{i:0;a:5:{s:4:\"data\";s:31:\"Thu, 23 Jul 2015 21:15:48 +0000\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}s:32:\"http://purl.org/dc/elements/1.1/\";a:1:{s:7:\"creator\";a:1:{i:0;a:5:{s:4:\"data\";s:13:\"Sarah Gooding\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}}}i:19;a:6:{s:4:\"data\";s:13:\"\n \n \n \n \n \n \n\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";s:5:\"child\";a:2:{s:0:\"\";a:5:{s:5:\"title\";a:1:{i:0;a:5:{s:4:\"data\";s:52:\"WPTavern: WPWeekly Episode 200 – The Big Two Oh Oh\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"guid\";a:1:{i:0;a:5:{s:4:\"data\";s:44:\"http://wptavern.com?p=47083&preview_id=47083\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"link\";a:1:{i:0;a:5:{s:4:\"data\";s:58:\"http://wptavern.com/wpweekly-episode-200-the-big-two-oh-oh\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:11:\"description\";a:1:{i:0;a:5:{s:4:\"data\";s:3495:\"
In this special 200th episode of WordPress Weekly, I’m joined by Marcus Couch, Brad Williams, Ronald Huereca, and Ptah Dunbar. Brad, Ronald, and Ptah were among the first to support WordPress Weekly. They helped get the show off the ground and provided momentum.
\n
Seven years have passed since I started WordPress Weekly. In those seven years, each one of my guests have gone on to do great things with WordPress. We find out what they’re up to these days and recall memorable moments of the show. Near the beginning of the show, we held a moment of silence in Kim’s memory.
\n
I had a great time hosting episode 200, but I’m sad that the late Kim Parsell couldn’t celebrate with us. When I started WordPress Weekly in 2008, Kim would often join me on each episode to provide a countdown before I pressed the record button.
\n
She was occasionally a guest on the show. After the show, she would stick around for a half hour to an hour to talk about whatever was on her mind. In many ways, the show offered her an opportunity to connect and speak to WordPress people every week. It was the closest thing to a meetup she could regularly attend.
\n
Thanks to everyone who listens to the show and provides us with valuable feedback. Join us next Wednesday, as we begin the journey to episode 300.
\n
History of WordPress Weekly:
\n
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My first show on Talkshoe.com was 7 years ago on January 11th, 2008.
\n
WordPress 2.3.2 was released.
\n
WordPress 2.5 took the place of 2.4.
\n
Episode 100 was on June 5th 2010.
\n
I took a two year break after episode 117 October 28th, 2011.
\n
I resumed the show on August 16th 2013 which was also my last show on Talkshoe.
\n
Marcus became a co-host January 18th, 2014, on Episode 134.
\n
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Plugins Picked By Marcus:
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Flow-Flow Social Streams lets you display your Facebook, Twitter, and Instagram messages in a responsive grid.
\n
Test Payment Module for Woocommerce gives you the option to test payments in WooCommerce locally without using services such as Paypal or Authorize.net.
\n
DropBox Backup by Supsystic allows you to backup to Dropbox and FTP with one click. You can also restore full or partial backups from DropBox.
\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:7:\"pubDate\";a:1:{i:0;a:5:{s:4:\"data\";s:31:\"Thu, 23 Jul 2015 20:30:55 +0000\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}s:32:\"http://purl.org/dc/elements/1.1/\";a:1:{s:7:\"creator\";a:1:{i:0;a:5:{s:4:\"data\";s:13:\"Jeff Chandler\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}}}i:20;a:6:{s:4:\"data\";s:13:\"\n \n \n \n \n \n \n\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";s:5:\"child\";a:2:{s:0:\"\";a:5:{s:5:\"title\";a:1:{i:0;a:5:{s:4:\"data\";s:65:\"WPTavern: Philadelphia, PA to Host WordCamp US December 4th–6th\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"guid\";a:1:{i:0;a:5:{s:4:\"data\";s:28:\"http://wptavern.com/?p=47068\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"link\";a:1:{i:0;a:5:{s:4:\"data\";s:72:\"http://wptavern.com/philadelphia-pa-to-host-wordcamp-us-december-4th-6th\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:11:\"description\";a:1:{i:0;a:5:{s:4:\"data\";s:1943:\"
Matt Mullenweg announced that Philadelphia, PA, will host WordCamp US December 4th–6th at the Pennsylvania Convention center. Philadelphia will also host WordCamp US in 2016, although no dates have been chosen yet.
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According to Mullenweg, “Having it the same place two years in a row allows us to keep logistics a set variable and really focus on the rest of the event in the second year.” The 2017 and 2018 host cities will be chosen in between the first and second event. This allows the team in the host city to volunteer and gain on-the-ground experience in Philadelphia.
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Out of six cities chosen to possibly host WordCamp US and 1,390 total voters, Tavern readers voted to have it in Phoenix, AZ, citing its warm weather during winter months. Philadelphia, home of the cheesesteak, was a close second.
With only half a year to plan and organize WordCamp US, it will be interesting to see how the first one goes. Let us know if you plan on attending the event and if you’re going to bring ear muffs as Philadelphia during that time of year is cold.
\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:7:\"pubDate\";a:1:{i:0;a:5:{s:4:\"data\";s:31:\"Thu, 23 Jul 2015 17:31:41 +0000\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}s:32:\"http://purl.org/dc/elements/1.1/\";a:1:{s:7:\"creator\";a:1:{i:0;a:5:{s:4:\"data\";s:13:\"Jeff Chandler\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}}}i:21;a:6:{s:4:\"data\";s:13:\"\n \n \n \n \n \n \n\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";s:5:\"child\";a:2:{s:0:\"\";a:5:{s:5:\"title\";a:1:{i:0;a:5:{s:4:\"data\";s:39:\"Matt: WordCamp US to be in Philadelphia\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"guid\";a:1:{i:0;a:5:{s:4:\"data\";s:21:\"http://ma.tt/?p=45259\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"link\";a:1:{i:0;a:5:{s:4:\"data\";s:39:\"http://ma.tt/2015/07/wcus-philadelphia/\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:11:\"description\";a:1:{i:0;a:5:{s:4:\"data\";s:1188:\"
There were amazing applications for teams and cities to host the inaugural WordCamp US, a concept originally floated at the State of the Word last year. It was very hard to make a choice, but can now announce that the birthplace of the United States, Philadelphia, will host the first WCUS on December 4th–6th. They will also host it in 2016, but no dates have been chosen yet.
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Having it the same place two years in a row allows us to keep logistics a set variable and really focus on the rest of the event in the second year. I also want to use it to facilitate experience transfer: We’ll choose the 2017 + 2018 host city in between the first and second event, so that team can volunteer on the ground the second year Philadelphia hosts it to learn from their experience. Hat tip: Cool graphic by Andrew Bergeron.
\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:7:\"pubDate\";a:1:{i:0;a:5:{s:4:\"data\";s:31:\"Thu, 23 Jul 2015 16:38:26 +0000\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}s:32:\"http://purl.org/dc/elements/1.1/\";a:1:{s:7:\"creator\";a:1:{i:0;a:5:{s:4:\"data\";s:4:\"Matt\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}}}i:22;a:6:{s:4:\"data\";s:13:\"\n \n \n \n \n \n \n\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";s:5:\"child\";a:2:{s:0:\"\";a:5:{s:5:\"title\";a:1:{i:0;a:5:{s:4:\"data\";s:84:\"WPTavern: WordPress 4.2.3 is a Critical Security Release, Fixes an XSS Vulnerability\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"guid\";a:1:{i:0;a:5:{s:4:\"data\";s:28:\"http://wptavern.com/?p=47045\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"link\";a:1:{i:0;a:5:{s:4:\"data\";s:93:\"http://wptavern.com/wordpress-4-2-3-is-a-critical-security-release-fixes-an-xss-vulnerability\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:11:\"description\";a:1:{i:0;a:5:{s:4:\"data\";s:3025:\"photo credit: Lock – (license)\n
WordPress users in the Americas woke this morning to find update notices in their inboxes due to a critical security vulnerability. WordPress 4.2.3 was released today and automatically pushed out to sites that have auto-updates enabled.
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Because this is a security release for all previous versions of WordPress, those who do not have automatic update enabled will need to manually update their sites immediately. Core contributor Gary Pendergast explained the severity of the bug in the release post:
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WordPress versions 4.2.2 and earlier are affected by a cross-site scripting vulnerability, which could allow users with the Contributor or Author role to compromise a site. This was reported by Jon Cave and fixed by Robert Chapin, both of the WordPress security team.
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We also fixed an issue where it was possible for a user with Subscriber permissions to create a draft through Quick Draft.
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Pendergast thanked all parties reporting vulnerabilities for responsibly disclosing them to the WordPress security team.
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This release also contains fixes for 20 bugs from 4.2, including one that might require you to update your database before being allowed back into the admin.
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Not all WordPress users who are updating will be greeted with this message, but if you see it, don’t panic. It’s related to one of the bug fixes included in the release.
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“It was a bug fix in 4.2.3, not backported – some versions of PHP didn’t run the utf8mb4 update correctly,” Pendergast said when asked about the required database update.
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Unfortunately, in some instances, clicking the “Update WordPress Database” button may require multiple attempts. This is unusual but Pendergast said that improving database upgrades is high on the team’s list of priorities.
\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:7:\"pubDate\";a:1:{i:0;a:5:{s:4:\"data\";s:31:\"Thu, 23 Jul 2015 14:06:51 +0000\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}s:32:\"http://purl.org/dc/elements/1.1/\";a:1:{s:7:\"creator\";a:1:{i:0;a:5:{s:4:\"data\";s:13:\"Sarah Gooding\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}}}i:23;a:6:{s:4:\"data\";s:13:\"\n \n \n \n \n \n \n\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";s:5:\"child\";a:2:{s:0:\"\";a:5:{s:5:\"title\";a:1:{i:0;a:5:{s:4:\"data\";s:73:\"WPTavern: WordPress Custom Post Type UI Plugin Passes 1 Million Downloads\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"guid\";a:1:{i:0;a:5:{s:4:\"data\";s:28:\"http://wptavern.com/?p=46940\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"link\";a:1:{i:0;a:5:{s:4:\"data\";s:83:\"http://wptavern.com/wordpress-custom-post-type-ui-plugin-passes-1-million-downloads\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:11:\"description\";a:1:{i:0;a:5:{s:4:\"data\";s:5094:\"photo credit: Stephanie McCabe\n
In June of 2010, WordPress 3.0 Thelonious was released with the historic merge of WordPress MU into core and the debut of the brand new Twenty Ten default theme. This pivotal release also gave developers the ability to register their own custom post types. Expanding WordPress’ custom content capabilities beyond simple posts and pages has been critical to the platform maintaining its dominance as the world’s most used CMS.
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Thousands of WordPress developers make a living from products that are based on custom post types. Five years ago, when the feature was still new, you had to know how to write the code to register a new post type. That’s when the folks at WebDevStudios released Custom Post Type UI, a plugin that offers an admin interface for creating and managing post types and their associated taxonomies.
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The company counts more than 30 plugins in its collection on WordPress.org, but Custom Post Type UI is by far the most successful. Last week it passed one million downloads and maintains a 4.6 out of 5-star average rating from users. The plugin is currently active on more than 200,000 WordPress sites.
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Passing the 1 Million Downloads Milestone
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Michael Beckwith, the current maintainer of Custom Post Type UI, published a post detailing the evolution of the plugin’s UI and codebase. His transparent account covers how the team overcame the challenges of their massive codebase overhaul and the undetected bugs that come crawling out of the woodwork with a major release.
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A plugin with a user base in the hundreds of thousands that manages to maintain a nearly 5-star average rating on WordPress.org is a notable achievement, especially when it involves weathering the UI and code updates required to keep pace with WordPress.
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“I believe this milestone represents the fact that making features usable and more user-friendly to the ‘average Joe’ can take you a long ways,” Beckwith said. “Custom Post Type UI made it easier for more people to tap into the power and customization ability that custom post types and taxonomies offer to a WordPress powered website. Because of that ease of use, many have added it to their toolbox for every website they have or work on, and recommend it to their friends.”
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The plugin is being developed on GitHub. Although there are many enhancements under consideration, Beckwith said that no major changes are planned for the near future.
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“I would love more to get more people up-to-date on the current version and let it be the stable version for awhile,” he said.
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“Looking at our stats page, we still have reported active installs using as far back as version 0.6. While I can sit here scratching my head as to why, I also have to consider that that version is stable enough and still meeting the needs of 0.6% of our users.
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“If it is not breaking for them, and there is no security concerns, then it is not all bad that they are still marching on. There is also the minimum version requirement to keep in mind. There are still WordPress installs active and out in the wild that are not running WordPress 3.8 or higher. Until they are, those users are not going to be notified that there is even an update available,” he said.
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If you want to learn more about what it takes to maintain a popular plugin while successfully navigating the years of changes and support, check out WebDevStudios’ 1 million downloads celebration post.
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When menu management was proposed to be merged into WordPress 4.3, a common complaint expressed by readers was that clicking the Widgets menu item in the admin bar loads the customizer instead of the Widgets admin screen. WordPress 4.3 separates the management interfaces by moving the Customize link to the top-level menu of the admin bar. This link opens the customizer, allowing you to manage menus, appearance, and widgets through the customizer interface.
The Dashboard, Themes, Widgets, and Menus links take users to their corresponding admin pages in the backend of WordPress. This makes it clear which interface users are about to enter. The enhancement is a result of ticket #32678 where Helen Hou-Sandí and other WordPress core contributors discussed ways to improve the context of each link over the course of five weeks.
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Within the ticket, Nick Halsey, who has spent a lot of time on the customizer, explains that the approach taken in the ticket addresses short-term problems while setting the stage for future improvements.
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The Customizer gets the visibility it deserves and becomes more conceptually separated from ‘Appearance’, the admin becomes significantly more accessible from the front-end, the often-unhelpful dashboard is de-emphasized, etc. We also have the ability to easily upgrade the Customize link to do a much faster/shinier loading of the Customizer in the future without moving it.
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Notably, the add-content and edit-content links remain separated from the admin menu (and we skip submenus there for simplicity), setting us up to be able to point them to a front-end-contextual content-creating/editing experience if we build that in the future, without moving links around. This minor rearrangement should be able to last several years without things moving around much if at all, even as further adjustments are made to the features they point to.
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On the surface, it appears to be a simple change but a lot of time and effort went into it. It required several core contributors to discuss a variety of mockups, ideas, and flows before the team figured out a solution.
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Separating how users enter each interface will be a welcome enhancement to anyone who prefers one over the other to manage themes, widgets, and menus.
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We now know when Matt Mullenweg discovered Chris Pearson changed Thesis’ license from split GPL to a proprietary one. On April 1st 2014, Siobhan McKeown interviewed Matt Mullenweg for the WordPress history book.
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In the interview, we learn about the history of WordPress themes, the GPL, how Automattic unintentionally created the commercial theme market, why 200 themes were removed from the directory for sponsored links and much more.
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At the 30 minute mark, McKeown asks Mullenweg, at what point did he decide to go to the Software Freedom Law Center to receive clarification on if the default themes that ship with WordPress are derivatives? He responds:
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I believe that was around our engagement with Mr. Pearson. I don’t know if it was before or after the Mixergy interview with our spirited online debate, but it was definitely around that time. I’m not a lawyer! I can read it and I can understand it from a logical point of view, but the Software Freedom Law Center is obviously the world experts in this and having them officially opine is the closest we can get to – it’s the next best thing to having a court case.
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I was actually very excited that perhaps Chris would actually go to court, because as you know there isn’t a ton of case law around the GPL and normally, because no one is stubborn enough to actually go to court over it, and I thought, “Oh, we finally got one!” And I was looking forward to being able to discuss in the U.S. law system and provide the precedent for anyone who comes after us to protect the GPL.
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Because companies like Cisco and LinkSys and huge companies with billions of dollars in resources have opted to not fight it, so you really do need someone who is going to be stubborn enough to fight it.
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At the climax of the debate in 2010, some members of the WordPress community wanted to see the argument go to court so a ruling could set a precedent on when a work becomes derivative.
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At the 33 minute mark, McKeown informs Mullenweg that Thesis switched from a split GPL license to a proprietary license. This is the first time since his debate with Pearson in 2010, that Mullenweg discovers Thesis switched back to a proprietary license. He responds:
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I have not seen that. So we’d have to do a code analysis again. As you know the Software Freedom Law Center says that non-PHP, so non-linked code which can be CSS, images and JavaScript, isn’t required to be GPL. It doesn’t trigger the viral nature of WordPress’ GPL code.
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The stance of the WordPress community was that a theme without images or CSS isn’t much of a theme so, even though something could be legally compliant, if the entire package isn’t providing the same freedoms for users it’s not something that we want to link to or promote. Because it doesn’t really follow the things that we hold dear and true in WordPress.
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On January 15, 2014, Chris Pearson received a copy of Mullenweg’s inquiry into thesis.com from Larry of GetYourDomain.com. This is approximately four months prior to discovering Thesis was being sold under a proprietary license. However, the exact date in which Mullenweg obtained ownership of the domain is unknown.
\nEmail shared by Pearson showing Mullenweg’s interest in the domain\n
The first publicly known use of the domain that confirmed Mullenweg’s ownership was on October 26th, 2014, at WordCamp San Francisco during the Question and Answer session.
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As the interview continues, McKeown asks Mullenweg if he reached out to companies like Template Monster that sells WordPress themes that are not GPL Licensed. He responds:
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We got in touch with everyone that we could, and it was definitely – it was a lot of time. There are times when WordPress core stuff is more than a full-time job for me and now is definitely one of them.
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I see your link to a [inaudible]. There’s always ways to word licenses around multi-site support where perhaps the code is GPL but the developer chooses to not provide support for more than one site unless you buy a special license. So sometimes people interpret those to be a GPL violation when actually they’re not.
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I’m not aware of what Chris has done and I’d like to think that he is supportive – he has done so well from the WordPress community that he’d be supportive of themes continuing to be GPL, especially since his business didn’t crash like he was worried it would.
\n
McKeown jokes that lawyers might have written Thesis’ license agreement. Mullenweg responds, “Well, maybe we’ll dive back into it.” More than 14 months later, Mullenweg has dived back into it with Pearson.
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It’s unclear if in this second round of arguments, Mullenweg will take Pearson to court to settle the GPL derivative argument once and for all.
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BuddyPress 2.2 introduced a Member Type API, which allows developers to register their own unique member types, i.e. teacher, student, coach, etc. This was an exciting addition to BuddyPress but not very accessible to non-technical community managers, since it requires writing your own plugin to utilize it.
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BP Member Type Generator is a new plugin from Brajesh Singh, prolific plugin author and owner of BuddyDev. The plugin makes it easy for site administrators to create and manage member types in the admin – without having to write any code.
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A quick overview of its features includes:
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Create/Edit/Delete Member Types from WordPress admin
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Bulk assign member type to users from the users list screen
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A member type can be marked active/inactive from the edit member type page
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Compatible with multisite installations
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When creating a new member type, administrators have the option to enable a directory that will list all members from that type on one page.
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If you want to add the plugin and separate your members into different types, the task is not as overwhelming as it might sound. When you visit the user listing page in the admin, you can use the plugin’s bulk “change member type” dropdown to bulk assign users to a new member type. (This feature is also available in the Extended Profile section for each individual user in the admin.)
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If you want to make the member types available for selection upon user registration, Singh created a free companion plugin called BP Xprofile Member Type Field that puts this on the frontend. If you want to restrict members from modifying their user type after registration, you can also add the free Non Editable Profile field plugin.
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Please note that BP Member Type Generator cannot detect and manage other member types that have previously been added via code in a plugin. This might create some confusion if you already have existing member types. However, if you’re just starting with setting up and organizing member types, or are willing to reorganize member types, the BP Member Type Generator offers an easy way to do it.
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This plugin is an important and much needed new tool that puts the creation of unique member types into the hands of BuddyPress community administrators, regardless of skill level. You can download BP Member Type Generator for free from WordPress.org. Singh does not officially support his plugins via the WordPress forums, but users can provide feedback via the BuddyDev blog or get professional support on the BuddyDev Premium Support Forums.
My personal list of WordPress consultants has dried up ( some took full time jobs, the rest are always booked solid ). Now I’m directing people to the Recommended Consultants & Resources list from Joey Kudish.
\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:7:\"pubDate\";a:1:{i:0;a:5:{s:4:\"data\";s:31:\"Wed, 22 Jul 2015 14:01:27 +0000\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}s:32:\"http://purl.org/dc/elements/1.1/\";a:1:{s:7:\"creator\";a:1:{i:0;a:5:{s:4:\"data\";s:12:\"Joseph Scott\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}}}i:28;a:6:{s:4:\"data\";s:13:\"\n \n \n \n \n \n \n\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";s:5:\"child\";a:2:{s:0:\"\";a:5:{s:5:\"title\";a:1:{i:0;a:5:{s:4:\"data\";s:90:\"WPTavern: Nick Haskins Receives Cease and Desist Letter for Violating LassoSoft Trademarks\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"guid\";a:1:{i:0;a:5:{s:4:\"data\";s:28:\"http://wptavern.com/?p=46768\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"link\";a:1:{i:0;a:5:{s:4:\"data\";s:100:\"http://wptavern.com/nick-haskins-receives-cease-and-desist-letter-for-violating-lassosoft-trademarks\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:11:\"description\";a:1:{i:0;a:5:{s:4:\"data\";s:4619:\"
A few days ago, Haskins was served a cease and desist letter from LassoSoft. According to LassoSoft, “Lasso is a development platform and is the easiest, quickest and most secure method of supporting custom, data-driven web sites on the market today.”
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Before launching a product, Haskins searches Google to see if similar products exist with the same name, “Apparently we didn’t look hard enough when naming Lasso,” he said.
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Three Requirements That Must Be Met
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Haskins shared the letter to educate others in the business of WordPress. In the letter, attorney’s for LassoSoft point out the company’s registered trademarks and says it commenced using the mark in the US in 1998 and in Canada in 1997.
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LassoSoft claims to have documented at least one case of confusion between the two brands and says the continued use of Lasso will cause even more confusion.
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Attorney’s for LassoSoft provided three requirements that must be met for an amicable end to the dispute:
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Permanently ceasing all use of the term “Lasso” and any trademark which includes or incorporates the term “Lasso”, in connection with any software or related goods and services.
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Removing all references to the term “Lasso” from the Website.
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Removing all references to the term “Lasso” from any marketing materials including flyers, catalogs, etc.
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Haskins has until July 29th to satisfy the requirements and provide LassoSoft with written confirmation that he has permanently ceased all use of the term “Lasso” in association with software.
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Transitioning Momentum
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Rebranding a product that has momentum can be a crushing blow to a business that doesn’t manage the transition correctly. I asked Haskins how he plans to shift momentum from Lasso to the new brand name.
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“The first idea I had, was to let the community rename it, possibly even have a $500 prize to the winning name. By incentivizing a rebranding campaign, together with a concentrated effort on re-educating, along with URL redirects and custom messages, I feel pretty strongly that we’ll be able to move right along without skipping a beat,” he said.
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When it comes to naming a WordPress product and launching it into the WordPress ecosystem, Haskins offers the following advice:
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“Use Google to see if it already exists either in the WordPress ecosystem or in a related field. This may seem like a no-brainer and it’s really common sense, but for some reason, I either never searched or that company never popped up. At any rate, I think you’ll be in good shape by sticking to something with wp prefixed or appended to the name.”
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“Avoid generic terms and verbs because apparently, you can trademark a verb. I’d also run the search again in six months and if it’s a product that you plan on working on for a while, go through the process of getting the term trademarked.”
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In addition to Haskins’ advice, I recommend using a search and discovery process provided by legal counsel familiar with trademark law.
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Help Haskins Rebrand Lasso
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In light of the battle between Chris Pearson and Matt Mullenweg involving patents, GPL, and trademarks, Haskins decided to rebrand Lasso, “There are a lot more important things in life than the name of a plugin for WordPress,” he said.
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Haskins is giving the community an opportunity to rebrand his product. So far, he’s ruled out WP Front End Editor as it’s too similar to the name of a feature plugin that may one day be merged into WordPress core.
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If you have an idea on what to call Lasso, please leave a comment on this post. Sometime next week, Haskins will gather the suggestions and publish a poll where the community can vote on which one is best.
\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:7:\"pubDate\";a:1:{i:0;a:5:{s:4:\"data\";s:31:\"Wed, 22 Jul 2015 01:08:17 +0000\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}s:32:\"http://purl.org/dc/elements/1.1/\";a:1:{s:7:\"creator\";a:1:{i:0;a:5:{s:4:\"data\";s:13:\"Jeff Chandler\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}}}i:29;a:6:{s:4:\"data\";s:13:\"\n \n \n \n \n \n \n\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";s:5:\"child\";a:2:{s:0:\"\";a:5:{s:5:\"title\";a:1:{i:0;a:5:{s:4:\"data\";s:47:\"Matt: There is No Such Thing as a Split License\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"guid\";a:1:{i:0;a:5:{s:4:\"data\";s:21:\"http://ma.tt/?p=45256\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"link\";a:1:{i:0;a:5:{s:4:\"data\";s:42:\"http://ma.tt/2015/07/licenses-going-dutch/\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:11:\"description\";a:1:{i:0;a:5:{s:4:\"data\";s:2845:\"
There’s a term that pops in the WordPress community, “split license”, that we should put to rest. It’s sloppy at best, misleading at worst.
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First, some background. WordPress is under a license called the GPL, which basically says you can do whatever you like with the software, but if you distribute changes or create derivative works they also need to be under the GPL. Think of it like a Creative Commons Sharealike license.
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In the past people weren’t sure if themes for WordPress were derivative works and needed to be GPL. In 2009 we got an outside legal opinion that cleared up the matter saying that the PHP in themes definitely had to be GPL, and for CSS and images it was optional. Basically everyone in the WP community went fully GPL, sometimes called 100% GPL, for all the files required to run their theme (PHP, JS, CSS, artwork). The predicted theme apocalypse and death of WordPress didn’t happen and in fact both theme shops and WordPress flourished, and best of all users had all the same freedoms from their themes as they got from WordPress. It was controversial at the time, but I think history has reflected well on the approach the WP community took.
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As I said the PHP has to be GPL, the other stuff can be something else — many people started to use the term “split license” or “split GPL” to describe this. The problem, especially with the latter, is it leaves out the most important information. “Split GPL” doesn’t say whether the theme is violating WordPress’ license or not (maybe it’s proprietary PHP and GPL CSS), and more importantly doesn’t say what the non-GPL stuff is, which is the part you need to worry about! It also makes it sound like a split license is a thing, when all it really means is there are different licenses for different parts of the work. If something has a “split license” you have no idea what restrictions or freedoms it provides.
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If someone decides to have different licenses for different parts of a theme they ship in one package, it’s probably worth taking a few extra words to spell out what the rights and restrictions are, like “GPL PHP, and a restrictive proprietary license for all other elements included with the theme.” This is really important because if you’re a smart WordPress consumer you should avoid proprietary software, there is always a GPL alternative that gives you the rights and freedoms you deserve, and probably is from a nicer person who is more in line with the philosophy of the rest of WordPress. Vote with your pocketbook, buy GPL software!
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\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:7:\"pubDate\";a:1:{i:0;a:5:{s:4:\"data\";s:31:\"Tue, 21 Jul 2015 20:55:12 +0000\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}s:32:\"http://purl.org/dc/elements/1.1/\";a:1:{s:7:\"creator\";a:1:{i:0;a:5:{s:4:\"data\";s:4:\"Matt\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}}}i:30;a:6:{s:4:\"data\";s:13:\"\n \n \n \n \n \n \n\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";s:5:\"child\";a:2:{s:0:\"\";a:5:{s:5:\"title\";a:1:{i:0;a:5:{s:4:\"data\";s:94:\"WPTavern: Shortcake Bakery Plugin Offers a Suite of Useful Shortcodes for WordPress Publishers\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"guid\";a:1:{i:0;a:5:{s:4:\"data\";s:28:\"http://wptavern.com/?p=46896\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"link\";a:1:{i:0;a:5:{s:4:\"data\";s:104:\"http://wptavern.com/shortcake-bakery-plugin-offers-a-suite-of-useful-shortcodes-for-wordpress-publishers\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:11:\"description\";a:1:{i:0;a:5:{s:4:\"data\";s:4116:\"photo credit: Panettiere – (license)\n
In March, the Shortcake project officially began its journey as a feature plugin with regular meetings for contributors working to make it ready to propose for inclusion in WordPress core. The plugin provides a friendly UI for adding shortcodes and transforms them to render a nice preview in the visual editor.
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Last week, Daniel Bachhuber and the engineering team at Fusion released Shortcake Bakery, a plugin that extends the Shortcake project to supply a suite of handy shortcodes for publishers. The plugin currently includes the following:
“We’ve been steadily making shortcodes for use by the Fusion newsroom since we launched Shortcake in November, and by releasing these universally useful patterns to the world, we hope to create a large repository of structured post elements for use by the WordPress community,” Bachhuber said.
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For example, Shortcake Bakery supplies a friendly UI for embedding an infographic from Infogra.am. The author selects the post element and then pastes in the URL to the infographic. It instantly appears in the post editor with a TinyMCE preview.
Shortcake Bakery also makes it easy to embed a single Facebook post, PDF, image comparison, and other content types that might otherwise prove troublesome to include in WordPress. Each content type is optimized for instant visual preview in the editor.
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Version 0.1.0 includes nine useful post elements that make it easy to embed content from external services commonly referenced by publishers. Shortcodes for Instagram, Tubmlr, and Silk are listed as possible upcoming enhancements on the project’s GitHub issues queue. Shortcake Bakery is an open source plugin and is now available on WordPress.org. It works best when combined with the Shortcake plugin.
\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:7:\"pubDate\";a:1:{i:0;a:5:{s:4:\"data\";s:31:\"Tue, 21 Jul 2015 02:16:59 +0000\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}s:32:\"http://purl.org/dc/elements/1.1/\";a:1:{s:7:\"creator\";a:1:{i:0;a:5:{s:4:\"data\";s:13:\"Sarah Gooding\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}}}i:31;a:6:{s:4:\"data\";s:13:\"\n \n \n \n \n \n \n\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";s:5:\"child\";a:2:{s:0:\"\";a:5:{s:5:\"title\";a:1:{i:0;a:5:{s:4:\"data\";s:77:\"WPTavern: WP Rocket Reports $355K in Annual Revenue After 2 Years in Business\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"guid\";a:1:{i:0;a:5:{s:4:\"data\";s:28:\"http://wptavern.com/?p=46719\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"link\";a:1:{i:0;a:5:{s:4:\"data\";s:86:\"http://wptavern.com/wp-rocket-reports-355k-in-annual-revenue-after-2-years-in-business\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:11:\"description\";a:1:{i:0;a:5:{s:4:\"data\";s:4872:\"
At that time, WP Rocket was entering unproven territory as the first major caching plugin to launch with a 100% commercial model. Could the plugin succeed in a market dominated by free caching solutions like W3 Total Cache and WP Super Cache?
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WP Rocket has the numbers to prove that WordPress users are willing to pay for an easy-to-configure solution to site optimization. In February, the 100% bootstrapped company published a transparency report showing that the product was now active on 15,000+ websites and averaging $35K in monthly revenue. Six months later, the plugin is now active on more than 32,000 websites. From July 2014 – July 2015, WP Rocket reports that the company pulled in a total of $351,097 in revenue.
WP Rocket has been successful in identifying ways to stand out among established competitors. During our initial tests of the plugin, we found that it took under a minute to configure caching for a small blogging site using its simple, basic settings panel. Without even touching the more advanced options, such as DNS prefetching and file exclusions, we were able to reduce the page size and load time by roughly 50%.
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Inspired by a recent three-month stay in San Francisco, WP Rocket developers and co-founders Jonathan Buttigieg and Jean-Baptiste Marchand-Arvier are now working to diversify their product offerings.
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“WP Rocket will be one product among others from our startup and not the only one,” Marchand-Arvier said. “We want to have a portfolio of products and not depend on only one.”
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To that end, the company is dipping its toes into multiple potentially welcoming revenue streams, including plugins, themes, and SaaS.
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“For the past few months, Julio has been working on a security plugin,” Marchand-Arvier said. “This is going to be a great challenge for us as we experiment with a freemium model for the first time, and because there are great competitors in the space, like WordFence and iThemes Security.
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WP Rocket currently has a dedicated team working on Imagify, an image compression toolkit and their first SaaS venture. The company also plans to enter the theme market with its own shop.
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“We want to take on that huge challenge which will be very different compared to selling a plugin,” Marchand-Arvier said.
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WP Rocket’s founders believe that building a strong company culture will be one of the key factors to their continued success.
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“To work in a mostly remote team can create a lack of human connection,” Marchand-Arvier said. “That’s why we’ve decided to organize a ‘startup retreat’ every year.” This decision was inspired by the founders’ 2014 trip to explore Silicon Valley, a pivotal event that changed the way they approached business in the WordPress ecosystem.
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“This [trip] transformed three guys who were selling a WordPress plugin into a Startup of eight people (today) with a strong company culture,” he said.
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If the success of WP Rocket’s caching plugin is any indication, WordPress users should be on the lookout for the company to bring a new twist into other existing product niches. Momentum is running high on their currently incubating projects with Imagify on track to launch in the upcoming weeks.
Due to some distractions and mishandling of scheduled posts on my part, I broke my blogging streak. I got up to 198 days, which isn’t bad, and I’m looking forward to beating it next time. A lot of people might not know this, but if you’re on WordPress.com or run Jetpack when you start a posting streak it will give you a notification high-five every day you continue it, this was the last one I got:
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\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:7:\"pubDate\";a:1:{i:0;a:5:{s:4:\"data\";s:31:\"Sat, 18 Jul 2015 13:08:47 +0000\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}s:32:\"http://purl.org/dc/elements/1.1/\";a:1:{s:7:\"creator\";a:1:{i:0;a:5:{s:4:\"data\";s:4:\"Matt\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}}}i:33;a:6:{s:4:\"data\";s:13:\"\n \n \n \n \n \n \n\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";s:5:\"child\";a:2:{s:0:\"\";a:5:{s:5:\"title\";a:1:{i:0;a:5:{s:4:\"data\";s:74:\"WPTavern: Mullenweg and Pearson Square Off on Patents, GPL, and Trademarks\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"guid\";a:1:{i:0;a:5:{s:4:\"data\";s:28:\"http://wptavern.com/?p=46814\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"link\";a:1:{i:0;a:5:{s:4:\"data\";s:82:\"http://wptavern.com/mullenweg-and-pearson-square-off-on-patents-gpl-and-trademarks\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:11:\"description\";a:1:{i:0;a:5:{s:4:\"data\";s:8449:\"
“I think the most important place to start is by asking: Why would Automattic—a website software company with over $300 million in funding—buy thesis.com when I owned the trademark for Thesis in the website software space?” Pearson asked.
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In February 2013, Pearson started negotiations with a domain broker named Larry of GetYourDomain.com in an attempt to purchase thesis.com. He opened with an offer of $37,500 which he considered to be more than enough for an unused domain. After months of negotiating, the deal fell through.
\nEmail shared by Pearson showing Mullenweg’s interest in the domain\n
“I didn’t see how Matt could justify buying the domain for $100,000. Because of my trademark, there was no way he could legally use the domain for Automattic, and therefore, I didn’t believe there was a reason for him to spend that much money,” Pearson said.
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Nine months after negotiations failed, Pearson received an email from Larry asking if he’d like to renegotiate since Mullenweg showed interest in the domain. Further negotiations went nowhere and Mullenweg won the domain for $100K.
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News of Mullenweg’s purchase didn’t reach the public until he replied to a question about WordPress’ relationship with commercial theme providers at the 2014 State of the Word Q&A. In his response, he encouraged the audience to visit Thesis.com. Notice Mullenweg’s delivery and how the crowd reacts to his announcement.
Principles? Matt spent $100,000 to buy thesis.com—a domain in which he had no legitimate business interest—forwarded the domain to his property, and violated my trademark.
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This is ironic considering how vigilant Matt has been about protecting the WordPress trademark—especially as it relates to domain names.
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Pearson goes on to describe his duty to protect to his trademark and the details of the UDRP Case Ruling, as well as the fallout regarding the court’s decision in Automattic’s favor.
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“It’s time for the community to ask itself if using $300 million in funding to purchase $100,000 domains, fund aggressive lawsuits, and fuel unending drama is properly representative of the WordPress project,” he said.
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Pearson admitted to “being a jerk” both in the post and the comments. This admission is based on his attitude and the way he presented himself in 2010 in the interview with Andrew Warner on Mixergy. Mullenweg focused on the fact that Pearson changed the licensing structure of Thesis so that part of it is incompatible with the GPL:
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“So why do the exact same thing you did before, change your license to violate the GPL and take rights away from your users? And then litigate against someone else?” Mullenweg asked.
\n
He is referring to Thesis’ license agreement customers agree to when they purchase the theme. The agreement has terms that take user freedoms away that GPL licensed software provides. Here are a few of terms in the agreement:
\n
\n
You can’t sell, rent, or otherwise transfer the software to anyone else.
\n
The license provides you, and only you, with the rights to use the software for its intended purpose.
\n
Other than for educational purposes, any modification of the Thesis “core” is prohibited.
\n
\n
Mullenweg is well known as a zealous protector of the GPL and users’ rights. However, Pearson and many others perceived his comments on licensing to be a distraction from the main issue.
\n
In responding to commenters on whether the issue is dead, he said:
\n
The issue isn’t dead — Chris went back on his word and re-changed his license to be 100% proprietary and violate the GPL, sneakily sometime in the past 5 years since the last time he did that. He also patented how themes work, and color pickers.
\n
The patent Mullenweg is referring to was published in September of 2012. The patent describes systems, servers, and methods for managing websites using the Thesis software. One of the fears is that the patent is vague and closely describes how WordPress themes work in general, although Pearson claims the patent has nothing to do with WordPress.
In October 2012, I released an all-new version of Thesis that carried the same name as the original (which had a split-GPL license), but that’s where the similarities stopped.
\n
The new Thesis is not a Theme—it is an operating system for templates and design. This system runs Skins and Boxes, which are similar to Themes and Plugins, but with a boatload of built-in efficiencies that Themes and Plugins cannot provide.
\n
Skins and Boxes carry MIT licenses, which are not only open source, but also easy for anyone to understand and use.
\n
There is nothing sneaky about the licensing structure that has been in place since October 2012. DIYthemes customers must agree to the proprietary licensing on the Thesis core before downloading and using the software.
\n
After Mullenweg purchased the domain, he received no personal communication from Pearson on the issue until Automattic was hit with litigation. The litigation stems from Pearson trying to protect his trademark.
\n
“I don’t know the last time I got an email from Chris directly (3+ years?), and myself and Automattic didn’t hear anything from him before we got the litigation notice he was trying to seize the domain,” Mullenweg commented. “No questions, no concerns, no offer to resolve, no discussion, we were just hit with legal action out of the blue.”
\n
In a comment published on Pearson’s blog post, Mullenweg contends that Pearson is repeating the same mistake he made in 2010 by not licensing Thesis as GPL.
\n
“It doesn’t matter if you admit what you did was wrong in the past if you go and do the exact same thing again: violate the GPL, and make it worse by patenting common theme practices,” he said.
\n
Up until this point, Mullenweg has declined to comment directly on Automattic’s interest in purchasing thesis.com in the first place. There are a lot of forces at play, including patents, GPL adherence, trademarks, and domain names. This is a developing and complicated story that we’ll continue to keep our eyes on.
WordPress has a whitelist of 31 trusted sites from which users can oEmbed content, but one source is noticeably missing – WordPress itself. During this week’s feature plugin chat, Pascal Birchler and a group of contributors proposed the idea of oEmbed for WordPress Posts:
\n
Basically, we want to make WordPress an oEmbed provider. Users should be able to paste an URL from a WordPress blog and the post gets embedded right away. Difficulties here are discovering other WordPress sites as oEmbed providers and whitelisting them. The oEmbed endpoint requires the WP-API to be in use, so this can’t land in core until the API does.
\n
The oEmbed API proof-of-concept feature plugin is currently in development on GitHub. It requires WordPress 4.3 beta 3 or later and version 2 of the WP REST API plugin.
\n
Mel Choyce, author of the trac ticket requesting the feature, created a mockup of how embedded WordPress posts might look:
\n
\n
The ticket is home to an active discussion with excellent reasons on both sides of the argument for why this should or should not be included in core, highlighting the many considerations that would be involved with having oEmbed discovery turned on. Tackling abuse of the feature could also pose a significant challenge.
\n
The feature plugin is still in the early development stages and discussion regarding its implementation is ongoing. Birchler said the team needs help with design and development, particularly with the oEmbed auto-discovery part of the project. If you’d like to get involved with the discussion, you can join in the weekly chats in the #feature-oembed WordPress Slack channel.
\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:7:\"pubDate\";a:1:{i:0;a:5:{s:4:\"data\";s:31:\"Fri, 17 Jul 2015 22:51:55 +0000\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}s:32:\"http://purl.org/dc/elements/1.1/\";a:1:{s:7:\"creator\";a:1:{i:0;a:5:{s:4:\"data\";s:13:\"Sarah Gooding\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}}}i:35;a:6:{s:4:\"data\";s:13:\"\n \n \n \n \n \n \n\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";s:5:\"child\";a:2:{s:0:\"\";a:5:{s:5:\"title\";a:1:{i:0;a:5:{s:4:\"data\";s:87:\"WPTavern: New Roots Radio Podcast Discusses WordPress and Modern Web Development Topics\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"guid\";a:1:{i:0;a:5:{s:4:\"data\";s:28:\"http://wptavern.com/?p=46679\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"link\";a:1:{i:0;a:5:{s:4:\"data\";s:97:\"http://wptavern.com/new-roots-radio-podcast-discusses-wordpress-and-modern-web-development-topics\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:11:\"description\";a:1:{i:0;a:5:{s:4:\"data\";s:3530:\"
\n
Ben Word and the team behind Roots are launching a new WordPress-related podcast called Roots Radio. Earlier this year, Word rebranded the Roots starter theme as “Sage” under the Roots organization as part of a long-term plan to make it framework-agnostic. Opening up the starter theme to be available for use with a variety of frontend frameworks means that the Roots community is utilizing a wide range of technologies for development.
\n
The new podcast was created to discuss WordPress and Roots development and will also explore general modern web development topics. The inaugural episode introduces Roots team members, many of whom use WordPress and others who are more active outside of WordPress development. They also discuss their individual WordPress workflows, dependency management, and project structure.
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If you’re interested in a smoother WordPress workflow, listen to Roots Radio, whether you use Roots or not. https://t.co/vhocxb9tkC
Ben Word and Scott Walkinshaw recently appeared on The Changelog podcast, a weekly show that covers the intersection of software development and open source, to discuss “Modern WordPress using Bedrock and Sage.”
\n
“After Scott and I appeared on the Changelog podcast, the guys on the team wanted to get something going,” Word said. Even though the WordPress community already has many regular podcasts devoted to news, business, and development, Word believes that the Roots team has something unique to offer with their experience and dedication to using modern web development tools.
\n
He shared a sneak preview of some of the topics the team plans to cover in future episodes of Roots Radio:
\n
\n
Deployments
\n
Theme wrapper and DRY
\n
Security
\n
Composer
\n
Forking WordPress
\n
Open Source Support/Maintenance/Burnout
\n
Keeping Roots projects up-to-date
\n
Framework agnostic workflow
\n
Theming tips and tricks
\n
How to contribute to Roots / open source
\n
Stepping outside of WordPress land
\n
Unit tests
\n
\n
Word confirmed that Roots Radio will have guests on upcoming episodes. If these topics have piqued your interest, you can subscribe to the podcast via iTunes or RSS. New episodes will be released every couple of weeks.
\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:7:\"pubDate\";a:1:{i:0;a:5:{s:4:\"data\";s:31:\"Fri, 17 Jul 2015 20:24:58 +0000\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}s:32:\"http://purl.org/dc/elements/1.1/\";a:1:{s:7:\"creator\";a:1:{i:0;a:5:{s:4:\"data\";s:13:\"Sarah Gooding\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}}}i:36;a:6:{s:4:\"data\";s:13:\"\n \n \n \n \n \n \n\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";s:5:\"child\";a:2:{s:0:\"\";a:5:{s:5:\"title\";a:1:{i:0;a:5:{s:4:\"data\";s:71:\"WPTavern: WordPress 4.3 Beta 3 Adds Site Icon Feature to the Customizer\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"guid\";a:1:{i:0;a:5:{s:4:\"data\";s:28:\"http://wptavern.com/?p=46676\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"link\";a:1:{i:0;a:5:{s:4:\"data\";s:81:\"http://wptavern.com/wordpress-4-3-beta-3-adds-site-icon-feature-to-the-customizer\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:11:\"description\";a:1:{i:0;a:5:{s:4:\"data\";s:4288:\"
WordPress 4.3 beta 3 was released this week right on schedule, and beta 4 is expected to arrive next Wednesday. This release includes more than 140 fixes and improvements since last week’s beta.
\n
One of the most important changes you’ll notice is that the Site Icon feature is now available in the customizer in addition to its spot under General > Settings. The new panel is called Site Identity and it includes the site title, tagline, and the icon upload controls.
\n
\n
“The feature is now complete and requires lots of testing,” WordPress 4.3 release lead Konstantin Obenland said in the announcement. “Please help us ensure the site icon feature works well in both Settings and the Customizer.”
\n
Mark Jaquith’s work to improve passwords has also been added to the installation process so that administrators will be prompted to select a strong password when setting up a new site. This screenshot from Ryan Boren’s most recent “Today in the Nightly” update shows the password strength meter’s feedback added to the UI.
Boren also highlighted the value of the new Markdown-esque patterns recognized in the post editor and their convenience for mobile users. Instead of trying to format HTML on a tiny screen, users will be able to take advantage of the new shortcuts which require fewer keystrokes.
\n
“Create bulleted lists, ordered lists, and blockquotes using markdown like patterns,” he said. “I find this particularly handy on phones when the editor toolbar is offscreen.”
Beta 3 also improves the accessibility of comments and media list tables with a better design for comment bubbles and focus styling for row toggles. Obenland welcomes feedback on the accessibility improvements from those who are using WordPress with screen readers.
\n
With 140 changes in beta 3, a new round of testing is in order. You can help by installing the WordPress Beta Tester plugin on a development site and reporting any bugs you find in the recent improvements. The official WordPress 4.3 release is now just four weeks away.
In this episode of WordPress Weekly, Marcus Couch and I preview WordPress 4.3. We discuss what WordPress.tv should do with old videos now that the site is six years old. There’s a conference this weekend devoted to the Genesis Framework and we let you know how you can watch it for free.
\n
Theme translations and language packs are on their way to the WordPress theme directory. Last but not least, we congratulate Topher DeRosia on reaching his funding goals to attend WordCamp Pune, India.
\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:7:\"pubDate\";a:1:{i:0;a:5:{s:4:\"data\";s:31:\"Thu, 16 Jul 2015 19:02:22 +0000\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}s:32:\"http://purl.org/dc/elements/1.1/\";a:1:{s:7:\"creator\";a:1:{i:0;a:5:{s:4:\"data\";s:13:\"Jeff Chandler\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}}}i:38;a:6:{s:4:\"data\";s:13:\"\n \n \n \n \n \n \n\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";s:5:\"child\";a:2:{s:0:\"\";a:5:{s:5:\"title\";a:1:{i:0;a:5:{s:4:\"data\";s:78:\"WPTavern: How to Give Back to the WordPress Foundation when Shopping on Amazon\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"guid\";a:1:{i:0;a:5:{s:4:\"data\";s:28:\"http://wptavern.com/?p=46683\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"link\";a:1:{i:0;a:5:{s:4:\"data\";s:88:\"http://wptavern.com/how-to-give-back-to-the-wordpress-foundation-when-shopping-on-amazon\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:11:\"description\";a:1:{i:0;a:5:{s:4:\"data\";s:5051:\"
Consumer disappointment ran high yesterday when Amazon Prime Day failed to deliver on its ambitious claim to have “more deals than Black Friday.” Prime customers were surprised to find modest deals on knee braces, shoe horns, and pet grooming kits instead of steep discounts on shiny electronics.
The world was optimistic that if any company could create a consumer holiday out of thin air, Amazon would be the one to do it. Despite Prime Day’s humor-inspiring failure, consumer obsession with the online retail giant isn’t likely to wane anytime soon. In fact, the company reported that its “‘Prime Day’ peak order rates surpassed that of 2014’s Black Friday” early in the day.
\n
If you’re a die hard Amazon shopper, you’ll probably continue on as if Prime Day never happened. Here’s how you can do something good for WordPress while you’re at it:
\n
The AmazonSmile Foundation enables shoppers to support their favorite charitable organizations when making purchases, at no extra cost. If you select a charity, AmazonSmile will automatically donate 0.5% of the purchase price from your eligible purchases. The WordPress Foundation is among the nearly one million organizations that you can support.
\n
\n
To sign up, simply visit Smile.Amazon.com and select the WordPress Foundation. You’ll be presented with options that will help you navigate to Smile.Amazon.com more conveniently the next time you shop. If you have already selected a charity and want to change it, you can visit your account settings to search and select a new organization.
\n
\n
What does the WordPress Foundation do?
\n
Before you opt to support the WordPress Foundation, it’s important to know what it’s all about. The 501(c)3 non-profit organization was established “to further the mission of the WordPress open source project: to democratize publishing through Open Source, GPL software.” Matt Mullenweg created the charity to ensure that future generations will have access to WordPress as the project’s leadership and contributor base continue to evolve. It also exists to protect the WordPress and WordCamp trademarks and logos.
\n
A large portion of donations to the foundation go towards subsidizing WordCamp expenses, including video production of presentations for WordCamp.tv. The foundation also covers Meetup.com organizer dues for those who run WordPress meetups. At the beginning of this year, the foundation created a new traveling scholarship for women attending WordCamp US, in memory of Kim Parsell, a prolific WordPress contributor who passed away this year.
\n
When you support the WordPress Foundation, you are supporting a variety of community initiatives that help ensure the future of WordPress for years to come. Rose Goldman, who helps manage the foundation, recently set the organization up on AmazonSmile. So far, she said the donations from Amazon represent just a trickle of the budget, but that’s probably due to lack of awareness of AmazonSmile. If you haven’t yet selected a charity for automatic donations from AmazonSmile, the WordPress Foundation is a worthy cause.
\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:7:\"pubDate\";a:1:{i:0;a:5:{s:4:\"data\";s:31:\"Thu, 16 Jul 2015 18:52:07 +0000\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}s:32:\"http://purl.org/dc/elements/1.1/\";a:1:{s:7:\"creator\";a:1:{i:0;a:5:{s:4:\"data\";s:13:\"Sarah Gooding\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}}}i:39;a:6:{s:4:\"data\";s:13:\"\n \n \n \n \n \n \n\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";s:5:\"child\";a:2:{s:0:\"\";a:5:{s:5:\"title\";a:1:{i:0;a:5:{s:4:\"data\";s:54:\"WPTavern: What Should WordPress.tv Do with Old Videos?\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"guid\";a:1:{i:0;a:5:{s:4:\"data\";s:28:\"http://wptavern.com/?p=46713\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"link\";a:1:{i:0;a:5:{s:4:\"data\";s:63:\"http://wptavern.com/what-should-wordpress-tv-do-with-old-videos\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:11:\"description\";a:1:{i:0;a:5:{s:4:\"data\";s:4208:\"photo credit: tvs – (license)\n
WordPress.tv launched in January of 2009 and since then has become one of the largest repositories of information dedicated to WordPress. To put that in perspective, WordPress 2.8 and 2.9 were released the same year.
\n
However, with more than six years of content available, the team has run into a problem. On July 3rd, Brash Rebel, who helps manage WordPress.tv, asked if there should be a user interface for outdated content.
\n
A reality we are now facing is the fact that the software we know and love has evolved and changed considerably over this time period, thus rendering much of the early content on this site no longer applicable to users of more current releases of WordPress. In today’s TV team Slack meeting the question was raised about how to properly address outdated, deprecated, no-longer-accurate content.
\n
The first question considered is whether to keep or delete old content, specifically, videos in the How To category. Since so many people watch older tutorial style videos, the team decided that removing the content permanently from the site is not the best course of action. The other question considered is whether older presentations on specific subjects should be deleted.
\n
For example, the following two sessions are about the same subject but four years apart. The content in the 2015 video is more likely to match the Google Analytics experience of today.
The team also discussed a variety of ideas on how to display information to viewers that they’re watching outdated content. These included, text prompts, information bars, links, and determining the best method to indicate videos don’t reflect the current WordPress experience.
\n
Rebel says the goal isn’t to strictly deal with the issue today, but also set a precedence for the future. As more WordCamps occur across the globe and more screencasts show up on WordPress.tv, the team needs to figure out a balance between displaying old content and making the most out of fresh content.
\n
Mimic the Plugin Directory
\n
I’m happy that the team won’t delete old videos. As someone who writes about WordPress everyday, the videos on WordPress.tv contain a wealth of knowledge. It would be a shame to see so much information deleted.
\n
I think the best and easiest solution is to mimic the WordPress plugin directory in how it deals with plugins that haven’t been updated in two years or more. A prominent message displays on the page telling the viewer that the content they’re watching is outdated. It could be taken a step further by showing the viewer a list of related videos that are more recent.
\n
I encourage you to read the blog post and the associated comments as they contain some good ideas. What do you think should be done with old content on WordPress.tv?
Hilarious! I can’t find any recordings of Joshua playing that classic bebop song, but here’s a Charlie Parker recording:
\n
\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:7:\"pubDate\";a:1:{i:0;a:5:{s:4:\"data\";s:31:\"Thu, 16 Jul 2015 15:12:00 +0000\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}s:32:\"http://purl.org/dc/elements/1.1/\";a:1:{s:7:\"creator\";a:1:{i:0;a:5:{s:4:\"data\";s:4:\"Matt\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}}}i:41;a:6:{s:4:\"data\";s:13:\"\n \n \n \n \n \n \n\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";s:5:\"child\";a:2:{s:0:\"\";a:5:{s:5:\"title\";a:1:{i:0;a:5:{s:4:\"data\";s:80:\"WPTavern: Explore the WordPress REST API with the New Interactive Console Plugin\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"guid\";a:1:{i:0;a:5:{s:4:\"data\";s:28:\"http://wptavern.com/?p=46685\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"link\";a:1:{i:0;a:5:{s:4:\"data\";s:90:\"http://wptavern.com/explore-the-wordpress-rest-api-with-the-new-interactive-console-plugin\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:11:\"description\";a:1:{i:0;a:5:{s:4:\"data\";s:3697:\"
\n
WordPress REST API project lead Ryan McCue, in cooperation with Automattic’s Engineering team, released a REST API Console plugin on WordPress.org today. It’s a basic console that fits right into the WordPress admin and allows you to explore the API, make small changes, and find out what your site is exposing.
\n
“This is a forked version of the WP.com console that myself and members of the Apollo team at Automattic worked on,” McCue told the Tavern. The console was converted in approximately four casual days, and McCue credits Beau Collins for this, as he originally wrote the majority of the console for developers working on WordPress.com.
\n
“It’s pretty useful for exploring the API as a learning tool, but also for developers who are extending the API to get a sense of how their stuff fits in,” he said.
\n
The REST API Console plugin requires the WP REST API plugin version 2.0 or later. You can find this on the GitHub project page and version 2 should be up on WordPress.org within the next day or two. Once you have both plugins installed, the console is visible in the admin under Tools > Rest API Console.
\n
\n
You can actually make changes to your site using the console, so it’s advisable to install it on a local site and play with it there. While the GET requests can’t change anything, the other types can edit or delete posts (which would end up in your trash).
\n
The plugin can only connect to the local site you’re currently on and cannot access remote WordPress sites. McCue recommends using something like Postman or Paw if you want to play around with remote sites.
\n
In the future, he hopes to add more features and improve the plugin’s parameter documentation.
\n
“The older WordPress.com console had the ability to click through to links, so I’d like to re-add that at some point,” he said. “The parameter documentation and tooling hasn’t been fleshed out yet, but the plan is to do it eventually – we’re working on exposing more from the API itself, too.”
\n
If you want to tinker with the API but don’t have a local testing site handy, check out the live demo at demo.wp-api.org where you can click around to explore. This will save you the trouble of installing the plugin, if you just want to try it out. Also, you can’t perform any destructive changes there. Version 2 of the WP REST API plugin should be available on WordPress.org within 24-48 hours.
\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:7:\"pubDate\";a:1:{i:0;a:5:{s:4:\"data\";s:31:\"Thu, 16 Jul 2015 00:31:45 +0000\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}s:32:\"http://purl.org/dc/elements/1.1/\";a:1:{s:7:\"creator\";a:1:{i:0;a:5:{s:4:\"data\";s:13:\"Sarah Gooding\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}}}i:42;a:6:{s:4:\"data\";s:13:\"\n \n \n \n \n \n \n\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";s:5:\"child\";a:2:{s:0:\"\";a:5:{s:5:\"title\";a:1:{i:0;a:5:{s:4:\"data\";s:106:\"WPTavern: WordPress Theme Review Team Unanimously Approves Roadmap to Improve Directory and Review Process\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"guid\";a:1:{i:0;a:5:{s:4:\"data\";s:28:\"http://wptavern.com/?p=46551\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"link\";a:1:{i:0;a:5:{s:4:\"data\";s:116:\"http://wptavern.com/wordpress-theme-review-team-unanimously-approves-roadmap-to-improve-directory-and-review-process\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:11:\"description\";a:1:{i:0;a:5:{s:4:\"data\";s:2613:\"
The Theme Review Team has spent the last two months collecting data from surveys to discover common pain points people experience using the theme directory and going through the theme review process. The results of those surveys were used to create a roadmap of areas to focus on.
\n
In yesterday’s meeting, the Theme Review Team voted and those in attendance unanimously approved the roadmap.
\nPhase One Roadmap Approved\n
One of the key parts to the roadmap is creating groups with a scope of responsibilities. The groups include:
\n
\n
Directory
\n
Documentation
\n
Tools
\n
Reviews and queues
\n
UX and research
\n
\n
Each group needs a point person who acts as the communication bridge between the group and Theme Review Team. Tammie Lister explains what the point person’s role is within a group.
\n
This person will report weekly what is going on during the chats. They will also post on the make.blog each week about what is going on in each group. This should ensure we keep up communication and make sure things get done.
\n
They’re not necessarily in charge of getting things done but rather, act as a facilitator to make sure the group stays on track.
\n
One part of the roadmap that I’m interested in is the possibility of a report button added to the theme directory to allow users to report themes. If this happens, it will be interesting to see how it’s used or abused and whether it adds any additional work load to the theme reviewers.
\n
The roadmap looks solid and shows the team is focused on improving several aspects of the Theme Directory. This is a great opportunity for new contributors to get involved with the project. If you’re interested in joining any of the groups within the Theme Review Team, please visit the #themereview channel on Slack and let the team know.
\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:7:\"pubDate\";a:1:{i:0;a:5:{s:4:\"data\";s:31:\"Wed, 15 Jul 2015 21:10:12 +0000\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}s:32:\"http://purl.org/dc/elements/1.1/\";a:1:{s:7:\"creator\";a:1:{i:0;a:5:{s:4:\"data\";s:13:\"Jeff Chandler\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}}}i:43;a:6:{s:4:\"data\";s:13:\"\n \n \n \n \n \n \n\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";s:5:\"child\";a:2:{s:0:\"\";a:5:{s:5:\"title\";a:1:{i:0;a:5:{s:4:\"data\";s:72:\"WPTavern: Proper Lite: A Free and Flexible WordPress Theme for Creatives\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"guid\";a:1:{i:0;a:5:{s:4:\"data\";s:28:\"http://wptavern.com/?p=46585\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"link\";a:1:{i:0;a:5:{s:4:\"data\";s:81:\"http://wptavern.com/proper-lite-a-free-and-flexible-wordpress-theme-for-creatives\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:11:\"description\";a:1:{i:0;a:5:{s:4:\"data\";s:3530:\"
Last November, ModernThemes officially launched its free WordPress themes site and has been gradually adding to its collection hosted on WordPress.org. Founders Robbie Grabowski and Mike Driscoll launched the site with a commitment to produce themes that support the native customizer and keep plugin functionality separate while still being “plugin-friendly.”
\n
Proper Lite is ModernThemes’ latest release, created to be fully compatible with their new library of free plugins that add functionality like shortcodes, widgets, sidebars, services, testimonials, projects, etc.
\n
The theme features a fullscreen homepage hero section with multiple controls for customizing the background, text, and buttons.
\n
\n
Proper Lite was designed with a modular homepage layout that supports three flexible widget areas where you can drop in portfolio items, blogs, testimonials, or any other content you choose. This is one of the reasons why ModernThemes calls it their most flexible free theme to date.
\n
In addition to the default template, Proper Lite includes Homepage, Full Width, and Left Sidebar templates. It also has specific styling for various content blocks added from the plugin library, as you can see in the live demo.
\n
\n
Proper Lite has an amazing array of controls included in the customizer. Users can easily adjust Google Fonts, logos and icons, nearly every color used in the theme, social media icons, a footer call-to-action, the number of columns in the widget areas, and much more. The theme was not created with a set, inflexible design. Versatility is one of its key features.
\n
\n
Proper Lite, like other themes from ModernThemes, has extensive documentation available on the website for every section included in the theme. While this theme is heavily geared toward creatives with an emphasis on fullwidth images and portfolio content, it is also suitable for personal blogs, agencies, and creative businesses, thanks to the wide range of plugins available to extend it. Download it for free from the ModernThemes website.
and now you, who are the father of letters, have been led by your affection to ascribe to them a power the opposite of that which they really possess. For this invention will produce forgetfulness in the minds of those who learn to use it, because they will not practice their memory. Their trust in writing, produced by external characters which are no part of themselves, will discourage the use of their own memory within them. You have invented an elixir not of memory, but of reminding; […]
\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:7:\"pubDate\";a:1:{i:0;a:5:{s:4:\"data\";s:31:\"Wed, 15 Jul 2015 04:24:00 +0000\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}s:32:\"http://purl.org/dc/elements/1.1/\";a:1:{s:7:\"creator\";a:1:{i:0;a:5:{s:4:\"data\";s:4:\"Matt\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}}}i:46;a:6:{s:4:\"data\";s:13:\"\n \n \n \n \n \n \n\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";s:5:\"child\";a:2:{s:0:\"\";a:5:{s:5:\"title\";a:1:{i:0;a:5:{s:4:\"data\";s:97:\"WPTavern: BuddyBoss Expands Into LMS Market with Free BuddyPress Plugins for LearnDash and Sensei\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"guid\";a:1:{i:0;a:5:{s:4:\"data\";s:28:\"http://wptavern.com/?p=46573\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"link\";a:1:{i:0;a:5:{s:4:\"data\";s:107:\"http://wptavern.com/buddyboss-expands-into-lms-market-with-free-buddypress-plugins-for-learndash-and-sensei\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:11:\"description\";a:1:{i:0;a:5:{s:4:\"data\";s:3139:\"
\n
In May, BuddyBoss founder Michael Eisenwasser shared with Tavern readers the challenges of creating a profitable business in what is still a relatively small marketplace for BuddyPress themes and plugins. Developers are building niche social networks every day, but BuddyPress’ appeal as a platform hinges on the availability of compelling and reliable third-party add-ons.
\n
Over the past couple of months, BuddyBoss has branched out into serving the LMS market with free BuddyPress integration plugins for LearnDash and Sensei, two of WordPress’ most popular LMS solutions. Both BuddyPress for LearnDash and BuddyPress for Sensei were created to work with any theme, but are also guaranteed to work seamlessly with BuddyBoss’ new Social Learner theme.
\n
\n
Both plugins have similar core feature sets that include the ability to create courses, lessons, quizzes, and tie it all in to BuddyPress activity, groups, and forums to create a social learning platform. Course managers can even introduce gamification into the learning process with open source BadgeOS plugin integration.
\n
Social learning communities, like popular social goal or fitness tracking apps, bring a higher level of engagement by leveraging the people factor. An LMS powered by WordPress and BuddyPress provides students with the ability to connect to new friends, collaborate, send messages, earn badges – all activities that contribute to a higher level of motivation for learning and success.
\n
The idea is not new to BuddyPress, as the long-abandoned BuddyPress Courseware project brought a social aspect to e-learning nearly four years ago. However, it is difficult to maintain an LMS plugin that only works with BuddyPress, because it doesn’t have the benefit of contributions and testing from a larger community. BuddyBoss made a strategic move in building plugins that would bridge BuddyPress to extend existing LMS solutions that serve the larger WordPress market. Both newer alternatives are available for free on WordPress.org.
\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:7:\"pubDate\";a:1:{i:0;a:5:{s:4:\"data\";s:31:\"Tue, 14 Jul 2015 22:53:52 +0000\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}s:32:\"http://purl.org/dc/elements/1.1/\";a:1:{s:7:\"creator\";a:1:{i:0;a:5:{s:4:\"data\";s:13:\"Sarah Gooding\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}}}i:47;a:6:{s:4:\"data\";s:13:\"\n \n \n \n \n \n \n\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";s:5:\"child\";a:2:{s:0:\"\";a:5:{s:5:\"title\";a:1:{i:0;a:5:{s:4:\"data\";s:75:\"WPTavern: Theme Translations and Language Packs are Coming to WordPress.org\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"guid\";a:1:{i:0;a:5:{s:4:\"data\";s:28:\"http://wptavern.com/?p=46589\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"link\";a:1:{i:0;a:5:{s:4:\"data\";s:85:\"http://wptavern.com/theme-translations-and-language-packs-are-coming-to-wordpress-org\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:11:\"description\";a:1:{i:0;a:5:{s:4:\"data\";s:3610:\"photo credit: . Entrer dans le rêve – cc\n
WordPress.org will soon support translations and language packs for themes hosted in the official directory. In Matt Mullenweg’s Q&A at WordCamp Europe 2015, he emphasized the importance of having better language support for themes and plugins and identified this as a high priority for continued improvements to WordPress.org.
\n
Today the WordPress meta team announced that theme translations will soon be available on WordPress.org at translate.wordpress.org. Within the next few days or weeks, all active themes (those updated within the last two years) will have their strings imported.
\n
“This will involve importing ~1500 themes, which, combined, have about 315,000 total strings,” Sam Sidler said in the announcement. “After duplicates, the number drops to only 80,000 unique strings.”
\n
Language Packs Will Reduce Download Sizes for Themes
\n
Sidler outlined several advantages for theme authors who opt to manage translations on WordPress.org, including the community’s large network of contributing translators who currently maintain 140 locales on translate.wordpress.org.
\n
The most exciting change is that themes hosted on WordPress.org will soon be able to take advantage of language packs. Theme authors will have the option to remove translations from their zip file in favor of allowing WordPress.org to deliver the language packs, resulting in smaller download sizes.
\n
“Eventually, we also plan to give priority to localized themes in localized directories; e.g., someone searching the Romanian theme directory will see Romanian themes prioritized over English-only themes,” Sidler said.
\n
The more languages a theme can be translated into, the greater its prominence in WordPress’ language-specific theme directories. This should provide WordPress.org theme authors with a strong motivation to work with the polyglots team to get more translations. Theme authors can also request new translation editors to be added to polyglots, if they want to continue working with their own translators.
\n
Those who prefer to ship their own translations can continue to do so. Keeping the translation files in your zip package will essentially opt you out of language packs for those specific translations. If you need help adding support for translations and language packs, Sidler recommends Otto’s Language Packs 101 tutorial in addition to the Theme Developer Handbook section on Internationalization.
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Genesis Camp is the first 24 hour conference dedicated to the Genesis framework by Studiopress. The event takes place on July 18-20 and is free to attend. Even though the event is dedicated to the Genesis framework, it’s not associated with Copyblogger Media or Studiopress.
\n
Organized by a community of Genesis users, the event features sessions on development workflow, branding, collaboration, and more. Each session will include an area for viewers to chat and ask questions. Speakers include Chris Lema, Carrie Dils, Wes Linda, David Wang, Heather Porter, and more.
\n
Sessions will be recorded in case you can’t stay awake to watch all 24 hours of the event. Videos will be handled by Google Hangouts while Crowd Cast will be used to allow viewers to chat during sessions. To watch the event you’ll need to register on the Genesis Camp Crowd Cast site.
\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:7:\"pubDate\";a:1:{i:0;a:5:{s:4:\"data\";s:31:\"Tue, 14 Jul 2015 17:43:43 +0000\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}s:32:\"http://purl.org/dc/elements/1.1/\";a:1:{s:7:\"creator\";a:1:{i:0;a:5:{s:4:\"data\";s:13:\"Jeff Chandler\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}}}i:49;a:6:{s:4:\"data\";s:13:\"\n \n \n \n \n \n \n\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";s:5:\"child\";a:2:{s:0:\"\";a:5:{s:5:\"title\";a:1:{i:0;a:5:{s:4:\"data\";s:77:\"WPTavern: Candid Conversation with Tom McFarlin About the WordPress Community\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"guid\";a:1:{i:0;a:5:{s:4:\"data\";s:28:\"http://wptavern.com/?p=46549\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"link\";a:1:{i:0;a:5:{s:4:\"data\";s:87:\"http://wptavern.com/candid-conversation-with-tom-mcfarlin-about-the-wordpress-community\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:11:\"description\";a:1:{i:0;a:5:{s:4:\"data\";s:1158:\"
Earlier this month, Tom McFarlin published a great post where he shares his perspective on the WordPress community. His post struck a nerve and instead of discussing it through comments, I invited him to a Google Hangout to have a candid conversation. Within the conversation, McFarlin and I discuss a number of topics, including:
\n
\n
Community behaviour and discourse
\n
It’s not a WordPress problem
\n
Comment moderation strategies
\n
Subtweeting
\n
How, as men, do we show that a significant portion of us are color/ethnicity/whatever blind?
\n
Women in tech
\n
\n
McFarlin is the father of two daughters which adds an interesting dynamic to the women in tech issue. I enjoyed the time I spent with him discussing topics we both feel are important. If you have any feedback concerning the content in this recording, please leave a comment.
\n
There’s also a transcript of the interview available here.
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FRIDAY March 13, 12:00, at P5.
\r\n
Note: Please confirm location before leaving home! P5 will be closed at some point.\r\n
\r\nThis will be a hill climbing session and we will focus on offset. We will finish by videotaping and then adjourn one final time to Jo-Ann\'s or to a coffee shop ( depending on numbers) to review the videos. Those who have not yet been videotaped can also try out their one-skate or two-skate for the camera, if they wish.\r\n\r\n[yop_poll id=\"88\"]\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n
Note: Please confirm location before leaving home! P5 will be closed at some p\n
\nThis will be a hill climbing session and we will focus on offset. We will finish by videotaping and then adjourn one final time to Jo-Ann\'s or to a coffee shop ( depending on numbers) to review the videos. Those who have not yet been videotaped can also try out their one-skate or two-skate for the camera, if they wish.\n\n \n\n \n\n \n\n \n\n \n\n \n\n \n\n \n
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Upcoming events:
\r\nMission Possible: half marathon, 5K and 2-person half marathon relay - Nov. 8 at Marshes Golf Course on Terry Fox Drive\r\n\r\nOttawa Run Guide: a complete schedule of road and trail running races in and around Ottawa\r\n\r\nCanadian Ski Marathon: Feb. 7-8, 2015\r\n\r\nGatineau Loppet: Feb. 13, 14, 15, 2015\r\n\r\n \r\n
Past events:
\r\nTour du Ponts: 100/145 km bike ride - October 4, 2014: Quyon to Portage du Fort / beyond\r\n\r\nSears Great Canadian Run Ottawa - October 4, 2014\r\n\r\n100km relay - teams of up to 20 runners\r\n\r\nMEC Century Ride: September 14. Distances are 55km or 100 km on paved road - or 80km on gravel road. Meet up at Alice\'s in Carp at the end of the ride!\r\n\r\nBring on the Bay 3 km swim- July 12, 2014\r\n\r\nEmilies Run - June 21, 2014; 5km and Half-Marathon Distance\r\n\r\nPerth Triathalon and Duathalon - June 2, 2014\r\n\r\nOttawa Race Weekend - May 25-25: 2, 5, 10 km; marathon, half-marathon\r\n\r\nColonel By Classic on May 17 - 1, 3 and 8km\r\n\r\nMEC Ottawa Race 3 - TRAIL TESTER - Camp Fortune - Sunday, May 4, 2014\r\n\r\nMufferaw Joe 2014, 80 or 130km bike ride from Quyon - May 3, 2014\r\n\r\nWakefield Covered Bridge Run and Duathalon - May 3 and 4, 2014','RACES and EVENTS','','publish','open','open','','races-and-events','','','2014-11-05 07:31:11','2014-11-05 12:31:11','',0,'http://sofits.ca/?page_id=93',0,'page','',2),(94,7,'2013-08-19 23:06:27','2013-08-20 03:06:27',' ','','','publish','open','open','','94','','','2013-08-19 23:06:27','2013-08-20 03:06:27','',0,'http://sofits.ca/2013/08/19/94/',11,'nav_menu_item','',0),(95,7,'2013-08-19 23:06:27','2013-08-20 03:06:27','','RACES and EVENTS','','inherit','open','open','','93-revision-v1','','','2013-08-19 23:06:27','2013-08-20 03:06:27','',93,'http://sofits.ca/2013/08/19/93-revision-v1/',0,'revision','',0),(106,7,'2013-08-20 15:27:22','2013-08-20 19:27:22','Books About Running: (Do you need extra motivation to get out the door for that run? )\r\n\r\nBorn to Run - McDougall (loved this book, it kindled an urge to resume running after being injured)\r\n\r\nEat and Run - Jurek ( same characters, different author, seemed like a companion book to Born to Run)\r\n\r\nWhy I Run - Sutcliffe (local journalist, enthusiastic and self-styled -\"ordinary\" runner.)\r\n\r\nRunning with the Mind of Meditation - Mipham (interesting ideas about the different stages runners go through)\r\n\r\nThe Grace to Race - Sister Madonna Buder (not a literary masterpiece but an inspiring tale of the octogenarian nun who competes in Ironmen.)\r\n\r\nBooks About Training, Exercise, and Aging Well:\r\n\r\nCross Training - Fitzgerald (Thanks Pat - just spent the weekend reading this - great book! If you read only one training book, read this.)\r\n\r\nCycling Past 50 - Friel (all of his books are highly recommended, but perhaps this is most relevant to our group)\r\n\r\nTriathlete\'s Training Bible - Friel\r\n\r\nCyclists\'s Training Bible - Friel\r\n\r\nTotal Heart Rate Training - Friel\r\n\r\nRun: Running by Feel - Fitzgerald (many AHA! moments in this book, but learn to train before you read it).\r\n\r\nYounger Next Year: Crowley (lots of sensible advice, easily read, thanks Susan!)\r\n\r\nWhich Came First Cardio or Weights - Hutchison (a myth buster)\r\n\r\nThe Cure for Everything - Caulfield (in the same vein as the previous book, but not just exercise)\r\n\r\n \r\n\r\nFood and Healthy Eating: Many of these books are from opposing corners of the kitchen, so to speak, but it was interesting to see what they actually agreed on!\r\n\r\nThe Omnivore\'s Dilemma - Pollan (the book that launched me on this journey - a must read! I love his writing. Thank you Susan)\r\n\r\nThe China Study - Campbell (pretty compelling science for giving up all animal protein)\r\n\r\nWhat to Eat - Nestle ( a thorough analysis - usually scathing - of all the food you will encounter in a food store.)\r\n\r\nDiet For a Small Planet - Lappé ( not a new book - you either have read this or must read it)\r\n\r\nWhy We Get Fat ( you don\'t want to know what you are eating)\r\n\r\nEat and Run - Jurek\r\n\r\nPaleo Diet - Cordain/Friel\r\n\r\nFood Rules - Pollan (a simple guide to eating healthily)\r\n\r\nWheat Belly - Davis\r\n\r\nCooked - Pollan (thanks again, Susan, an inspiring and entertaining book! ).\r\n\r\nWild Fermentation - Katz (how to bring healthy microbes back into our modern lives)\r\n\r\n \r\n\r\nNature and HealthWe all know that exercise is more fun outdoors. These two books confirm just HOW important it is to our health.\r\n\r\nThe Nature Principle - Louv (\"why we need a botanical sense of place\", \"what if we take pride in our diverse and fascinating bioregion\", \"knowing who you are by where you are\" - \"the garden creates the gardener \". This book offers hope in the face of all the terrible things that are happening to our natural world.\r\n\r\nYour Brain on Nature - Selhub/Logan (scientific evidence for things you already know from experience).\r\n\r\n \r\n\r\n \r\n\r\n ','BOOKS','','publish','open','open','','books','','','2014-01-20 08:28:07','2014-01-20 13:28:07','',0,'http://sofits.ca/?page_id=106',0,'page','',2),(107,7,'2013-08-20 15:27:22','2013-08-20 19:27:22',' ','','','publish','open','open','','107','','','2013-08-20 15:27:22','2013-08-20 19:27:22','',0,'http://sofits.ca/2013/08/20/107/',12,'nav_menu_item','',0),(108,7,'2013-08-20 15:27:22','2013-08-20 19:27:22','','INFORMATION & INSPIRATION','','inherit','open','open','','106-revision-v1','','','2013-08-20 15:27:22','2013-08-20 19:27:22','',106,'http://sofits.ca/2013/08/20/106-revision-v1/',0,'revision','',0),(109,7,'2013-08-20 20:38:16','2013-08-21 00:38:16','','Meech Ski with Rosy_0006','','inherit','open','open','','meech-ski-with-rosy_0006','','','2014-09-23 23:13:57','2014-09-24 03:13:57','',1459,'http://sofits.ca/wp-content/uploads/2013/08/Meech-Ski-with-Rosy_0006.jpg',0,'attachment','image/jpeg',0),(118,7,'2013-08-20 20:48:41','2013-08-21 00:48:41','Articles and links about training, skiing, aging well, eating nutritiously and so on.... It would be great to have a volunteer to','INFORMATION & INSPIRATION','','inherit','open','open','','106-autosave-v1','','','2013-08-20 20:48:41','2013-08-21 00:48:41','',106,'http://sofits.ca/2013/08/20/106-autosave-v1/',0,'revision','',0),(119,7,'2013-08-20 20:48:49','2013-08-21 00:48:49','Articles and links about training, skiing, aging well, eating nutritiously and so on.... It would be great to have a volunteer to compile these.','INFORMATION & INSPIRATION','','inherit','open','open','','106-revision-v1','','','2013-08-20 20:48:49','2013-08-21 00:48:49','',106,'http://sofits.ca/2013/08/20/106-revision-v1/',0,'revision','',0),(120,7,'2013-08-20 20:49:49','2013-08-21 00:49:49','Loppets, time trials, \"epic skis\", marathons, workshops, etc.','RACES and EVENTS','','inherit','open','open','','93-revision-v1','','','2013-08-20 20:49:49','2013-08-21 00:49:49','',93,'http://sofits.ca/2013/08/20/93-revision-v1/',0,'revision','',0),(223,7,'2013-09-03 13:23:14','2013-09-03 17:23:14','The main ingredients of each week\'s group training will be posted here on Sunday evenings. This will allow you to plan ahead (get those watches and monitors all set up) or do the workout on your own if you will be away.','WEEKLY GROUP TRAINING','','inherit','closed','closed','','29-revision-v1','','','2013-09-03 13:23:14','2013-09-03 17:23:14','',29,'http://sofits.ca/2013/09/03/29-revision-v1/',0,'revision','',0),(266,7,'2013-09-03 15:52:18','2013-09-03 19:52:18','','Weeds','','inherit','closed','closed','','weeds','','','2013-09-03 15:52:18','2013-09-03 19:52:18','',0,'http://sofits.ca/wp-content/uploads/2013/09/Weeds.jpg',0,'attachment','image/jpeg',0),(272,7,'2013-09-04 07:25:01','2013-09-04 11:25:01','See each individual dates for workout locations and details.','WEEKLY GROUP TRAINING','','inherit','closed','closed','','29-revision-v1','','','2013-09-04 07:25:01','2013-09-04 11:25:01','',29,'http://sofits.ca/2013/09/04/29-revision-v1/',0,'revision','',0),(273,7,'2014-08-21 07:36:34','2014-08-21 11:36:34','
Coach
\r\nJo-Ann\r\n\r\n \r\n
Assistant Coach (strength )\r\n
\r\nSharon\r\n\r\n \r\n
Coaches\' Helpers:
\r\nAnnemarieke, Barbara, Ila, Julie, Kathy, Pat, Penny and Yvonne\r\n\r\n\r\n \r\n
Volunteer Coordinator:
\r\nAnne\r\n\r\n \r\n
Friday Workout Advance Set-Up Crew
\r\nElaine, Susan R, Liz S.\r\n\r\n \r\n
Time Trial Assistants:
\r\nBonnie, Linda, Liz R. Margaret K, Sandra, Shelley\r\n\r\n \r\n
Ski Technique Video Team:
\r\nBarbara, Carol and Liz R.\r\n\r\n \r\n
New Member Contact, and Attendance
\r\nMarg M\r\n\r\n \r\n
Assistant Web Master , Admin and Tech Helpers
\r\nMary-Lou, Penny and Rosy\r\n\r\n\r\n
Healthy Snack Chefs
\r\nCary, Jan, Janey, Joanne, Julie\r\n\r\n \r\n
Trip Planning Team:
\r\nBonnie, Marie-France, Mary-Lou, Pat, Yvonne\r\n\r\n \r\n
Scheduled Weekly Run /Ski
\r\nFay\r\n\r\n \r\n
Sofits Clothing:
\r\nElaine and Meryl\r\n\r\n \r\n
Party Hostesses and End of Year Party Planners:
\r\nCarol, Pauline, Sandra, Susan O and Yvonne\r\n\r\n \r\n
Photos and Archives
\r\nSusan R\r\n\r\n \r\n
Newsletter, Story Keeping, Awards and Inspiration
\r\nLinda, Susan O and Pauline\r\n\r\n \r\n
Event Information:
\r\nJennifer\r\n\r\n \r\n
Technical Writer for drills and workshops
\r\nIla\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n\r\n\r\n\r\n\r\n \r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\np\r\n\r\np','VOLUNTEERS 2014 2015','','publish','open','closed','paranoidskiers*','volunteers','','','2014-09-27 17:30:03','2014-09-27 21:30:03','',0,'http://sofits.ca/?page_id=273',0,'page','',28),(274,7,'2013-09-04 07:36:34','2013-09-04 11:36:34',' ','','','publish','closed','closed','','274','','','2013-09-04 07:36:34','2013-09-04 11:36:34','',0,'http://sofits.ca/2013/09/04/274/',16,'nav_menu_item','',0),(275,7,'2013-09-04 07:36:34','2013-09-04 11:36:34','(These can be changed, just a working list)\r\n\r\nKathy: Assistant coach in the event that I am ill\r\n\r\nSharon: consultant on everything related to general fitness, also working on a possible bike tour for next summer\r\n\r\nMargaret King: Coordinator for runs, and assistant for time trials.\r\n\r\nRosy: Coordinator for swims, and general tech teacher for posting Facebook events.\r\n\r\nMeryl: In charge of shirt orders - yes let\'s have more shirts!\r\n\r\n ','Volunteers','','inherit','closed','closed','','273-revision-v1','','','2013-09-04 07:36:34','2013-09-04 11:36:34','',273,'http://sofits.ca/2013/09/04/273-revision-v1/',0,'revision','',0),(276,7,'2014-09-27 17:29:08','2014-09-27 21:29:08','
Coach
\nJo-Ann\n\n \n
Assistant Coach (strength )\n
\nSharon\n\n \n
Coaches\' Helpers:
\nAnnemarieke, Barbara, Ila, Julie, Kathy, Pat, Penny and Yvonne\n\n\n \n
Volunteer Coordinator:
\nAnne\n\n \n
Friday Workout Advance Set-Up Crew
\nElaine, Susan R, Liz S.\n\n \n
Time Trial Assistants:
\nBonnie, Linda, Liz R. Margaret K, Sandra, Shelley\n\n \n
Ski Technique Video Team:
\nBarbara, Carol and Liz R.\n\n \n
New Member Contact, and Attendance
\nMarg M\n\n \n
Assistant Web Master , Admin and Tech Helpers
\nMary-Lou, Penny and Rosy\n\n\n
Healthy Snack Chefs
\nCary, Janey, Joanne and Julie\n\n \n
Trip Planning Team:
\nBonnie, Marie-France, Mary-Lou, Pat, Yvonne\n\n \n
Scheduled Weekly Run /Ski
\nFay\n\n \n
Sofits Clothing:
\nElaine and Meryl\n\n \n
Party Hostesses and End of Year Party Planners:
\nCarol, Pauline, Sandra, Susan O and Yvonne\n\n \n
Photos and Archives
\nSusan R\n\n \n
Newsletter, Story Keeping, Awards and Inspiration
\nLinda, Susan O and Pauline\n\n \n
Event Information:
\nJennifer\n\n \n
Technical Writer for drills and workshops
\nIla\n\n\n\n\n\n\n\n\n\n \n\n \n\n \n\n\n\n\n\n \n\n\n\n\n\n\n\n \n\n \n\n \n\n \n\n\n\n \n\n \n\n \n\n \n\n \n\n \n\n \n\np\n\np','VOLUNTEERS 2014 2015','','inherit','closed','closed','','273-autosave-v1','','','2014-09-27 17:29:08','2014-09-27 21:29:08','',273,'http://sofits.ca/2013/09/04/273-autosave-v1/',0,'revision','',0),(277,7,'2013-09-04 07:37:42','2013-09-04 11:37:42','(These can be changed, just a working list)\r\n\r\nKathy: Assistant coach in the event that I am ill\r\n\r\nSharon: consultant on everything related to general fitness, also cordinating on a possible bike tour for next summer\r\n\r\nMargaret King: Coordinator for runs, and assistant for time trials.\r\n\r\nRosy: Coordinator for swims, and general tech teacher for posting Facebook events.\r\n\r\nMeryl: In charge of shirt orders - yes let\'s have more shirts!\r\n\r\n ','Volunteers','','inherit','closed','closed','','273-revision-v1','','','2013-09-04 07:37:42','2013-09-04 11:37:42','',273,'http://sofits.ca/2013/09/04/273-revision-v1/',0,'revision','',0),(278,7,'2013-09-04 07:38:33','2013-09-04 11:38:33','(These can be changed, just a working list)\r\n\r\nKathy: Assistant coach in the event that I am ill\r\n\r\nSharon: consultant on everything related to general fitness, also cordinating on a possible bike tour for next summer\r\n\r\nMargaret King: Coordinator for runs, and assistant for time trials.\r\n\r\nRosy: Coordinator for swims, and general tech teacher for posting Facebook events.\r\n\r\nMeryl: In charge of shirt orders - yes let\'s have more shirts!\r\n\r\nAnne and Yvonne: cycling coordinators','Volunteers','','inherit','closed','closed','','273-revision-v1','','','2013-09-04 07:38:33','2013-09-04 11:38:33','',273,'http://sofits.ca/2013/09/04/273-revision-v1/',0,'revision','',0),(279,7,'2013-09-04 07:40:18','2013-09-04 11:40:18','(These can be changed, just a working list)\r\n\r\nKathy: Assistant coach in the event that I am ill\r\n\r\nSharon: consultant on everything related to general fitness, also cordinating on a possible bike tour for next summer\r\n\r\nMargaret King: Coordinator for runs, and assistant for time trials.\r\n\r\nRosy: Coordinator for swims, and general tech teacher for posting Facebook events.\r\n\r\nMeryl: In charge of shirt orders - yes let\'s have more shirts!\r\n\r\nAnne and Yvonne: cycling coordinators\r\n\r\nSusan Riley: archive-photographer','Volunteers','','inherit','closed','closed','','273-revision-v1','','','2013-09-04 07:40:18','2013-09-04 11:40:18','',273,'http://sofits.ca/2013/09/04/273-revision-v1/',0,'revision','',0),(280,7,'2013-09-04 07:42:06','2013-09-04 11:42:06','(Anything here can be changed, just a working list)\r\n\r\nKathy: Assistant coach in the event that I am ill\r\n\r\nSharon: consultant on everything related to general fitness, also cordinating on a possible bike tour for next summer\r\n\r\nMargaret King: Coordinator for runs, and assistant for time trials.\r\n\r\nRosy: Coordinator for swims, and general tech teacher for posting Facebook events.\r\n\r\nMeryl: In charge of shirt orders - yes let\'s have more shirts!\r\n\r\nAnne and Yvonne: cycling coordinators\r\n\r\nSusan Riley: archive-photographer\r\n\r\nMary Lou: waivers and forms','Volunteers','','inherit','closed','closed','','273-revision-v1','','','2013-09-04 07:42:06','2013-09-04 11:42:06','',273,'http://sofits.ca/2013/09/04/273-revision-v1/',0,'revision','',0),(281,7,'2013-09-04 07:45:55','2013-09-04 11:45:55','(Anything here can be changed, just a working list)\r\n\r\nKathy: Assistant coach in the event that I am ill\r\n\r\nSharon: consultant on everything related to general fitness, also cordinating on a possible bike tour for next summer\r\n\r\nMargaret King: Coordinator for runs, and assistant for time trials.\r\n\r\nRosy: Coordinator for swims, and general tech teacher for posting Facebook events.\r\n\r\nMeryl: In charge of shirt orders - yes let\'s have more shirts!\r\n\r\nAnne and Yvonne: cycling coordinators\r\n\r\nSusan Riley: archive-photographer\r\n\r\nMary Lou: waivers and forms\r\n\r\nIla:\r\n\r\nSusan O-N:\r\n\r\nMarg M:\r\n\r\nLynette:\r\n\r\nPauline:\r\n\r\nMichele:\r\n\r\n ','Volunteers','','inherit','closed','closed','','273-revision-v1','','','2013-09-04 07:45:55','2013-09-04 11:45:55','',273,'http://sofits.ca/2013/09/04/273-revision-v1/',0,'revision','',0),(282,7,'2013-09-04 07:53:07','2013-09-04 11:53:07','(Anything here can be changed, just a working list)\r\n\r\nKathy: Assistant coach in the event that I am ill\r\n\r\nSharon: consultant and helper on everything fitness related, also coordinating on a possible bike tour for next summer\r\n\r\nMargaret K: Coordinator for runs, and assistant for time trials.\r\n\r\nRosy: Coordinator for swims, and general tech teacher for posting Facebook events.\r\n\r\nMeryl: In charge of shirt orders - yes let\'s have more shirts!\r\n\r\nAnn: cycling coordinator\r\n\r\nYvonne: cycling coordinator\r\n\r\nSusan R: archive-photographer\r\n\r\nMary Lou: waivers and forms\r\n\r\nIla:\r\n\r\nSusan O-N:\r\n\r\nMarg M:\r\n\r\nLynette:\r\n\r\nPauline:\r\n\r\nMichele:\r\n\r\nJulie\r\n\r\nJoanne\r\n\r\nCary\r\n\r\nCarol\r\n\r\nBea\r\n\r\nJaney\r\n\r\nPenny\r\n\r\nEllie','Volunteers','','inherit','closed','closed','','273-revision-v1','','','2013-09-04 07:53:07','2013-09-04 11:53:07','',273,'http://sofits.ca/2013/09/04/273-revision-v1/',0,'revision','',0),(283,7,'2013-09-04 07:54:20','2013-09-04 11:54:20','(Anything here can be changed, just a working list)\r\n\r\nKathy: Assistant coach in the event that I am ill\r\n\r\nSharon: consultant and helper on everything fitness related, also coordinating on a possible bike tour for next summer\r\n\r\nMargaret K: Coordinator for runs, and assistant for time trials.\r\n\r\nRosy: Coordinator for swims, and general tech teacher for posting Facebook events.\r\n\r\nMeryl: In charge of shirt orders - yes let\'s have more shirts!\r\n\r\nAnn: cycling coordinator\r\n\r\nYvonne: cycling coordinator\r\n\r\nSusan R: archive-photographer\r\n\r\nMary Lou: waivers and forms\r\n\r\nIla:\r\n\r\nSusan O-N:\r\n\r\nMarg M:\r\n\r\nLynette:\r\n\r\nPauline:\r\n\r\nMichele:\r\n\r\nJulie\r\n\r\nJoanne\r\n\r\nCary\r\n\r\nCarol\r\n\r\nBea\r\n\r\nJaney\r\n\r\nPenny\r\n\r\nEllie','THE LIST','','inherit','closed','closed','','273-revision-v1','','','2013-09-04 07:54:20','2013-09-04 11:54:20','',273,'http://sofits.ca/2013/09/04/273-revision-v1/',0,'revision','',0),(284,7,'2013-09-04 07:54:32','2013-09-04 11:54:32','(Anything here can be changed, just a working list)\r\n\r\nKathy: Assistant coach in the event that I am ill - YAY!\r\n\r\nSharon: consultant and helper on everything fitness related, also coordinating on a possible bike tour for next summer\r\n\r\nMargaret K: Coordinator for runs, and assistant for time trials.\r\n\r\nRosy: Coordinator for swims, and general tech teacher for posting Facebook events.\r\n\r\nMeryl: In charge of shirt orders - yes let\'s have more shirts!\r\n\r\nAnn: cycling coordinator\r\n\r\nYvonne: cycling coordinator\r\n\r\nSusan R: archive-photographer\r\n\r\nMary Lou: waivers and forms\r\n\r\nIla:\r\n\r\nSusan O-N:\r\n\r\nMarg M:\r\n\r\nLynette:\r\n\r\nPauline:\r\n\r\nMichele:\r\n\r\nJulie\r\n\r\nJoanne\r\n\r\nCary\r\n\r\nCarol\r\n\r\nBea\r\n\r\nJaney\r\n\r\nPenny\r\n\r\nEllie','THE LIST','','inherit','closed','closed','','273-revision-v1','','','2013-09-04 07:54:32','2013-09-04 11:54:32','',273,'http://sofits.ca/2013/09/04/273-revision-v1/',0,'revision','',0),(285,7,'2013-09-04 07:55:22','2013-09-04 11:55:22','(Anything here can be changed, just a working list)\r\n\r\nKathy: Assistant coach in the event that I am ill - YAY!\r\n\r\nSharon: consultant and helper on everything fitness related, also coordinating on a possible bike tour for next summer\r\n\r\nMargaret K: Coordinator for runs, and assistant for time trials.\r\n\r\nRosy: Coordinator for swims, and general tech teacher for posting Facebook events.\r\n\r\nMeryl: In charge of shirt orders - yes let\'s have more shirts!\r\n\r\nAnn: cycling coordinator\r\n\r\nYvonne: cycling coordinator\r\n\r\nSusan R: archive-photographer\r\n\r\nMary Lou: waivers and forms\r\n\r\nIla:\r\n\r\nSusan O-N:\r\n\r\nMarg M: Attendance?\r\n\r\n\r\nLynette:\r\n\r\nPauline:\r\n\r\nMichele:\r\n\r\nJulie\r\n\r\nJoanne\r\n\r\nCary\r\n\r\nCarol\r\n\r\nBea\r\n\r\nJaney\r\n\r\nPenny\r\n\r\nEllie','THE LIST','','inherit','closed','closed','','273-revision-v1','','','2013-09-04 07:55:22','2013-09-04 11:55:22','',273,'http://sofits.ca/2013/09/04/273-revision-v1/',0,'revision','',0),(288,7,'2013-09-04 07:59:51','2013-09-04 11:59:51',' ','','','publish','closed','closed','','288','','','2013-09-04 07:59:51','2013-09-04 11:59:51','',0,'http://sofits.ca/2013/09/04/288/',17,'nav_menu_item','',0),(291,7,'2013-09-04 15:37:37','2013-09-04 19:37:37','(Anything here can be changed, just a working list)\r\n\r\nKathy: Assistant coach in the event that I am ill - YAY!\r\n\r\nSharon: consultant and helper on everything fitness related, also coordinating on a possible bike tour for next summer\r\n\r\nMargaret K: Coordinator for runs, and assistant for time trials.\r\n\r\nRosy: Coordinator for swims, and general tech teacher for posting Facebook events.\r\n\r\nMeryl: In charge of shirt orders - yes let\'s have more shirts!\r\n\r\nAnn: cycling coordinator\r\n\r\nYvonne: cycling coordinator\r\n\r\nSusan R: archive-photographer\r\n\r\nMary Lou: waivers and forms?\r\n\r\nIla:\r\n\r\nSusan O-N:\r\n\r\nMarg M: Attendance?\r\n\r\n\r\nLynette:\r\n\r\nPauline:\r\n\r\nMichele:\r\n\r\nJulie\r\n\r\nJoanne\r\n\r\nCary: nutrition workshop?\r\n\r\nCarol\r\n\r\nBea\r\n\r\nJaney\r\n\r\nPenny\r\n\r\nEllie','THE LIST','','inherit','closed','closed','','273-revision-v1','','','2013-09-04 15:37:37','2013-09-04 19:37:37','',273,'http://sofits.ca/2013/09/04/273-revision-v1/',0,'revision','',0),(292,7,'2013-09-04 15:37:53','2013-09-04 19:37:53','(Anything here can be changed, just a working list)\r\n\r\nKathy: Assistant coach in the event that I am ill - YAY!\r\n\r\nSharon: consultant and helper on everything fitness related, also coordinating a possible bike tour for next summer\r\n\r\nMargaret K: Coordinator for runs, and assistant for time trials.\r\n\r\nRosy: Coordinator for swims, and general tech teacher for posting Facebook events.\r\n\r\nMeryl: In charge of shirt orders - yes let\'s have more shirts!\r\n\r\nAnn: cycling coordinator\r\n\r\nYvonne: cycling coordinator\r\n\r\nSusan R: archive-photographer\r\n\r\nMary Lou: waivers and forms?\r\n\r\nIla:\r\n\r\nSusan O-N:\r\n\r\nMarg M: Attendance?\r\n\r\n\r\nLynette:\r\n\r\nPauline:\r\n\r\nMichele:\r\n\r\nJulie\r\n\r\nJoanne\r\n\r\nCary: nutrition workshop?\r\n\r\nCarol\r\n\r\nBea\r\n\r\nJaney\r\n\r\nPenny\r\n\r\nEllie','THE LIST','','inherit','closed','closed','','273-revision-v1','','','2013-09-04 15:37:53','2013-09-04 19:37:53','',273,'http://sofits.ca/2013/09/04/273-revision-v1/',0,'revision','',0),(296,7,'2013-09-05 16:49:14','2013-09-05 20:49:14','(Anything here can be changed, just a working list)\r\n\r\nKathy: Assistant coach in the event that I am ill - YAY!\r\n\r\nSharon: consultant and helper on everything fitness related, also coordinating a possible bike tour for next summer\r\n\r\nMargaret K: Coordinator for runs, and assistant for time trials.\r\n\r\nRosy: Coordinator for swims, and general tech teacher for posting Facebook events.\r\n\r\nMeryl: In charge of shirt orders - yes let\'s have more shirts!\r\n\r\nAnn: cycling coordinator\r\n\r\nYvonne: cycling coordinator\r\n\r\nSusan R: archive-photographer\r\n\r\nMary Lou: waivers and forms\r\n\r\nIla:\r\n\r\nMarg M: Attendance\r\n\r\n\r\nLynette:\r\n\r\nMichele:\r\n\r\nJulie:\r\n\r\nCary: nutrition workshop?\r\n\r\nSusan O-H:\r\n\r\nBea\r\n\r\nEllie\r\n\r\nJaney:\r\n\r\n ','THE LIST','','inherit','closed','closed','','273-revision-v1','','','2013-09-05 16:49:14','2013-09-05 20:49:14','',273,'http://sofits.ca/2013/09/05/273-revision-v1/',0,'revision','',0),(297,7,'2013-09-05 16:51:38','2013-09-05 20:51:38','(Anything here can be changed, just a working list)\r\n\r\nKathy: Assistant coach in the event that I am ill - YAY!\r\n\r\nSharon: consultant and helper on everything fitness related, also coordinating a possible bike tour for next summer\r\n\r\nMargaret K: Coordinator for runs, and assistant for time trials.\r\n\r\nRosy: Coordinator for swims, and general tech teacher for posting Facebook events.\r\n\r\nPat: downhill ski clinic\r\n\r\nMeryl: In charge of shirt orders - yes let\'s have more shirts!\r\n\r\nAnn: cycling coordinator\r\n\r\nYvonne: cycling coordinator\r\n\r\nSusan R: archive-photographer\r\n\r\nMary Lou: waivers and forms\r\n\r\nIla:\r\n\r\nMarg M: Attendance\r\n\r\n\r\nLynette:\r\n\r\nMichele:\r\n\r\nJulie:\r\n\r\nCary: nutrition workshop?\r\n\r\nSusan O-H:\r\n\r\nJaney:\r\n\r\nBea\r\n\r\nEllie\r\n\r\nJoanne\r\n\r\n\r\nCarol\r\n\r\n ','THE LIST','','inherit','closed','closed','','273-revision-v1','','','2013-09-05 16:51:38','2013-09-05 20:51:38','',273,'http://sofits.ca/2013/09/05/273-revision-v1/',0,'revision','',0),(298,7,'2013-09-05 19:36:54','2013-09-05 23:36:54','(Anything here can be changed, just a working list)\r\n\r\nKathy: Assistant coach in the event that I am ill - YAY!\r\n\r\nSharon: consultant and helper on everything fitness related, also coordinating a possible bike tour for next summer\r\n\r\nMargaret K: Coordinator for runs, and assistant for time trials.\r\n\r\nRosy: Coordinator for swims, and general tech teacher for posting Facebook events.\r\n\r\nPat: downhill ski clinic\r\n\r\nMeryl: In charge of shirt orders - yes let\'s have more shirts!\r\n\r\nAnn: cycling coordinator\r\n\r\nYvonne: cycling coordinator\r\n\r\nSusan R: archive-photographer\r\n\r\nMary Lou: waivers and forms\r\n\r\nIla:\r\n\r\nMarg M: Attendance\r\n\r\n\r\nLynette:\r\n\r\nMichele:\r\n\r\nJulie: snacks\r\n\r\n\r\nCary: nutrition workshop?\r\n\r\nSusan O-H:\r\n\r\nJaney:\r\n\r\nBea: Assist with classic technique\r\n\r\nEllie\r\n\r\nJoanne\r\n\r\n\r\nCarol\r\n\r\n ','THE LIST','','inherit','closed','closed','','273-revision-v1','','','2013-09-05 19:36:54','2013-09-05 23:36:54','',273,'http://sofits.ca/2013/09/05/273-revision-v1/',0,'revision','',0),(319,7,'2013-09-07 07:44:06','2013-09-07 11:44:06',' \r\n\r\nSKI FIRST THEN RUNS OR ALSO SKIS(read this first, then open the appropriate BUILD document.)\r\n\r\nBUILD 1 for ALSO SKIS, weeks of Dec 9 - 30\r\n\r\nBUILD 1 for SKIS FIRST\r\n\r\nBASE3 Weeks of Nov 18 to Dec 9\r\n\r\nBASE2 Weeks of Oct 21 to Nov 11\r\n\r\nSKI WAXING Updated Dec 9 2013 (Thanks, Ila!)\r\n\r\n\r\nTraining HoursJust one sample from Joe Friel (see Reading list in the next article)\r\n\r\nCreate Your Own Training Plan, part 1\r\n\r\nAdditional Notes for Creating Training Plans, part 2\r\n\r\nBackground Questions\r\n\r\n \r\n\r\n ','TRAINING PLANS & WAXING','','publish','open','closed','paranoidskiers*','training-plans','','','2014-03-14 09:58:26','2014-03-14 13:58:26','',0,'http://sofits.ca/?page_id=319',0,'page','',4),(321,7,'2013-09-07 07:36:26','2013-09-07 11:36:26','SOFITS GENERIC BASE1 Sept to Oct 20','Generic Training Plans','','inherit','closed','closed','','319-revision-v1','','','2013-09-07 07:36:26','2013-09-07 11:36:26','',319,'http://sofits.ca/2013/09/07/319-revision-v1/',0,'revision','',0),(322,7,'2013-09-07 07:44:06','2013-09-07 11:44:06',' ','','','publish','closed','closed','','322','','','2013-09-07 07:44:06','2013-09-07 11:44:06','',0,'http://sofits.ca/2013/09/07/322/',18,'nav_menu_item','',0),(323,7,'2013-09-07 07:44:06','2013-09-07 11:44:06','This is a very general outline of things to incorporate during each week\'s training. How you do it is up to you, and the hours put in will vary from person to person, depending on your fitness level and previous experience. It is important to start \"where you are at\", and to alternate harder and easier days, as well as harder and easier weeks. Plan one day off a week. The Friday sessions will include one strength workout, plyometrics, technique drills and of course hill work and other intensity training. The specifics of each training session will be posted after we have met, in case you have missed it and wish to do it on your own.\r\n\r\n \r\n\r\nSOFITS GENERIC BASE1 Sept 9 to Oct 20','GENERIC TRAINING PLANS','','inherit','closed','closed','','319-revision-v1','','','2013-09-07 07:44:06','2013-09-07 11:44:06','',319,'http://sofits.ca/2013/09/07/319-revision-v1/',0,'revision','',0),(325,7,'2013-09-07 07:46:45','2013-09-07 11:46:45','This is a very general outline of things to incorporate during each week\'s training. How you do it is up to you, and the hours put in will vary from person to person, depending on your fitness level and previous experience. It is important to start \"where you are at\", and to alternate harder and easier days, as well as harder and easier weeks. Plan one day off a week. The Friday sessions will include one strength workout, plyometrics, technique drills and of course hill work and other intensity training. The specifics of each training session will be posted after we have met, in case you have missed it and wish to do it on your own.\r\n\r\nGENERIC TRAINING PLAN BASE 1 Sept 7 to Oct 20','GENERIC TRAINING PLANS','','inherit','closed','closed','','319-revision-v1','','','2013-09-07 07:46:45','2013-09-07 11:46:45','',319,'http://sofits.ca/2013/09/07/319-revision-v1/',0,'revision','',0),(334,7,'2013-09-09 10:37:59','2013-09-09 14:37:59','(Anything here can be changed, just a working list)\r\n\r\nKathy: Assistant coach in the event that I am away - YAY!\r\n\r\nSharon: Consultant and helper on everything fitness and strength related, also coordinator for a possible bike tour for next summer\r\n\r\nBea: Assistant for classic technique\r\n\r\nMargaret K: Coordinator for runs, and assistant for time trials.\r\n\r\nRosy: Coordinator for swims and hikes, and general tech teacher for posting and finding Facebook events.\r\n\r\nPat: Downhill ski clinic instructor (date to be set)\r\n\r\nMeryl: In charge of shirt orders - yes let\'s have more shirts!\r\n\r\nAnn: Cycling coordinator\r\n\r\nYvonne: Cycling coordinator\r\n\r\nSusan R: Archive-photographer\r\n\r\nMary Lou: Waivers and forms\r\n\r\nJulie: Snacks\r\n\r\n\r\nMarg M: Attendance\r\n\r\n\r\nIla:\r\n\r\nMichele:\r\n\r\nCary:\r\n\r\nSusan O-H:\r\n\r\nLynette:\r\n\r\nJaney:\r\n\r\nJoanne:\r\n\r\n\r\nCarol:\r\n\r\n ','THE LIST','','inherit','closed','closed','','273-revision-v1','','','2013-09-09 10:37:59','2013-09-09 14:37:59','',273,'http://sofits.ca/2013/09/09/273-revision-v1/',0,'revision','',0),(340,7,'2013-09-10 08:11:41','2013-09-10 12:11:41','(Anything here can be changed, just a working list)\r\n\r\nKathy: Assistant coach in the event that I am away - YAY!\r\n\r\nSharon: Consultant and helper on everything fitness and strength related, also coordinator for a possible bike tour for next summer\r\n\r\nBea: Assistant for classic technique\r\n\r\nMargaret K: Coordinator for runs, and assistant for time trials.\r\n\r\nRosy: Coordinator for swims and hikes, and general tech teacher for posting and finding Facebook events.\r\n\r\nPat: Downhill ski clinic instructor (date to be set)\r\n\r\nMeryl: In charge of shirt orders - yes let\'s have more shirts!\r\n\r\nAnn: Cycling coordinator\r\n\r\nYvonne: Cycling coordinator\r\n\r\nSusan R: Archive-photographer\r\n\r\nMary Lou: Waivers and forms\r\n\r\nJulie: Snacks\r\n\r\n\r\nMarg M: Attendance\r\n\r\n\r\nSusan O-H: Host a group party\r\n\r\nIla:\r\n\r\nMichele:\r\n\r\nCary:\r\n\r\nLynette:\r\n\r\nJaney:\r\n\r\nJoanne:\r\n\r\n\r\nCarol:\r\n\r\n ','THE LIST','','inherit','closed','closed','','273-revision-v1','','','2013-09-10 08:11:41','2013-09-10 12:11:41','',273,'http://sofits.ca/2013/09/10/273-revision-v1/',0,'revision','',0),(346,7,'2014-09-30 08:35:27','2014-09-30 12:35:27','Many of our practices will be in a format similar to this:\r\n\r\nWarm Up:\r\n
It’s important to warm up gradually, especially as we get older. Start slowly in zone 1-2, ski-striding with poles. This is not a group run, a tempo workout, and especially not a race.
\r\nBe able to chat. Work up a light sweat only, and save your big bucks for the hill workout.. If you feel your group is too slow or too fast, feel free to switch groups or simply do your own workout. \r\n
After 10 min of easy ski-walking, throw in some sprints without poles, 10-15 seconds “all out” - with quick feet.. Be sure to slow down again after the 10-15 seconds. Alternately you could ski-bound with poles for 10-15 seconds.
\r\n
Toss in some “double poling”, lunges, straight leg marching, skipping, backwards walking ( or jogging) or anything else you can think of. The idea is to get warmed up and limbered up, but not to arrive back tired or red in the face.
\r\nStrength: This will often be a circuit, and will change slightly each week, gradually getting more difficult and longer. RUN to the next station quickly and be ready to start the next exercise BEFORE YOU HEAR “GO”. Several of the exercises are there to keep us warm when the weather gets cooler; rope skipping, jumping jacks and high knee running. Feel free to do these vigorously! \r\n\r\n*********************************************************************************************************\r\n\r\nTechnique Drills: Just like it sounds. \r\n\r\n*********************************************************************************************************\r\n\r\nMain Set - Hillwork : Here is where you can challenge yourself. Each week we have a different way of incorporating intensity, either a natural interval circuit or prescribed intervals, the difficulty increasing as we approach the ski season. Each person should work at her own level. Talking is not recommended except on the recovery intervals (when there are prescribed intervals). The idea is to work at the specified intensity WITH PERFECT SKI TECHNIQUE for a certain amount of time. When your technique falters you are finished the workout! And if you are just running, it doesn’t count ! Here is what ski striding/ski-bounding looks like:\r\n\r\n\r\nhttp://www.youtube.com/watch?v=LzlGkpAL5ec\r\n
Monitor YOUR level of exertion rather than keeping up with someone who is interesting to talk to. More is not always better. In fact, working at a high level week after week is a sure way to burn out. If you need to go to bed when you get home, and don’t feel up to any exercise the next day, you have overreached. If you return home feeling the workout was too easy, go harder next time! Our group has a huge range of of age and experience, from Ironwomen to new or non-runners, and an impressive variety of strengths and abilities. Consider this part of the workout an individual activity.
\r\n
Here is a simple primer on heart rate training zones.
\r\nStretches and Cooldown: Be sure to finish your main set on time, so that you will have time to cool down, stretch, drink and eat a healthy snack before folding yourself into your car for a long drive home. ','ABOUT SOFITS\' WORKOUTS','','publish','closed','closed','','sofits-workouts','','','2014-09-30 16:48:24','2014-09-30 20:48:24','',0,'http://sofits.ca/?page_id=346',0,'page','',0),(347,7,'2013-09-10 08:35:27','2013-09-10 12:35:27',' ','','','publish','closed','closed','','347','','','2013-09-10 08:35:27','2013-09-10 12:35:27','',0,'http://sofits.ca/2013/09/10/347/',17,'nav_menu_item','',0),(348,7,'2013-09-10 08:35:27','2013-09-10 12:35:27','Each week\'s specific workout will be posted here so that you can do it on your own if you happened to miss the class.','Weekly Workout','','inherit','closed','closed','','346-revision-v1','','','2013-09-10 08:35:27','2013-09-10 12:35:27','',346,'http://sofits.ca/2013/09/10/346-revision-v1/',0,'revision','',0),(349,7,'2013-09-10 08:36:15','2013-09-10 12:36:15','Each week\'s specific workout will be posted here so that you can do it on your own if you happened to miss the class.','WEEKLY WORKOUT','','inherit','closed','closed','','346-revision-v1','','','2013-09-10 08:36:15','2013-09-10 12:36:15','',346,'http://sofits.ca/2013/09/10/346-revision-v1/',0,'revision','',0),(363,7,'2013-09-11 07:54:53','2013-09-11 11:54:53',' ','','','publish','closed','closed','','363','','','2013-09-11 07:54:53','2013-09-11 11:54:53','',0,'http://sofits.ca/2013/09/11/363/',19,'nav_menu_item','',0),(422,7,'2013-09-20 14:49:14','2013-09-20 18:49:14','','Sept 27','','publish','closed','closed','','sept-27','','','2013-09-20 14:49:14','2013-09-20 18:49:14','',0,'http://sofits.ca/?post_type=event&p=422',0,'event','',0),(423,7,'2013-09-20 14:49:14','2013-09-20 18:49:14','','Lac Bourgeois Parking Lot','','publish','closed','closed','','lac-bourgeois-parking-lot','','','2013-09-20 14:49:14','2013-09-20 18:49:14','',0,'http://sofits.ca/locations/lac-bourgeois-parking-lot/',0,'location','',0),(441,7,'2013-09-20 20:49:52','2013-09-21 00:49:52','(Anything here can be changed, just a working list)\r\n\r\nKathy: Assistant coach in the event that I am away - YAY!\r\n\r\nSharon: Consultant and helper on everything fitness and strength related, also coordinator for a possible bike tour for next summer\r\n\r\nBea: Assistant for classic technique\r\n\r\nMargaret K: Coordinator for runs, and assistant for time trials.\r\n\r\nRosy: Coordinator for swims and hikes, and general tech teacher for posting and finding Facebook events.\r\n\r\nPat: Downhill ski clinic instructor (date to be set)\r\n\r\nMeryl: In charge of shirt orders - yes let\'s have more shirts!\r\n\r\nAnn: Cycling coordinator\r\n\r\nYvonne: Cycling coordinator\r\n\r\nSusan R: Archive-photographer\r\n\r\nMary Lou: Waivers and forms\r\n\r\nJulie: Snacks\r\n\r\n\r\nMarg M: Attendance\r\n\r\n\r\nSusan O-H: Host a group party\r\n\r\nIla: Technical writing?\r\n\r\n\r\nMichele:\r\n\r\nCary:\r\n\r\nJaney:\r\n\r\nCarol:\r\n\r\n ','THE LIST','','inherit','closed','closed','','273-revision-v1','','','2013-09-20 20:49:52','2013-09-21 00:49:52','',273,'http://sofits.ca/2013/09/20/273-revision-v1/',0,'revision','',0),(442,7,'2013-09-20 20:50:19','2013-09-21 00:50:19','(Anything here can be changed, just a working list)\r\n\r\nKathy: Assistant coach in the event that I am away - YAY!\r\n\r\nSharon: Consultant and helper on everything fitness and strength related, also coordinator for a possible bike tour for next summer\r\n\r\nBea: Assistant for classic technique\r\n\r\nMargaret K: Coordinator for runs, and assistant for time trials.\r\n\r\nRosy: Coordinator for swims and hikes, and general tech teacher for posting and finding Facebook events.\r\n\r\nPat: Downhill ski clinic instructor (date to be set)\r\n\r\nMeryl: In charge of shirt orders - yes let\'s have more shirts!\r\n\r\nAnn: Cycling coordinator\r\n\r\nYvonne: Cycling coordinator\r\n\r\nSusan R: Archive-photographer\r\n\r\nMary Lou: Waivers and forms\r\n\r\nJulie: Snacks\r\n\r\n\r\nMarg M: Attendance\r\n\r\n\r\nSusan O-H: Host a group party\r\n\r\nIla: Technical writer?\r\n\r\n\r\nMichele:\r\n\r\nCary:\r\n\r\nJaney:\r\n\r\nCarol:\r\n\r\n ','THE LIST','','inherit','closed','closed','','273-revision-v1','','','2013-09-20 20:50:19','2013-09-21 00:50:19','',273,'http://sofits.ca/2013/09/20/273-revision-v1/',0,'revision','',0),(491,7,'2013-09-21 13:05:27','2013-09-21 17:05:27','This is a very general outline of things to incorporate during each week\'s training. How you do it is up to you, and the hours put in will vary from person to person, depending on your fitness level and previous experience. It is important to start \"where you are at\", and to alternate harder and easier days, as well as harder and easier weeks. Plan one day off a week. The Friday sessions will include one strength workout, plyometrics, technique drills and of course hill work and other intensity training. The specifics of each training session will be posted after we have met, in case you have missed it and wish to do it on your own.\r\n\r\nGENERIC TRAINING PLAN BASE 1 Sept 7 to Oct 20\r\n\r\n[yop_poll id=\"11\"]','GENERIC TRAINING PLANS','','inherit','closed','closed','','319-revision-v1','','','2013-09-21 13:05:27','2013-09-21 17:05:27','',319,'http://sofits.ca/2013/09/21/319-revision-v1/',0,'revision','',0),(492,7,'2013-09-21 13:06:16','2013-09-21 17:06:16','This is a very general outline of things to incorporate during each week\'s training. How you do it is up to you, and the hours put in will vary from person to person, depending on your fitness level and previous experience. It is important to start \"where you are at\", and to alternate harder and easier days, as well as harder and easier weeks. Plan one day off a week. The Friday sessions will include one strength workout, plyometrics, technique drills and of course hill work and other intensity training. The specifics of each training session will be posted after we have met, in case you have missed it and wish to do it on your own.\r\n\r\nGENERIC TRAINING PLAN BASE 1 Sept 7 to Oct 20\r\n\r\n \r\n\r\n \r\n\r\n[yop_poll id=\"11\"]','GENERIC TRAINING PLANS','','inherit','closed','closed','','319-revision-v1','','','2013-09-21 13:06:16','2013-09-21 17:06:16','',319,'http://sofits.ca/2013/09/21/319-revision-v1/',0,'revision','',0),(493,7,'2013-09-21 13:07:44','2013-09-21 17:07:44','This is a very general outline of things to incorporate during each week\'s training. How you do it is up to you, and the hours put in will vary from person to person, depending on your fitness level and previous experience. It is important to start \"where you are at\", and to alternate harder and easier days, as well as harder and easier weeks. Plan one day off a week. The Friday sessions will include one strength workout, plyometrics, technique drills and of course hill work and other intensity training. The specifics of each training session will be posted after we have met, in case you have missed it and wish to do it on your own.\r\n\r\nGENERIC TRAINING PLAN BASE 1 Sept 7 to Oct 20\r\n\r\n \r\n\r\n[yop_poll id=\"11\"]','GENERIC TRAINING PLANS','','inherit','closed','closed','','319-revision-v1','','','2013-09-21 13:07:44','2013-09-21 17:07:44','',319,'http://sofits.ca/2013/09/21/319-revision-v1/',0,'revision','',0),(496,7,'2013-09-21 14:36:08','2013-09-21 18:36:08','[yop_poll id=\"12\"]','WEEKLY WORKOUT','','inherit','closed','closed','','346-revision-v1','','','2013-09-21 14:36:08','2013-09-21 18:36:08','',346,'http://sofits.ca/2013/09/21/346-revision-v1/',0,'revision','',0),(497,7,'2013-09-21 14:37:47','2013-09-21 18:37:47','[yop_poll id=\"12\"]','WHAT YOU MISSED THIS WEEK','','inherit','closed','closed','','346-revision-v1','','','2013-09-21 14:37:47','2013-09-21 18:37:47','',346,'http://sofits.ca/2013/09/21/346-revision-v1/',0,'revision','',0),(498,7,'2014-09-30 16:48:16','2014-09-30 20:48:16','Many of our practices will be in a format similar to this:\n\nWarm Up:\n
It’s important to warm up gradually, especially as we get older. Start slowly in zone 1-2, ski-striding with poles. This is not a group run, a tempo workout, and especially not a race.
\nBe able to chat. Work up a light sweat only, and save your big bucks for the hill workout.. If you feel your group is too slow or too fast, feel free to switch groups or simply do your own workout. \n
After 10 min of easy ski-walking, throw in some sprints without poles, 10-15 seconds “all out” - with quick feet.. Be sure to slow down again after the 10-15 seconds. Alternately you could ski-bound with poles for 10-15 seconds.
\n
Toss in some “double poling”, lunges, straight leg marching, skipping, backwards walking ( or jogging) or anything else you can think of. The idea is to get warmed up and limbered up, but not to arrive back tired or red in the face.
\nStrength: This will often be a circuit, and will change slightly each week, gradually getting more difficult and longer. RUN to the next station quickly and be ready to start the next exercise BEFORE YOU HEAR “GO”. Several of the exercises are there to keep us warm when the weather gets cooler; rope skipping, jumping jacks and high knee running. Feel free to do these vigorously! \n\n*********************************************************************************************************\n\nTechnique Drills: Just like it sounds. \n\n*********************************************************************************************************\n\nMain Set - Hillwork : Here is where you can challenge yourself. Each week we have a different way of incorporating intensity, either a natural interval circuit or prescribed intervals, the difficulty increasing as we approach the ski season. Each person should work at her own level. Talking is not recommended except on the recovery intervals (when there are prescribed intervals). The idea is to work at the specified intensity WITH PERFECT SKI TECHNIQUE for a certain amount of time. When your technique falters you are finished the workout! And if you are just running, it doesn’t count ! Here is what ski striding/ski-bounding looks like:\n\n\nhttp://www.youtube.com/watch?v=LzlGkpAL5ec\n
Monitor YOUR level of exertion rather than keeping up with someone who is interesting to talk to. More is not always better. In fact, working at a high level week after week is a sure way to burn out. If you need to go to bed when you get home, and don’t feel up to any exercise the next day, you have overreached. If you return home feeling the workout was too easy, go harder next time! Our group has a huge range of of age and experience, from Ironwomen to new or non-runners, and an impressive variety of strengths and abilities. Consider this part of the workout an individual activity.
\n
Here is a simple primer on heart rate training zones.
\nStretches and Cooldown: Be sure to finish your main set on time, so that you will have time to cool down, stretch, drink and eat a healthy snack before folding yourself into your car for a long drive home. ','ABOUT SOFITS\' WORKOUTS','','inherit','closed','closed','','346-autosave-v1','','','2014-09-30 16:48:16','2014-09-30 20:48:16','',346,'http://sofits.ca/2013/09/21/346-autosave-v1/',0,'revision','',0),(500,7,'2013-09-21 14:44:10','2013-09-21 18:44:10','Workout of Sept 19\r\n\r\n[yop_poll id=\"12\"]','WHAT YOU MISSED THIS WEEK','','inherit','closed','closed','','346-revision-v1','','','2013-09-21 14:44:10','2013-09-21 18:44:10','',346,'http://sofits.ca/2013/09/21/346-revision-v1/',0,'revision','',0),(501,7,'2013-09-21 14:44:47','2013-09-21 18:44:47','Workout of Sept 19\r\n\r\n \r\n\r\n[yop_poll id=\"12\"]','WHAT YOU MISSED THIS WEEK','','inherit','closed','closed','','346-revision-v1','','','2013-09-21 14:44:47','2013-09-21 18:44:47','',346,'http://sofits.ca/2013/09/21/346-revision-v1/',0,'revision','',0),(502,7,'2013-09-21 14:47:26','2013-09-21 18:47:26','','Workout of September 19 2013','What you missed','inherit','closed','closed','','workout-of-september-19-2013','','','2013-09-21 14:47:26','2013-09-21 18:47:26','',346,'http://sofits.ca/wp-content/uploads/2013/09/Workout-of-September-19-2013.pdf',0,'attachment','application/pdf',0),(503,7,'2013-09-21 14:48:28','2013-09-21 18:48:28','Workout of September 19 2013\r\n\r\n[yop_poll id=\"12\"]','IN CASE YOU MISSED A WORKOUT','','inherit','closed','closed','','346-revision-v1','','','2013-09-21 14:48:28','2013-09-21 18:48:28','',346,'http://sofits.ca/2013/09/21/346-revision-v1/',0,'revision','',0),(504,7,'2013-09-21 14:48:36','2013-09-21 18:48:36','Workout of September 19 2013\r\n\r\n \r\n\r\n[yop_poll id=\"12\"]','IN CASE YOU MISSED A WORKOUT','','inherit','closed','closed','','346-revision-v1','','','2013-09-21 14:48:36','2013-09-21 18:48:36','',346,'http://sofits.ca/2013/09/21/346-revision-v1/',0,'revision','',0),(505,7,'2013-09-21 14:49:08','2013-09-21 18:49:08','Week 1: Workout of September 19 2013\r\n\r\n \r\n\r\n[yop_poll id=\"12\"]','IN CASE YOU MISSED A WORKOUT','','inherit','closed','closed','','346-revision-v1','','','2013-09-21 14:49:08','2013-09-21 18:49:08','',346,'http://sofits.ca/2013/09/21/346-revision-v1/',0,'revision','',0),(520,7,'2013-09-23 16:50:59','2013-09-23 20:50:59','Week 1: Workout of September 19 2013\r\n\r\n \r\n\r\n[yop_poll id=\"12\"]','MISS A WORKOUT?','','inherit','closed','closed','','346-revision-v1','','','2013-09-23 16:50:59','2013-09-23 20:50:59','',346,'http://sofits.ca/2013/09/23/346-revision-v1/',0,'revision','',0),(521,7,'2013-09-23 17:11:52','2013-09-23 21:11:52','[yop_poll id=\"13\"]','RACES and EVENTS','','inherit','closed','closed','','93-revision-v1','','','2013-09-23 17:11:52','2013-09-23 21:11:52','',93,'http://sofits.ca/2013/09/23/93-revision-v1/',0,'revision','',0),(542,7,'2013-09-12 20:54:45','2013-09-13 00:54:45','I am reposting this - although you hopefully all read it when it was first posted in early September - note #6 in particular. A couple of people have already missed 3 workouts since Thanksgiving (before that doesn\'t count as the sessions were on Thursdays).\r\n\r\n1. The 22 week season is periodized to peak and end in early February. It will build from week to week. Although training ends in mid February, there will likely be at least 6 more weeks of great skiing after that for group outings.\r\n\r\n2. Each weekly workout and a generic plan of other timely workouts for that week will be posted on the website . We can arrange a group meeting for those who wish to have help personalizing the plans.\r\n\r\n3. There will be 3 or 4 casual and fun time trials.\r\n\r\n4. There will be one (or more)all-day clinic (including both skate and classic) at Nakkertok in January.\r\n\r\n5. An epic ski is planned for Dec 27, in lieu of a workout. In addition to scenery and a party afterwards, there will be components of a workout embedded into the long ski. Potluck to follow at my house.\r\n\r\n6. There is a $15.00 fee to join, (enough to cover website costs, keep my coaching credentials up to date and purchase small amounts of equipment). After some deliberating, I have decided not to be “locked in” by charging for each workout. However if anyone misses a total of 3 Friday workouts, then there will be a $10 penalty fee for any workout missed after that. If anyone misses 3 Fridays in a row and is not ill or traveling, they will be asked if they want to continue with the group. Members are welcome to bring a guest, but the guest must pay $10. If you know you will be missing many of the sessions, please consider whether you really want to join this group.\r\n\r\n7. Membership for Friday Dryland and Ski Training will be capped at around 20, with first dibs to those who participated in the dryland and ski training last year. If a member offers some skills which I can use I may accept one or two more!\r\n\r\n8. Each participant is required to contribute volunteer time and effort on behalf of the group. See the CO-OP link for some ideas.','ABOUT THIS YEAR','','publish','closed','closed','','for-this-year','','','2013-11-18 13:36:49','2013-11-18 18:36:49','',0,'http://sofits.ca/?p=542',0,'post','',0),(543,7,'2013-09-26 20:54:45','2013-09-27 00:54:45','Specific dates for the entire season are listed under WEEKLY GROUP TRAINING.\r\n\r\n1. The 22 week season is periodized to peak and end in early February. It will build from week to week. Although training ends in mid February, there will likely be at least 6 more weeks of great skiing after that for group outings.\r\n\r\n2. Each weekly workout and a generic plan of other timely workouts for that week will be posted on the website . We can arrange a group meeting for those who wish to have help personalizing the plans.\r\n\r\n3. There will be 3 or 4 casual and fun time trials.\r\n\r\n4. There will be one (or more)all-day clinic (including both skate and classic) at Nakkertok in January.\r\n\r\n5. An epic ski is planned for Dec 27, in lieu of a workout. In addition to scenery and a party afterwards, there will be components of a workout embedded into the long ski. Potluck to follow at my house.\r\n\r\n6. There is a $15.00 fee to join, (enough to cover website costs, keep my coaching credentials up to date and purchase small amounts of equipment). After some deliberating, I have decided not to be “locked in” by charging for each workout. However if anyone misses a total of 3 Friday workouts, then there will be a $10 penalty fee for any workout missed after that. If anyone misses 3 Fridays in a row and is not ill or traveling, they will be asked if they want to continue with the group. Members are welcome to bring a guest, but the guest must pay $10. If you know you will be missing many of the sessions, please consider whether you really want to join this group.\r\n\r\n7. Membership for Friday Dryland and Ski Training will be capped at around 20, with first dibs to those who participated in the dryland and ski training last year. If a member offers some skills which I can use I may accept one or two more!\r\n\r\n8. Each participant is required to contribute volunteer time and effort on behalf of the group. See the CO-OP link for some ideas.','FOR THIS YEAR','','inherit','closed','closed','','542-revision-v1','','','2013-09-26 20:54:45','2013-09-27 00:54:45','',542,'http://sofits.ca/2013/09/26/542-revision-v1/',0,'revision','',0),(545,7,'2013-09-27 07:48:39','0000-00-00 00:00:00','','Archive of Training Sessions','','draft','open','closed','','','','','2013-09-27 07:48:39','2013-09-27 11:48:39','',0,'http://sofits.ca/?page_id=545',0,'page','',0),(549,7,'2013-09-27 08:10:36','2013-09-27 12:10:36','After some thought I\'m experimenting with opening this site to comments. With the controls we have in place (no search engines, and the password) it\'s much more private than Facebook, and more importantly, things can be deleted if we wish - unlike Facebook. Please keep comments short, pithy and related directly to the post or page. (Anything unrelated, personal or chatty will be deleted )','COMMENTS','','publish','open','closed','','comments','','','2013-09-27 08:14:55','2013-09-27 12:14:55','',0,'http://sofits.ca/?p=549',0,'post','',0),(550,7,'2013-09-27 08:10:36','2013-09-27 12:10:36','After some thought I\'m experimenting with opening this site to comments. With the controls we have in place (no search engines, and the password) it\'s much more private than Facebook, and more importantly, things can be deleted if we wish - unlike Facebook. Please keep comments short, pithy and related directly to the post or page. Anything personal or chatty will be deleted.','COMMENTS','','inherit','open','closed','','549-revision-v1','','','2013-09-27 08:10:36','2013-09-27 12:10:36','',549,'http://sofits.ca/2013/09/27/549-revision-v1/',0,'revision','',0),(551,7,'2013-09-27 08:12:12','2013-09-27 12:12:12','After some thought I\'m experimenting with opening this site to comments. With the controls we have in place (no search engines, and the password) it\'s much more private than Facebook, and more importantly, things can be deleted if we wish - unlike Facebook. Please keep comments short, pithy and related directly to the post or page. (Anything personal or chatty will be deleted )','COMMENTS','','inherit','open','closed','','549-autosave-v1','','','2013-09-27 08:12:12','2013-09-27 12:12:12','',549,'http://sofits.ca/2013/09/27/549-autosave-v1/',0,'revision','',0),(552,7,'2013-09-27 08:12:25','2013-09-27 12:12:25','After some thought I\'m experimenting with opening this site to comments. With the controls we have in place (no search engines, and the password) it\'s much more private than Facebook, and more importantly, things can be deleted if we wish - unlike Facebook. Please keep comments short, pithy and related directly to the post or page. (Anything personal or chatty will be deleted )','COMMENTS','','inherit','open','closed','','549-revision-v1','','','2013-09-27 08:12:25','2013-09-27 12:12:25','',549,'http://sofits.ca/2013/09/27/549-revision-v1/',0,'revision','',0),(553,7,'2013-09-27 08:14:55','2013-09-27 12:14:55','After some thought I\'m experimenting with opening this site to comments. With the controls we have in place (no search engines, and the password) it\'s much more private than Facebook, and more importantly, things can be deleted if we wish - unlike Facebook. Please keep comments short, pithy and related directly to the post or page. (Anything unrelated, personal or chatty will be deleted )','COMMENTS','','inherit','open','closed','','549-revision-v1','','','2013-09-27 08:14:55','2013-09-27 12:14:55','',549,'http://sofits.ca/2013/09/27/549-revision-v1/',0,'revision','',0),(554,7,'2013-09-27 08:15:34','2013-09-27 12:15:34','Specific dates for the entire season are listed under WEEKLY GROUP TRAINING.\r\n\r\n1. The 22 week season is periodized to peak and end in early February. It will build from week to week. Although training ends in mid February, there will likely be at least 6 more weeks of great skiing after that for group outings.\r\n\r\n2. Each weekly workout and a generic plan of other timely workouts for that week will be posted on the website . We can arrange a group meeting for those who wish to have help personalizing the plans.\r\n\r\n3. There will be 3 or 4 casual and fun time trials.\r\n\r\n4. There will be one (or more)all-day clinic (including both skate and classic) at Nakkertok in January.\r\n\r\n5. An epic ski is planned for Dec 27, in lieu of a workout. In addition to scenery and a party afterwards, there will be components of a workout embedded into the long ski. Potluck to follow at my house.\r\n\r\n6. There is a $15.00 fee to join, (enough to cover website costs, keep my coaching credentials up to date and purchase small amounts of equipment). After some deliberating, I have decided not to be “locked in” by charging for each workout. However if anyone misses a total of 3 Friday workouts, then there will be a $10 penalty fee for any workout missed after that. If anyone misses 3 Fridays in a row and is not ill or traveling, they will be asked if they want to continue with the group. Members are welcome to bring a guest, but the guest must pay $10. If you know you will be missing many of the sessions, please consider whether you really want to join this group.\r\n\r\n7. Membership for Friday Dryland and Ski Training will be capped at around 20, with first dibs to those who participated in the dryland and ski training last year. If a member offers some skills which I can use I may accept one or two more!\r\n\r\n8. Each participant is required to contribute volunteer time and effort on behalf of the group. See the CO-OP link for some ideas.','ABOUT THIS YEAR','','inherit','open','closed','','542-revision-v1','','','2013-09-27 08:15:34','2013-09-27 12:15:34','',542,'http://sofits.ca/2013/09/27/542-revision-v1/',0,'revision','',0),(557,7,'2013-09-27 16:18:20','2013-09-27 20:18:20','','Workout of Sept 26 2013','','inherit','open','closed','','workout-of-sept-26-2013','','','2013-09-27 16:18:20','2013-09-27 20:18:20','',346,'http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Sept-26-2013-.pdf',0,'attachment','application/pdf',0),(558,7,'2013-09-27 16:19:31','2013-09-27 20:19:31','Week 1: Workout of September 19 2013\r\n\r\nWeek 2: Workout of September 26 2013\r\n\r\n[yop_poll id=\"12\"]','MISS A WORKOUT?','','inherit','open','closed','','346-revision-v1','','','2013-09-27 16:19:31','2013-09-27 20:19:31','',346,'http://sofits.ca/2013/09/27/346-revision-v1/',0,'revision','',0),(560,7,'2013-09-27 16:20:39','2013-09-27 20:20:39','Week 1: Workout of September 19 2013\r\n\r\nWeek 2: Workout of September 26 2013\r\n\r\n \r\n\r\n[yop_poll id=\"12\"]','MISS A WORKOUT?','','inherit','open','closed','','346-revision-v1','','','2013-09-27 16:20:39','2013-09-27 20:20:39','',346,'http://sofits.ca/2013/09/27/346-revision-v1/',0,'revision','',0),(561,7,'2013-11-11 10:29:10','2013-11-11 15:29:10','\r\nHi! I have the pleasure of joining you this year in SOFITS. I have volunteered to organize a Pot Luck to serve as a \'Meet and Greet\' and to celebrate the beginning of a new ski season. Please join us on Sunday, November 17 at 11:00, 28 Centrepark Drive, Blackburn Hamlet. Sunday brunch has a great appeal in the cold, dark days of November. Hot coffee, fresh fruit... croissants, good friends. Please feel free to invite your partners/spouses as well. RSVP on the Facebook event page.\r\nSusan\r\n613 824 2091\r\n\r\n \r\n\r\n ','SUSAN O\'s POTLUCK Sat. Nov. 17, 11:00 am','','publish','closed','closed','','november-potluck','','','2013-11-11 10:33:52','2013-11-11 15:33:52','',0,'http://sofits.ca/?p=561',0,'post','',0),(562,7,'2013-09-27 20:05:10','2013-09-28 00:05:10','
\"Hi!
\r\n
My name is Susan Overholt-Newton and I have the pleasure of joining you this year in SOFITS. I have volunteered to organize a Pot Luck to serve as a \'Meet and Greet\' and to celebrate the beginning of a new ski season. Please join us on Sunday, November 10 at 11:00, in Blackburn Hamlet. Sunday brunch has a great appeal in the cold, dark days of November. Hot coffee, fresh fruit... croissants, good friends. Please feel free to invite your partners/spouses as well\".
My name is Susan Overholt-Newton and I have the pleasure of joining you this year in SOFITS. I have volunteered to organize a Pot Luck to serve as a \'Meet and Greet\' and to celebrate the beginning of a new ski season. Please join us on Sunday, November 10 at 11:00, in Blackburn Hamlet. Sunday brunch has a great appeal in the cold, dark days of November. Hot coffee, fresh fruit... croissants, good friends. Please feel free to invite your partners/spouses as well\".
\r\n
Susan
\r\n','NOVEMBER POTLUCK','','inherit','open','closed','','561-revision-v1','','','2013-09-27 20:16:35','2013-09-28 00:16:35','',561,'http://sofits.ca/2013/09/27/561-revision-v1/',0,'revision','',0),(577,7,'2013-10-01 11:02:37','2013-10-01 15:02:37','Week 1: Workout of September 19 2013\r\n\r\nWeek 2: Workout of September 27 2013\r\n\r\n \r\n\r\n[yop_poll id=\"12\"]','MISS A WORKOUT?','','inherit','open','closed','','346-revision-v1','','','2013-10-01 11:02:37','2013-10-01 15:02:37','',346,'http://sofits.ca/2013/10/01/346-revision-v1/',0,'revision','',0),(593,7,'2013-10-05 07:55:02','2013-10-05 11:55:02','','Workout of Oct 3 2013','','inherit','open','closed','','workout-of-oct-3-2013','','','2013-10-05 07:55:02','2013-10-05 11:55:02','',346,'http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-3-2013-.pdf',0,'attachment','application/pdf',0),(594,7,'2013-10-05 07:56:02','2013-10-05 11:56:02','Week 3: Workout of October 3 2013\r\n\r\n\r\nWeek 2: Workout of September 27 2013\r\n\r\nWeek 1: Workout of September 19 2013\r\n\r\n[yop_poll id=\"12\"]','MISS A WORKOUT?','','inherit','open','closed','','346-revision-v1','','','2013-10-05 07:56:02','2013-10-05 11:56:02','',346,'http://sofits.ca/2013/10/05/346-revision-v1/',0,'revision','',0),(596,7,'2013-10-05 07:59:29','2013-10-05 11:59:29','This is a very general outline of things to incorporate during each week\'s training. How you do it is up to you, and the hours put in will vary from person to person, depending on your fitness level and previous experience. It is important to start \"where you are at\", and to alternate harder and easier days, as well as harder and easier weeks. Plan one day off a week. The Friday sessions will include one strength workout, plyometrics, technique drills and of course hill work and other intensity training. The specifics of each training session will be posted after we have met, in case you have missed it and wish to do it on your own.\r\n\r\nGENERIC TRAINING PLAN BASE 1 Sept 7 to Oct 20 (note - the dates are wrong on all but the first week!)\r\n\r\n \r\n\r\n[yop_poll id=\"11\"]','GENERIC TRAINING PLANS','','inherit','open','closed','','319-revision-v1','','','2013-10-05 07:59:29','2013-10-05 11:59:29','',319,'http://sofits.ca/2013/10/05/319-revision-v1/',0,'revision','',0),(597,7,'2013-10-05 08:01:43','2013-10-05 12:01:43','This is a very general outline of things to incorporate during each week\'s training. How you do it is up to you, and the hours put in will vary from person to person, depending on your fitness level and previous experience. It is important to start \"where you are at\", and to alternate harder and easier days, as well as harder and easier weeks. Plan one day off a week. The Friday sessions will include one strength workout, plyometrics, technique drills and of course hill work and other intensity training. The specifics of each training session will be posted after we have met, in case you have missed it and wish to do it on your own.\r\n\r\n \r\n\r\n \r\n\r\n[yop_poll id=\"11\"]','GENERIC TRAINING PLANS','','inherit','open','closed','','319-revision-v1','','','2013-10-05 08:01:43','2013-10-05 12:01:43','',319,'http://sofits.ca/2013/10/05/319-revision-v1/',0,'revision','',0),(598,7,'2013-10-05 08:04:25','2013-10-05 12:04:25','','SOFITS GENERIC 2013 BASE1','','inherit','open','closed','','sofits-generic-2013-base1','','','2013-10-05 08:04:25','2013-10-05 12:04:25','',319,'http://sofits.ca/wp-content/uploads/2013/09/SOFITS-GENERIC-2013-BASE1.pdf',0,'attachment','application/pdf',0),(599,7,'2013-10-05 08:05:11','2013-10-05 12:05:11','This is a very general outline of things to incorporate during each week\'s training. How you do it is up to you, and the hours put in will vary from person to person, depending on your fitness level and previous experience. It is important to start \"where you are at\", and to alternate harder and easier days, as well as harder and easier weeks. Plan one day off a week. The Friday sessions will include one strength workout, plyometrics, technique drills and of course hill work and other intensity training. The specifics of each training session will be posted after we have met, in case you have missed it and wish to do it on your own.\r\n\r\nSOFITS GENERIC 2013 BASE1 :September 16 to October 13\r\n\r\n \r\n\r\n[yop_poll id=\"11\"]','GENERIC TRAINING PLANS','','inherit','open','closed','','319-revision-v1','','','2013-10-05 08:05:11','2013-10-05 12:05:11','',319,'http://sofits.ca/2013/10/05/319-revision-v1/',0,'revision','',0),(606,7,'2013-10-06 16:11:14','2013-10-06 20:11:14','
\"Hi!
\r\n
My name is Susan Overholt-Newton and I have the pleasure of joining you this year in SOFITS. I have volunteered to organize a Pot Luck to serve as a \'Meet and Greet\' and to celebrate the beginning of a new ski season. Please join us on Sunday, November 10 at 11:00, in Blackburn Hamlet. Sunday brunch has a great appeal in the cold, dark days of November. Hot coffee, fresh fruit... croissants, good friends. Please feel free to invite your partners/spouses as well\".
\r\n
Susan
\r\n','November Potluck','','inherit','open','closed','','561-revision-v1','','','2013-10-06 16:11:14','2013-10-06 20:11:14','',561,'http://sofits.ca/2013/10/06/561-revision-v1/',0,'revision','',0),(612,7,'2013-10-08 10:44:03','2013-10-08 14:44:03','(Anything here can be changed, just a working list)\r\n\r\nKathy: Assistant coach in the event that I am away - YAY!\r\n\r\nSharon: Consultant and helper on everything fitness and strength related, also coordinator for a possible bike tour for next summer\r\n\r\nBea: Assistant for classic technique\r\n\r\nMargaret K: Coordinator for runs, and assistant for time trials.\r\n\r\nRosy: Coordinator for swims and hikes, and general tech teacher for posting and finding Facebook events.\r\n\r\nPat: Downhill ski clinic instructor (date to be set)\r\n\r\nMeryl: In charge of shirt orders - yes let\'s have more shirts!\r\n\r\nAnn: Cycling coordinator\r\n\r\nYvonne: Cycling coordinator\r\n\r\nSusan R: Archive-photographer\r\n\r\nMary Lou: Waivers and forms\r\n\r\nJulie: Snacks\r\n\r\n\r\nMarg M: Attendance\r\n\r\n\r\nSusan O-H: Host a group party\r\n\r\nIla: Technical writer?\r\n\r\n\r\nJoanne: snacks with Julie\r\n\r\nMichele:\r\n\r\nCary:\r\n\r\nJaney:\r\n\r\nCarol:\r\n\r\nSandra:\r\n\r\n ','THE LIST','','inherit','open','closed','','273-revision-v1','','','2013-10-08 10:44:03','2013-10-08 14:44:03','',273,'http://sofits.ca/2013/10/08/273-revision-v1/',0,'revision','',0),(615,7,'2013-10-08 11:00:32','2013-10-08 15:00:32','I have revised the co-op list and removed the things that are spoken for. Several names are still blank on the list. Feel free to come up with something that is not on the list, as long as it is useful to me or to the group. I would be fantastic to have several yurt trips organized in the park. I have organized these in the past, and the trips were fabulously fun, but when I stopped organizing them, the trips didn\'t happen. Also it would be very useful if someone would collect phone numbers and emails, and print one out for each of us. There have been one or two occasions (winter storms, internet failures and facebook weirdness) when this would have been very handy.','Co-op and the LIST','','publish','open','closed','','co-op-and-the-list','','','2013-10-10 19:35:54','2013-10-10 23:35:54','',0,'http://sofits.ca/?p=615',0,'post','',3),(616,7,'2013-10-08 11:00:32','2013-10-08 15:00:32','I have revised the list and removed those jobs that were \"taken\". Several names are still blank on the list. Feel free to come up with something that is not on the list, as long as it is useful to me or to the group. Personally I would love someone to spearhead some research into a ski trip in the winter - perhaps Papineau Labelle or Mont Ste. Anne. Similarly it would be fantastic to to have several yurt trips organized in the park. I have organized these in the past, and the trips were fabulous, but when I stopped doing it, the trips didn\'t happen.','Co-op and the LIST','','inherit','open','closed','','615-revision-v1','','','2013-10-08 11:00:32','2013-10-08 15:00:32','',615,'http://sofits.ca/2013/10/08/615-revision-v1/',0,'revision','',0),(617,7,'2013-10-08 11:06:27','2013-10-08 15:06:27','I have revised the list and removed those jobs that were \"taken\". Several names are still blank on the list. Feel free to come up with something that is not on the list, as long as it is useful to me or to the group. Personally I would love someone to spearhead some research into a ski trip in the winter - perhaps Papineau Labelle or Mont Ste. Anne. Similarly it would be fantastic to have several yurt trips organized in the park. I have organized these in the past, and the trips were fabulous, but when I stopped doing it, the trips didn\'t happen.','Co-op and the LIST','','inherit','open','closed','','615-revision-v1','','','2013-10-08 11:06:27','2013-10-08 15:06:27','',615,'http://sofits.ca/2013/10/08/615-revision-v1/',0,'revision','',0),(618,7,'2013-10-10 19:35:03','2013-10-10 23:35:03','I have revised the co-op list and removed the things that are spoken for. Several names are still blank on the list. Feel free to come up with something that is not on the list, as long as it is useful to me or to the group. I would be fantastic to have several yurt trips organized in the park. I have organized these in the past, and the trips were fabulously fun, but when I stopped organizing them, the trips didn\'t happen. Also it would be very useful if someone would collect phone numbers and emails, and print one out for each of us. There have been one or two occasions (winter storms and internet failures) when this wou','Co-op and the LIST','','inherit','open','closed','','615-autosave-v1','','','2013-10-10 19:35:03','2013-10-10 23:35:03','',615,'http://sofits.ca/2013/10/08/615-autosave-v1/',0,'revision','',0),(619,7,'2013-10-08 15:06:24','2013-10-08 19:06:24','I have revised the co-op list and removed those jobs that were \"taken\". Several names are still blank on the list. Feel free to come up with something that is not on the list, as long as it is useful to me or to the group. Personally I would love it if someone would spearhead some research into a ski trip in the winter - perhaps Papineau Labelle or Mont Ste. Anne. Similarly it would be fantastic to have several yurt trips organized in the park. I have organized these in the past, and the trips were fabulously fun, but when I stopped organizing them, the trips didn\'t happen.','Co-op and the LIST','','inherit','open','closed','','615-revision-v1','','','2013-10-08 15:06:24','2013-10-08 19:06:24','',615,'http://sofits.ca/2013/10/08/615-revision-v1/',0,'revision','',0),(620,7,'2013-10-08 15:07:19','2013-10-08 19:07:19','I have revised the co-op list and removed the things that are spoken for. Several names are still blank on the list. Feel free to come up with something that is not on the list, as long as it is useful to me or to the group. Personally I would love it if someone would spearhead some research into a ski trip in the winter - perhaps Papineau Labelle or Mont Ste. Anne. Similarly it would be fantastic to have several yurt trips organized in the park. I have organized these in the past, and the trips were fabulously fun, but when I stopped organizing them, the trips didn\'t happen.','Co-op and the LIST','','inherit','open','closed','','615-revision-v1','','','2013-10-08 15:07:19','2013-10-08 19:07:19','',615,'http://sofits.ca/2013/10/08/615-revision-v1/',0,'revision','',0),(622,7,'2013-10-10 09:31:09','2013-10-10 13:31:09','(Anything here can be changed, just a working list)\r\n\r\nKathy: Assistant coach in the event that I am away - YAY!\r\n\r\nSharon: Consultant and helper on everything fitness and strength related, also coordinator for a possible bike tour for next summer\r\n\r\nBea: Assistant for classic technique\r\n\r\nMargaret K: Coordinator for runs, and assistant for time trials.\r\n\r\nRosy: Coordinator for swims and hikes, and general tech teacher for posting and finding Facebook events.\r\n\r\nPat: Downhill ski clinic instructor (date to be set)\r\n\r\nMeryl: In charge of shirt orders - yes let\'s have more shirts!\r\n\r\nAnn: Cycling coordinator\r\n\r\nYvonne: Cycling coordinator\r\n\r\nSusan R: Archive-photographer\r\n\r\nMary Lou: Waivers and forms\r\n\r\nJulie: Snacks\r\n\r\n\r\nMarg M: Attendance\r\n\r\n\r\nSusan O-H: Host a group party\r\n\r\nIla: Technical writer?\r\n\r\n\r\nJoanne: Snacks with Julie\r\n\r\nMichele: Ski on NCC trails followed by Potluck\r\n\r\n\r\nCary:\r\n\r\nJaney:\r\n\r\nCarol:\r\n\r\nSandra:\r\n\r\n ','THE LIST','','inherit','open','closed','','273-revision-v1','','','2013-10-10 09:31:09','2013-10-10 13:31:09','',273,'http://sofits.ca/2013/10/10/273-revision-v1/',0,'revision','',0),(623,7,'2013-10-23 09:01:47','2013-10-23 13:01:47','\nHi! I have the pleasure of joining you this year in SOFITS. I have volunteered to organize a Pot Luck to serve as a \'Meet and Greet\' and to celebrate the beginning of a new ski season. Please join us on Sunday, November 17 at 11:00, 28 Centrepark Drive, Blackburn Hamlet. Sunday brunch has a great appeal in the cold, dark days of November. Hot coffee, fresh fruit... croissants, good friends. Please feel free to invite your partners/spouses as well. RSVP on the Facebook event page.\nSusan\n613 824 2091\n\n \n\n ','ovember Potluck Nov. 17 !','','inherit','open','closed','','561-autosave-v1','','','2013-10-23 09:01:47','2013-10-23 13:01:47','',561,'http://sofits.ca/2013/10/10/561-autosave-v1/',0,'revision','',0),(624,7,'2013-10-10 10:30:27','2013-10-10 14:30:27','\r\nHi! I have the pleasure of joining you this year in SOFITS. I have volunteered to organize a Pot Luck to serve as a \'Meet and Greet\' and to celebrate the beginning of a new ski season. Please join us on Sunday, November 10 at 11:00, 28 Centrepark Drive, Blackburn Hamlet. Sunday brunch has a great appeal in the cold, dark days of November. Hot coffee, fresh fruit... croissants, good friends. Please feel free to invite your partners/spouses as well.\r\nSusan\r\n613 824 2091\r\n\r\n(comment from Jo-Ann - this has posted in Facebook as an event, please RSVP there or write a comment below, so that Susan knows how many are coming . )\r\n\r\n ','November Potluck!','','inherit','open','closed','','561-revision-v1','','','2013-10-10 10:30:27','2013-10-10 14:30:27','',561,'http://sofits.ca/2013/10/10/561-revision-v1/',0,'revision','',0),(627,7,'2013-10-10 11:21:26','2013-10-10 15:21:26','There is so little interest in this, I will not bother posting any more of these. However if it is something that interests you, speak to me about it.\r\n\r\n ','GENERIC TRAINING PLANS','','inherit','open','closed','','319-revision-v1','','','2013-10-10 11:21:26','2013-10-10 15:21:26','',319,'http://sofits.ca/2013/10/10/319-revision-v1/',0,'revision','',0),(632,7,'2013-10-10 16:43:02','2013-10-10 20:43:02',' ','','','publish','open','closed','','632','','','2013-10-10 16:43:02','2013-10-10 20:43:02','',0,'http://sofits.ca/2013/10/10/632/',15,'nav_menu_item','',0),(634,7,'2013-10-12 16:45:35','2013-10-12 20:45:35','','Sofits at the Top of Penguin','','publish','open','closed','','sofits-at-the-top-of-penguin','','','2013-11-18 13:35:42','2013-11-18 18:35:42','',0,'http://sofits.ca/?p=634',0,'post','',0),(635,7,'2013-10-10 16:44:46','2013-10-10 20:44:46','','Sofits-Oct-10-2013','','inherit','open','closed','','sofits-oct-10-2013','','','2013-10-10 16:44:46','2013-10-10 20:44:46','',634,'http://sofits.ca/wp-content/uploads/2013/10/Sofits-Oct-10-2013.jpg',0,'attachment','image/jpeg',0),(636,7,'2013-10-10 16:45:35','2013-10-10 20:45:35','','Sofits at the Top of Penguin','','inherit','open','closed','','634-revision-v1','','','2013-10-10 16:45:35','2013-10-10 20:45:35','',634,'http://sofits.ca/2013/10/10/634-revision-v1/',0,'revision','',0),(637,7,'2013-10-10 19:35:54','2013-10-10 23:35:54','I have revised the co-op list and removed the things that are spoken for. Several names are still blank on the list. Feel free to come up with something that is not on the list, as long as it is useful to me or to the group. I would be fantastic to have several yurt trips organized in the park. I have organized these in the past, and the trips were fabulously fun, but when I stopped organizing them, the trips didn\'t happen. Also it would be very useful if someone would collect phone numbers and emails, and print one out for each of us. There have been one or two occasions (winter storms, internet failures and facebook weirdness) when this would have been very handy.','Co-op and the LIST','','inherit','open','closed','','615-revision-v1','','','2013-10-10 19:35:54','2013-10-10 23:35:54','',615,'http://sofits.ca/2013/10/10/615-revision-v1/',0,'revision','',0),(638,7,'2013-10-10 19:38:01','2013-10-10 23:38:01','(Anything here can be changed, just a working list)\r\n\r\nKathy: Assistant coach in the event that I am away - YAY!\r\n\r\nSharon: Consultant and helper on everything fitness and strength related, also coordinator for a possible bike tour for next summer\r\n\r\nBea: Assistant for classic technique\r\n\r\nMargaret K: Coordinator for runs, and assistant for time trials.\r\n\r\nRosy: Coordinator for swims and hikes, and general tech teacher for posting and finding Facebook events.\r\n\r\nPat: Downhill ski clinic instructor (date to be set)\r\n\r\nMeryl: In charge of shirt orders - yes let\'s have more shirts!\r\n\r\nAnn: Cycling coordinator\r\n\r\nYvonne: Cycling coordinator\r\n\r\nSusan R: Archive-photographer\r\n\r\nMary Lou: Waivers and forms\r\n\r\nJulie: Snacks\r\n\r\n\r\nMarg M: Attendance\r\n\r\n\r\nSusan O-H: Host a group party\r\n\r\nIla: Technical writer?\r\n\r\n\r\nJoanne, Julie and Cary: Snacks\r\n\r\nMichele: Ski on NCC trails followed by Potluck\r\n\r\n\r\nCarol: Organize Winter ski trip (to MSA?)\r\n\r\n\r\nJaney:\r\n\r\nSandra:\r\n\r\n ','THE LIST','','inherit','open','closed','','273-revision-v1','','','2013-10-10 19:38:01','2013-10-10 23:38:01','',273,'http://sofits.ca/2013/10/10/273-revision-v1/',0,'revision','',0),(647,7,'2013-10-07 08:41:40','2013-10-07 12:41:40','We have decided to keep it simple. The short sleeved shirts will remain as is (logo on the front, not on the back), but the long ones will have the additional plain name on the back. To see how fetching the short tees are, check out the photo !\r\n\r\nThe deadline for ordering is Thursday October 17. To order, use the comment form below, and be sure to specify the size you would like. If you are not sure about the size, you can add that in on Friday, when there will be one additional chance to try them on. But please place your order before that, to give Meryl a heads up with numbers. Meryl, do we need a minimum number to order either of these items?\r\n\r\nShort Tee\r\n$19.50 plus tax\r\n\r\nLong Tee with logo on front, and Sofits name on back\r\n$$38.50 plus tax','Order SOFITS SHIRTS, now!','','publish','open','closed','','order-your-sofits-shirts-now','','','2013-10-23 09:02:53','2013-10-23 13:02:53','',0,'http://sofits.ca/?p=647',0,'post','',14),(648,7,'2013-10-11 08:41:40','2013-10-11 12:41:40','We have decided to keep it simple. The short sleeved shirts will remain as is (logo on the front, not on the back), but the long ones will have the additional plain name on the back.\r\n\r\nThe deadline for ordering is Thursday October 17. To order, use the comment form below, and be sure to specify the size you would like. If you are not sure about the size, you can add that in on Friday, when there will be one additional chance to try them on. But please place your order before that, to give Meryl a heads up with numbers. Meryl, do we need a minimum number to order either of these items?\r\n\r\nShort Tee\r\n$19.50 plus tax\r\n\r\nLong Tee with logo on front, and Sofits name on back\r\n$$38.50 plus tax','Order your SOFITS shirts, now!','','inherit','open','closed','','647-revision-v1','','','2013-10-11 08:41:40','2013-10-11 12:41:40','',647,'http://sofits.ca/2013/10/11/647-revision-v1/',0,'revision','',0),(649,7,'2013-10-11 08:43:17','2013-10-11 12:43:17','We have decided to keep it simple. The short sleeved shirts will remain as is (logo on the front, not on the back), but the long ones will have the additional plain name on the back. To see how fetching the short tees are, check the\n\nThe deadline for ordering is Thursday October 17. To order, use the comment form below, and be sure to specify the size you would like. If you are not sure about the size, you can add that in on Friday, when there will be one additional chance to try them on. But please place your order before that, to give Meryl a heads up with numbers. Meryl, do we need a minimum number to order either of these items?\n\nShort Tee\n$19.50 plus tax\n\nLong Tee with logo on front, and Sofits name on back\n$$38.50 plus tax','Order SOFITS SHIRTS, now!','','inherit','open','closed','','647-autosave-v1','','','2013-10-11 08:43:17','2013-10-11 12:43:17','',647,'http://sofits.ca/2013/10/11/647-autosave-v1/',0,'revision','',0),(650,7,'2013-10-11 08:43:30','2013-10-11 12:43:30','We have decided to keep it simple. The short sleeved shirts will remain as is (logo on the front, not on the back), but the long ones will have the additional plain name on the back. To see how fetching the short tees are, check out the photo !\r\n\r\nThe deadline for ordering is Thursday October 17. To order, use the comment form below, and be sure to specify the size you would like. If you are not sure about the size, you can add that in on Friday, when there will be one additional chance to try them on. But please place your order before that, to give Meryl a heads up with numbers. Meryl, do we need a minimum number to order either of these items?\r\n\r\nShort Tee\r\n$19.50 plus tax\r\n\r\nLong Tee with logo on front, and Sofits name on back\r\n$$38.50 plus tax','Order SOFITS SHIRTS, now!','','inherit','open','closed','','647-revision-v1','','','2013-10-11 08:43:30','2013-10-11 12:43:30','',647,'http://sofits.ca/2013/10/11/647-revision-v1/',0,'revision','',0),(651,7,'2013-10-11 08:50:15','2013-10-11 12:50:15','Please leave a comment if you are interested in creating your own personal training plan.\r\n\r\n ','GENERIC TRAINING PLANS','','inherit','open','closed','','319-revision-v1','','','2013-10-11 08:50:15','2013-10-11 12:50:15','',319,'http://sofits.ca/2013/10/11/319-revision-v1/',0,'revision','',0),(652,7,'2013-10-14 16:46:19','2013-10-14 20:46:19','','Workout of Oct10 2013','','inherit','open','closed','','workout-of-oct10-2013','','','2013-10-14 16:46:19','2013-10-14 20:46:19','',346,'http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct10-2013-.pdf',0,'attachment','application/pdf',0),(653,7,'2013-10-14 16:46:47','2013-10-14 20:46:47','\r\n\r\nWeek 4: Workout of October 10 2013\r\n\r\nWeek 3: Workout of October 3 2013\r\n\r\n\r\nWeek 2: Workout of September 27 2013\r\n\r\nWeek 1: Workout of September 19 2013\r\n\r\n[yop_poll id=\"12\"]','MISS A WORKOUT?','','inherit','open','closed','','346-revision-v1','','','2013-10-14 16:46:47','2013-10-14 20:46:47','',346,'http://sofits.ca/2013/10/14/346-revision-v1/',0,'revision','',0),(654,7,'2013-10-14 16:47:00','2013-10-14 20:47:00','\r\n\r\nWeek 4: Workout of October 10 2013\r\n\r\nWeek 3: Workout of October 3 2013\r\n\r\n\r\nWeek 2: Workout of September 27 2013\r\n\r\nWeek 1: Workout of September 19 2013\r\n\r\n \r\n\r\n[yop_poll id=\"12\"]','MISS A WORKOUT?','','inherit','open','closed','','346-revision-v1','','','2013-10-14 16:47:00','2013-10-14 20:47:00','',346,'http://sofits.ca/2013/10/14/346-revision-v1/',0,'revision','',0),(658,7,'2013-10-14 16:52:54','2013-10-14 20:52:54','\r\nHi! I have the pleasure of joining you this year in SOFITS. I have volunteered to organize a Pot Luck to serve as a \'Meet and Greet\' and to celebrate the beginning of a new ski season. Please join us on Sunday, November 10 at 11:00, 28 Centrepark Drive, Blackburn Hamlet. Sunday brunch has a great appeal in the cold, dark days of November. Hot coffee, fresh fruit... croissants, good friends. Please feel free to invite your partners/spouses as well.\r\nSusan\r\n613 824 2091\r\n\r\n(comment from Jo-Ann - this has posted in Facebook as an event, please RSVP there, so that Susan knows who is coming . )\r\n\r\n ','November Potluck!','','inherit','open','closed','','561-revision-v1','','','2013-10-14 16:52:54','2013-10-14 20:52:54','',561,'http://sofits.ca/2013/10/14/561-revision-v1/',0,'revision','',0),(659,7,'2013-10-14 16:57:24','2013-10-14 20:57:24','(Anything here can be changed, just a working list)\r\n\r\nKathy: Assistant coach in the event that I am away - YAY!\r\n\r\nSharon: Consultant and helper on everything fitness and strength related, also coordinator for a possible bike tour for next summer\r\n\r\nBea: Assistant for classic technique\r\n\r\nMargaret K: Coordinator for runs, and assistant for time trials.\r\n\r\nRosy: Coordinator for swims and hikes, and general tech teacher for posting and finding Facebook events.\r\n\r\nPat: Downhill ski clinic instructor (date to be set)\r\n\r\nMeryl: In charge of shirt orders - yes let\'s have more shirts!\r\n\r\nAnn: Cycling coordinator\r\n\r\nYvonne: Cycling coordinator\r\n\r\nSusan R: Archive-photographer\r\n\r\nMary Lou: Waivers and forms\r\n\r\nJulie: Snacks\r\n\r\n\r\nMarg M: Attendance\r\n\r\n\r\nSusan O-H: Host a group party\r\n\r\nIla: Technical writer?\r\n\r\n\r\nJoanne, Julie and Cary: Snacks\r\n\r\nMichele: Ski on NCC trails followed by Potluck\r\n\r\n\r\nCarol: Organize Winter ski trip (to MSA?)\r\n\r\n\r\nJaney: Help organize ski trips and/or help with time trials.\r\n\r\n\r\nSandra: Type and distribute a list of names with phone numbers and emails?\r\n\r\n\r\n ','THE LIST','','inherit','open','closed','','273-revision-v1','','','2013-10-14 16:57:24','2013-10-14 20:57:24','',273,'http://sofits.ca/2013/10/14/273-revision-v1/',0,'revision','',0),(660,7,'2013-10-15 11:13:57','2013-10-15 15:13:57','If you would like some help in creating your own training plan, we are meeting on Saturday, October 19, at my house in Chelsea. 11:00 a.m. with a possible run first, if there is interest. Bring a calendar or datebook and have a rough idea of how many hours you have trained over the last year, not counting walking.\r\n\r\n ','GENERIC TRAINING PLANS','','inherit','open','closed','','319-revision-v1','','','2013-10-15 11:13:57','2013-10-15 15:13:57','',319,'http://sofits.ca/2013/10/15/319-revision-v1/',0,'revision','',0),(661,7,'2013-10-15 11:14:31','2013-10-15 15:14:31','If you would like some help in creating your own training plan, we are meeting on Saturday, October 19, at my house in Chelsea. 11:00 a.m. with a possible run first, if there is interest. Bring a calendar or datebook and have a rough idea of how many hours you have trained over the last year, not counting walking.\r\n\r\n ','GENERIC & PERSONAL TRAINING PLANS','','inherit','open','closed','','319-revision-v1','','','2013-10-15 11:14:31','2013-10-15 15:14:31','',319,'http://sofits.ca/2013/10/15/319-revision-v1/',0,'revision','',0),(666,7,'2013-10-18 16:19:46','2013-10-18 20:19:46','','Workout of Oct 18 2013','','inherit','open','closed','','workout-of-oct-18-2013','','','2013-10-18 16:19:46','2013-10-18 20:19:46','',346,'http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-18-2013-.pdf',0,'attachment','application/pdf',0),(667,7,'2013-10-18 16:20:22','2013-10-18 20:20:22','Week 5: Workout of October 18 2013\r\n\r\nWeek 4: Workout of October 10 2013\r\n\r\nWeek 3: Workout of October 3 2013\r\n\r\n\r\nWeek 2: Workout of September 27 2013\r\n\r\nWeek 1: Workout of September 19 2013\r\n\r\n \r\n\r\n[yop_poll id=\"12\"]','MISS A WORKOUT?','','inherit','open','closed','','346-revision-v1','','','2013-10-18 16:20:22','2013-10-18 20:20:22','',346,'http://sofits.ca/2013/10/18/346-revision-v1/',0,'revision','',0),(668,7,'2013-10-27 08:13:38','2013-10-27 12:13:38','Saturday. Nov. 2, 2:00- 4:30 pm at Yvonne\'s house in Chelsea\r\n\r\n\r\nThe address is 23 Muskoka Road. \r\n\r\n819-827-6311\r\n\r\n\r\n(Note: Yvonne suggests taking an antihistamine if you are allergic to cats.)\r\n\r\n\r\nThis is who I have on the list for Saturday: Please let me know if are planning to come and are not on the list.\r\n\r\nYvonne, Susan R, Susan O, Cary, Carol, Bea, Joanne, Anne, and Kathy. Ila has also offered to come and update the previous notes. (yay!) I\'m sure we will have some interesting discussion.\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n ','NEW LOCATION for Training Plan Workshop','','publish','open','closed','','sat-nov-2-training-plan-workshop-2','','','2013-11-13 11:46:10','2013-11-13 16:46:10','',0,'http://sofits.ca/?p=668',0,'post','',12),(669,7,'2013-10-21 08:13:38','2013-10-21 12:13:38','Saturday, November 2, 2:00- 4:30 pm\r\n\r\nIf you are interested, please leave your name below, in the comments session. Maximum of 8 people, open only to those who did not attend the October session. This will be the last planning session offered, although we may have a \"part 2\" session when we reach the \"build\" phase around the 2nd week of December.','Sat. Nov 2 - Training Plan Workshop #2','','inherit','open','closed','','668-revision-v1','','','2013-10-21 08:13:38','2013-10-21 12:13:38','',668,'http://sofits.ca/2013/10/21/668-revision-v1/',0,'revision','',0),(670,7,'2013-10-21 08:20:48','2013-10-21 12:20:48','Saturday, November 2, 2:00- 4:30 pm\r\n\r\nIf you are interested, please leave your name below, in the comments session. Maximum of 7 people (plus me), open to those who did not attend the October session. This will be the last planning session offered, although we may have a \"part 2\" session when we reach the \"build\" phase around the 2nd week of December.','Sat. Nov 2 - Training Plan Workshop #2','','inherit','open','closed','','668-revision-v1','','','2013-10-21 08:20:48','2013-10-21 12:20:48','',668,'http://sofits.ca/2013/10/21/668-revision-v1/',0,'revision','',0),(678,7,'2013-10-21 09:04:51','2013-10-21 13:04:51','Sat. Nov. 2, 2:00- 4:30 pm\r\n\r\nIf you are interested, please leave your name below, in the comments session. Maximum of 7 people (plus me), open to those who did not attend the October session. This will be the last planning session offered, although we may have a \"part 2\" session when we reach the \"build\" phase around the 2nd week of December.','Sat. Nov 2 - Training Plan Workshop #2','','inherit','open','closed','','668-revision-v1','','','2013-10-21 09:04:51','2013-10-21 13:04:51','',668,'http://sofits.ca/2013/10/21/668-revision-v1/',0,'revision','',0),(679,7,'2013-10-31 15:49:55','2013-10-31 19:49:55','Saturday. Nov. 2, 2:00- 4:30 pm at Yvonne\'s house in Chelsea\n\n\nThe address is 23 Muskoka Road. \n\n819-827-6311\n\n\n(Note: Yvonne suggests taking an antihistamine if you are allergic to cats.\n\n\nThis is who I have on the list for Saturday: Please let me know if are planning to come and are not on the list.\n\n \n\nYvonne, Susan R, Susan O, Cary, Carol, Bea, Joanne, Anne, and Kathy. Ila has also offered to come and update the previous notes. (yay!) I\'m sure we will have some interesting discussion.\n\n \n\n \n\n \n\n \n\n ','NEW LOCATION for Training Plan Workshop','','inherit','open','closed','','668-autosave-v1','','','2013-10-31 15:49:55','2013-10-31 19:49:55','',668,'http://sofits.ca/2013/10/21/668-autosave-v1/',0,'revision','',0),(680,7,'2013-10-21 09:09:01','2013-10-21 13:09:01','Sat. Nov. 2, 2:00- 4:30 pm\r\n\r\n20 Lilsam, Chelsea\r\n\r\nMaximum of 7 people (plus me), open to those who did not attend the October session. This will be the last planning session offered, although we may have a \"continued, part 2\" session when we reach the \"build\" phase around the 2nd week of December. If you wish to take part, leave a comment below.','Sat. Nov 2 - Training Plan Workshop #2','','inherit','open','closed','','668-revision-v1','','','2013-10-21 09:09:01','2013-10-21 13:09:01','',668,'http://sofits.ca/2013/10/21/668-revision-v1/',0,'revision','',0),(681,7,'2013-10-21 09:12:25','2013-10-21 13:12:25','Sat. Nov. 2, 2:00- 4:30 pm\r\n\r\n20 Lilsam, Chelsea\r\n\r\nMaximum of 7 people (plus me), open to those who did not attend the October session. This will be the last planning session offered, although we may have a \"continued, part 2\" session when we reach the \"build\" phase around the 2nd week of December. Anyone wishing to take part, leave a comment below.\r\n\r\nNote, if there is an unexpectedly huge interest in this, perhaps we could move it to a different (larger) house, but otherwise I prefer to have it at mine.','Sat. Nov 2 - Training Plan Workshop #2','','inherit','open','closed','','668-revision-v1','','','2013-10-21 09:12:25','2013-10-21 13:12:25','',668,'http://sofits.ca/2013/10/21/668-revision-v1/',0,'revision','',0),(682,7,'2013-10-23 09:00:08','2013-10-23 13:00:08','\r\nHi! I have the pleasure of joining you this year in SOFITS. I have volunteered to organize a Pot Luck to serve as a \'Meet and Greet\' and to celebrate the beginning of a new ski season. Please join us on Sunday, November 17 at 11:00, 28 Centrepark Drive, Blackburn Hamlet. Sunday brunch has a great appeal in the cold, dark days of November. Hot coffee, fresh fruit... croissants, good friends. Please feel free to invite your partners/spouses as well.\r\nSusan\r\n613 824 2091\r\n\r\n(comment from Jo-Ann - this has posted in Facebook as an event, please RSVP there, so that Susan knows who is coming . )\r\n\r\n ','November Potluck Nov. 17 !','','inherit','open','closed','','561-revision-v1','','','2013-10-23 09:00:08','2013-10-23 13:00:08','',561,'http://sofits.ca/2013/10/23/561-revision-v1/',0,'revision','',0),(683,7,'2013-10-23 09:01:51','2013-10-23 13:01:51','\r\nHi! I have the pleasure of joining you this year in SOFITS. I have volunteered to organize a Pot Luck to serve as a \'Meet and Greet\' and to celebrate the beginning of a new ski season. Please join us on Sunday, November 17 at 11:00, 28 Centrepark Drive, Blackburn Hamlet. Sunday brunch has a great appeal in the cold, dark days of November. Hot coffee, fresh fruit... croissants, good friends. Please feel free to invite your partners/spouses as well. RSVP on the Facebook event page.\r\nSusan\r\n613 824 2091\r\n\r\n \r\n\r\n ','ovember Potluck Nov. 17 !','','inherit','open','closed','','561-revision-v1','','','2013-10-23 09:01:51','2013-10-23 13:01:51','',561,'http://sofits.ca/2013/10/23/561-revision-v1/',0,'revision','',0),(684,7,'2013-10-23 09:02:19','2013-10-23 13:02:19','\r\nHi! I have the pleasure of joining you this year in SOFITS. I have volunteered to organize a Pot Luck to serve as a \'Meet and Greet\' and to celebrate the beginning of a new ski season. Please join us on Sunday, November 17 at 11:00, 28 Centrepark Drive, Blackburn Hamlet. Sunday brunch has a great appeal in the cold, dark days of November. Hot coffee, fresh fruit... croissants, good friends. Please feel free to invite your partners/spouses as well. RSVP on the Facebook event page.\r\nSusan\r\n613 824 2091\r\n\r\n \r\n\r\n ','Potluck November 17 !','','inherit','open','closed','','561-revision-v1','','','2013-10-23 09:02:19','2013-10-23 13:02:19','',561,'http://sofits.ca/2013/10/23/561-revision-v1/',0,'revision','',0),(687,7,'2013-10-24 18:55:34','2013-10-24 22:55:34','','Create Your Own Training Plan','','inherit','open','closed','','create-your-own-training-plan','','','2013-10-24 18:55:34','2013-10-24 22:55:34','',319,'http://sofits.ca/wp-content/uploads/2013/09/Create-Your-Own-Training-Plan.pdf',0,'attachment','application/pdf',0),(688,7,'2013-10-24 18:55:56','2013-10-24 22:55:56','Create Your Own Training Plan','GENERIC & PERSONAL TRAINING PLANS','','inherit','open','closed','','319-revision-v1','','','2013-10-24 18:55:56','2013-10-24 22:55:56','',319,'http://sofits.ca/2013/10/24/319-revision-v1/',0,'revision','',0),(690,7,'2013-10-24 19:01:46','2013-10-24 23:01:46','','Background Questions','','inherit','open','closed','','background-questions','','','2013-10-24 19:01:46','2013-10-24 23:01:46','',319,'http://sofits.ca/wp-content/uploads/2013/09/Background-Questions.pdf',0,'attachment','application/pdf',0),(691,7,'2013-12-09 19:53:56','2013-12-10 00:53:56',' \n\nSKI FIRST OR ALSO SKIS(read this first, then open the appropriate BUILD document.)\n\nBUILD 1 for ALSO SKIS, \n\nBUILD 1 for SKI FIRST, weeks of Dec 9 - 30 \n\nBASE3 Weeks of Nov 18 to Dec 9\n\nBASE2 Weeks of Oct 21 to Nov 11\n\nSki Waxing Updated Dec 9 2013 (Thanks, Ila!)\n\n\nTraining HoursJust one sample from Joe Friel (see Reading list in the next article)\n\nCreate Your Own Training Plan, part 1\n\nAdditional Notes for Creating Training Plans, part 2\n\nBackground Questions\n\n \n\n ','TRAINING PLANS & WAXING','','inherit','open','closed','','319-autosave-v1','','','2013-12-09 19:53:56','2013-12-10 00:53:56','',319,'http://sofits.ca/2013/10/24/319-autosave-v1/',0,'revision','',0),(692,7,'2013-10-24 19:12:14','2013-10-24 23:12:14','','BASE2 Weeks of Oct 21 to Nov 11','','inherit','open','closed','','base2-weeks-of-oct-21-to-nov-11','','','2013-10-24 19:12:14','2013-10-24 23:12:14','',319,'http://sofits.ca/wp-content/uploads/2013/09/BASE2-Weeks-of-Oct-21-to-Nov-11.pdf',0,'attachment','application/pdf',0),(693,7,'2013-10-24 19:13:35','2013-10-24 23:13:35','','BASE3 Weeks of Nov 18 to Dec 9','','inherit','open','closed','','base3-weeks-of-nov-18-to-dec-9','','','2013-10-24 19:13:35','2013-10-24 23:13:35','',319,'http://sofits.ca/wp-content/uploads/2013/09/BASE3-Weeks-of-Nov-18-to-Dec-9.pdf',0,'attachment','application/pdf',0),(694,7,'2013-10-24 19:13:58','2013-10-24 23:13:58','Background Questions\r\n\r\nCreate Your Own Training Plan\r\n\r\nBASE2 Weeks of Oct 21 to Nov 11\r\n\r\nBASE3 Weeks of Nov 18 to Dec 9','GENERIC & PERSONAL TRAINING PLANS','','inherit','open','closed','','319-revision-v1','','','2013-10-24 19:13:58','2013-10-24 23:13:58','',319,'http://sofits.ca/2013/10/24/319-revision-v1/',0,'revision','',0),(695,7,'2013-10-24 19:14:58','2013-10-24 23:14:58','Here are the preliminary documents and forms. More to come.\r\n\r\nCreate Your Own Training Plan\r\n\r\nBackground Questions\r\n\r\nBASE2 Weeks of Oct 21 to Nov 11\r\n\r\nBASE3 Weeks of Nov 18 to Dec 9','GENERIC & PERSONAL TRAINING PLANS','','inherit','open','closed','','319-revision-v1','','','2013-10-24 19:14:58','2013-10-24 23:14:58','',319,'http://sofits.ca/2013/10/24/319-revision-v1/',0,'revision','',0),(696,7,'2013-10-24 19:16:28','2013-10-24 23:16:28','Here are the preliminary documents from the first workshop. More to come.\r\n\r\nCreate Your Own Training Plan\r\n\r\nBackground Questions\r\n\r\nBASE2 Weeks of Oct 21 to Nov 11\r\n\r\nBASE3 Weeks of Nov 18 to Dec 9','GENERIC & PERSONAL TRAINING PLANS','','inherit','open','closed','','319-revision-v1','','','2013-10-24 19:16:28','2013-10-24 23:16:28','',319,'http://sofits.ca/2013/10/24/319-revision-v1/',0,'revision','',0),(697,7,'2013-10-24 19:49:43','2013-10-24 23:49:43','Here are the preliminary documents from the first workshop. A couple more to come.\r\n\r\nCreate Your Own Training Plan\r\n\r\nBackground Questions\r\n\r\nBASE2 Weeks of Oct 21 to Nov 11\r\n\r\nBASE3 Weeks of Nov 18 to Dec 9','TRAINING PLANS','','inherit','open','closed','','319-revision-v1','','','2013-10-24 19:49:43','2013-10-24 23:49:43','',319,'http://sofits.ca/2013/10/24/319-revision-v1/',0,'revision','',0),(703,7,'2013-10-26 08:03:54','2013-10-26 12:03:54','','Workout of Oct 25 2013','','inherit','open','closed','','workout-of-oct-25-2013','','','2013-10-26 08:03:54','2013-10-26 12:03:54','',346,'http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-25-2013.pdf',0,'attachment','application/pdf',0),(704,7,'2013-10-26 08:04:24','2013-10-26 12:04:24',' \r\n\r\nWeek 6: Workout of October 25 2013\r\n\r\nWeek 5: Workout of October 18 2013\r\n\r\nWeek 4: Workout of October 10 2013\r\n\r\nWeek 3: Workout of October 3 2013\r\n\r\n\r\nWeek 2: Workout of September 27 2013\r\n\r\nWeek 1: Workout of September 19 2013\r\n\r\n \r\n\r\n[yop_poll id=\"12\"]','MISS A WORKOUT?','','inherit','open','closed','','346-revision-v1','','','2013-10-26 08:04:24','2013-10-26 12:04:24','',346,'http://sofits.ca/2013/10/26/346-revision-v1/',0,'revision','',0),(709,7,'2013-10-26 13:21:21','2013-10-26 17:21:21','Sat. Nov. 2, 2:00- 4:30 pm\r\n\r\n20 Lilsam, Chelsea\r\n\r\nMaximum of 9 people (plus me), open to those who did not attend the October session. This will be the last planning session offered, although we may have a \"continued, part 2\" session when we reach the \"build\" phase around the 2nd week of December. Anyone wishing to take part, leave a comment below.\r\n\r\nNote, if there is an unexpectedly huge interest in this, perhaps we could move it to a different (larger) house, but otherwise I prefer to have it at mine. I now have enough chairs for 9 of us!','Sat. Nov 2 - Training Plan Workshop #2','','inherit','open','closed','','668-revision-v1','','','2013-10-26 13:21:21','2013-10-26 17:21:21','',668,'http://sofits.ca/2013/10/26/668-revision-v1/',0,'revision','',0),(710,7,'2013-10-26 13:29:17','2013-10-26 17:29:17','Sat. Nov. 2, 2:00- 4:30 pm\r\n\r\n20 Lilsam, Chelsea\r\n\r\nOpen to those who did not attend the October session. This will be the last planning session offered, although we may have a \"continued, part 2\" session when we reach the \"build\" phase around the 2nd week of December. Anyone wishing to take part, please leave a comment below (if you have not already).\r\n\r\nIt will be at my house (20 Lilsam, in Chelsea) if there are 9 or fewer. If there are more than 9 interested, Yvonne has generously offered to hold it at her house, just \"up the road\". I\'d like to be able to let Yvonne know ahead of time, so if you are considering coming, please confirm it with a comment, below.\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n ','Sat. Nov 2 - Training Plan Workshop #2','','inherit','open','closed','','668-revision-v1','','','2013-10-26 13:29:17','2013-10-26 17:29:17','',668,'http://sofits.ca/2013/10/26/668-revision-v1/',0,'revision','',0),(711,7,'2013-10-26 13:29:35','2013-10-26 17:29:35','Sat. Nov. 2, 2:00- 4:30 pm\r\n\r\nOpen to those who did not attend the October session. This will be the last planning session offered, although we may have a \"continued, part 2\" session when we reach the \"build\" phase around the 2nd week of December. Anyone wishing to take part, please leave a comment below (if you have not already).\r\n\r\nIt will be at my house (20 Lilsam, in Chelsea) if there are 9 or fewer. If there are more than 9 interested, Yvonne has generously offered to hold it at her house, just \"up the road\". I\'d like to be able to let Yvonne know ahead of time, so if you are considering coming, please confirm it with a comment, below.\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n ','Sat. Nov 2 - Training Plan Workshop #2','','inherit','open','closed','','668-revision-v1','','','2013-10-26 13:29:35','2013-10-26 17:29:35','',668,'http://sofits.ca/2013/10/26/668-revision-v1/',0,'revision','',0),(712,7,'2013-10-26 13:39:15','2013-10-26 17:39:15','Sat. Nov. 2, 2:00- 4:30 pm\r\n\r\nOpen to those who did not attend the October session. This will be the last planning session offered, although we may have a \"continued, part 2\" session when we reach the \"build\" phase around the 2nd week of December.\r\n\r\nIt will be at my house (20 Lilsam, in Chelsea) if there are 9 or fewer. If there are more than 9 interested, Yvonne has generously offered to hold it at her house, just \"up the road\". I\'d like to be able to let Yvonne know ahead of time, so if you are considering coming, please confirm it with a comment, below, if you haven\'t already done so.\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n ','Sat. Nov 2 - Training Plan Workshop #2','','inherit','open','closed','','668-revision-v1','','','2013-10-26 13:39:15','2013-10-26 17:39:15','',668,'http://sofits.ca/2013/10/26/668-revision-v1/',0,'revision','',0),(713,7,'2013-10-26 13:40:42','2013-10-26 17:40:42','Sat. Nov. 2, 2:00- 4:30 pm\r\n\r\nOpen to those who did not attend the October session. This will be the last planning session offered, although we may have a \"continued, part 2\" session when we reach the \"build\" phase around the 2nd week of December.\r\n\r\nIt will be at my house (20 Lilsam, in Chelsea) if there are 9 or fewer. If there are more than 9 interested, Yvonne has generously offered to hold it at her house, just \"up the road\". I\'d like to be able to give Yvonne some advance warning if we are going to storm her house, so if you are considering coming, please confirm it with a comment, below, unless you have already done so.\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n ','Sat. Nov 2 - Training Plan Workshop #2','','inherit','open','closed','','668-revision-v1','','','2013-10-26 13:40:42','2013-10-26 17:40:42','',668,'http://sofits.ca/2013/10/26/668-revision-v1/',0,'revision','',0),(714,7,'2013-10-26 13:41:51','2013-10-26 17:41:51','Sat. Nov. 2, 2:00- 4:30 pm\r\n\r\nOpen to those who did not attend the October session. This will be the last planning session offered, although we may have a \"continued, part 2\" session when we reach the \"build\" phase around the 2nd week of December.\r\n\r\nIt will be at my house (20 Lilsam, in Chelsea) if there are 9 or fewer. If there are more than 9 interested, Yvonne has generously offered to hold it at her house, just \"up the road\". I\'d like to be able to give Yvonne some advance warning if we are going to storm her house, so if you are considering coming, please confirm it with a comment, below, unless you have already done so.\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n ','Sat. November 2 - Training Plan Workshop','','inherit','open','closed','','668-revision-v1','','','2013-10-26 13:41:51','2013-10-26 17:41:51','',668,'http://sofits.ca/2013/10/26/668-revision-v1/',0,'revision','',0),(715,7,'2013-10-30 12:12:07','2013-10-30 16:12:07','Sat. Nov. 2, 2:00- 4:30 pm\r\n\r\n20 Chemin Lilsam, Chelsea\r\n\r\nI\'m closing the registration today as everyone has had lots of time to sign up. Here is who is on the list: Please let me know if you spoke to me and I forgot to add you!\r\n\r\nYvonne, Susan R, Susan O, Cary, Bea, Joanne, Anne, and Kathy. Ila has also offered to come and update the previous notes. (yay!) I\'m sure we will have some interesting discussion.\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n ','Sat. November 2 - Training Plan Workshop','','inherit','open','closed','','668-revision-v1','','','2013-10-30 12:12:07','2013-10-30 16:12:07','',668,'http://sofits.ca/2013/10/30/668-revision-v1/',0,'revision','',0),(716,7,'2013-10-30 12:14:10','2013-10-30 16:14:10','Sat. Nov. 2, 2:00- 4:30 pm\r\n\r\n20 Chemin Lilsam, Chelsea\r\n\r\nI\'m closing the registration today as everyone has had lots of time to sign up. Here is who is on the list: Please let me know if you spoke to me and I forgot to add you!\r\n\r\nYvonne, Susan R, Susan O, Cary, Carol, Bea, Joanne, Anne, and Kathy. Ila has also offered to come and update the previous notes. (yay!) I\'m sure we will have some interesting discussion.\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n ','Sat. Nov. 2 - Training Plan Workshop - Final Update','','inherit','open','closed','','668-revision-v1','','','2013-10-30 12:14:10','2013-10-30 16:14:10','',668,'http://sofits.ca/2013/10/30/668-revision-v1/',0,'revision','',0),(717,7,'2013-10-30 12:16:28','2013-10-30 16:16:28','Sat. Nov. 2, 2:00- 4:30 pm\r\n\r\n20 Chemin Lilsam, Chelsea\r\n\r\nEveryone has had lots of time to sign up. Here is who is on the list: Please let me know if you spoke to me and I forgot to add you!\r\n\r\nYvonne, Susan R, Susan O, Cary, Carol, Bea, Joanne, Anne, and Kathy. Ila has also offered to come and update the previous notes. (yay!) I\'m sure we will have some interesting discussion.\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n ','Sat. Nov. 2 - Training Plan Workshop - Final Update','','inherit','open','closed','','668-revision-v1','','','2013-10-30 12:16:28','2013-10-30 16:16:28','',668,'http://sofits.ca/2013/10/30/668-revision-v1/',0,'revision','',0),(718,7,'2013-10-30 12:17:01','2013-10-30 16:17:01','Sat. Nov. 2, 2:00- 4:30 pm\r\n\r\n20 Chemin Lilsam, Chelsea\r\n\r\nThis is who I have on the list for Saturday: Please let me know if you spoke to me and I forgot to add you!\r\n\r\nYvonne, Susan R, Susan O, Cary, Carol, Bea, Joanne, Anne, and Kathy. Ila has also offered to come and update the previous notes. (yay!) I\'m sure we will have some interesting discussion.\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n ','Sat. Nov. 2 - Training Plan Workshop - Final Update','','inherit','open','closed','','668-revision-v1','','','2013-10-30 12:17:01','2013-10-30 16:17:01','',668,'http://sofits.ca/2013/10/30/668-revision-v1/',0,'revision','',0),(719,7,'2013-10-31 15:50:16','2013-10-31 19:50:16','Saturday. Nov. 2, 2:00- 4:30 pm at Yvonne\'s house in Chelsea\r\n\r\n\r\nThe address is 23 Muskoka Road. \r\n\r\n819-827-6311\r\n\r\n\r\n(Note: Yvonne suggests taking an antihistamine if you are allergic to cats.)\r\n\r\n\r\nThis is who I have on the list for Saturday: Please let me know if are planning to come and are not on the list.\r\n\r\nYvonne, Susan R, Susan O, Cary, Carol, Bea, Joanne, Anne, and Kathy. Ila has also offered to come and update the previous notes. (yay!) I\'m sure we will have some interesting discussion.\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n ','NEW LOCATION for Training Plan Workshop','','inherit','open','closed','','668-revision-v1','','','2013-10-31 15:50:16','2013-10-31 19:50:16','',668,'http://sofits.ca/2013/10/31/668-revision-v1/',0,'revision','',0),(723,7,'2013-12-02 11:00:05','2013-12-02 16:00:05','Stretches: Sharon\'s post workout stretches.\r\n\r\n \r\n\r\nThe first video is Sharon in slow motion, followed by one in normal time. Below the video are two stop frames showing two things everyone should aim for. Sharon has good weight shift, timing and an excellent body position. A couple of small pointers: the arms are not always consistent. They should be just slightly more bent, and should both pass the hips at each stride. Upper back could be more relaxed. Hips can be slightly more forward, ahead of your heels. Great skiing, Sharon!\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/12/sharon-in-slo-mo_x264.mp4\"][/video]\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/12/Sharon4_x264.mp4\"][/video]\r\n\r\n \r\n\r\n\r\n\r\n(perhaps should have said \"provided the boot is off the snow\". The tip of the ski will be touching of course.\r\n\r\n\r\n\r\nBelow you can see Janey\'s admirably coordinated and relaxed \"skiing\". Great timing, good body position and poling. This could never be confused with running.\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/11/Janey1.mp4\"][/video]\r\n\r\nHere\'s Kathy in action - great ski walking. (technique pointers below)\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy_Nov1_2013.mp4\"][/video]\r\n\r\n \r\n\r\n\r\n\r\n\r\n\r\n \r\n\r\nAt the risk of embarrassing Kathy I wanted to show some of her specific (and excellent) technical skills.\r\n\r\nClick on each photo if you have trouble reading the fine print.\r\n\r\nSorry about the spelling. Couldn’t see what I was writing in Photoshop.','TECHNIQUE','','publish','open','closed','paranoidskiers*','ski-technique','','','2014-09-28 11:27:19','2014-09-28 15:27:19','',0,'http://sofits.ca/?page_id=723',0,'page','',1),(724,7,'2013-11-01 18:51:24','2013-11-01 22:51:24','','Kathy1','','inherit','open','closed','','kathy1','','','2013-11-01 18:51:24','2013-11-01 22:51:24','',723,'http://sofits.ca/wp-content/uploads/2013/11/Kathy1.jpg',0,'attachment','image/jpeg',0),(725,7,'2013-11-01 18:51:28','2013-11-01 22:51:28','','Kathy2','','inherit','open','closed','','kathy2','','','2013-11-01 18:51:28','2013-11-01 22:51:28','',723,'http://sofits.ca/wp-content/uploads/2013/11/Kathy2.jpg',0,'attachment','image/jpeg',0),(726,7,'2013-11-01 18:52:05','2013-11-01 22:52:05',' ','','','publish','open','closed','','726','','','2013-11-01 18:52:05','2013-11-01 22:52:05','',0,'http://sofits.ca/2013/11/01/726/',16,'nav_menu_item','',0),(727,7,'2013-11-01 18:52:05','2013-11-01 22:52:05','','Ski Technique','','inherit','open','closed','','723-revision-v1','','','2013-11-01 18:52:05','2013-11-01 22:52:05','',723,'http://sofits.ca/2013/11/01/723-revision-v1/',0,'revision','',0),(730,7,'2013-11-01 19:04:03','2013-11-01 23:04:03','','TECHNIQUE','','inherit','open','closed','','723-revision-v1','','','2013-11-01 19:04:03','2013-11-01 23:04:03','',723,'http://sofits.ca/2013/11/01/723-revision-v1/',0,'revision','',0),(732,7,'2013-11-01 19:15:20','2013-11-01 23:15:20','','Workout of November 1 2013','','inherit','open','closed','','workout-of-november-1-2013','','','2013-11-01 19:15:20','2013-11-01 23:15:20','',346,'http://sofits.ca/wp-content/uploads/2013/09/Workout-of-November-1-2013.pdf',0,'attachment','application/pdf',0),(733,7,'2013-11-01 19:15:48','2013-11-01 23:15:48','Week 7: Workout of November 1 2013\r\n\r\nWeek 6: Workout of October 25 2013\r\n\r\nWeek 5: Workout of October 18 2013\r\n\r\nWeek 4: Workout of October 10 2013\r\n\r\nWeek 3: Workout of October 3 2013\r\n\r\n\r\nWeek 2: Workout of September 27 2013\r\n\r\nWeek 1: Workout of September 19 2013\r\n\r\n \r\n\r\n[yop_poll id=\"12\"]','MISS A WORKOUT?','','inherit','open','closed','','346-revision-v1','','','2013-11-01 19:15:48','2013-11-01 23:15:48','',346,'http://sofits.ca/2013/11/01/346-revision-v1/',0,'revision','',0),(737,7,'2013-11-01 19:24:32','2013-11-01 23:24:32',' \r\n\r\n \r\n\r\nAt the risk of embarrassing Kathy I wanted to show some of her specific (and excellent) technical skills. Click on each photo if you have trouble reading the fine print. Sorry about some of the spelling. Couldn’t see what I was writing in Photoshop.','TECHNIQUE','','inherit','open','closed','','723-revision-v1','','','2013-11-01 19:24:32','2013-11-01 23:24:32','',723,'http://sofits.ca/2013/11/01/723-revision-v1/',0,'revision','',0),(738,7,'2013-11-01 19:25:42','2013-11-01 23:25:42',' \r\n\r\n \r\n\r\n\r\n\r\nAt the risk of embarrassing Kathy I want to show some of her specific (and excellent) technical skills. \r\n\r\nClick on each photo if you have trouble reading the fine print. \r\n\r\nSorry about some of the spelling. Couldn’t see what I was writing in Photoshop.','TECHNIQUE','','inherit','open','closed','','723-revision-v1','','','2013-11-01 19:25:42','2013-11-01 23:25:42','',723,'http://sofits.ca/2013/11/01/723-revision-v1/',0,'revision','',0),(739,7,'2013-11-01 19:26:38','2013-11-01 23:26:38',' \r\n\r\n \r\n\r\n\r\n\r\n\r\n\r\n \r\n\r\nAt the risk of embarrassing Kathy I want to show some of her specific (and excellent) technical skills.\r\n\r\nClick on each photo if you have trouble reading the fine print.\r\n\r\nSorry about some of the spelling. Couldn’t see what I was writing in Photoshop.','TECHNIQUE','','inherit','open','closed','','723-revision-v1','','','2013-11-01 19:26:38','2013-11-01 23:26:38','',723,'http://sofits.ca/2013/11/01/723-revision-v1/',0,'revision','',0),(740,7,'2013-11-01 19:27:38','2013-11-01 23:27:38',' \r\n\r\n \r\n\r\n\r\n\r\n\r\n\r\n \r\n\r\nAt the risk of embarrassing Kathy I wanted to show some of her specific (and excellent) technical skills.\r\n\r\nClick on each photo if you have trouble reading the fine print.\r\n\r\nSorry about the spelling. Couldn’t see what I was writing in Photoshop.','TECHNIQUE','','inherit','open','closed','','723-revision-v1','','','2013-11-01 19:27:38','2013-11-01 23:27:38','',723,'http://sofits.ca/2013/11/01/723-revision-v1/',0,'revision','',0),(743,7,'2013-11-17 18:15:21','2013-11-17 23:15:21','\r\n\r\nSaturday Nov.23, 9 :30 a.m. \r\n\r\n20 Chemin Lilsam, Chelsea (819 827 6376)\r\n\r\nThis is who I think is coming: Let me know if your name is missing.\r\n\r\nSharon, Julie, Meryl, Marg, Mary Lou, Bea, Ila and Joanne.\r\n\r\nBe sure that your skis are cleaned thoroughly before you come, and bring a small snack. There will be a $2 charge for glide wax. We will wax the skis which are most in need of it! Note that this is a basic course in glide and grip waxing. If you have already glide waxed your own skis successfully for years and years, you do not need this course. This is not about fancy, expensive race waxing.','WAXING CLINIC on Sat. Nov 23','','publish','open','closed','','waxing-clinic','','','2013-11-26 09:29:57','2013-11-26 14:29:57','',0,'http://sofits.ca/?p=743',0,'post','',8),(744,7,'2013-11-03 15:50:21','2013-11-03 20:50:21','Who would be interested in this? Here are some possible dates ( with Sharon getting first dibs as she has already mentioned this to me!) Please let me know if you are interested and which days DO NOT work for you.\r\n\r\nThursday November 14, mid to late afternoon.\r\n\r\nSaturday November 16 or 23, morning or afternoon (if morning, bring food!)\r\n\r\nMonday November 25, morning (bring food ).\r\n\r\n \r\n\r\nIf there is snow by any of these dates, we could finish/start with a short group ski.\r\n\r\nThere will be a small charge for glide wax, $2 a person. If you have a portable wax bench, or iron, please bring them along. I am fully equipped to do only one pair of skis at a time.','Waxing Clinic?','','inherit','open','closed','','743-revision-v1','','','2013-11-03 15:50:21','2013-11-03 20:50:21','',743,'http://sofits.ca/2013/11/03/743-revision-v1/',0,'revision','',0),(745,7,'2013-11-03 15:51:09','2013-11-03 20:51:09','Who would be interested in this? Here are some possible dates ( with Sharon getting first dibs as she has already mentioned this to me!) Please let me know if you are interested and which days DO NOT work for you.\r\n\r\nThursday November 14, mid to late afternoon.\r\n\r\nSaturday November 16, morning or afternoon (if morning, bring food!)\r\n\r\nSaturday November 23, morning or afternoon (if morning, bring food!)\r\n\r\nMonday November 25, morning (bring food! ).\r\n\r\n \r\n\r\nIf there is snow by any of these dates, we could finish/start with a short group ski.\r\n\r\nThere will be a small charge for glide wax, $2 a person. If you have a portable wax bench, or iron, please bring them along. I am fully equipped to do only one pair of skis at a time.','Waxing Clinic?','','inherit','open','closed','','743-revision-v1','','','2013-11-03 15:51:09','2013-11-03 20:51:09','',743,'http://sofits.ca/2013/11/03/743-revision-v1/',0,'revision','',0),(746,7,'2013-12-03 16:06:18','2013-12-03 21:06:18','\r\n\r\nIf you are buying new equipment, some suggestions:\r\n\r\n1. Avoid waxless (\"fish-scale\") skis like the plague! You will neither be able to glide well nor enjoy the downhills. And the noise will drive your friends to distraction. The exception to this is a dedicated pair of high quality waxless skis chosen specifically for your body weight, to be used when conditions are above zero and waxing is tricky.\r\n\r\n2. Garage sale skis are not recommended!!!\r\n\r\n3. Use a dedicated ski shop such as Fresh Air (always my first choice). They will be sure to fit you with skis of the correct camber, and poles of the correct length. Avoid generic sports stores or downhill stores such as Tommy and Lefevre (spelling?) etc. Pecco\'s, although it has good equipment and knowledgeable staff, is famous for NOT standing behind their products after the sale.\r\n\r\n4. Always keep your old skis for \"rock skiing. One can never have too many skis! If they have really poor, antiquated bindings, consider upgrading the bindings to match your new boots, so that you have excellent control on both your rock skis and good skis.\r\n\r\n5. Combi boots are great, especially for control on downhills, or if you have balance problems, or a history of hamstring injuries. However, DO NOT consider buying combi skis. They are poor for both classic and skating. You will need dedicated skis and poles for both classic and skating.\r\n\r\n6. If you are prone to cold hands, you may want to consider the wide, fancier (and more expensive) velcro grips which tend not to cut off circulation. Be sure to try them out with the gloves or mitts you will be wearing, especially if you will be wearing thick ones.\r\n\r\n7. Set up a waxing area ahead of time, if you have space to do this. Then you will be ready to head out the door at the last moment.\r\n\r\nAny more suggestions people want to add?','READY, SET SKI!','','publish','open','closed','','ready-set-ski','','','2013-12-07 15:04:07','2013-12-07 20:04:07','',0,'http://sofits.ca/?p=746',0,'post','',0),(747,7,'2013-11-03 16:06:18','2013-11-03 21:06:18','Don\'t be one of those surprised skiers who is not ready when the white stuff suddenly arrives. Statistically we ski by mid November about one year out of three (check my website, www.musicianonskis.ca/blog if you are skeptical). As soon as there are a few cm of snow we will start to ski. There is nothing more discouraging than seeing your friends ski while you have to head elsewhere for a wet slog in your running shoes.\r\n\r\nIf you are buying new equipment, some suggestions:\r\n\r\n1.Use a dedicated ski shop such as Fresh Air (always my first choice). Avoid generic sports stores or downhill stores such as Tommy and LeFevre (spelling?) etc. Pecco\'s, although it has good equipment and knowledgeable staff, is famous for NOT standing behind their products after the sale.\r\n\r\n2.Always keep your old skis for \"rock skiing. One can never have too many skis! If they have really poor, antiquated bindings, consider upgrading the bindings to match your new boots, so that you have excellent control on both your rock skis and good skis.\r\n\r\n3.Combi boots are great, especially for control on downhills, or if you have balance problems, or a history of hamstring injuries. However, DO NOT consider buying combi skis. They are poor for both classic and skating. You will need dedicated skis and poles for both classic and skating.\r\n\r\n4. Set up a waxing area ahead of time, if you have space to do this. Then you will be ready to head out the door at the last moment.\r\n\r\nAny more suggestions people want to add?','READY, SET SKI!','','inherit','open','closed','','746-revision-v1','','','2013-11-03 16:06:18','2013-11-03 21:06:18','',746,'http://sofits.ca/2013/11/03/746-revision-v1/',0,'revision','',0),(748,7,'2013-11-03 16:07:45','2013-11-03 21:07:45','Who would be interested in this? Here are some possible dates ( with Sharon getting first dibs as she has already mentioned this to me!) Please let me know if you are interested and which days DO NOT work for you.\r\n\r\nThursday November 14, mid to late afternoon.\r\n\r\nSaturday November 16, morning or afternoon (if morning, bring food!)\r\n\r\nSaturday November 23, morning or afternoon (if morning, bring food!)\r\n\r\nMonday November 25, morning (bring food! ).\r\n\r\n \r\n\r\nIf there is snow by any of these dates, we could finish/start with a short group ski.\r\n\r\nThere will be a small charge for glide wax, $2 a person. If you have a portable wax bench, or iron, please bring them along. I am fully equipped to do only one pair of skis at a time.','WAXING CLINIC?','','inherit','open','closed','','743-revision-v1','','','2013-11-03 16:07:45','2013-11-03 21:07:45','',743,'http://sofits.ca/2013/11/03/743-revision-v1/',0,'revision','',0),(749,7,'2013-11-03 16:08:59','2013-11-03 21:08:59','\r\nHi! I have the pleasure of joining you this year in SOFITS. I have volunteered to organize a Pot Luck to serve as a \'Meet and Greet\' and to celebrate the beginning of a new ski season. Please join us on Sunday, November 17 at 11:00, 28 Centrepark Drive, Blackburn Hamlet. Sunday brunch has a great appeal in the cold, dark days of November. Hot coffee, fresh fruit... croissants, good friends. Please feel free to invite your partners/spouses as well. RSVP on the Facebook event page.\r\nSusan\r\n613 824 2091\r\n\r\n \r\n\r\n ','POTLUCK NOVEMBER 17 !','','inherit','open','closed','','561-revision-v1','','','2013-11-03 16:08:59','2013-11-03 21:08:59','',561,'http://sofits.ca/2013/11/03/561-revision-v1/',0,'revision','',0),(750,7,'2013-11-26 09:33:55','2013-11-26 14:33:55','\n\nFor Ila\'s detailed waxing instructions, click here. \n\nIf you are buying new equipment, some suggestions:\n\n1. Avoid waxless (\"fish-scale\") skis like the plague! You will neither be able to glide well nor enjoy the downhills. And the noise will drive your friends to distraction. The exception to this is a dedicated pair of high quality waxless skis chosen specifically for your body weight, to be used when conditions are above zero and waxing is tricky.\n\n2. Garage sale skis are not recommended!!!\n\n3. Use a dedicated ski shop such as Fresh Air (always my first choice). They will be sure to fit you with skis of the correct camber, and poles of the correct length. Avoid generic sports stores or downhill stores such as Tommy and Lefevre (spelling?) etc. Pecco\'s, although it has good equipment and knowledgeable staff, is famous for NOT standing behind their products after the sale.\n\n4. Always keep your old skis for \"rock skiing. One can never have too many skis! If they have really poor, antiquated bindings, consider upgrading the bindings to match your new boots, so that you have excellent control on both your rock skis and good skis.\n\n5. Combi boots are great, especially for control on downhills, or if you have balance problems, or a history of hamstring injuries. However, DO NOT consider buying combi skis. They are poor for both classic and skating. You will need dedicated skis and poles for both classic and skating.\n\n6. If you are prone to cold hands, you may want to consider the wide, fancier (and more expensive) velcro grips which tend not to cut off circulation. Be sure to try them out with the gloves or mitts you will be wearing, especially if you will be wearing thick ones.\n\n7. Set up a waxing area ahead of time, if you have space to do this. Then you will be ready to head out the door at the last moment.\n\nAny more suggestions people want to add?','READY, SET SKI!','','inherit','open','closed','','746-autosave-v1','','','2013-11-26 09:33:55','2013-11-26 14:33:55','',746,'http://sofits.ca/2013/11/03/746-autosave-v1/',0,'revision','',0),(751,7,'2013-11-03 16:20:03','2013-11-03 21:20:03','Don\'t be one of those surprised skiers who is not ready when the white stuff suddenly arrives. Statistically we ski by mid November about one year out of three (check my website, musicianonskis.ca/blog if you are skeptical). One year there was was skiing on Hallowe\'en! As soon as there are a few cm of snow we will start to ski. There is nothing more discouraging than seeing your friends ski while you have to head elsewhere for a wet slog in your running shoes.\r\n\r\nIf you are buying new equipment, some suggestions:\r\n\r\n1. Avoid waxless (\"fishscale\") skis like the plague! You will neither be able to glide well or enjoy the downhills. And the noise will drive your friends to distraction. The exception to this is a dedicated pair of high quality waxless skis chosen specifically for your body weight, to be used when conditions are above zero and waxing is tricky.\r\n\r\n2. Garage sale skis are not recommended!!!\r\n\r\n3. Use a dedicated ski shop such as Fresh Air (always my first choice). They will be sure to fit you with skis of the correct camber, and poles of the correct length. Avoid generic sports stores or downhill stores such as Tommy and Lefevre (spelling?) etc. Pecco\'s, although it has good equipment and knowledgeable staff, is famous for NOT standing behind their products after the sale.\r\n\r\n4. Always keep your old skis for \"rock skiing. One can never have too many skis! If they have really poor, antiquated bindings, consider upgrading the bindings to match your new boots, so that you have excellent control on both your rock skis and good skis.\r\n\r\n5. Combi boots are great, especially for control on downhills, or if you have balance problems, or a history of hamstring injuries. However, DO NOT consider buying combi skis. They are poor for both classic and skating. You will need dedicated skis and poles for both classic and skating.\r\n\r\n6. If you are prone to cold hands, you may want to consider the wide, velcro grips which tend not to cut off circulation. Be sure to try them out with the gloves or mitts you will be wearing, especially if you will be wearing thick ones.\r\n\r\n7. Set up a waxing area ahead of time, if you have space to do this. Then you will be ready to head out the door at the last moment.\r\n\r\nAny more suggestions people want to add?','READY, SET SKI!','','inherit','open','closed','','746-revision-v1','','','2013-11-03 16:20:03','2013-11-03 21:20:03','',746,'http://sofits.ca/2013/11/03/746-revision-v1/',0,'revision','',0),(752,7,'2013-11-03 16:20:38','2013-11-03 21:20:38','Don\'t be one of those surprised skiers who is not ready when the white stuff suddenly arrives. Statistically we ski by mid November about one year out of three (check my website, musicianonskis.ca/blog if you are skeptical). One year there was was skiing on Hallowe\'en! As soon as there are a few cm of snow we will start to ski. There is nothing more discouraging than seeing your friends ski while you have to head elsewhere for a wet slog in your running shoes.\r\n\r\nIf you are buying new equipment, some suggestions:\r\n\r\n1. Avoid waxless (\"fishscale\") skis like the plague! You will neither be able to glide well or enjoy the downhills. And the noise will drive your friends to distraction. The exception to this is a dedicated pair of high quality waxless skis chosen specifically for your body weight, to be used when conditions are above zero and waxing is tricky.\r\n\r\n2. Garage sale skis are not recommended!!!\r\n\r\n3. Use a dedicated ski shop such as Fresh Air (always my first choice). They will be sure to fit you with skis of the correct camber, and poles of the correct length. Avoid generic sports stores or downhill stores such as Tommy and Lefevre (spelling?) etc. Pecco\'s, although it has good equipment and knowledgeable staff, is famous for NOT standing behind their products after the sale.\r\n\r\n4. Always keep your old skis for \"rock skiing. One can never have too many skis! If they have really poor, antiquated bindings, consider upgrading the bindings to match your new boots, so that you have excellent control on both your rock skis and good skis.\r\n\r\n5. Combi boots are great, especially for control on downhills, or if you have balance problems, or a history of hamstring injuries. However, DO NOT consider buying combi skis. They are poor for both classic and skating. You will need dedicated skis and poles for both classic and skating.\r\n\r\n6. If you are prone to cold hands, you may want to consider the wide, fancier (and more expensive) velcro grips which tend not to cut off circulation. Be sure to try them out with the gloves or mitts you will be wearing, especially if you will be wearing thick ones.\r\n\r\n7. Set up a waxing area ahead of time, if you have space to do this. Then you will be ready to head out the door at the last moment.\r\n\r\nAny more suggestions people want to add?','READY, SET SKI!','','inherit','open','closed','','746-revision-v1','','','2013-11-03 16:20:38','2013-11-03 21:20:38','',746,'http://sofits.ca/2013/11/03/746-revision-v1/',0,'revision','',0),(753,7,'2013-11-03 16:21:28','2013-11-03 21:21:28','Don\'t be one of those surprised skiers who is not ready when the white stuff suddenly arrives. Statistically we ski by mid November about one year out of three (check my website, musicianonskis.ca/blog if you are skeptical). One year there was was skiing on Hallowe\'en! As soon as there are a few cm of snow we will start to ski. There is nothing more discouraging than seeing your friends ski while you have to head elsewhere for a wet slog in your running shoes.\r\n\r\nIf you are buying new equipment, some suggestions:\r\n\r\n1. Avoid waxless (\"fishscale\") skis like the plague! You will neither be able to glide well nor enjoy the downhills. And the noise will drive your friends to distraction. The exception to this is a dedicated pair of high quality waxless skis chosen specifically for your body weight, to be used when conditions are above zero and waxing is tricky.\r\n\r\n2. Garage sale skis are not recommended!!!\r\n\r\n3. Use a dedicated ski shop such as Fresh Air (always my first choice). They will be sure to fit you with skis of the correct camber, and poles of the correct length. Avoid generic sports stores or downhill stores such as Tommy and Lefevre (spelling?) etc. Pecco\'s, although it has good equipment and knowledgeable staff, is famous for NOT standing behind their products after the sale.\r\n\r\n4. Always keep your old skis for \"rock skiing. One can never have too many skis! If they have really poor, antiquated bindings, consider upgrading the bindings to match your new boots, so that you have excellent control on both your rock skis and good skis.\r\n\r\n5. Combi boots are great, especially for control on downhills, or if you have balance problems, or a history of hamstring injuries. However, DO NOT consider buying combi skis. They are poor for both classic and skating. You will need dedicated skis and poles for both classic and skating.\r\n\r\n6. If you are prone to cold hands, you may want to consider the wide, fancier (and more expensive) velcro grips which tend not to cut off circulation. Be sure to try them out with the gloves or mitts you will be wearing, especially if you will be wearing thick ones.\r\n\r\n7. Set up a waxing area ahead of time, if you have space to do this. Then you will be ready to head out the door at the last moment.\r\n\r\nAny more suggestions people want to add?','READY, SET SKI!','','inherit','open','closed','','746-revision-v1','','','2013-11-03 16:21:28','2013-11-03 21:21:28','',746,'http://sofits.ca/2013/11/03/746-revision-v1/',0,'revision','',0),(754,7,'2013-11-03 18:53:06','2013-11-03 23:53:06','','081029a','','inherit','open','closed','','081029a','','','2013-11-03 18:53:06','2013-11-03 23:53:06','',746,'http://sofits.ca/wp-content/uploads/2013/11/081029a.jpg',0,'attachment','image/jpeg',0),(755,7,'2013-11-03 18:54:08','2013-11-03 23:54:08','\r\n\r\n(photo from Oct 29, 2008)\r\n\r\nDon\'t be one of those surprised skiers who is not ready when the white stuff suddenly arrives. Statistically we ski in November most years. One year there was was even skiing on Hallowe\'en! As soon as there are a few cm of snow we will start to ski. There is nothing more discouraging than seeing your friends ski while you have to head elsewhere for a wet slog in your running shoes.\r\n\r\nIf you are buying new equipment, some suggestions:\r\n\r\n1. Avoid waxless (\"fishscale\") skis like the plague! You will neither be able to glide well nor enjoy the downhills. And the noise will drive your friends to distraction. The exception to this is a dedicated pair of high quality waxless skis chosen specifically for your body weight, to be used when conditions are above zero and waxing is tricky.\r\n\r\n2. Garage sale skis are not recommended!!!\r\n\r\n3. Use a dedicated ski shop such as Fresh Air (always my first choice). They will be sure to fit you with skis of the correct camber, and poles of the correct length. Avoid generic sports stores or downhill stores such as Tommy and Lefevre (spelling?) etc. Pecco\'s, although it has good equipment and knowledgeable staff, is famous for NOT standing behind their products after the sale.\r\n\r\n4. Always keep your old skis for \"rock skiing. One can never have too many skis! If they have really poor, antiquated bindings, consider upgrading the bindings to match your new boots, so that you have excellent control on both your rock skis and good skis.\r\n\r\n5. Combi boots are great, especially for control on downhills, or if you have balance problems, or a history of hamstring injuries. However, DO NOT consider buying combi skis. They are poor for both classic and skating. You will need dedicated skis and poles for both classic and skating.\r\n\r\n6. If you are prone to cold hands, you may want to consider the wide, fancier (and more expensive) velcro grips which tend not to cut off circulation. Be sure to try them out with the gloves or mitts you will be wearing, especially if you will be wearing thick ones.\r\n\r\n7. Set up a waxing area ahead of time, if you have space to do this. Then you will be ready to head out the door at the last moment.\r\n\r\nAny more suggestions people want to add?','READY, SET SKI!','','inherit','open','closed','','746-revision-v1','','','2013-11-03 18:54:08','2013-11-03 23:54:08','',746,'http://sofits.ca/2013/11/03/746-revision-v1/',0,'revision','',0),(756,7,'2013-11-03 18:58:26','2013-11-03 23:58:26','','081028','','inherit','open','closed','','081028','','','2013-11-03 18:58:26','2013-11-03 23:58:26','',743,'http://sofits.ca/wp-content/uploads/2013/11/081028.jpg',0,'attachment','image/jpeg',0),(757,7,'2013-11-19 08:21:56','2013-11-19 13:21:56','\n\nSaturday Nov.23, 9 :30 a.m. \n\n20 Chemin Lilsam, Chelsea (819 827 6376)\n\nThis is who I think is coming: Let me know if your name is missing.\n\nSharon, Julie, Meryl, Marg, Mary Lou, Bea, Ila and Joanne.\n\nBe sure that your skis are cleaned thoroughly before you come, and bring a small snack. There will be a $2 charge for glide wax. We will wax the skis which are most in need of it! Note that this is a basic course in glide and grip waxing. If you have already glide waxed your own skis successfully for years and years, you do not need this course. This is not about fancy, expensive race waxing.','WAXING CLINIC on Sat. Nov 23','','inherit','open','closed','','743-autosave-v1','','','2013-11-19 08:21:56','2013-11-19 13:21:56','',743,'http://sofits.ca/2013/11/03/743-autosave-v1/',0,'revision','',0),(758,7,'2013-11-03 18:58:42','2013-11-03 23:58:42','Who would be interested in this? Here are some possible dates ( with Sharon getting first dibs as she has already mentioned this to me!) Please let me know if you are interested and which days DO NOT work for you.\r\n\r\nThursday November 14, mid to late afternoon.\r\n\r\nSaturday November 16, morning or afternoon (if morning, bring food!)\r\n\r\nSaturday November 23, morning or afternoon (if morning, bring food!)\r\n\r\nMonday November 25, morning (bring food! ).\r\n\r\n \r\n\r\nIf there is snow by any of these dates, we could finish/start with a short group ski.\r\n\r\nThere will be a small charge for glide wax, $2 a person. If you have a portable wax bench, or iron, please bring them along. I am fully equipped to do only one pair of skis at a time.','WAXING CLINIC?','','inherit','open','closed','','743-revision-v1','','','2013-11-03 18:58:42','2013-11-03 23:58:42','',743,'http://sofits.ca/2013/11/03/743-revision-v1/',0,'revision','',0),(759,7,'2013-11-03 19:04:42','2013-11-04 00:04:42','\r\n\r\nWho would be interested in this? Here are some possible dates ( with Sharon getting first dibs as she has already mentioned this to me!) Please let me know if you are interested and which days DO NOT work for you.\r\n\r\nThursday November 14, mid to late afternoon.\r\n\r\nSaturday November 16, morning or afternoon (if morning, bring food!)\r\n\r\nSaturday November 23, morning or afternoon (if morning, bring food!)\r\n\r\nMonday November 25, morning (bring food! ).\r\n\r\n \r\n\r\nIf there is snow by any of these dates, we could finish/start with a short group ski.\r\n\r\nThere will be a small charge for glide wax, $2 a person. If you have a portable wax bench, or iron, please bring them along. I am fully equipped to do only one pair of skis at a time.','WAXING CLINIC?','','inherit','open','closed','','743-revision-v1','','','2013-11-03 19:04:42','2013-11-04 00:04:42','',743,'http://sofits.ca/2013/11/03/743-revision-v1/',0,'revision','',0),(770,7,'2013-11-09 08:27:51','2013-11-09 13:27:51','\r\n\r\nSaturday November 23, morning or afternoon (if morning, bring food!)\r\n\r\nIf there is a decent amount of snow the clinic will be in the morning, with a ski to follow. Otherwise it will be in the afternoon.\r\n\r\n\r\nPlease confirm if you are planning to come (comments, below) .\r\n\r\nBe sure that your skis are cleaned thoroughly before you come. There will be a small charge for glide wax, $2 a person. If you have a portable wax bench, or iron, please bring them along.','WAXING CLINIC Sat. Nov 23','','inherit','open','closed','','743-revision-v1','','','2013-11-09 08:27:51','2013-11-09 13:27:51','',743,'http://sofits.ca/2013/11/09/743-revision-v1/',0,'revision','',0),(771,7,'2013-11-09 08:29:15','2013-11-09 13:29:15','\r\n\r\n(photo from Oct 29, 2008)\r\n\r\nIf you are buying new equipment, some suggestions:\r\n\r\n1. Avoid waxless (\"fishscale\") skis like the plague! You will neither be able to glide well nor enjoy the downhills. And the noise will drive your friends to distraction. The exception to this is a dedicated pair of high quality waxless skis chosen specifically for your body weight, to be used when conditions are above zero and waxing is tricky.\r\n\r\n2. Garage sale skis are not recommended!!!\r\n\r\n3. Use a dedicated ski shop such as Fresh Air (always my first choice). They will be sure to fit you with skis of the correct camber, and poles of the correct length. Avoid generic sports stores or downhill stores such as Tommy and Lefevre (spelling?) etc. Pecco\'s, although it has good equipment and knowledgeable staff, is famous for NOT standing behind their products after the sale.\r\n\r\n4. Always keep your old skis for \"rock skiing. One can never have too many skis! If they have really poor, antiquated bindings, consider upgrading the bindings to match your new boots, so that you have excellent control on both your rock skis and good skis.\r\n\r\n5. Combi boots are great, especially for control on downhills, or if you have balance problems, or a history of hamstring injuries. However, DO NOT consider buying combi skis. They are poor for both classic and skating. You will need dedicated skis and poles for both classic and skating.\r\n\r\n6. If you are prone to cold hands, you may want to consider the wide, fancier (and more expensive) velcro grips which tend not to cut off circulation. Be sure to try them out with the gloves or mitts you will be wearing, especially if you will be wearing thick ones.\r\n\r\n7. Set up a waxing area ahead of time, if you have space to do this. Then you will be ready to head out the door at the last moment.\r\n\r\nAny more suggestions people want to add?','READY, SET SKI!','','inherit','open','closed','','746-revision-v1','','','2013-11-09 08:29:15','2013-11-09 13:29:15','',746,'http://sofits.ca/2013/11/09/746-revision-v1/',0,'revision','',0),(772,7,'2013-11-09 08:29:33','2013-11-09 13:29:33','\r\n\r\n(photo from Oct 29, 2008)\r\n\r\nIf you are buying new equipment, some suggestions:\r\n\r\n1. Avoid waxless (\"fish-scale\") skis like the plague! You will neither be able to glide well nor enjoy the downhills. And the noise will drive your friends to distraction. The exception to this is a dedicated pair of high quality waxless skis chosen specifically for your body weight, to be used when conditions are above zero and waxing is tricky.\r\n\r\n2. Garage sale skis are not recommended!!!\r\n\r\n3. Use a dedicated ski shop such as Fresh Air (always my first choice). They will be sure to fit you with skis of the correct camber, and poles of the correct length. Avoid generic sports stores or downhill stores such as Tommy and Lefevre (spelling?) etc. Pecco\'s, although it has good equipment and knowledgeable staff, is famous for NOT standing behind their products after the sale.\r\n\r\n4. Always keep your old skis for \"rock skiing. One can never have too many skis! If they have really poor, antiquated bindings, consider upgrading the bindings to match your new boots, so that you have excellent control on both your rock skis and good skis.\r\n\r\n5. Combi boots are great, especially for control on downhills, or if you have balance problems, or a history of hamstring injuries. However, DO NOT consider buying combi skis. They are poor for both classic and skating. You will need dedicated skis and poles for both classic and skating.\r\n\r\n6. If you are prone to cold hands, you may want to consider the wide, fancier (and more expensive) velcro grips which tend not to cut off circulation. Be sure to try them out with the gloves or mitts you will be wearing, especially if you will be wearing thick ones.\r\n\r\n7. Set up a waxing area ahead of time, if you have space to do this. Then you will be ready to head out the door at the last moment.\r\n\r\nAny more suggestions people want to add?','READY, SET SKI!','','inherit','open','closed','','746-revision-v1','','','2013-11-09 08:29:33','2013-11-09 13:29:33','',746,'http://sofits.ca/2013/11/09/746-revision-v1/',0,'revision','',0),(774,7,'2013-11-09 08:34:52','2013-11-09 13:34:52','','Workout of November 8 2013','','inherit','open','closed','','workout-of-november-8-2013','','','2013-11-09 08:34:52','2013-11-09 13:34:52','',346,'http://sofits.ca/wp-content/uploads/2013/09/Workout-of-November-8-2013-.pdf',0,'attachment','application/pdf',0),(775,7,'2013-11-09 08:35:19','2013-11-09 13:35:19','Week 8: Workout of November 8 2013\r\n\r\nWeek 7: Workout of November 1 2013\r\n\r\nWeek 6: Workout of October 25 2013\r\n\r\nWeek 5: Workout of October 18 2013\r\n\r\nWeek 4: Workout of October 10 2013\r\n\r\nWeek 3: Workout of October 3 2013\r\n\r\n\r\nWeek 2: Workout of September 27 2013\r\n\r\nWeek 1: Workout of September 19 2013\r\n\r\n \r\n\r\n[yop_poll id=\"12\"]','MISS A WORKOUT?','','inherit','open','closed','','346-revision-v1','','','2013-11-09 08:35:19','2013-11-09 13:35:19','',346,'http://sofits.ca/2013/11/09/346-revision-v1/',0,'revision','',0),(782,7,'2013-11-11 09:06:05','2013-11-11 14:06:05','','051115','','inherit','open','closed','','051115','','','2014-11-01 15:44:29','2014-11-01 19:44:29','',0,'http://sofits.ca/wp-content/uploads/2013/11/051115.jpg',0,'attachment','image/jpeg',0),(786,7,'2013-11-11 10:31:39','2013-11-11 15:31:39','\r\nHi! I have the pleasure of joining you this year in SOFITS. I have volunteered to organize a Pot Luck to serve as a \'Meet and Greet\' and to celebrate the beginning of a new ski season. Please join us on Sunday, November 17 at 11:00, 28 Centrepark Drive, Blackburn Hamlet. Sunday brunch has a great appeal in the cold, dark days of November. Hot coffee, fresh fruit... croissants, good friends. Please feel free to invite your partners/spouses as well. RSVP on the Facebook event page.\r\nSusan\r\n613 824 2091\r\n\r\n \r\n\r\n ','POTLUCK SAT. NOV. 17, 11:00 am','','inherit','open','closed','','561-revision-v1','','','2013-11-11 10:31:39','2013-11-11 15:31:39','',561,'http://sofits.ca/2013/11/11/561-revision-v1/',0,'revision','',0),(787,7,'2013-11-11 10:33:52','2013-11-11 15:33:52','\r\nHi! I have the pleasure of joining you this year in SOFITS. I have volunteered to organize a Pot Luck to serve as a \'Meet and Greet\' and to celebrate the beginning of a new ski season. Please join us on Sunday, November 17 at 11:00, 28 Centrepark Drive, Blackburn Hamlet. Sunday brunch has a great appeal in the cold, dark days of November. Hot coffee, fresh fruit... croissants, good friends. Please feel free to invite your partners/spouses as well. RSVP on the Facebook event page.\r\nSusan\r\n613 824 2091\r\n\r\n \r\n\r\n ','SUSAN O\'s POTLUCK Sat. Nov. 17, 11:00 am','','inherit','open','closed','','561-revision-v1','','','2013-11-11 10:33:52','2013-11-11 15:33:52','',561,'http://sofits.ca/2013/11/11/561-revision-v1/',0,'revision','',0),(789,7,'2013-11-11 10:35:17','2013-11-11 15:35:17','\r\n\r\nSaturday November 23, morning or afternoon (if morning, bring food!)\r\n\r\nIf there is a decent amount of snow the clinic will be in the morning, with a ski to follow. Otherwise it will be in the afternoon.\r\n\r\n\r\nPlease confirm if you are planning to come (comments, below) .\r\n\r\nBe sure that your skis are cleaned thoroughly before you come. There will be a small charge for glide wax, $2 a person. If you have a portable wax bench, or iron, please bring them along.','WAXING CLINIC on Sat. Nov 23','','inherit','open','closed','','743-revision-v1','','','2013-11-11 10:35:17','2013-11-11 15:35:17','',743,'http://sofits.ca/2013/11/11/743-revision-v1/',0,'revision','',0),(790,7,'2013-11-13 11:41:09','2013-11-13 16:41:09','Specific dates for the entire season are listed under WEEKLY GROUP TRAINING.\r\n\r\n1. The 22 week season is periodized to peak and end in early February. It will build from week to week. Although training ends in mid February, there will likely be at least 6 more weeks of great skiing after that for group outings.\r\n\r\n2. Each weekly workout and a generic plan of other timely workouts for that week will be posted on the website . We can arrange a group meeting for those who wish to have help personalizing the plans.\r\n\r\n3. There will be 3 or 4 casual and fun time trials.\r\n\r\n4. There will be one (or more)all-day clinic (including both skate and classic) at Nakkertok in January.\r\n\r\n5. An epic ski is planned for Dec 27, in lieu of a workout. In addition to scenery and a party afterwards, there will be components of a workout embedded into the long ski. Potluck to follow at my house.\r\n\r\n6. There is a $15.00 fee to join, (enough to cover website costs, keep my coaching credentials up to date and purchase small amounts of equipment). After some deliberating, I have decided not to be “locked in” by charging for each workout. However if anyone misses a total of 3 Friday workouts, then there will be a $10 penalty fee for any workout missed after that. If anyone misses 3 Fridays in a row and is not ill or traveling, they will be asked if they want to continue with the group. Members are welcome to bring a guest, but the guest must pay $10. If you know you will be missing many of the sessions, please consider whether you really want to join this group.\r\n\r\n7. Membership for Friday Dryland and Ski Training will be capped at around 20, with first dibs to those who participated in the dryland and ski training last year. If a member offers some skills which I can use I may accept one or two more!\r\n\r\n8. Each participant is required to contribute volunteer time and effort on behalf of the group. See the CO-OP link for some ideas.','ABOUT THIS YEAR','','inherit','open','closed','','542-revision-v1','','','2013-11-13 11:41:09','2013-11-13 16:41:09','',542,'http://sofits.ca/2013/11/13/542-revision-v1/',0,'revision','',0),(791,7,'2013-11-13 11:44:14','2013-11-13 16:44:14','I am reposting this - although you probably all read it when it was first posted in early September - note #6 in particular. A couple of people have already missed 3 workouts since Thanksgiving (before that doesn\'t count as the sessions were on Thursdays).\n\n1. The 22 week season is periodized to peak and end in early February. It will build from week to week. Although training ends in mid February, there will likely be at least 6 more weeks of great skiing after that for group outings.\n\n2. Each weekly workout and a generic plan of other timely workouts for that week will be posted on the website . We can arrange a group meeting for those who wish to have help personalizing the plans.\n\n3. There will be 3 or 4 casual and fun time trials.\n\n4. There will be one (or more)all-day clinic (including both skate and classic) at Nakkertok in January.\n\n5. An epic ski is planned for Dec 27, in lieu of a workout. In addition to scenery and a party afterwards, there will be components of a workout embedded into the long ski. Potluck to follow at my house.\n\n6. There is a $15.00 fee to join, (enough to cover website costs, keep my coaching credentials up to date and purchase small amounts of equipment). After some deliberating, I have decided not to be “locked in” by charging for each workout. However if anyone misses a total of 3 Friday workouts, then there will be a $10 penalty fee for any workout missed after that. If anyone misses 3 Fridays in a row and is not ill or traveling, they will be asked if they want to continue with the group. Members are welcome to bring a guest, but the guest must pay $10. If you know you will be missing many of the sessions, please consider whether you really want to join this group.\n\n7. Membership for Friday Dryland and Ski Training will be capped at around 20, with first dibs to those who participated in the dryland and ski training last year. If a member offers some skills which I can use I may accept one or two more!\n\n8. Each participant is required to contribute volunteer time and effort on behalf of the group. See the CO-OP link for some ideas.','ABOUT THIS YEAR','','inherit','open','closed','','542-autosave-v1','','','2013-11-13 11:44:14','2013-11-13 16:44:14','',542,'http://sofits.ca/2013/11/13/542-autosave-v1/',0,'revision','',0),(792,7,'2013-11-13 11:44:59','2013-11-13 16:44:59','I am reposting this - although you hopefully all read it when it was first posted in early September - note #6 in particular. A couple of people have already missed 3 workouts since Thanksgiving (before that doesn\'t count as the sessions were on Thursdays).\r\n\r\n1. The 22 week season is periodized to peak and end in early February. It will build from week to week. Although training ends in mid February, there will likely be at least 6 more weeks of great skiing after that for group outings.\r\n\r\n2. Each weekly workout and a generic plan of other timely workouts for that week will be posted on the website . We can arrange a group meeting for those who wish to have help personalizing the plans.\r\n\r\n3. There will be 3 or 4 casual and fun time trials.\r\n\r\n4. There will be one (or more)all-day clinic (including both skate and classic) at Nakkertok in January.\r\n\r\n5. An epic ski is planned for Dec 27, in lieu of a workout. In addition to scenery and a party afterwards, there will be components of a workout embedded into the long ski. Potluck to follow at my house.\r\n\r\n6. There is a $15.00 fee to join, (enough to cover website costs, keep my coaching credentials up to date and purchase small amounts of equipment). After some deliberating, I have decided not to be “locked in” by charging for each workout. However if anyone misses a total of 3 Friday workouts, then there will be a $10 penalty fee for any workout missed after that. If anyone misses 3 Fridays in a row and is not ill or traveling, they will be asked if they want to continue with the group. Members are welcome to bring a guest, but the guest must pay $10. If you know you will be missing many of the sessions, please consider whether you really want to join this group.\r\n\r\n7. Membership for Friday Dryland and Ski Training will be capped at around 20, with first dibs to those who participated in the dryland and ski training last year. If a member offers some skills which I can use I may accept one or two more!\r\n\r\n8. Each participant is required to contribute volunteer time and effort on behalf of the group. See the CO-OP link for some ideas.','ABOUT THIS YEAR','','inherit','open','closed','','542-revision-v1','','','2013-11-13 11:44:59','2013-11-13 16:44:59','',542,'http://sofits.ca/2013/11/13/542-revision-v1/',0,'revision','',0),(799,7,'2013-11-14 19:17:08','2013-11-15 00:17:08','','P5 This Evening','','publish','open','closed','','p5-this-evening','','','2013-11-14 19:17:08','2013-11-15 00:17:08','',0,'http://sofits.ca/?p=799',0,'post','',0),(800,7,'2013-11-14 19:16:05','2013-11-15 00:16:05','','131114_Moon_Dusk','','inherit','open','closed','','131114_moon_dusk','','','2013-11-14 19:16:05','2013-11-15 00:16:05','',799,'http://sofits.ca/wp-content/uploads/2013/11/131114_Moon_Dusk.jpg',0,'attachment','image/jpeg',0),(801,7,'2013-11-14 19:17:08','2013-11-15 00:17:08','','P5 This Evening','','inherit','open','closed','','799-revision-v1','','','2013-11-14 19:17:08','2013-11-15 00:17:08','',799,'http://sofits.ca/2013/11/14/799-revision-v1/',0,'revision','',0),(803,7,'2013-11-15 16:33:25','2013-11-15 21:33:25','','Workout of November 15 2013','','inherit','open','closed','','workout-of-november-15-2013','','','2013-11-15 16:33:25','2013-11-15 21:33:25','',346,'http://sofits.ca/wp-content/uploads/2013/09/Workout-of-November-15-2013-.pdf',0,'attachment','application/pdf',0),(804,7,'2013-11-15 16:33:55','2013-11-15 21:33:55','Week 9: Workout of November 15 2013\r\n\r\nWeek 8: Workout of November 8 2013\r\n\r\nWeek 7: Workout of November 1 2013\r\n\r\nWeek 6: Workout of October 25 2013\r\n\r\nWeek 5: Workout of October 18 2013\r\n\r\nWeek 4: Workout of October 10 2013\r\n\r\nWeek 3: Workout of October 3 2013\r\n\r\n\r\nWeek 2: Workout of September 27 2013\r\n\r\nWeek 1: Workout of September 19 2013\r\n\r\n \r\n\r\n[yop_poll id=\"12\"]','MISS A WORKOUT?','','inherit','open','closed','','346-revision-v1','','','2013-11-15 16:33:55','2013-11-15 21:33:55','',346,'http://sofits.ca/2013/11/15/346-revision-v1/',0,'revision','',0),(806,7,'2013-11-17 22:28:51','2013-11-18 03:28:51','Sharon Ski Walking, Nov 7, 2013','Sharon_mpeg4','','inherit','open','closed','','sharon_mpeg4','','','2013-11-17 22:28:51','2013-11-18 03:28:51','',0,'http://sofits.ca/wp-content/uploads/2013/11/Sharon_mpeg4.mp4',0,'attachment','video/mp4',0),(814,7,'2013-11-17 23:17:25','2013-11-18 04:17:25','','Kathy_Nov1_2013','','inherit','open','closed','','kathy_nov1_2013','','','2013-11-17 23:17:25','2013-11-18 04:17:25','',723,'http://sofits.ca/wp-content/uploads/2013/11/Kathy_Nov1_2013.mp4',0,'attachment','video/mp4',0),(815,7,'2013-11-17 23:18:34','2013-11-18 04:18:34',' \r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy_Nov1_2013.mp4\"][/video]\r\n\r\nKathy_Nov1_2013\r\n\r\nKathy_Nov1_2013\r\n\r\n\r\n\r\n\r\n\r\n \r\n\r\nAt the risk of embarrassing Kathy I wanted to show some of her specific (and excellent) technical skills.\r\n\r\nClick on each photo if you have trouble reading the fine print.\r\n\r\nSorry about the spelling. Couldn’t see what I was writing in Photoshop.','TECHNIQUE','','inherit','open','closed','','723-revision-v1','','','2013-11-17 23:18:34','2013-11-18 04:18:34','',723,'http://sofits.ca/2013/11/17/723-revision-v1/',0,'revision','',0),(816,7,'2013-11-17 23:19:40','2013-11-18 04:19:40','Kathy! And here she is in action (technique pointers below)\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy_Nov1_2013.mp4\"][/video]\r\n\r\n \r\n\r\n\r\n\r\n\r\n\r\n \r\n\r\nAt the risk of embarrassing Kathy I wanted to show some of her specific (and excellent) technical skills.\r\n\r\nClick on each photo if you have trouble reading the fine print.\r\n\r\nSorry about the spelling. Couldn’t see what I was writing in Photoshop.','TECHNIQUE','','inherit','open','closed','','723-revision-v1','','','2013-11-17 23:19:40','2013-11-18 04:19:40','',723,'http://sofits.ca/2013/11/17/723-revision-v1/',0,'revision','',0),(817,7,'2013-11-17 23:21:48','2013-11-18 04:21:48','(AHA! I finally figure this out - I\'ll post more of you in the next week or two).\r\n\r\nHere\'s Kathy in action - great ski walking. (technique pointers below)\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy_Nov1_2013.mp4\"][/video]\r\n\r\n \r\n\r\n\r\n\r\n\r\n\r\n \r\n\r\nAt the risk of embarrassing Kathy I wanted to show some of her specific (and excellent) technical skills.\r\n\r\nClick on each photo if you have trouble reading the fine print.\r\n\r\nSorry about the spelling. Couldn’t see what I was writing in Photoshop.','TECHNIQUE','','inherit','open','closed','','723-revision-v1','','','2013-11-17 23:21:48','2013-11-18 04:21:48','',723,'http://sofits.ca/2013/11/17/723-revision-v1/',0,'revision','',0),(821,7,'2013-11-18 09:52:12','2013-11-18 14:52:12','','Janey1','','inherit','open','closed','','janey1','','','2013-11-18 09:52:12','2013-11-18 14:52:12','',723,'http://sofits.ca/wp-content/uploads/2013/11/Janey1.mp4',0,'attachment','video/mp4',0),(822,7,'2013-11-18 09:52:33','2013-11-18 14:52:33','Below you can see Janey\'s admirably coordinated and relaxed \"skiing\". Great timing, good body position and poling.\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/11/Janey1.mp4\"][/video]\r\n\r\nHere\'s Kathy in action - great ski walking. (technique pointers below)\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy_Nov1_2013.mp4\"][/video]\r\n\r\n \r\n\r\n\r\n\r\n\r\n\r\n \r\n\r\nAt the risk of embarrassing Kathy I wanted to show some of her specific (and excellent) technical skills.\r\n\r\nClick on each photo if you have trouble reading the fine print.\r\n\r\nSorry about the spelling. Couldn’t see what I was writing in Photoshop.','TECHNIQUE','','inherit','open','closed','','723-revision-v1','','','2013-11-18 09:52:33','2013-11-18 14:52:33','',723,'http://sofits.ca/2013/11/18/723-revision-v1/',0,'revision','',0),(823,7,'2013-11-18 09:52:56','2013-11-18 14:52:56','Below you can see Janey\'s admirably coordinated and relaxed \"skiing\". Great timing, good body position and poling. This could never be confused with running.\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/11/Janey1.mp4\"][/video]\r\n\r\nHere\'s Kathy in action - great ski walking. (technique pointers below)\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy_Nov1_2013.mp4\"][/video]\r\n\r\n \r\n\r\n\r\n\r\n\r\n\r\n \r\n\r\nAt the risk of embarrassing Kathy I wanted to show some of her specific (and excellent) technical skills.\r\n\r\nClick on each photo if you have trouble reading the fine print.\r\n\r\nSorry about the spelling. Couldn’t see what I was writing in Photoshop.','TECHNIQUE','','inherit','open','closed','','723-revision-v1','','','2013-11-18 09:52:56','2013-11-18 14:52:56','',723,'http://sofits.ca/2013/11/18/723-revision-v1/',0,'revision','',0),(824,7,'2013-11-19 18:10:11','2013-11-19 23:10:11','\"Can anyone guess what I have in my living room? I\'ll give you a hint: they\'re purple and white! If you guessed SOFITS shirts, you guessed right! (Hey, that rhymes.)\r\nI will bring the shirts to this week\'s Friday workout. The cost of the short sleeved shirts is $22.04 and the long sleeved version is $43.51. Please bring funds on Friday. I guess a cheque would be easiest. Does everyone remember what they ordered? If not, I\'ll post a list of what everyone ordered here.\r\nBy the way, they look great!\"\r\n\r\nMeryl\r\n\r\n','PURPLE and WHITE','','publish','open','closed','','purple-and-white','','','2013-11-26 09:29:14','2013-11-26 14:29:14','',0,'http://sofits.ca/?p=824',0,'post','',0),(825,7,'2013-11-18 13:32:11','2013-11-18 18:32:11','Can anyone guess what I have in my living room? I\'ll give you a hint: they\'re purple and white! If you guessed SOFITS shirts, you guessed right! (Hey, that rhymes.)\r\nI will bring the shirts to this week\'s Friday workout. The cost of the short sleeved shirts is $22.04 and the long sleeved version is $43.51. Please bring funds on Friday. I guess a cheque would be easiest. Does everyone remember what they ordered? If not, I\'ll post a list of what everyone ordered here.\r\nBy the way, they look great!','PURPLE and WHITE','','inherit','open','closed','','824-revision-v1','','','2013-11-18 13:32:11','2013-11-18 18:32:11','',824,'http://sofits.ca/2013/11/18/824-revision-v1/',0,'revision','',0),(826,7,'2013-11-18 13:35:01','2013-11-18 18:35:01','\"Can anyone guess what I have in my living room? I\'ll give you a hint: they\'re purple and white! If you guessed SOFITS shirts, you guessed right! (Hey, that rhymes.)\nI will bring the shirts to this week\'s Friday workout. The cost of the short sleeved shirts is $22.04 and the long sleeved version is $43.51. Please bring funds on Friday. I guess a cheque would be easiest. Does everyone remember what they ordered? If not, I\'ll post a list of what everyone ordered here.\nBy the way, they look great!\" Meryl','PURPLE and WHITE','','inherit','open','closed','','824-autosave-v1','','','2013-11-18 13:35:01','2013-11-18 18:35:01','',824,'http://sofits.ca/2013/11/18/824-autosave-v1/',0,'revision','',0),(827,7,'2013-11-18 13:35:04','2013-11-18 18:35:04','\"Can anyone guess what I have in my living room? I\'ll give you a hint: they\'re purple and white! If you guessed SOFITS shirts, you guessed right! (Hey, that rhymes.)\r\nI will bring the shirts to this week\'s Friday workout. The cost of the short sleeved shirts is $22.04 and the long sleeved version is $43.51. Please bring funds on Friday. I guess a cheque would be easiest. Does everyone remember what they ordered? If not, I\'ll post a list of what everyone ordered here.\r\nBy the way, they look great!\" Meryl','PURPLE and WHITE','','inherit','open','closed','','824-revision-v1','','','2013-11-18 13:35:04','2013-11-18 18:35:04','',824,'http://sofits.ca/2013/11/18/824-revision-v1/',0,'revision','',0),(828,7,'2013-11-18 13:42:44','2013-11-18 18:42:44','\r\n\r\nSaturday November 23, 9 :30 a.m. at 20 Chemin Lilsam, Chelsea (819 827 6376)\r\n\r\nBe sure that your skis are cleaned thoroughly before you come, and bring a small snack. There will be a $2 charge for glide wax. We will wax the skis which are most in need of it! There seemed to be some confusion about this posting, so I\'ve created a facebook event where you can confirm if you are coming.','WAXING CLINIC on Sat. Nov 23','','inherit','open','closed','','743-revision-v1','','','2013-11-18 13:42:44','2013-11-18 18:42:44','',743,'http://sofits.ca/2013/11/18/743-revision-v1/',0,'revision','',0),(829,7,'2013-11-18 13:49:00','2013-11-18 18:49:00','An update about missed sessions: Marg has offered to collect the money for the \"end of ski season party fund\". This $10 fee would take effect only after 3 sessions are missed, and only for subsequent missed sessions. (No one has missed enough sessions yet to be eligible. )\r\n\r\nBy the way, if you are feeling tired or are getting over a cold or injury, it would be great to still have you come out if you are up to that. I can always use an extra body to help with running the session. If I know you are coming but can\'t take part, I\'ll find a job for you!','The PARTY FUND','','publish','open','closed','','the-end-of-year-party-fund','','','2013-11-18 18:24:52','2013-11-18 23:24:52','',0,'http://sofits.ca/?p=829',0,'post','',0),(830,7,'2013-11-18 13:49:00','2013-11-18 18:49:00','An update about missed sessions: Marg has offered to collect the money for the EYPF. This $10 fee would take effect only after 3 sessions are missed, and only for subsequent missed sessions. (No one has missed enough sessions yet to be eligible. )\r\n\r\nBy the way, if you are feeling tired or are getting over a cold or injury, it would be great to still have you come out if you are up to that. I can always use an extra body to help with running the session. If I know you are coming and can\'t take part, I\'ll find a job for you!','The End of Year Party Fund','','inherit','open','closed','','829-revision-v1','','','2013-11-18 13:49:00','2013-11-18 18:49:00','',829,'http://sofits.ca/2013/11/18/829-revision-v1/',0,'revision','',0),(832,7,'2013-11-18 13:59:27','2013-11-18 18:59:27','I am absolutely thrilled with the attendance this year!\r\n\r\nAlthough I know there can be countless roadblocks to attending (illness, injuries, concerns with children and parents, work commitments, other training, travel and household emergencies) it\'s evident that no one is treating the group as a \"drop in if nothing better comes along\" . Thank you! It\'s very encouraging!\r\n\r\nHere are the numbers so far, since Thanksgiving:\r\n\r\nPerfect Attendance: 6 (including the coach)\r\n\r\nMissed one practice: 10\r\n\r\nMissed 2 practices: 4\r\n\r\nMissed 3 practices: 2 ','FYI: Attendance','','publish','open','closed','','fyi-attendance','','','2013-11-18 13:59:27','2013-11-18 18:59:27','',0,'http://sofits.ca/?p=832',0,'post','',0),(833,7,'2013-11-18 13:59:27','2013-11-18 18:59:27','I am absolutely thrilled with the attendance this year!\r\n\r\nAlthough I know there can be countless roadblocks to attending (illness, injuries, concerns with children and parents, work commitments, other training, travel and household emergencies) it\'s evident that no one is treating the group as a \"drop in if nothing better comes along\" . Thank you! It\'s very encouraging!\r\n\r\nHere are the numbers so far, since Thanksgiving:\r\n\r\nPerfect Attendance: 6 (including the coach)\r\n\r\nMissed one practice: 10\r\n\r\nMissed 2 practices: 4\r\n\r\nMissed 3 practices: 2 ','FYI: Attendance','','inherit','open','closed','','832-revision-v1','','','2013-11-18 13:59:27','2013-11-18 18:59:27','',832,'http://sofits.ca/2013/11/18/832-revision-v1/',0,'revision','',0),(834,7,'2013-11-18 14:00:17','2013-11-18 19:00:17','An update about missed sessions: Marg has offered to collect the money for the EYPF. This $10 fee would take effect only after 3 sessions are missed, and only for subsequent missed sessions. (No one has missed enough sessions yet to be eligible. )\r\n\r\nBy the way, if you are feeling tired or are getting over a cold or injury, it would be great to still have you come out if you are up to that. I can always use an extra body to help with running the session. If I know you are coming but can\'t take part, I\'ll find a job for you!','The End of Year Party Fund','','inherit','open','closed','','829-revision-v1','','','2013-11-18 14:00:17','2013-11-18 19:00:17','',829,'http://sofits.ca/2013/11/18/829-revision-v1/',0,'revision','',0),(835,7,'2013-11-18 14:01:00','2013-11-18 19:01:00','An update about missed sessions: Marg has offered to collect the money for the end of ski season party fun. This $10 fee would take effect only after 3 sessions are missed, and only for subsequent missed sessions. (No one has missed enough sessions yet to be eligible. )\r\n\r\nBy the way, if you are feeling tired or are getting over a cold or injury, it would be great to still have you come out if you are up to that. I can always use an extra body to help with running the session. If I know you are coming but can\'t take part, I\'ll find a job for you!','The PARTY FUND','','inherit','open','closed','','829-revision-v1','','','2013-11-18 14:01:00','2013-11-18 19:01:00','',829,'http://sofits.ca/2013/11/18/829-revision-v1/',0,'revision','',0),(836,7,'2013-11-18 14:04:09','2013-11-18 19:04:09','\"Can anyone guess what I have in my living room? I\'ll give you a hint: they\'re purple and white! If you guessed SOFITS shirts, you guessed right! (Hey, that rhymes.)\r\nI will bring the shirts to this week\'s Friday workout. The cost of the short sleeved shirts is $22.04 and the long sleeved version is $43.51. Please bring funds on Friday. I guess a cheque would be easiest. Does everyone remember what they ordered? If not, I\'ll post a list of what everyone ordered here.\r\nBy the way, they look great!\"\r\n\r\nMeryl','PURPLE and WHITE','','inherit','open','closed','','824-revision-v1','','','2013-11-18 14:04:09','2013-11-18 19:04:09','',824,'http://sofits.ca/2013/11/18/824-revision-v1/',0,'revision','',0),(837,7,'2013-11-18 14:04:39','2013-11-18 19:04:39','\"Can anyone guess what I have in my living room? I\'ll give you a hint: they\'re purple and white! If you guessed SOFITS shirts, you guessed right! (Hey, that rhymes.)\r\nI will bring the shirts to this week\'s Friday workout. The cost of the short sleeved shirts is $22.04 and the long sleeved version is $43.51. Please bring funds on Friday. I guess a cheque would be easiest. Does everyone remember what they ordered? If not, I\'ll post a list of what everyone ordered here.\r\nBy the way, they look great!\"\r\n\r\nMeryl\r\n\r\n','PURPLE and WHITE','','inherit','open','closed','','824-revision-v1','','','2013-11-18 14:04:39','2013-11-18 19:04:39','',824,'http://sofits.ca/2013/11/18/824-revision-v1/',0,'revision','',0),(838,7,'2013-11-18 14:06:43','2013-11-18 19:06:43','\r\n\r\nSaturday Nov.23, 9 :30 a.m. \r\n\r\n20 Chemin Lilsam, Chelsea (819 827 6376)\r\n\r\nBe sure that your skis are cleaned thoroughly before you come, and bring a small snack. There will be a $2 charge for glide wax. We will wax the skis which are most in need of it! There seemed to be some confusion about this posting, so I\'ve created a facebook event where you can confirm if you are coming.','WAXING CLINIC on Sat. Nov 23','','inherit','open','closed','','743-revision-v1','','','2013-11-18 14:06:43','2013-11-18 19:06:43','',743,'http://sofits.ca/2013/11/18/743-revision-v1/',0,'revision','',0),(839,7,'2013-11-18 14:31:21','2013-11-18 19:31:21','','Training Hours','','inherit','open','closed','','training-hours','','','2013-11-18 14:31:21','2013-11-18 19:31:21','',319,'http://sofits.ca/wp-content/uploads/2013/09/training-hours.pdf',0,'attachment','application/pdf',0),(840,7,'2013-11-18 14:33:50','2013-11-18 19:33:50','Here are the preliminary documents from the first workshop. A couple more to come.\r\n\r\n \r\n\r\nTraining HoursJust one sample from Joe Friel (see Reading list in the next article)\r\n\r\nCreate Your Own Training Plan\r\n\r\nBackground Questions\r\n\r\nBASE2 Weeks of Oct 21 to Nov 11\r\n\r\nBASE3 Weeks of Nov 18 to Dec 9','TRAINING PLANS','','inherit','open','closed','','319-revision-v1','','','2013-11-18 14:33:50','2013-11-18 19:33:50','',319,'http://sofits.ca/2013/11/18/319-revision-v1/',0,'revision','',0),(842,7,'2013-11-18 17:51:10','2013-11-18 22:51:10','','Addtional Notes Nov 2nd Personal Training Workshop','','inherit','open','closed','','addtional-notes-nov-2nd-personal-training-workshop','','','2013-11-18 17:51:10','2013-11-18 22:51:10','',319,'http://sofits.ca/wp-content/uploads/2013/09/Addtional-Notes-Nov-2nd-Personal-Training-Workshop.pdf',0,'attachment','application/pdf',0),(843,7,'2013-11-18 17:52:19','2013-11-18 22:52:19','Here are the preliminary documents from the first workshop. A couple more to come.\r\n\r\n \r\n\r\nTraining HoursJust one sample from Joe Friel (see Reading list in the next article)\r\n\r\nCreate Your Own Training Plan, part 1\r\n\r\nAdditional Notes for Creating Training Plans, part 2\r\n\r\nBackground Questions\r\n\r\nBASE2 Weeks of Oct 21 to Nov 11\r\n\r\nBASE3 Weeks of Nov 18 to Dec 9','TRAINING PLANS','','inherit','open','closed','','319-revision-v1','','','2013-11-18 17:52:19','2013-11-18 22:52:19','',319,'http://sofits.ca/2013/11/18/319-revision-v1/',0,'revision','',0),(844,7,'2013-11-18 17:54:57','2013-11-18 22:54:57','','Ski Waxing','','inherit','open','closed','','ski-waxing','','','2013-11-18 17:54:57','2013-11-18 22:54:57','',319,'http://sofits.ca/wp-content/uploads/2013/09/Ski-Waxing.pdf',0,'attachment','application/pdf',0),(845,7,'2013-11-18 17:55:13','2013-11-18 22:55:13','Here are the preliminary documents from the first workshop. A couple more to come.\r\n\r\nSki Waxing\r\n\r\nTraining HoursJust one sample from Joe Friel (see Reading list in the next article)\r\n\r\nCreate Your Own Training Plan, part 1\r\n\r\nAdditional Notes for Creating Training Plans, part 2\r\n\r\nBackground Questions\r\n\r\nBASE2 Weeks of Oct 21 to Nov 11\r\n\r\nBASE3 Weeks of Nov 18 to Dec 9','TRAINING PLANS & WAXING','','inherit','open','closed','','319-revision-v1','','','2013-11-18 17:55:13','2013-11-18 22:55:13','',319,'http://sofits.ca/2013/11/18/319-revision-v1/',0,'revision','',0),(846,7,'2013-11-18 18:22:09','2013-11-18 23:22:09','','Wax-Bench_0001','','inherit','open','closed','','wax-bench_0001','','','2013-11-18 18:22:09','2013-11-18 23:22:09','',743,'http://sofits.ca/wp-content/uploads/2013/11/Wax-Bench_0001.jpg',0,'attachment','image/jpeg',0),(847,7,'2013-11-18 18:22:41','2013-11-18 23:22:41','\r\n\r\nSaturday Nov.23, 9 :30 a.m. \r\n\r\n20 Chemin Lilsam, Chelsea (819 827 6376)\r\n\r\nBe sure that your skis are cleaned thoroughly before you come, and bring a small snack. There will be a $2 charge for glide wax. We will wax the skis which are most in need of it! There seemed to be some confusion about this posting, so I\'ve created a facebook event where you can confirm if you are coming.','WAXING CLINIC on Sat. Nov 23','','inherit','open','closed','','743-revision-v1','','','2013-11-18 18:22:41','2013-11-18 23:22:41','',743,'http://sofits.ca/2013/11/18/743-revision-v1/',0,'revision','',0),(848,7,'2013-11-18 18:24:52','2013-11-18 23:24:52','An update about missed sessions: Marg has offered to collect the money for the \"end of ski season party fund\". This $10 fee would take effect only after 3 sessions are missed, and only for subsequent missed sessions. (No one has missed enough sessions yet to be eligible. )\r\n\r\nBy the way, if you are feeling tired or are getting over a cold or injury, it would be great to still have you come out if you are up to that. I can always use an extra body to help with running the session. If I know you are coming but can\'t take part, I\'ll find a job for you!','The PARTY FUND','','inherit','open','closed','','829-revision-v1','','','2013-11-18 18:24:52','2013-11-18 23:24:52','',829,'http://sofits.ca/2013/11/18/829-revision-v1/',0,'revision','',0),(849,7,'2013-11-19 08:22:14','2013-11-19 13:22:14','\r\n\r\nSaturday Nov.23, 9 :30 a.m. \r\n\r\n20 Chemin Lilsam, Chelsea (819 827 6376)\r\n\r\nThis is who I think is coming: Let me know if your name is missing.\r\n\r\nSharon, Julie, Meryl, Marg, Mary Lou, Bea, Ila and Joanne.\r\n\r\nBe sure that your skis are cleaned thoroughly before you come, and bring a small snack. There will be a $2 charge for glide wax. We will wax the skis which are most in need of it! Note that this is a basic course in glide and grip waxing. If you have already glide waxed your own skis successfully for years and years, you do not need this course. This is not about fancy, expensive race waxing.','WAXING CLINIC on Sat. Nov 23','','inherit','open','closed','','743-revision-v1','','','2013-11-19 08:22:14','2013-11-19 13:22:14','',743,'http://sofits.ca/2013/11/19/743-revision-v1/',0,'revision','',0),(855,7,'2013-11-22 21:53:40','2013-11-23 02:53:40','','Workout of November 22 2013','','inherit','open','closed','','workout-of-november-22-2013','','','2013-11-22 21:53:40','2013-11-23 02:53:40','',346,'http://sofits.ca/wp-content/uploads/2013/09/Workout-of-November-22-2013.pdf',0,'attachment','application/pdf',0),(856,7,'2013-11-22 21:54:04','2013-11-23 02:54:04',' \r\n\r\nWeek 10: Workout of November 22 2013\r\n\r\nWeek 9: Workout of November 15 2013\r\n\r\nWeek 8: Workout of November 8 2013\r\n\r\nWeek 7: Workout of November 1 2013\r\n\r\nWeek 6: Workout of October 25 2013\r\n\r\nWeek 5: Workout of October 18 2013\r\n\r\nWeek 4: Workout of October 10 2013\r\n\r\nWeek 3: Workout of October 3 2013\r\n\r\n\r\nWeek 2: Workout of September 27 2013\r\n\r\nWeek 1: Workout of September 19 2013\r\n\r\n \r\n\r\n[yop_poll id=\"12\"]','MISS A WORKOUT?','','inherit','open','closed','','346-revision-v1','','','2013-11-22 21:54:04','2013-11-23 02:54:04','',346,'http://sofits.ca/2013/11/22/346-revision-v1/',0,'revision','',0),(861,7,'2013-11-24 07:36:17','2013-11-24 12:36:17','\r\n\r\nPLEASE READ THIS CAREFULLY! We are skiing in to our meeting place.\r\n\r\n12:45 p.m. - Park at P8 (if it\'s full, you can park at P9).\r\n\r\nWe will meet at the snow-coveredsummer parking lot approximately halfway between P8 and P9. This is on the North Loop of the Gatineau Parkway, on the east side of Meech Lake Road. It is about a 1.5 k ski from either P8 or P9, so arrive nice and early, especially if you are a slower skier or if you are unsure about your wax. You\'ll want to take your time skiing in as this is your warm-up. The actual practice will start about 1:05. If you are not sure where this spot is, send me a note, or arrange to ski in with another Sofit. I am planning to be there quite early.\r\n\r\nPlease wax your skis at home, not in the parking lot! It should be a very simple affair as highs will be around MINUS 8 degrees - this is as good as it gets!\r\n\r\nPlease wear a watch, or heart rate monitor and be prepared to use the timer function. I will be sending groups of you out on different missions and won\'t be able to yell at you all.\r\n\r\nBe sure to bring dry socks, mitts and tops and extra water for the drive home.\r\n\r\n \r\n\r\n[yop_poll id=\"26\"]','FIRST ON-SNOW PRACTICE!','','publish','open','closed','','first-ski-practice','','','2013-12-02 10:15:50','2013-12-02 15:15:50','',0,'http://sofits.ca/?p=861',0,'post','',3),(862,7,'2013-11-26 07:36:17','2013-11-26 12:36:17','12:45 p.m. - This session marks a half way point in our training and will almost certainly be ON SKIS. Please get your classic skis ready. It should be a fabulous ski, with perfect winter temperatures, very easy to wax for, with good snow coverage. You will probably not even want rock skis. Location will be announced Thursday.\r\n\r\n[yop_poll id=\"26\"]','First Ski Practice!','','inherit','open','closed','','861-revision-v1','','','2013-11-26 07:36:17','2013-11-26 12:36:17','',861,'http://sofits.ca/2013/11/26/861-revision-v1/',0,'revision','',0),(864,7,'2013-11-26 07:40:09','2013-11-26 12:40:09','','130116_Asticou','','inherit','open','closed','','130116_asticou','','','2013-11-26 07:40:09','2013-11-26 12:40:09','',861,'http://sofits.ca/wp-content/uploads/2013/11/130116_Asticou.jpg',0,'attachment','image/jpeg',0),(865,7,'2013-11-26 07:40:32','2013-11-26 12:40:32','12:45 p.m. - This session marks a half way point in our training and will almost certainly be ON SKIS. Please get your classic skis ready. It should be a fabulous ski, with perfect winter temperatures, very easy to wax for, with good snow coverage. You will probably not even want rock skis. Location will be announced Thursday.\r\n\r\n[yop_poll id=\"26\"]','First Ski Practice!','','inherit','open','closed','','861-revision-v1','','','2013-11-26 07:40:32','2013-11-26 12:40:32','',861,'http://sofits.ca/2013/11/26/861-revision-v1/',0,'revision','',0),(866,7,'2013-11-26 07:42:09','2013-11-26 12:42:09','12:45 p.m. - Expect perfect winter temperatures, easy waxing (-7), and good snow coverage. It\'s unlikley not even want rock skis. Location will be announced Thursday.\n\n[yop_poll id=\"26\"]','First Ski Practice!','','inherit','open','closed','','861-autosave-v1','','','2013-11-26 07:42:09','2013-11-26 12:42:09','',861,'http://sofits.ca/2013/11/26/861-autosave-v1/',0,'revision','',0),(867,7,'2013-11-26 07:42:35','2013-11-26 12:42:35','12:45 p.m. - Expect perfect winter temperatures, easy waxing (-7), and good snow coverage. It\'s unlikely you will need rock skis. Location will be announced Thursday.\r\n\r\n[yop_poll id=\"26\"]','First Ski Practice!','','inherit','open','closed','','861-revision-v1','','','2013-11-26 07:42:35','2013-11-26 12:42:35','',861,'http://sofits.ca/2013/11/26/861-revision-v1/',0,'revision','',0),(868,7,'2013-11-26 09:33:58','2013-11-26 14:33:58','\r\n\r\nFor Ila\'s detailed waxing instructions, click here. \r\n\r\nIf you are buying new equipment, some suggestions:\r\n\r\n1. Avoid waxless (\"fish-scale\") skis like the plague! You will neither be able to glide well nor enjoy the downhills. And the noise will drive your friends to distraction. The exception to this is a dedicated pair of high quality waxless skis chosen specifically for your body weight, to be used when conditions are above zero and waxing is tricky.\r\n\r\n2. Garage sale skis are not recommended!!!\r\n\r\n3. Use a dedicated ski shop such as Fresh Air (always my first choice). They will be sure to fit you with skis of the correct camber, and poles of the correct length. Avoid generic sports stores or downhill stores such as Tommy and Lefevre (spelling?) etc. Pecco\'s, although it has good equipment and knowledgeable staff, is famous for NOT standing behind their products after the sale.\r\n\r\n4. Always keep your old skis for \"rock skiing. One can never have too many skis! If they have really poor, antiquated bindings, consider upgrading the bindings to match your new boots, so that you have excellent control on both your rock skis and good skis.\r\n\r\n5. Combi boots are great, especially for control on downhills, or if you have balance problems, or a history of hamstring injuries. However, DO NOT consider buying combi skis. They are poor for both classic and skating. You will need dedicated skis and poles for both classic and skating.\r\n\r\n6. If you are prone to cold hands, you may want to consider the wide, fancier (and more expensive) velcro grips which tend not to cut off circulation. Be sure to try them out with the gloves or mitts you will be wearing, especially if you will be wearing thick ones.\r\n\r\n7. Set up a waxing area ahead of time, if you have space to do this. Then you will be ready to head out the door at the last moment.\r\n\r\nAny more suggestions people want to add?','READY, SET SKI!','','inherit','open','closed','','746-revision-v1','','','2013-11-26 09:33:58','2013-11-26 14:33:58','',746,'http://sofits.ca/2013/11/26/746-revision-v1/',0,'revision','',0),(869,7,'2013-11-26 09:35:30','2013-11-26 14:35:30','\r\n\r\nFor Ila\'s detailed waxing instructions ( classic grip wax), click here. \r\n\r\nIf you are buying new equipment, some suggestions:\r\n\r\n1. Avoid waxless (\"fish-scale\") skis like the plague! You will neither be able to glide well nor enjoy the downhills. And the noise will drive your friends to distraction. The exception to this is a dedicated pair of high quality waxless skis chosen specifically for your body weight, to be used when conditions are above zero and waxing is tricky.\r\n\r\n2. Garage sale skis are not recommended!!!\r\n\r\n3. Use a dedicated ski shop such as Fresh Air (always my first choice). They will be sure to fit you with skis of the correct camber, and poles of the correct length. Avoid generic sports stores or downhill stores such as Tommy and Lefevre (spelling?) etc. Pecco\'s, although it has good equipment and knowledgeable staff, is famous for NOT standing behind their products after the sale.\r\n\r\n4. Always keep your old skis for \"rock skiing. One can never have too many skis! If they have really poor, antiquated bindings, consider upgrading the bindings to match your new boots, so that you have excellent control on both your rock skis and good skis.\r\n\r\n5. Combi boots are great, especially for control on downhills, or if you have balance problems, or a history of hamstring injuries. However, DO NOT consider buying combi skis. They are poor for both classic and skating. You will need dedicated skis and poles for both classic and skating.\r\n\r\n6. If you are prone to cold hands, you may want to consider the wide, fancier (and more expensive) velcro grips which tend not to cut off circulation. Be sure to try them out with the gloves or mitts you will be wearing, especially if you will be wearing thick ones.\r\n\r\n7. Set up a waxing area ahead of time, if you have space to do this. Then you will be ready to head out the door at the last moment.\r\n\r\nAny more suggestions people want to add?','READY, SET SKI!','','inherit','open','closed','','746-revision-v1','','','2013-11-26 09:35:30','2013-11-26 14:35:30','',746,'http://sofits.ca/2013/11/26/746-revision-v1/',0,'revision','',0),(870,7,'2013-11-26 09:36:28','2013-11-26 14:36:28','12:45 p.m. - Expect perfect winter temperatures, easy waxing (-7), and good snow coverage. It\'s unlikely you will need rock skis. Location will be announced Thursday.\r\n\r\n[yop_poll id=\"26\"]','FIRST ON-SNOW PRACTICE!','','inherit','open','closed','','861-revision-v1','','','2013-11-26 09:36:28','2013-11-26 14:36:28','',861,'http://sofits.ca/2013/11/26/861-revision-v1/',0,'revision','',0),(874,7,'2013-11-28 14:31:10','2013-11-28 19:31:10','\r\n\r\nPLEASE READ THIS CAREFULLY! We are skiing in to our meeting place.\r\n\r\n12:45 p.m. - Park at P8 (if it\'s full, you can park at P9).\r\n\r\nWe are not meeting at the snow-coveredsummer parking lot approximately halfway between P8 and P9. This is on the North Loop of the Gatineau Parkway, on the east side of Meech Lake Road. It is about a 1.5 k ski from either P8 or P9, so arrive nice and early, especially if you are a slower skier or if you are unsure about your wax. You\'ll want to take your time skiing in as this is your warm-up. The actual practice will start about 1:05. If you are not sure where this spot is, send me a note, or arrange to ski in with another Sofit. I am planning to be there quite early.\r\n\r\nPlease wax your skis at home, not in the parking lot! It should be a very simple affair as highs will be around 8 degrees - this is as good as it gets!\r\n\r\nPlease wear a watch, or heart rate monitor and be prepared to use the timer function. I will be sending groups of you out on different missions and won\'t be able to yell at you all.\r\n\r\nBe sure to bring dry socks, mitts and tops and extra water for the drive home.\r\n\r\n \r\n\r\n[yop_poll id=\"26\"]','FIRST ON-SNOW PRACTICE!','','inherit','open','closed','','861-revision-v1','','','2013-11-28 14:31:10','2013-11-28 19:31:10','',861,'http://sofits.ca/2013/11/28/861-revision-v1/',0,'revision','',0),(875,7,'2013-11-28 14:35:32','2013-11-28 19:35:32','\r\n\r\nPLEASE READ THIS CAREFULLY! We are skiing in to our meeting place.\r\n\r\n12:45 p.m. - Park at P8 (if it\'s full, you can park at P9).\r\n\r\nWe will meet at the snow-coveredsummer parking lot approximately halfway between P8 and P9. This is on the North Loop of the Gatineau Parkway, on the east side of Meech Lake Road. It is about a 1.5 k ski from either P8 or P9, so arrive nice and early, especially if you are a slower skier or if you are unsure about your wax. You\'ll want to take your time skiing in as this is your warm-up. The actual practice will start about 1:05. If you are not sure where this spot is, send me a note, or arrange to ski in with another Sofit. I am planning to be there quite early.\r\n\r\nPlease wax your skis at home, not in the parking lot! It should be a very simple affair as highs will be around 8 degrees - this is as good as it gets!\r\n\r\nPlease wear a watch, or heart rate monitor and be prepared to use the timer function. I will be sending groups of you out on different missions and won\'t be able to yell at you all.\r\n\r\nBe sure to bring dry socks, mitts and tops and extra water for the drive home.\r\n\r\n \r\n\r\n[yop_poll id=\"26\"]','FIRST ON-SNOW PRACTICE!','','inherit','open','closed','','861-revision-v1','','','2013-11-28 14:35:32','2013-11-28 19:35:32','',861,'http://sofits.ca/2013/11/28/861-revision-v1/',0,'revision','',0),(877,7,'2013-11-29 08:38:43','2013-11-29 13:38:43','\r\n\r\nPLEASE READ THIS CAREFULLY! We are skiing in to our meeting place.\r\n\r\n12:45 p.m. - Park at P8 (if it\'s full, you can park at P9).\r\n\r\nWe will meet at the snow-coveredsummer parking lot approximately halfway between P8 and P9. This is on the North Loop of the Gatineau Parkway, on the east side of Meech Lake Road. It is about a 1.5 k ski from either P8 or P9, so arrive nice and early, especially if you are a slower skier or if you are unsure about your wax. You\'ll want to take your time skiing in as this is your warm-up. The actual practice will start about 1:05. If you are not sure where this spot is, send me a note, or arrange to ski in with another Sofit. I am planning to be there quite early.\r\n\r\nPlease wax your skis at home, not in the parking lot! It should be a very simple affair as highs will be around MINUS 8 degrees - this is as good as it gets!\r\n\r\nPlease wear a watch, or heart rate monitor and be prepared to use the timer function. I will be sending groups of you out on different missions and won\'t be able to yell at you all.\r\n\r\nBe sure to bring dry socks, mitts and tops and extra water for the drive home.\r\n\r\n \r\n\r\n[yop_poll id=\"26\"]','FIRST ON-SNOW PRACTICE!','','inherit','open','closed','','861-revision-v1','','','2013-11-29 08:38:43','2013-11-29 13:38:43','',861,'http://sofits.ca/2013/11/29/861-revision-v1/',0,'revision','',0),(879,7,'2013-11-30 14:42:56','2013-11-30 19:42:56','','Workout of November 29 2013 SNOW','','inherit','open','closed','','workout-of-november-29-2013-snow','','','2013-11-30 14:42:56','2013-11-30 19:42:56','',346,'http://sofits.ca/wp-content/uploads/2013/09/Workout-of-November-29-2013-SNOW.pdf',0,'attachment','application/pdf',0),(880,7,'2013-11-30 14:43:59','2013-11-30 19:43:59',' \r\n\r\nWeek 11: Workout of November 29 2013 SNOW\r\n\r\nWeek 10: Workout of November 22 2013\r\n\r\nWeek 9: Workout of November 15 2013\r\n\r\nWeek 8: Workout of November 8 2013\r\n\r\nWeek 7: Workout of November 1 2013\r\n\r\nWeek 6: Workout of October 25 2013\r\n\r\nWeek 5: Workout of October 18 2013\r\n\r\nWeek 4: Workout of October 10 2013\r\n\r\nWeek 3: Workout of October 3 2013\r\n\r\n\r\nWeek 2: Workout of September 27 2013\r\n\r\nWeek 1: Workout of September 19 2013\r\n\r\n \r\n\r\n[yop_poll id=\"12\"]','MISS A WORKOUT?','','inherit','open','closed','','346-revision-v1','','','2013-11-30 14:43:59','2013-11-30 19:43:59','',346,'http://sofits.ca/2013/11/30/346-revision-v1/',0,'revision','',0),(881,7,'2013-12-02 09:54:56','2013-12-02 14:54:56','','Everything You Wanted to Know About Ski Waxing','','inherit','open','closed','','everything-you-wanted-to-know-about-ski-waxing','','','2013-12-02 09:54:56','2013-12-02 14:54:56','',319,'http://sofits.ca/wp-content/uploads/2013/09/Everything-You-Wanted-to-Know-About-Ski-Waxing-.pdf',0,'attachment','application/pdf',0),(882,7,'2013-12-02 09:55:26','2013-12-02 14:55:26','Here are the preliminary documents from the first workshop. A couple more to come.\r\n\r\nEverything You Wanted to Know About Ski Waxing (updated Dec 2 2013)\r\n\r\nTraining HoursJust one sample from Joe Friel (see Reading list in the next article)\r\n\r\nCreate Your Own Training Plan, part 1\r\n\r\nAdditional Notes for Creating Training Plans, part 2\r\n\r\nBackground Questions\r\n\r\nBASE2 Weeks of Oct 21 to Nov 11\r\n\r\nBASE3 Weeks of Nov 18 to Dec 9','TRAINING PLANS & WAXING','','inherit','open','closed','','319-revision-v1','','','2013-12-02 09:55:26','2013-12-02 14:55:26','',319,'http://sofits.ca/2013/12/02/319-revision-v1/',0,'revision','',0),(890,7,'2013-11-30 10:11:10','2013-11-30 15:11:10','\r\n\r\n \r\n\r\nCANCELED ! Conditions are too variable for me to be responsible for everyone\'s safety. Go for a run, a swim, a spin, or an adventure ski and do 45 minutes of strength. Don\'t forget to stretch afterwards. Workouts for this week and general guidelines for the next 6 weeks will be posted in the next day or two.\r\n\r\n ','TRAINING DEC. 6 ','','publish','open','closed','','dec-6','','','2013-12-07 15:00:49','2013-12-07 20:00:49','',0,'http://sofits.ca/?p=890',0,'post','',1),(891,7,'2013-12-02 10:11:01','2013-12-02 15:11:01','','Nov-28-Ridge-Swamp','','inherit','open','closed','','nov-28-ridge-swamp-2','','','2013-12-02 10:11:01','2013-12-02 15:11:01','',890,'http://sofits.ca/wp-content/uploads/2013/12/Nov-28-Ridge-Swamp.jpg',0,'attachment','image/jpeg',0),(892,7,'2013-12-02 10:11:10','2013-12-02 15:11:10','\r\n\r\n \r\n\r\n12:45 Location will be decided on Thursday evening.\r\n\r\nIf you are a slower skier and/or need to use the washroom before skiing, and/or need to chat in the parking lot, please arrive in the parking lot at 12:30. Rather than congregating in the parking lot, start skiing!! Ski to where we are meeting, ski without poles, and be sure your wax is working, until the practice begins. The hope is that everyone will arrive at roughly the same time.\r\n\r\n[yop_poll id=\"27\"]\r\n\r\n ','','','inherit','open','closed','','890-revision-v1','','','2013-12-02 10:11:10','2013-12-02 15:11:10','',890,'http://sofits.ca/2013/12/02/890-revision-v1/',0,'revision','',0),(893,7,'2013-12-02 10:13:34','2013-12-02 15:13:34','\r\n\r\n \r\n\r\n12:45 Location will be decided on Thursday evening.\r\n\r\nIf you are a slower skier and/or need to use the washroom before skiing, and/or need to chat in the parking lot, please arrive in the parking lot at 12:30. Rather than congregating in the parking lot, start skiing!! Ski to where we are meeting, ski without poles, and be sure your wax is working, until the practice begins. The hope is that everyone will arrive at roughly the same time.\r\n\r\n[yop_poll id=\"27\"]\r\n\r\n ','DECEMBER 6 SKI PRACTICE','','inherit','open','closed','','890-revision-v1','','','2013-12-02 10:13:34','2013-12-02 15:13:34','',890,'http://sofits.ca/2013/12/02/890-revision-v1/',0,'revision','',0),(894,7,'2013-12-02 10:14:33','2013-12-02 15:14:33','\r\n\r\n \r\n\r\n12:45 Location will be decided on Thursday evening.\r\n\r\nIf you are a slower skier and/or need to use the washroom before skiing, and/or need to chat in the parking lot, please arrive in the parking lot at 12:30. Rather than congregating in the parking lot, start skiing!! Ski to where we are meeting, ski without poles, and be sure your wax is working, until the practice begins. The hope is that everyone will arrive at roughly the same time.\r\n\r\n[yop_poll id=\"27\"]\r\n\r\n ','TRAINING DEC. 6 ','','inherit','open','closed','','890-revision-v1','','','2013-12-02 10:14:33','2013-12-02 15:14:33','',890,'http://sofits.ca/2013/12/02/890-revision-v1/',0,'revision','',0),(895,7,'2013-12-02 10:17:18','2013-12-02 15:17:18','1. An updated PDF is posted under Training Plans and Waxing. Thanks Ila!\r\n\r\n2. Two critiqued photos and TWO VIDEOS (one in slow motion, just added) of Sharon skiing on Friday. Look under Technique.','New POSTS','','publish','open','closed','','news-2','','','2013-12-03 13:54:21','2013-12-03 18:54:21','',0,'http://sofits.ca/?p=895',0,'post','',0),(896,7,'2013-12-02 10:17:18','2013-12-02 15:17:18','New PDF is posted under technique and waxing. Thanks Ila, for gathering all the info and putting it together.','WAXING PDF','','inherit','open','closed','','895-revision-v1','','','2013-12-02 10:17:18','2013-12-02 15:17:18','',895,'http://sofits.ca/2013/12/02/895-revision-v1/',0,'revision','',0),(897,7,'2013-12-02 10:17:58','2013-12-02 15:17:58','\r\n\r\nIf you are buying new equipment, some suggestions:\r\n\r\n1. Avoid waxless (\"fish-scale\") skis like the plague! You will neither be able to glide well nor enjoy the downhills. And the noise will drive your friends to distraction. The exception to this is a dedicated pair of high quality waxless skis chosen specifically for your body weight, to be used when conditions are above zero and waxing is tricky.\r\n\r\n2. Garage sale skis are not recommended!!!\r\n\r\n3. Use a dedicated ski shop such as Fresh Air (always my first choice). They will be sure to fit you with skis of the correct camber, and poles of the correct length. Avoid generic sports stores or downhill stores such as Tommy and Lefevre (spelling?) etc. Pecco\'s, although it has good equipment and knowledgeable staff, is famous for NOT standing behind their products after the sale.\r\n\r\n4. Always keep your old skis for \"rock skiing. One can never have too many skis! If they have really poor, antiquated bindings, consider upgrading the bindings to match your new boots, so that you have excellent control on both your rock skis and good skis.\r\n\r\n5. Combi boots are great, especially for control on downhills, or if you have balance problems, or a history of hamstring injuries. However, DO NOT consider buying combi skis. They are poor for both classic and skating. You will need dedicated skis and poles for both classic and skating.\r\n\r\n6. If you are prone to cold hands, you may want to consider the wide, fancier (and more expensive) velcro grips which tend not to cut off circulation. Be sure to try them out with the gloves or mitts you will be wearing, especially if you will be wearing thick ones.\r\n\r\n7. Set up a waxing area ahead of time, if you have space to do this. Then you will be ready to head out the door at the last moment.\r\n\r\nAny more suggestions people want to add?','READY, SET SKI!','','inherit','open','closed','','746-revision-v1','','','2013-12-02 10:17:58','2013-12-02 15:17:58','',746,'http://sofits.ca/2013/12/02/746-revision-v1/',0,'revision','',0),(898,7,'2013-12-02 10:18:46','2013-12-02 15:18:46','\r\n\r\n \r\n\r\n12:45 Location will be decided on Thursday evening.\r\n\r\nIf you are a slower skier and/or need to use the washroom before skiing, and/or need to chat in the parking lot, please arrive in the parking lot at 12:30. Rather than congregating in the parking lot, consider skiing!! Ski to where we are meeting, ski without poles, and be sure your wax is working, until the practice begins.\r\n\r\n[yop_poll id=\"27\"]\r\n\r\n ','TRAINING DEC. 6 ','','inherit','open','closed','','890-revision-v1','','','2013-12-02 10:18:46','2013-12-02 15:18:46','',890,'http://sofits.ca/2013/12/02/890-revision-v1/',0,'revision','',0),(899,7,'2013-12-02 10:19:24','2013-12-02 15:19:24','New PDF is posted under training plans and waxing. Thanks Ila, for gathering all the info and putting it together.','WAXING PDF','','inherit','open','closed','','895-revision-v1','','','2013-12-02 10:19:24','2013-12-02 15:19:24','',895,'http://sofits.ca/2013/12/02/895-revision-v1/',0,'revision','',0),(900,7,'2013-12-02 10:19:57','2013-12-02 15:19:57','An updated PDF is posted under training plans and waxing. Thanks Ila, for gathering all the info and putting it together.','WAXING PDF','','inherit','open','closed','','895-revision-v1','','','2013-12-02 10:19:57','2013-12-02 15:19:57','',895,'http://sofits.ca/2013/12/02/895-revision-v1/',0,'revision','',0),(901,7,'2013-12-02 10:22:20','2013-12-02 15:22:20','','ski waxing notes 2013','','inherit','open','closed','','ski-waxing-notes-2013','','','2013-12-02 10:22:20','2013-12-02 15:22:20','',319,'http://sofits.ca/wp-content/uploads/2013/09/ski-waxing-notes-2013-.pdf',0,'attachment','application/pdf',0),(902,7,'2013-12-02 10:23:28','2013-12-02 15:23:28','Here are the preliminary documents from the first workshop. A couple more to come.\r\n\r\nEverything You Ever Wanted to Know About Ski Waxing(updated Dec 2 2013)\r\n\r\nTraining HoursJust one sample from Joe Friel (see Reading list in the next article)\r\n\r\nCreate Your Own Training Plan, part 1\r\n\r\nAdditional Notes for Creating Training Plans, part 2\r\n\r\nBackground Questions\r\n\r\nBASE2 Weeks of Oct 21 to Nov 11\r\n\r\nBASE3 Weeks of Nov 18 to Dec 9','TRAINING PLANS & WAXING','','inherit','open','closed','','319-revision-v1','','','2013-12-02 10:23:28','2013-12-02 15:23:28','',319,'http://sofits.ca/2013/12/02/319-revision-v1/',0,'revision','',0),(904,7,'2013-12-02 11:22:42','2013-12-02 16:22:42','','Sharon-weight-shift','','inherit','open','closed','','sharon-weight-shift','','','2013-12-02 11:22:42','2013-12-02 16:22:42','',723,'http://sofits.ca/wp-content/uploads/2013/11/Sharon-weight-shift.jpg',0,'attachment','image/jpeg',0),(905,7,'2013-12-02 11:23:19','2013-12-02 16:23:19','','Sharon-legs-toghether-phase','','inherit','open','closed','','sharon-legs-toghether-phase','','','2013-12-02 11:23:19','2013-12-02 16:23:19','',723,'http://sofits.ca/wp-content/uploads/2013/11/Sharon-legs-toghether-phase.jpg',0,'attachment','image/jpeg',0),(906,7,'2013-12-02 11:23:33','2013-12-02 16:23:33','If you can, watch Sharon in slow motion. Below the video are two stop frames showing two things everyone should aim for. Sharon has good weight shift, timing and a good body position. A couple of small pointers: the arms are not always consistent. They should be just slightly more bent, and should both pass the hips at each stride. Upper back could be more relaxed. Great skiing, Sharon!\r\n\r\nSharon_Nov29_2013_mpeg4\r\n\r\n\r\n\r\n \r\n\r\n\r\n\r\nBelow you can see Janey\'s admirably coordinated and relaxed \"skiing\". Great timing, good body position and poling. This could never be confused with running.\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/11/Janey1.mp4\"][/video]\r\n\r\nHere\'s Kathy in action - great ski walking. (technique pointers below)\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy_Nov1_2013.mp4\"][/video]\r\n\r\n \r\n\r\n\r\n\r\n\r\n\r\n \r\n\r\nAt the risk of embarrassing Kathy I wanted to show some of her specific (and excellent) technical skills.\r\n\r\nClick on each photo if you have trouble reading the fine print.\r\n\r\nSorry about the spelling. Couldn’t see what I was writing in Photoshop.','TECHNIQUE','','inherit','open','closed','','723-revision-v1','','','2013-12-02 11:23:33','2013-12-02 16:23:33','',723,'http://sofits.ca/2013/12/02/723-revision-v1/',0,'revision','',0),(908,7,'2013-12-02 11:25:48','2013-12-02 16:25:48','If you can, watch Sharon in slow motion. Below the video are two stop frames showing two things everyone should aim for. Sharon has good weight shift, timing and a good body position. A couple of small pointers: the arms are not always consistent. They should be just slightly more bent, and should both pass the hips at each stride. Upper back could be more relaxed. Great skiing, Sharon!\r\n\r\nSharon_Nov29_2013_mpeg4\r\n\r\n\r\n\r\n \r\n\r\n\r\n\r\nBelow you can see Janey\'s admirably coordinated and relaxed \"skiing\". Great timing, good body position and poling. This could never be confused with running.\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/11/Janey1.mp4\"][/video]\r\n\r\nHere\'s Kathy in action - great ski walking. (technique pointers below)\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy_Nov1_2013.mp4\"][/video]\r\n\r\n \r\n\r\n\r\n\r\n\r\n\r\n \r\n\r\nAt the risk of embarrassing Kathy I wanted to show some of her specific (and excellent) technical skills.\r\n\r\nClick on each photo if you have trouble reading the fine print.\r\n\r\nSorry about the spelling. Couldn’t see what I was writing in Photoshop.','TECHNIQUE','','inherit','open','closed','','723-revision-v1','','','2013-12-02 11:25:48','2013-12-02 16:25:48','',723,'http://sofits.ca/2013/12/02/723-revision-v1/',0,'revision','',0),(910,7,'2013-12-02 11:28:56','2013-12-02 16:28:56','If you can, watch Sharon in slow motion. Below the video are two stop frames showing two things everyone should aim for. Sharon has good weight shift, timing and a good body position. A couple of small pointers: the arms are not always consistent. They should be just slightly more bent, and should both pass the hips at each stride. Upper back could be more relaxed. Great skiing, Sharon!\r\n\r\nSharon_Nov29_2013_mpeg4Sharon_Nov29_2013_mpeg4\r\n\r\n\r\n\r\n \r\n\r\n\r\n\r\nBelow you can see Janey\'s admirably coordinated and relaxed \"skiing\". Great timing, good body position and poling. This could never be confused with running.\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/11/Janey1.mp4\"][/video]\r\n\r\nHere\'s Kathy in action - great ski walking. (technique pointers below)\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy_Nov1_2013.mp4\"][/video]\r\n\r\n \r\n\r\n\r\n\r\n\r\n\r\n \r\n\r\nAt the risk of embarrassing Kathy I wanted to show some of her specific (and excellent) technical skills.\r\n\r\nClick on each photo if you have trouble reading the fine print.\r\n\r\nSorry about the spelling. Couldn’t see what I was writing in Photoshop.','TECHNIQUE','','inherit','open','closed','','723-revision-v1','','','2013-12-02 11:28:56','2013-12-02 16:28:56','',723,'http://sofits.ca/2013/12/02/723-revision-v1/',0,'revision','',0),(911,7,'2013-12-02 11:29:49','2013-12-02 16:29:49','If you can, watch Sharon in slow motion. Below the video are two stop frames showing two things everyone should aim for. Sharon has good weight shift, timing and a good body position. A couple of small pointers: the arms are not always consistent. They should be just slightly more bent, and should both pass the hips at each stride. Upper back could be more relaxed. Great skiing, Sharon!\r\n\r\n \r\n\r\n\r\n\r\n \r\n\r\n\r\n\r\nBelow you can see Janey\'s admirably coordinated and relaxed \"skiing\". Great timing, good body position and poling. This could never be confused with running.\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/11/Janey1.mp4\"][/video]\r\n\r\nHere\'s Kathy in action - great ski walking. (technique pointers below)\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy_Nov1_2013.mp4\"][/video]\r\n\r\n \r\n\r\n\r\n\r\n\r\n\r\n \r\n\r\nAt the risk of embarrassing Kathy I wanted to show some of her specific (and excellent) technical skills.\r\n\r\nClick on each photo if you have trouble reading the fine print.\r\n\r\nSorry about the spelling. Couldn’t see what I was writing in Photoshop.','TECHNIQUE','','inherit','open','closed','','723-revision-v1','','','2013-12-02 11:29:49','2013-12-02 16:29:49','',723,'http://sofits.ca/2013/12/02/723-revision-v1/',0,'revision','',0),(913,7,'2013-12-02 11:32:32','2013-12-02 16:32:32','Sharon_Nov29_2013_mpeg4\r\n\r\nIf you can, watch Sharon in slow motion. Below the video are two stop frames showing two things everyone should aim for. Sharon has good weight shift, timing and a good body position. A couple of small pointers: the arms are not always consistent. They should be just slightly more bent, and should both pass the hips at each stride. Upper back could be more relaxed. Great skiing, Sharon!\r\n\r\n \r\n\r\n\r\n\r\n \r\n\r\n\r\n\r\nBelow you can see Janey\'s admirably coordinated and relaxed \"skiing\". Great timing, good body position and poling. This could never be confused with running.\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/11/Janey1.mp4\"][/video]\r\n\r\nHere\'s Kathy in action - great ski walking. (technique pointers below)\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy_Nov1_2013.mp4\"][/video]\r\n\r\n \r\n\r\n\r\n\r\n\r\n\r\n \r\n\r\nAt the risk of embarrassing Kathy I wanted to show some of her specific (and excellent) technical skills.\r\n\r\nClick on each photo if you have trouble reading the fine print.\r\n\r\nSorry about the spelling. Couldn’t see what I was writing in Photoshop.','TECHNIQUE','','inherit','open','closed','','723-revision-v1','','','2013-12-02 11:32:32','2013-12-02 16:32:32','',723,'http://sofits.ca/2013/12/02/723-revision-v1/',0,'revision','',0),(914,7,'2013-12-02 11:59:47','2013-12-02 16:59:47',' \r\n\r\nIf you can, watch Sharon in slow motion. Below the video are two stop frames showing two things everyone should aim for. Sharon has good weight shift, timing and an excellent body position. A couple of small pointers: the arms are not always consistent. They should be just slightly more bent, and should both pass the hips at each stride. Upper back could be more relaxed. Hips can be slightly more forward, ahead of your heels. Great skiing, Sharon!\r\n\r\n \r\n\r\n \r\n\r\n\r\n\r\n \r\n\r\n\r\n\r\nBelow you can see Janey\'s admirably coordinated and relaxed \"skiing\". Great timing, good body position and poling. This could never be confused with running.\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/11/Janey1.mp4\"][/video]\r\n\r\nHere\'s Kathy in action - great ski walking. (technique pointers below)\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy_Nov1_2013.mp4\"][/video]\r\n\r\n \r\n\r\n\r\n\r\n\r\n\r\n \r\n\r\nAt the risk of embarrassing Kathy I wanted to show some of her specific (and excellent) technical skills.\r\n\r\nClick on each photo if you have trouble reading the fine print.\r\n\r\nSorry about the spelling. Couldn’t see what I was writing in Photoshop.','TECHNIQUE','','inherit','open','closed','','723-revision-v1','','','2013-12-02 11:59:47','2013-12-02 16:59:47','',723,'http://sofits.ca/2013/12/02/723-revision-v1/',0,'revision','',0),(915,7,'2013-12-02 12:01:02','2013-12-02 17:01:02','','Sharon4_x264','','inherit','open','closed','','sharon4_x264','','','2013-12-02 12:01:02','2013-12-02 17:01:02','',723,'http://sofits.ca/wp-content/uploads/2013/12/Sharon4_x264.mp4',0,'attachment','video/mp4',0),(916,7,'2013-12-02 12:01:16','2013-12-02 17:01:16',' \r\n\r\nIf you can, watch Sharon in slow motion. Below the video are two stop frames showing two things everyone should aim for. Sharon has good weight shift, timing and an excellent body position. A couple of small pointers: the arms are not always consistent. They should be just slightly more bent, and should both pass the hips at each stride. Upper back could be more relaxed. Hips can be slightly more forward, ahead of your heels. Great skiing, Sharon!\r\n\r\n \r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/12/Sharon4_x264.mp4\"][/video]\r\n\r\n \r\n\r\n\r\n\r\n \r\n\r\n\r\n\r\nBelow you can see Janey\'s admirably coordinated and relaxed \"skiing\". Great timing, good body position and poling. This could never be confused with running.\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/11/Janey1.mp4\"][/video]\r\n\r\nHere\'s Kathy in action - great ski walking. (technique pointers below)\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy_Nov1_2013.mp4\"][/video]\r\n\r\n \r\n\r\n\r\n\r\n\r\n\r\n \r\n\r\nAt the risk of embarrassing Kathy I wanted to show some of her specific (and excellent) technical skills.\r\n\r\nClick on each photo if you have trouble reading the fine print.\r\n\r\nSorry about the spelling. Couldn’t see what I was writing in Photoshop.','TECHNIQUE','','inherit','open','closed','','723-revision-v1','','','2013-12-02 12:01:16','2013-12-02 17:01:16','',723,'http://sofits.ca/2013/12/02/723-revision-v1/',0,'revision','',0),(917,7,'2013-12-09 20:00:29','2013-12-10 01:00:29','1. WAXING DOCUMENT now corrected (hopefully!)\n\n2. Training plans have been posted for the BUILD 1 phase. Be sure to read the document labelled \"SKI FIRST THEN RUN or ALSO SKIS\" before plunging into your training. ','','','inherit','open','closed','','895-autosave-v1','','','2013-12-09 20:00:29','2013-12-10 01:00:29','',895,'http://sofits.ca/2013/12/02/895-autosave-v1/',0,'revision','',0),(918,7,'2013-12-02 12:11:30','2013-12-02 17:11:30','1. An updated PDF is posted under Training Plans and Waxing. Thanks Ila!\r\n\r\n2. Two critiqued photos and a video of Sharon skiing on Friday. Look under Technique.','New POSTS','','inherit','open','closed','','895-revision-v1','','','2013-12-02 12:11:30','2013-12-02 17:11:30','',895,'http://sofits.ca/2013/12/02/895-revision-v1/',0,'revision','',0),(919,7,'2013-12-02 12:16:08','2013-12-02 17:16:08',' \r\n\r\nIf you can, watch Sharon in slow motion. Below the video are two stop frames showing two things everyone should aim for. Sharon has good weight shift, timing and an excellent body position. A couple of small pointers: the arms are not always consistent. They should be just slightly more bent, and should both pass the hips at each stride. Upper back could be more relaxed. Hips can be slightly more forward, ahead of your heels. Great skiing, Sharon!\r\n\r\n \r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/12/Sharon4_x264.mp4\"][/video]\r\n\r\n \r\n\r\n\r\n\r\n(perhaps should have said \"provided the boot is off the snow\". The tip of the ski will be touching of course.\r\n\r\n\r\n\r\nBelow you can see Janey\'s admirably coordinated and relaxed \"skiing\". Great timing, good body position and poling. This could never be confused with running.\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/11/Janey1.mp4\"][/video]\r\n\r\nHere\'s Kathy in action - great ski walking. (technique pointers below)\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy_Nov1_2013.mp4\"][/video]\r\n\r\n \r\n\r\n\r\n\r\n\r\n\r\n \r\n\r\nAt the risk of embarrassing Kathy I wanted to show some of her specific (and excellent) technical skills.\r\n\r\nClick on each photo if you have trouble reading the fine print.\r\n\r\nSorry about the spelling. Couldn’t see what I was writing in Photoshop.','TECHNIQUE','','inherit','open','closed','','723-revision-v1','','','2013-12-02 12:16:08','2013-12-02 17:16:08','',723,'http://sofits.ca/2013/12/02/723-revision-v1/',0,'revision','',0),(923,7,'2013-12-03 13:49:41','2013-12-03 18:49:41','','sharon-in-slo-mo_x264','','inherit','open','closed','','sharon-in-slo-mo_x264','','','2013-12-03 13:49:41','2013-12-03 18:49:41','',723,'http://sofits.ca/wp-content/uploads/2013/12/sharon-in-slo-mo_x264.mp4',0,'attachment','video/mp4',0),(924,7,'2013-12-03 13:50:36','2013-12-03 18:50:36',' \r\n\r\nThe first video is Sharon in slow motion, followed by one in normal time. Below the video are two stop frames showing two things everyone should aim for. Sharon has good weight shift, timing and an excellent body position. A couple of small pointers: the arms are not always consistent. They should be just slightly more bent, and should both pass the hips at each stride. Upper back could be more relaxed. Hips can be slightly more forward, ahead of your heels. Great skiing, Sharon!\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/12/sharon-in-slo-mo_x264.mp4\"][/video]\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/12/Sharon4_x264.mp4\"][/video]\r\n\r\n \r\n\r\n\r\n\r\n(perhaps should have said \"provided the boot is off the snow\". The tip of the ski will be touching of course.\r\n\r\n\r\n\r\nBelow you can see Janey\'s admirably coordinated and relaxed \"skiing\". Great timing, good body position and poling. This could never be confused with running.\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/11/Janey1.mp4\"][/video]\r\n\r\nHere\'s Kathy in action - great ski walking. (technique pointers below)\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy_Nov1_2013.mp4\"][/video]\r\n\r\n \r\n\r\n\r\n\r\n\r\n\r\n \r\n\r\nAt the risk of embarrassing Kathy I wanted to show some of her specific (and excellent) technical skills.\r\n\r\nClick on each photo if you have trouble reading the fine print.\r\n\r\nSorry about the spelling. Couldn’t see what I was writing in Photoshop.','TECHNIQUE','','inherit','open','closed','','723-revision-v1','','','2013-12-03 13:50:36','2013-12-03 18:50:36','',723,'http://sofits.ca/2013/12/03/723-revision-v1/',0,'revision','',0),(925,7,'2013-12-03 13:53:18','2013-12-03 18:53:18','1. An updated PDF is posted under Training Plans and Waxing. Thanks Ila!\r\n\r\n2. Two critiqued photos and TWO VIDEOS (one is slow motion just added) of Sharon skiing on Friday. Look under Technique.','New POSTS','','inherit','open','closed','','895-revision-v1','','','2013-12-03 13:53:18','2013-12-03 18:53:18','',895,'http://sofits.ca/2013/12/03/895-revision-v1/',0,'revision','',0),(926,7,'2013-12-03 13:54:21','2013-12-03 18:54:21','1. An updated PDF is posted under Training Plans and Waxing. Thanks Ila!\r\n\r\n2. Two critiqued photos and TWO VIDEOS (one in slow motion, just added) of Sharon skiing on Friday. Look under Technique.','New POSTS','','inherit','open','closed','','895-revision-v1','','','2013-12-03 13:54:21','2013-12-03 18:54:21','',895,'http://sofits.ca/2013/12/03/895-revision-v1/',0,'revision','',0),(927,7,'2013-12-06 08:50:48','2013-12-06 13:50:48','\n\n \n\nCANCELED - Call it \"Mid-term break\". Conditions are too variable for me to be responsible for everyone\'s safety. Go for a run, a swim, a spin, or an adventure ski and do 45 minutes of strength. Don\'t forget to stretch afterwards. Workouts for this week and general guidelines for the next 6 weeks will be posted in the next day or two.\n\n ','TRAINING DEC. 6 ','','inherit','open','closed','','890-autosave-v1','','','2013-12-06 08:50:48','2013-12-06 13:50:48','',890,'http://sofits.ca/2013/12/03/890-autosave-v1/',0,'revision','',0),(928,7,'2013-12-03 13:57:10','2013-12-03 18:57:10','\r\n\r\n \r\n\r\n12:45 Location will be decided on Thursday evening.\r\n\r\nIf you are a slower skier and/or need to use the washroom before skiing, and/or need to chat in the parking lot, please arrive in the parking lot at 12:30. Rather than congregating in the parking lot, consider skiing!! Ski to where we are meeting, ski without poles, and be sure your wax is working, until the practice begins.\r\n\r\nHOMEWORK: please look carefully at the videos and photos of Sharon, just posted, especially if you are just getting going on weight shift. A picture is worth 1000 words, and all that.\r\n\r\n \r\n\r\n[yop_poll id=\"27\"]\r\n\r\n ','TRAINING DEC. 6 ','','inherit','open','closed','','890-revision-v1','','','2013-12-03 13:57:10','2013-12-03 18:57:10','',890,'http://sofits.ca/2013/12/03/890-revision-v1/',0,'revision','',0),(929,7,'2013-12-03 13:57:39','2013-12-03 18:57:39','\r\n\r\n \r\n\r\n12:45 Location will be decided on Thursday evening.\r\n\r\nIf you are a slower skier and/or need to use the washroom before skiing, and/or need to chat in the parking lot, please arrive in the parking lot at 12:30. Rather than congregating in the parking lot, consider skiing!! Ski to where we are meeting, ski without poles, and be sure your wax is working, until the practice begins.\r\n\r\nHOMEWORK: please look carefully at the videos and photos of Sharon, just posted under \"technique\", especially if you are just getting going on weight shift. A picture is worth 1000 words, and all that.\r\n\r\n \r\n\r\n[yop_poll id=\"27\"]\r\n\r\n ','TRAINING DEC. 6 ','','inherit','open','closed','','890-revision-v1','','','2013-12-03 13:57:39','2013-12-03 18:57:39','',890,'http://sofits.ca/2013/12/03/890-revision-v1/',0,'revision','',0),(934,7,'2013-12-05 20:23:34','2013-12-06 01:23:34','\r\n\r\n \r\n\r\n12:45 at P6.\r\n\r\nWe will meet on the Mackenzie King Estate Rd (the access road which leads down to the parkway), a couple of hundred meters past the P6 parking lot. When you arrive, please start skiing right away. Please ski back and forth on this access road so that we will all be together when it\'s time to start the practice. The waxing may be a bit tricky tomorrow , so the earlier you are skiing, the earlier you can tinker with your wax, if necessary. Bring a range of wax with you. I\'ll try to post some wax advice in the morning, when I see what kind of temperatures we are actually going to have, and whether there is fresh grooming. The conditions will probably be fine, but if not, hey, we can go for coffee - it\'s a recovery week!\r\n\r\nDirections to P6: Follow Kingsmere Road past P5, turning left at the top of the hill at SWAMP ROAD. At the T intersection, (Barnes) turn right, then look for the P6 sign about 400 meters on your left.\r\n\r\n \r\n\r\n[yop_poll id=\"27\"]\r\n\r\n ','TRAINING DEC. 6 ','','inherit','open','closed','','890-revision-v1','','','2013-12-05 20:23:34','2013-12-06 01:23:34','',890,'http://sofits.ca/2013/12/05/890-revision-v1/',0,'revision','',0),(935,7,'2013-12-06 08:51:00','2013-12-06 13:51:00','\r\n\r\n \r\n\r\nCANCELED - Call it \"Mid-term break\". Conditions are too variable for me to be responsible for everyone\'s safety. Go for a run, a swim, a spin, or an adventure ski and do 45 minutes of strength. Don\'t forget to stretch afterwards. Workouts for this week and general guidelines for the next 6 weeks will be posted in the next day or two.\r\n\r\n ','TRAINING DEC. 6 ','','inherit','open','closed','','890-revision-v1','','','2013-12-06 08:51:00','2013-12-06 13:51:00','',890,'http://sofits.ca/2013/12/06/890-revision-v1/',0,'revision','',0),(937,7,'2013-12-06 08:53:08','2013-12-06 13:53:08','\r\n\r\n \r\n\r\nCANCELED ! Conditions are too variable for me to be responsible for everyone\'s safety. Go for a run, a swim, a spin, or an adventure ski and do 45 minutes of strength. Don\'t forget to stretch afterwards. Workouts for this week and general guidelines for the next 6 weeks will be posted in the next day or two.\r\n\r\n ','TRAINING DEC. 6 ','','inherit','open','closed','','890-revision-v1','','','2013-12-06 08:53:08','2013-12-06 13:53:08','',890,'http://sofits.ca/2013/12/06/890-revision-v1/',0,'revision','',0),(939,7,'2013-12-07 14:59:22','2013-12-07 19:59:22','We will be incorporating skate workouts into the mix, as promised, but not this week (too cold). I\'m leaning to this format, but have several other ideas as well:\r\n\r\nFriday morning: skate instruction (will cancel if temperatures are too cold to skate). It will start at 10:00 or so, with 90 minutes of easy drills at P8 for those who are new or relatively new to skating. If you are also attending the afternoon session, bring a bag lunch to eat at my house or at the visitor\'s center (or buy lunch). \r\n\r\nFriday afternoon: classic workout (will switch to skate if conditions are poor for classic). This will be a heavy duty workout for the more serious among us. For those who have done skating in the morning, a second option is to go for a group ski and accumulate some mileage without undo stress and fatigue. \r\n\r\nI\'m going to post a few polls in a bit. In the meantime, let me know your thoughts on this. Is this a good format, or should we switch it around each Friday with classic in the morning on alternate Fridays? How many of you do not skate at all? (if not, you really should consider it. Christmas is around the corner.) I\'ll start a Facebook thing going for discussion.\r\n\r\n \r\n\r\n ','FUTURE FRIDAYS: SKATE AND CLASSIC','','publish','open','closed','','future-fridays-classic-and-skate','','','2013-12-09 18:15:12','2013-12-09 23:15:12','',0,'http://sofits.ca/?p=939',0,'post','',7),(940,7,'2013-12-07 14:59:15','2013-12-07 19:59:15','Starting Dec 13, we will be incorporating skate workouts into the mix, as promised. I\'m leaning to this format:\r\n\r\nFriday morning skate instruction (will cancel if temperatures are too cold to skate). It will start at 10:00 or so, with 90 minutes of easy drills at P8 for those who are new or relatively new to skating. If you are also attending the afternoon session, bring a bag lunch to eat at my house or at the visitor\'s center (or buy lunch). \r\n\r\nFriday afternoon classic workout (will switch to skate if conditions are poor for classic). This will be a heavy duty workout for the more serious among us. For those who have done skating in the morning, a second option is to go for a group ski and accumulate some mileage without undo stress and fatigue. \r\n\r\nI\'m going to post a few polls in a bit. In the meantime, let me know your thoughts on this. Is this a good format, or should we switch it around each Friday with classic first on alternate Fridays? How many of you do not skate at all? (if you don\'t you really should consider it ! Christmas is around the corner) I\'ll start a Facebook thing going for discussion.\r\n\r\n \r\n\r\n ','Future Fridays: Classic and Skate','','inherit','open','closed','','939-revision-v1','','','2013-12-07 14:59:15','2013-12-07 19:59:15','',939,'http://sofits.ca/2013/12/07/939-revision-v1/',0,'revision','',0),(941,7,'2013-12-07 15:02:49','2013-12-07 20:02:49','Starting Dec 13, we will be incorporating skate workouts into the mix, as promised. I\'m leaning to this format:\n\nFriday morning: skate instruction (will cancel if temperatures are too cold to skate). It will start at 10:00 or so, with 90 minutes of easy drills at P8 for those who are new or relatively new to skating. If you are also attending the afternoon session, bring a bag lunch to eat at my house or at the visitor\'s center (or buy lunch). \n\nFriday afternoon: classic workout (will switch to skate if conditions are poor for classic). This will be a heavy duty workout for the more serious among us. For those who have done skating in the morning, a second option is to go for a group ski and accumulate some mileage without undo stress and fatigue. \n\nI\'m going to post a few polls in a bit. In the meantime, let me know your thoughts on this. Is this a good format, or should we switch it around each Friday with classic in the morning on alternate Fridays? How many of you do not skate at all? (if not, you really should consider it. Christmas is around the corner.) I\'ll start a Facebook thing going for discussion.\n\n \n\n ','Future Fridays: Classic and Skate','','inherit','open','closed','','939-autosave-v1','','','2013-12-07 15:02:49','2013-12-07 20:02:49','',939,'http://sofits.ca/2013/12/07/939-autosave-v1/',0,'revision','',0),(942,7,'2013-12-07 15:03:04','2013-12-07 20:03:04','Starting this coming week, we will be incorporating skate workouts into the mix, as promised. I\'m leaning to this format:\r\n\r\nFriday morning: skate instruction (will cancel if temperatures are too cold to skate). It will start at 10:00 or so, with 90 minutes of easy drills at P8 for those who are new or relatively new to skating. If you are also attending the afternoon session, bring a bag lunch to eat at my house or at the visitor\'s center (or buy lunch). \r\n\r\nFriday afternoon: classic workout (will switch to skate if conditions are poor for classic). This will be a heavy duty workout for the more serious among us. For those who have done skating in the morning, a second option is to go for a group ski and accumulate some mileage without undo stress and fatigue. \r\n\r\nI\'m going to post a few polls in a bit. In the meantime, let me know your thoughts on this. Is this a good format, or should we switch it around each Friday with classic in the morning on alternate Fridays? How many of you do not skate at all? (if not, you really should consider it. Christmas is around the corner.) I\'ll start a Facebook thing going for discussion.\r\n\r\n \r\n\r\n ','Future Fridays: Classic and Skate','','inherit','open','closed','','939-revision-v1','','','2013-12-07 15:03:04','2013-12-07 20:03:04','',939,'http://sofits.ca/2013/12/07/939-revision-v1/',0,'revision','',0),(943,7,'2013-12-07 15:05:20','2013-12-07 20:05:20','Starting this coming week, we will be incorporating skate workouts into the mix, as promised. I\'m leaning to this format:\r\n\r\nFriday morning: skate instruction (will cancel if temperatures are too cold to skate). It will start at 10:00 or so, with 90 minutes of easy drills at P8 for those who are new or relatively new to skating. If you are also attending the afternoon session, bring a bag lunch to eat at my house or at the visitor\'s center (or buy lunch). \r\n\r\nFriday afternoon: classic workout (will switch to skate if conditions are poor for classic). This will be a heavy duty workout for the more serious among us. For those who have done skating in the morning, a second option is to go for a group ski and accumulate some mileage without undo stress and fatigue. \r\n\r\nI\'m going to post a few polls in a bit. In the meantime, let me know your thoughts on this. Is this a good format, or should we switch it around each Friday with classic in the morning on alternate Fridays? How many of you do not skate at all? (if not, you really should consider it. Christmas is around the corner.) I\'ll start a Facebook thing going for discussion.\r\n\r\n \r\n\r\n ','FUTURE FRIDAYS: SKATE AND CLASSIC','','inherit','open','closed','','939-revision-v1','','','2013-12-07 15:05:20','2013-12-07 20:05:20','',939,'http://sofits.ca/2013/12/07/939-revision-v1/',0,'revision','',0),(947,7,'2013-12-07 20:04:39','2013-12-08 01:04:39','Here are the preliminary documents from the first workshop. A couple more to come.\r\n\r\n \r\n\r\nski waxing notes 2013\r\n\r\nEverything You Ever Wanted to Know About Ski Waxing(updated Dec 2 2013)\r\n\r\nTraining HoursJust one sample from Joe Friel (see Reading list in the next article)\r\n\r\nCreate Your Own Training Plan, part 1\r\n\r\nAdditional Notes for Creating Training Plans, part 2\r\n\r\nBackground Questions\r\n\r\nBASE2 Weeks of Oct 21 to Nov 11\r\n\r\nBASE3 Weeks of Nov 18 to Dec 9','TRAINING PLANS & WAXING','','inherit','open','closed','','319-revision-v1','','','2013-12-07 20:04:39','2013-12-08 01:04:39','',319,'http://sofits.ca/2013/12/07/319-revision-v1/',0,'revision','',0),(948,7,'2013-12-07 20:05:26','2013-12-08 01:05:26','Here are the preliminary documents from the first workshop. A couple more to come.\r\n\r\n \r\n\r\n \r\n\r\nEverything You Ever Wanted to Know About Ski Waxing(updated Dec 2 2013)\r\n\r\nTraining HoursJust one sample from Joe Friel (see Reading list in the next article)\r\n\r\nCreate Your Own Training Plan, part 1\r\n\r\nAdditional Notes for Creating Training Plans, part 2\r\n\r\nBackground Questions\r\n\r\nBASE2 Weeks of Oct 21 to Nov 11\r\n\r\nBASE3 Weeks of Nov 18 to Dec 9','TRAINING PLANS & WAXING','','inherit','open','closed','','319-revision-v1','','','2013-12-07 20:05:26','2013-12-08 01:05:26','',319,'http://sofits.ca/2013/12/07/319-revision-v1/',0,'revision','',0),(953,7,'2013-12-09 18:15:12','2013-12-09 23:15:12','We will be incorporating skate workouts into the mix, as promised, but not this week (too cold). I\'m leaning to this format, but have several other ideas as well:\r\n\r\nFriday morning: skate instruction (will cancel if temperatures are too cold to skate). It will start at 10:00 or so, with 90 minutes of easy drills at P8 for those who are new or relatively new to skating. If you are also attending the afternoon session, bring a bag lunch to eat at my house or at the visitor\'s center (or buy lunch). \r\n\r\nFriday afternoon: classic workout (will switch to skate if conditions are poor for classic). This will be a heavy duty workout for the more serious among us. For those who have done skating in the morning, a second option is to go for a group ski and accumulate some mileage without undo stress and fatigue. \r\n\r\nI\'m going to post a few polls in a bit. In the meantime, let me know your thoughts on this. Is this a good format, or should we switch it around each Friday with classic in the morning on alternate Fridays? How many of you do not skate at all? (if not, you really should consider it. Christmas is around the corner.) I\'ll start a Facebook thing going for discussion.\r\n\r\n \r\n\r\n ','FUTURE FRIDAYS: SKATE AND CLASSIC','','inherit','open','closed','','939-revision-v1','','','2013-12-09 18:15:12','2013-12-09 23:15:12','',939,'http://sofits.ca/2013/12/09/939-revision-v1/',0,'revision','',0),(954,7,'2013-12-09 18:28:24','2013-12-09 23:28:24','','130111_Skiers-in-the-rain','','inherit','open','closed','','130111_skiers-in-the-rain','','','2013-12-09 18:28:24','2013-12-09 23:28:24','',939,'http://sofits.ca/wp-content/uploads/130111_Skiers-in-the-rain.jpg',0,'attachment','image/jpeg',0),(955,7,'2013-12-09 18:32:06','2013-12-09 23:32:06','','Ski Waxing Updated Dec 9 2013','','inherit','open','closed','','ski-waxing-updated-dec-9-2013','','','2013-12-09 18:32:06','2013-12-09 23:32:06','',319,'http://sofits.ca/wp-content/uploads/Ski-Waxing-Updated-Dec-9-2013.pdf',0,'attachment','application/pdf',0),(956,7,'2013-12-09 18:35:47','2013-12-09 23:35:47','','BUILD 1 for SKIS FIRST','','inherit','open','closed','','sofits-generic-2013-build-1','','','2013-12-09 18:35:47','2013-12-09 23:35:47','',319,'http://sofits.ca/wp-content/uploads/SOFITS-GENERIC-2013-BUILD-1.pdf',0,'attachment','application/pdf',0),(957,7,'2013-12-09 18:37:00','2013-12-09 23:37:00','BUILD 1, Weeks of Dec 9 to Dec 30\r\n\r\nBASE3 Weeks of Nov 18 to Dec 9\r\n\r\nBASE2 Weeks of Oct 21 to Nov 11\r\n\r\nSki Waxing Updated Dec 9 2013 (Thanks, Ila!)\r\n\r\n\r\nTraining HoursJust one sample from Joe Friel (see Reading list in the next article)\r\n\r\nCreate Your Own Training Plan, part 1\r\n\r\nAdditional Notes for Creating Training Plans, part 2\r\n\r\nBackground Questions\r\n\r\n \r\n\r\n ','TRAINING PLANS & WAXING','','inherit','open','closed','','319-revision-v1','','','2013-12-09 18:37:00','2013-12-09 23:37:00','',319,'http://sofits.ca/2013/12/09/319-revision-v1/',0,'revision','',0),(958,7,'2013-12-09 19:45:09','2013-12-10 00:45:09','','BUILD 1 for ALSO SKIS','','inherit','open','closed','','build-1-for-also-skis','','','2013-12-09 19:45:09','2013-12-10 00:45:09','',319,'http://sofits.ca/wp-content/uploads/BUILD-1-for-ALSO-SKIS-.pdf',0,'attachment','application/pdf',0),(959,7,'2013-12-09 19:45:49','2013-12-10 00:45:49','BUILD 1 for ALSO SKIS, Weeks of Dec 9 to Dec 30\r\n\r\nBUILD 1, for SKI FIRST RUN LATER Weeks of Dec 9 to Dec 30\r\n\r\nBASE3 Weeks of Nov 18 to Dec 9\r\n\r\nBASE2 Weeks of Oct 21 to Nov 11\r\n\r\nSki Waxing Updated Dec 9 2013 (Thanks, Ila!)\r\n\r\n\r\nTraining HoursJust one sample from Joe Friel (see Reading list in the next article)\r\n\r\nCreate Your Own Training Plan, part 1\r\n\r\nAdditional Notes for Creating Training Plans, part 2\r\n\r\nBackground Questions\r\n\r\n \r\n\r\n ','TRAINING PLANS & WAXING','','inherit','open','closed','','319-revision-v1','','','2013-12-09 19:45:49','2013-12-10 00:45:49','',319,'http://sofits.ca/2013/12/09/319-revision-v1/',0,'revision','',0),(960,7,'2013-12-09 19:47:34','2013-12-10 00:47:34','','SKI FIRST OR ALSO SKIS','','inherit','open','closed','','ski-first-or-also-skis','','','2013-12-09 19:47:34','2013-12-10 00:47:34','',319,'http://sofits.ca/wp-content/uploads/SKI-FIRST-OR-ALSO-SKIS.pdf',0,'attachment','application/pdf',0),(961,7,'2013-12-09 19:48:47','2013-12-10 00:48:47',' \r\n\r\nSKI FIRST OR ALSO SKIS (read this first, then open the appropriate BUILD document.)\r\n\r\nBUILD 1 for ALSO SKIS Weeks of Dec 9 to Dec 30\r\n\r\nBUILD 1, for SKI FIRST RUN LATER Weeks of Dec 9 to Dec 30\r\n\r\nBASE3 Weeks of Nov 18 to Dec 9\r\n\r\nBASE2 Weeks of Oct 21 to Nov 11\r\n\r\nSki Waxing Updated Dec 9 2013 (Thanks, Ila!)\r\n\r\n\r\nTraining HoursJust one sample from Joe Friel (see Reading list in the next article)\r\n\r\nCreate Your Own Training Plan, part 1\r\n\r\nAdditional Notes for Creating Training Plans, part 2\r\n\r\nBackground Questions\r\n\r\n \r\n\r\n ','TRAINING PLANS & WAXING','','inherit','open','closed','','319-revision-v1','','','2013-12-09 19:48:47','2013-12-10 00:48:47','',319,'http://sofits.ca/2013/12/09/319-revision-v1/',0,'revision','',0),(962,7,'2013-12-09 19:52:15','2013-12-10 00:52:15',' \r\n\r\nSKI FIRST OR ALSO SKIS(read this first, then open the appropriate BUILD document.)\r\n\r\nBUILD 1 for ALSO SKIS, weeks of Dec 9-30\r\n\r\nBUILD 1 for SKI FIRST, weeks of Dec 9 - 30 \r\n\r\nBASE3 Weeks of Nov 18 to Dec 9\r\n\r\nBASE2 Weeks of Oct 21 to Nov 11\r\n\r\nSki Waxing Updated Dec 9 2013 (Thanks, Ila!)\r\n\r\n\r\nTraining HoursJust one sample from Joe Friel (see Reading list in the next article)\r\n\r\nCreate Your Own Training Plan, part 1\r\n\r\nAdditional Notes for Creating Training Plans, part 2\r\n\r\nBackground Questions\r\n\r\n \r\n\r\n ','TRAINING PLANS & WAXING','','inherit','open','closed','','319-revision-v1','','','2013-12-09 19:52:15','2013-12-10 00:52:15','',319,'http://sofits.ca/2013/12/09/319-revision-v1/',0,'revision','',0),(963,7,'2013-12-09 19:54:46','2013-12-10 00:54:46',' \r\n\r\nSKI FIRST OR ALSO SKIS(read this first, then open the appropriate BUILD document.)\r\n\r\nBUILD 1 for ALSO SKIS, weeks of Dec 9 - 30\r\n\r\nBUILD 1 for SKIS FIRST\r\n\r\nBASE3 Weeks of Nov 18 to Dec 9\r\n\r\nBASE2 Weeks of Oct 21 to Nov 11\r\n\r\nSki Waxing Updated Dec 9 2013 (Thanks, Ila!)\r\n\r\n\r\nTraining HoursJust one sample from Joe Friel (see Reading list in the next article)\r\n\r\nCreate Your Own Training Plan, part 1\r\n\r\nAdditional Notes for Creating Training Plans, part 2\r\n\r\nBackground Questions\r\n\r\n \r\n\r\n ','TRAINING PLANS & WAXING','','inherit','open','closed','','319-revision-v1','','','2013-12-09 19:54:46','2013-12-10 00:54:46','',319,'http://sofits.ca/2013/12/09/319-revision-v1/',0,'revision','',0),(964,7,'2013-12-09 19:56:27','2013-12-10 00:56:27',' \r\n\r\nSKI FIRST OR ALSO SKIS(read this first, then open the appropriate BUILD document.)\r\n\r\nBUILD 1 for ALSO SKIS, weeks of Dec 9 - 30\r\n\r\nBUILD 1 for SKIS FIRST\r\n\r\nBASE3 Weeks of Nov 18 to Dec 9\r\n\r\nBASE2 Weeks of Oct 21 to Nov 11\r\n\r\nSKI WAXING Updated Dec 9 2013 (Thanks, Ila!)\r\n\r\n\r\nTraining HoursJust one sample from Joe Friel (see Reading list in the next article)\r\n\r\nCreate Your Own Training Plan, part 1\r\n\r\nAdditional Notes for Creating Training Plans, part 2\r\n\r\nBackground Questions\r\n\r\n \r\n\r\n ','TRAINING PLANS & WAXING','','inherit','open','closed','','319-revision-v1','','','2013-12-09 19:56:27','2013-12-10 00:56:27','',319,'http://sofits.ca/2013/12/09/319-revision-v1/',0,'revision','',0),(965,7,'2013-12-09 19:56:41','2013-12-10 00:56:41',' \r\n\r\nSKI FIRST THEN RUNS OR ALSO SKIS(read this first, then open the appropriate BUILD document.)\r\n\r\nBUILD 1 for ALSO SKIS, weeks of Dec 9 - 30\r\n\r\nBUILD 1 for SKIS FIRST\r\n\r\nBASE3 Weeks of Nov 18 to Dec 9\r\n\r\nBASE2 Weeks of Oct 21 to Nov 11\r\n\r\nSKI WAXING Updated Dec 9 2013 (Thanks, Ila!)\r\n\r\n\r\nTraining HoursJust one sample from Joe Friel (see Reading list in the next article)\r\n\r\nCreate Your Own Training Plan, part 1\r\n\r\nAdditional Notes for Creating Training Plans, part 2\r\n\r\nBackground Questions\r\n\r\n \r\n\r\n ','TRAINING PLANS & WAXING','','inherit','open','closed','','319-revision-v1','','','2013-12-09 19:56:41','2013-12-10 00:56:41','',319,'http://sofits.ca/2013/12/09/319-revision-v1/',0,'revision','',0),(966,7,'2013-12-09 20:01:03','2013-12-10 01:01:03','1. Some RECIPES from Julie\r\n\r\n2. WAXING DOCUMENT now corrected (hopefully!)\r\n\r\n3. New TRAINING PLANS have been posted for the BUILD 1 phase. Be sure to read the document labelled \"SKI FIRST THEN RUN or ALSO SKIS\" before plunging into your training.\r\n','More NEW POSTS','','publish','open','closed','','more-new-posts','','','2013-12-09 22:09:02','2013-12-10 03:09:02','',0,'http://sofits.ca/?p=966',0,'post','',0),(967,7,'2013-12-09 20:01:03','2013-12-10 01:01:03','1. WAXING DOCUMENT now corrected (hopefully!)\r\n\r\n2. Training plans have been posted for the BUILD 1 phase. Be sure to read the document labelled \"SKI FIRST THEN RUN or ALSO SKIS\" before plunging into your training.\r\n','More NEW POSTS','','inherit','open','closed','','966-revision-v1','','','2013-12-09 20:01:03','2013-12-10 01:01:03','',966,'http://sofits.ca/2013/12/09/966-revision-v1/',0,'revision','',0),(968,7,'2013-12-09 20:39:58','2013-12-10 01:39:58','Recovery Snacks! Some of the wonderful recipes which Julie, Cary, Joanne and Ila have been trying out on us each week after practice. YUM!\r\n\r\n Flourless Chocolate Chip Chickpea Blondies with Sea Salt {vegan, gluten-free & healthy}\r\n\r\nBig Sur Power Bar\r\n\r\nChocolate Banana Bread\r\n\r\nChewy Date and Seed Bars\r\n\r\n ','RECIPES','','publish','open','closed','','recovery-recipes','','','2014-10-24 17:14:38','2014-10-24 21:14:38','',0,'http://sofits.ca/?page_id=968',0,'page','',1),(969,7,'2013-12-09 20:36:47','2013-12-10 01:36:47','','Chocolate Banana Bread','','inherit','open','closed','','chocolate-banana-bread','','','2013-12-09 20:36:47','2013-12-10 01:36:47','',968,'http://sofits.ca/wp-content/uploads/Chocolate-Banana-Bread.pdf',0,'attachment','application/pdf',0),(970,7,'2013-12-09 20:37:59','2013-12-10 01:37:59','','Big Sur Power Bar','','inherit','open','closed','','big-sur-power-bar','','','2013-12-09 20:37:59','2013-12-10 01:37:59','',968,'http://sofits.ca/wp-content/uploads/Big-Sur-Power-Bar.pdf',0,'attachment','application/pdf',0),(971,7,'2013-12-09 20:38:36','2013-12-10 01:38:36','','Chewy Date and Seed Bars','','inherit','open','closed','','chewy-date-and-seed-bars','','','2013-12-09 20:38:36','2013-12-10 01:38:36','',968,'http://sofits.ca/wp-content/uploads/Chewy-Date-and-Seed-Bars.pdf',0,'attachment','application/pdf',0),(972,7,'2013-12-09 20:39:58','2013-12-10 01:39:58',' ','','','publish','open','closed','','972','','','2013-12-09 20:39:58','2013-12-10 01:39:58','',0,'http://sofits.ca/2013/12/09/972/',17,'nav_menu_item','',0),(973,7,'2013-12-09 20:39:58','2013-12-10 01:39:58','(some of the wonderful recipes which Julie, Cary and Joanne have been trying out on us each week. YUM!)\r\n\r\n \r\n\r\nChocolate Banana Bread\r\n\r\nBig Sur Power Bar\r\n\r\nChewy Date and Seed Bars','Recovery Recipes','','inherit','open','closed','','968-revision-v1','','','2013-12-09 20:39:58','2013-12-10 01:39:58','',968,'http://sofits.ca/2013/12/09/968-revision-v1/',0,'revision','',0),(974,7,'2013-12-09 20:41:54','2013-12-10 01:41:54','(some of the wonderful recipes which Julie, Cary and Joanne have been trying out on us each week. YUM!)\n\n \n\nBig Sur Power Bar\n\n \n\nChocolate Banana Bread\n\n ','Recovery Recipes','','inherit','open','closed','','968-autosave-v1','','','2013-12-09 20:41:54','2013-12-10 01:41:54','',968,'http://sofits.ca/2013/12/09/968-autosave-v1/',0,'revision','',0),(975,7,'2013-12-09 20:42:41','2013-12-10 01:42:41','Some of the wonderful recipes which Julie, Cary and Joanne have been trying out on us each week after practice. YUM!\r\n\r\n \r\n\r\nBig Sur Power Bar\r\n\r\nChocolate Banana Bread\r\n\r\nChewy Date and Seed Bars\r\n\r\n ','Recovery Recipes','','inherit','open','closed','','968-revision-v1','','','2013-12-09 20:42:41','2013-12-10 01:42:41','',968,'http://sofits.ca/2013/12/09/968-revision-v1/',0,'revision','',0),(976,7,'2013-12-09 20:43:50','2013-12-10 01:43:50','Recovery Snacks! Some of the wonderful recipes which Julie, Cary and Joanne have been trying out on us each week after practice. YUM!\r\n\r\n \r\n\r\nBig Sur Power Bar\r\n\r\nChocolate Banana Bread\r\n\r\nChewy Date and Seed Bars\r\n\r\n ','RECIPES','','inherit','open','closed','','968-revision-v1','','','2013-12-09 20:43:50','2013-12-10 01:43:50','',968,'http://sofits.ca/2013/12/09/968-revision-v1/',0,'revision','',0),(977,7,'2013-12-09 20:46:12','2013-12-10 01:46:12','1. Some RECIPES from Julie\n\n2. WAXING DOCUMENT now corrected (hopefully!)\n\n3. New TRAINING PLANS have been posted for the BUILD 1 phase. Be sure to read the document labelled \"SKI FIRST THEN RUN or ALSO SKIS\" before plunging into your training.\n','More NEW POSTS','','inherit','open','closed','','966-autosave-v1','','','2013-12-09 20:46:12','2013-12-10 01:46:12','',966,'http://sofits.ca/2013/12/09/966-autosave-v1/',0,'revision','',0),(978,7,'2013-12-09 20:46:44','2013-12-10 01:46:44','1. Some RECIPES from Julie\r\n\r\n2. WAXING DOCUMENT now corrected (hopefully!)\r\n\r\n3. NewTRAINING PLANS have been posted for the BUILD 1 phase. Be sure to read the document labelled \"SKI FIRST THEN RUN or ALSO SKIS\" before plunging into your training.\r\n','More NEW POSTS','','inherit','open','closed','','966-revision-v1','','','2013-12-09 20:46:44','2013-12-10 01:46:44','',966,'http://sofits.ca/2013/12/09/966-revision-v1/',0,'revision','',0),(983,7,'2013-12-17 22:05:54','2013-12-18 03:05:54','[yop_poll id=\"30\"]','SKATE SKI POLL','','publish','open','closed','','skate-ski-poll','','','2013-12-18 09:28:11','2013-12-18 14:28:11','',0,'http://sofits.ca/?p=983',0,'post','',3),(984,7,'2013-12-09 22:05:54','2013-12-10 03:05:54','[yop_poll id=\"30\"]','SKATE SKI POLL','','inherit','open','closed','','983-revision-v1','','','2013-12-09 22:05:54','2013-12-10 03:05:54','',983,'http://sofits.ca/2013/12/09/983-revision-v1/',0,'revision','',0),(985,7,'2013-12-09 22:09:02','2013-12-10 03:09:02','1. Some RECIPES from Julie\r\n\r\n2. WAXING DOCUMENT now corrected (hopefully!)\r\n\r\n3. New TRAINING PLANS have been posted for the BUILD 1 phase. Be sure to read the document labelled \"SKI FIRST THEN RUN or ALSO SKIS\" before plunging into your training.\r\n','More NEW POSTS','','inherit','open','closed','','966-revision-v1','','','2013-12-09 22:09:02','2013-12-10 03:09:02','',966,'http://sofits.ca/2013/12/09/966-revision-v1/',0,'revision','',0),(992,7,'2013-12-09 20:23:00','2013-12-10 01:23:00','It will be colder than other weeks. The more you know ahead of time, the less you will have to stand around tomorrow!\r\n\r\nGroup 1:\r\n\r\nJulie\r\nJoanne\r\nCary\r\nMarg\r\nMary Lou\r\nCarol\r\nSusan O-N\r\nRosy\r\nSandra\r\nMichele\r\n\r\n12:45 Warm up and easy ski.\r\n\r\n1:00 A continuous and steady ski of 40 minutes, no stopping, no racing, no huffing and puffing, no over-heating. Focus is on good weight shift, good pacing and no more than zone 2 (slightly heavier breathing than a really relaxed pace. Go at YOUR OWN pace not the speed of someone else. Turn around after 20 minutes and you will all switch off with the other group at the meeting spot at the top of the hill where the ice-fall is.\r\n\r\n1:40 Technique work and drills with Jo-Ann. We will work on classic stride, uphill striding, tucking, , changing lanes, half plow, passing on up and downhills. Basic skills.\r\n\r\n2:40 head back to the parking lot.','GROUP \"1\" workout. ','','publish','open','closed','','group-1-workout','','','2013-12-14 16:25:41','2013-12-14 21:25:41','',0,'http://sofits.ca/?p=992',0,'post','',0),(993,7,'2013-12-12 20:23:00','2013-12-13 01:23:00','It will be colder than other weeks. The more you know ahead of time, the less you will have to stand around tomorrow!\r\n\r\nGROUP 1:\r\n\r\nJulie\r\nJoanne\r\nCary\r\nMarg\r\nMary Lou\r\nCarol\r\nSusan O-N\r\nRosy\r\nSandra\r\nMichele\r\n\r\n12:45 Warm up and easy ski.\r\n\r\n1:00 A continuous and steady ski of 40 minutes, so stopping, no racing, no huffing and puffing. Focus is on good weight shift, good pacing and no more than zone 2 (slightly heavier breathing than a really relaxed pace. Go at YOUR OWN pace not the speed of someone else. Turn around after 20 minutes and you will switch off with the other group at the meeting spot at the top of the hill where the ice-fall is.\r\n\r\n1:40 Technique work and drills with Jo-Ann. We will work on classic stride, uphill striding, tucking, , changing lanes, half plow, passing on up and downhills. Basic skills.\r\n\r\n2:40 head back to the parking lot.','GROUP \"1\" workout. ','','inherit','open','closed','','992-revision-v1','','','2013-12-12 20:23:00','2013-12-13 01:23:00','',992,'http://sofits.ca/2013/12/12/992-revision-v1/',0,'revision','',0),(994,7,'2013-12-09 20:39:03','2013-12-10 01:39:03','Tomorrow\'s workout for \"group 2\". The more you know ahead of time the less you will have to stand around in the cold.\r\n\r\nGroup 2:\r\n\r\nKathy\r\nMaggie\r\nSharon\r\nPat\r\nMeryl\r\nBea\r\nSusan R\r\nAnne\r\nIla\r\n\r\n12:45 Warm Up well\r\n\r\n1:05 drills with Jo-Ann, experimenting with some small adjustments. We will do these at the ice-fall area at the top of the hill to the south of Kingsmere.\r\n\r\n1:40 (Heading towards the Black Lake Hill) Double poling intervals 1 minutes x 10 with 1 minute recovery. In the cold it will be more challenging than last week. A quick tempo will be necessary.\r\n\r\n2:00 (do these at the base of Black Lake Hill or thereabouts) Short sprints: 15-20 second sprints (quick tempo, all out effort) with 3 minutes easy skiing in between. Repeat 3 times.\r\n\r\n2:10 Hill repeats; 8 minutes X 2. Zone 3/4. With 4 minutes of downhill recovery in between the two repeats. In the cold, go easier rather than harder. If you don\'t feel up to this effort, do a steady 25 minute ski in zone 2 instead. Read below for a description of zone 3.\r\n\r\n2:35 Ski back to the parking lot. Ski without poles on the flatter stretches. Be sure to eat something before you head to Yvonne\'s house!!\r\n\r\nDescription of zone 3: Should feel like perfect technique, balance really “clicks”, as fast and steady a pace as you can maintain without slowing down. Your weight shift, balance, wax and glide should feel charmed at this pace. Make sure you do not run on your skis! You will be breathing fairly heavily, but should feel it is in control. If your technique breaks down, stop the interval. There is no point doing these with poor technique.','GROUP \"2\" workout','','publish','open','closed','','group-2-workout','','','2013-12-14 16:25:10','2013-12-14 21:25:10','',0,'http://sofits.ca/?p=994',0,'post','',0),(995,7,'2013-12-12 20:39:03','2013-12-13 01:39:03','Tomorrow\'s workout for \"group 2\". The more you know ahead of time the less you will have to stand around in the cold.\r\n\r\nGroup 2:\r\n\r\nKathy\r\nMaggie\r\nSharon\r\nPat\r\nMeryl\r\nBea\r\nSusan R\r\nAnne\r\nIla\r\n\r\n12:45 Warm Up well\r\n\r\n1:05 drills with Jo-Ann, experimenting with some small adjustments. We will do these at the ice-fall area at the top of the hill to the south of Kingsmere.\r\n\r\n1:40 (Heading towards the Black Lake Hill) Double poling intervals 1 minutes x 10 with 1 minute recovery. In the cold it will be more challenging than last week. A quick tempo will be necessary.\r\n\r\n2:00 (do these at the base of Black Lake Hill or thereabouts) Short sprints: 15-20 second sprints (quick tempo, all out effort) with 3 minutes easy skiing in between. Repeat 3 times.\r\n\r\n2:10 Hill repeats; 8 minutes X 2. Zone 3/4. With 4 minutes of downhill recovery in between the two repeats. In the cold, go easier rather than harder. If you don\'t feel up to this effort, do a steady 25 minute ski in zone 2 instead. Read below for a description of zone 3.\r\n\r\n2:35 Ski back to the parking lot. Be sure to eat something before you head to Yvonne\'s house!!\r\n\r\nDescription of zone 3: Should feel like perfect technique, balance really “clicks”, as fast and steady a pace as you can maintain without slowing down or really huffing. Your weight shift, balance, wax and glide should feel charmed at this pace. Make sure you do not run on your skis! You will be breathing fairly heavily. If your technique breaks down, stop the interval. There is no point doing these with poor technique.','GROUP \"2\" workout','','inherit','open','closed','','994-revision-v1','','','2013-12-12 20:39:03','2013-12-13 01:39:03','',994,'http://sofits.ca/2013/12/12/994-revision-v1/',0,'revision','',0),(996,7,'2013-12-12 20:40:00','2013-12-13 01:40:00','It will be colder than other weeks. The more you know ahead of time, the less you will have to stand around tomorrow!\r\n\r\nGroup 1:\r\n\r\nJulie\r\nJoanne\r\nCary\r\nMarg\r\nMary Lou\r\nCarol\r\nSusan O-N\r\nRosy\r\nSandra\r\nMichele\r\n\r\n12:45 Warm up and easy ski.\r\n\r\n1:00 A continuous and steady ski of 40 minutes, so stopping, no racing, no huffing and puffing. Focus is on good weight shift, good pacing and no more than zone 2 (slightly heavier breathing than a really relaxed pace. Go at YOUR OWN pace not the speed of someone else. Turn around after 20 minutes and you will switch off with the other group at the meeting spot at the top of the hill where the ice-fall is.\r\n\r\n1:40 Technique work and drills with Jo-Ann. We will work on classic stride, uphill striding, tucking, , changing lanes, half plow, passing on up and downhills. Basic skills.\r\n\r\n2:40 head back to the parking lot.','GROUP \"1\" workout. ','','inherit','open','closed','','992-revision-v1','','','2013-12-12 20:40:00','2013-12-13 01:40:00','',992,'http://sofits.ca/2013/12/12/992-revision-v1/',0,'revision','',0),(997,7,'2013-12-12 20:41:09','2013-12-13 01:41:09','It will be colder than other weeks. The more you know ahead of time, the less you will have to stand around tomorrow!\r\n\r\nGroup 1:\r\n\r\nJulie\r\nJoanne\r\nCary\r\nMarg\r\nMary Lou\r\nCarol\r\nSusan O-N\r\nRosy\r\nSandra\r\nMichele\r\n\r\n12:45 Warm up and easy ski.\r\n\r\n1:00 A continuous and steady ski of 40 minutes, no stopping, no racing, no huffing and puffing, no over-heating. Focus is on good weight shift, good pacing and no more than zone 2 (slightly heavier breathing than a really relaxed pace. Go at YOUR OWN pace not the speed of someone else. Turn around after 20 minutes and you will all switch off with the other group at the meeting spot at the top of the hill where the ice-fall is.\r\n\r\n1:40 Technique work and drills with Jo-Ann. We will work on classic stride, uphill striding, tucking, , changing lanes, half plow, passing on up and downhills. Basic skills.\r\n\r\n2:40 head back to the parking lot.','GROUP \"1\" workout. ','','inherit','open','closed','','992-revision-v1','','','2013-12-12 20:41:09','2013-12-13 01:41:09','',992,'http://sofits.ca/2013/12/12/992-revision-v1/',0,'revision','',0),(998,7,'2013-12-12 20:43:35','2013-12-13 01:43:35','Tomorrow\'s workout for \"group 2\". The more you know ahead of time the less you will have to stand around in the cold.\r\n\r\nGroup 2:\r\n\r\nKathy\r\nMaggie\r\nSharon\r\nPat\r\nMeryl\r\nBea\r\nSusan R\r\nAnne\r\nIla\r\n\r\n12:45 Warm Up well\r\n\r\n1:05 drills with Jo-Ann, experimenting with some small adjustments. We will do these at the ice-fall area at the top of the hill to the south of Kingsmere.\r\n\r\n1:40 (Heading towards the Black Lake Hill) Double poling intervals 1 minutes x 10 with 1 minute recovery. In the cold it will be more challenging than last week. A quick tempo will be necessary.\r\n\r\n2:00 (do these at the base of Black Lake Hill or thereabouts) Short sprints: 15-20 second sprints (quick tempo, all out effort) with 3 minutes easy skiing in between. Repeat 3 times.\r\n\r\n2:10 Hill repeats; 8 minutes X 2. Zone 3/4. With 4 minutes of downhill recovery in between the two repeats. In the cold, go easier rather than harder. If you don\'t feel up to this effort, do a steady 25 minute ski in zone 2 instead. Read below for a description of zone 3.\r\n\r\n2:35 Ski back to the parking lot. Ski without poles on the flatter stretches. Be sure to eat something before you head to Yvonne\'s house!!\r\n\r\nDescription of zone 3: Should feel like perfect technique, balance really “clicks”, as fast and steady a pace as you can maintain without slowing down or really huffing. Your weight shift, balance, wax and glide should feel charmed at this pace. Make sure you do not run on your skis! You will be breathing fairly heavily. If your technique breaks down, stop the interval. There is no point doing these with poor technique.','GROUP \"2\" workout','','inherit','open','closed','','994-revision-v1','','','2013-12-12 20:43:35','2013-12-13 01:43:35','',994,'http://sofits.ca/2013/12/12/994-revision-v1/',0,'revision','',0),(1000,7,'2013-12-12 20:58:05','2013-12-13 01:58:05','Tomorrow\'s workout for \"group 2\". The more you know ahead of time the less you will have to stand around in the cold.\r\n\r\nGroup 2:\r\n\r\nKathy\r\nMaggie\r\nSharon\r\nPat\r\nMeryl\r\nBea\r\nSusan R\r\nAnne\r\nIla\r\n\r\n12:45 Warm Up well\r\n\r\n1:05 drills with Jo-Ann, experimenting with some small adjustments. We will do these at the ice-fall area at the top of the hill to the south of Kingsmere.\r\n\r\n1:40 (Heading towards the Black Lake Hill) Double poling intervals 1 minutes x 10 with 1 minute recovery. In the cold it will be more challenging than last week. A quick tempo will be necessary.\r\n\r\n2:00 (do these at the base of Black Lake Hill or thereabouts) Short sprints: 15-20 second sprints (quick tempo, all out effort) with 3 minutes easy skiing in between. Repeat 3 times.\r\n\r\n2:10 Hill repeats; 8 minutes X 2. Zone 3/4. With 4 minutes of downhill recovery in between the two repeats. In the cold, go easier rather than harder. If you don\'t feel up to this effort, do a steady 25 minute ski in zone 2 instead. Read below for a description of zone 3.\r\n\r\n2:35 Ski back to the parking lot. Ski without poles on the flatter stretches. Be sure to eat something before you head to Yvonne\'s house!!\r\n\r\nDescription of zone 3: Should feel like perfect technique, balance really “clicks”, as fast and steady a pace as you can maintain without slowing down. Your weight shift, balance, wax and glide should feel charmed at this pace. Make sure you do not run on your skis! You will be breathing fairly heavily, but should feel it is in control. If your technique breaks down, stop the interval. There is no point doing these with poor technique.','GROUP \"2\" workout','','inherit','open','closed','','994-revision-v1','','','2013-12-12 20:58:05','2013-12-13 01:58:05','',994,'http://sofits.ca/2013/12/12/994-revision-v1/',0,'revision','',0),(1011,7,'2013-12-17 16:19:17','2013-12-17 21:19:17','(Courtesy of Rosy )\r\n\r\nThe Skill Mastery Hierarchy -\r\n\r\nAs we all become better skiers, here is an interesting continuum of awareness:\r\n\r\n1 - Unconscious Incompetence (we don\'t know we\'re doing it wrong)\r\n2 - Conscious Incompetence (we know what we\'re doing wrong)\r\n3 - Conscious Competence (we do it right if we concentrate)\r\n4 - Unconscious Competence (we do it right without thinking about it anymore)','CONTINUUM of AWARENESS','','publish','open','closed','','continuum-of-awareness','','','2013-12-18 09:29:16','2013-12-18 14:29:16','',0,'http://sofits.ca/?p=1011',0,'post','',1),(1012,7,'2013-12-14 16:19:17','2013-12-14 21:19:17','(Copied from Rosy\'s Facebook posting )\r\n\r\nThe Skill Mastery Hierarchy -\r\n\r\nAs we all become better skiers, here is an interesting continuum of awareness:\r\n\r\n1 - Unconscious Incompetence (we don\'t know we\'re doing it wrong)\r\n2 - Conscious Incompetence (we know what we\'re doing wrong)\r\n3 - Conscious Competence (we do it right if we concentrate)\r\n4 - Unconscious Competence (we do it right without thinking about it anymore)','CONTINUUM of AWARENESS','','inherit','open','closed','','1011-revision-v1','','','2013-12-14 16:19:17','2013-12-14 21:19:17','',1011,'http://sofits.ca/2013/12/14/1011-revision-v1/',0,'revision','',0),(1016,7,'2013-12-14 16:26:58','2013-12-14 21:26:58','(Courtesy of Rosy )\r\n\r\nThe Skill Mastery Hierarchy -\r\n\r\nAs we all become better skiers, here is an interesting continuum of awareness:\r\n\r\n1 - Unconscious Incompetence (we don\'t know we\'re doing it wrong)\r\n2 - Conscious Incompetence (we know what we\'re doing wrong)\r\n3 - Conscious Competence (we do it right if we concentrate)\r\n4 - Unconscious Competence (we do it right without thinking about it anymore)','CONTINUUM of AWARENESS','','inherit','open','closed','','1011-revision-v1','','','2013-12-14 16:26:58','2013-12-14 21:26:58','',1011,'http://sofits.ca/2013/12/14/1011-revision-v1/',0,'revision','',0),(1017,7,'2013-12-14 16:27:14','2013-12-14 21:27:14','(Courtesy of Rosy )\r\n\r\nThe Skill Mastery Hierarchy -\r\n\r\nAs we all become better skiers, here is an interesting continuum of awareness:\r\n\r\n1 - Unconscious Incompetence (we don\'t know we\'re doing it wrong)\r\n2 - Conscious Incompetence (we know what we\'re doing wrong)\r\n3 - Conscious Competence (we do it right if we concentrate)\r\n4 - Unconscious Competence (we do it right without thinking about it anymore)','CONTINUUM of AWARENESS','','inherit','open','closed','','1011-revision-v1','','','2013-12-14 16:27:14','2013-12-14 21:27:14','',1011,'http://sofits.ca/2013/12/14/1011-revision-v1/',0,'revision','',0),(1018,7,'2013-12-15 10:50:50','2013-12-15 15:50:50','SKI in BELLS CORNERS:\r\nTuesday Dec. 17th at 1pm\r\nPlease join Michele for ski from her home in Bells Corners on great NCC trails . Soup will be warming post ski. Please contact her for directions 613 422 0451 or email: michele.robertson@live.ca\r\n(note: do not reply with Facebook). You can also post a comment here if you are coming.','DEC 17. SKI in BELLS CORNERS','','publish','open','closed','','dec-17-ski-in-bells-corners','','','2013-12-18 09:27:27','2013-12-18 14:27:27','',0,'http://sofits.ca/?p=1018',0,'post','',4),(1019,7,'2013-12-16 10:50:50','2013-12-16 15:50:50','SKI in BELLS CORNERS:\r\nTuesday Dec. 17th at 1pm\r\nPlease join Michele for ski from her home in Bells Corners on great NCC trails . Soup will be warming post ski. Please contact her for directions 613 422 0451 or email: michele.robertson@live.ca\r\n(note: do not reply with Facebook). You can also post a comment here if you are coming.','DEC 17. SKI in BELLS CORNERS','','inherit','open','closed','','1018-revision-v1','','','2013-12-16 10:50:50','2013-12-16 15:50:50','',1018,'http://sofits.ca/2013/12/16/1018-revision-v1/',0,'revision','',0),(1020,7,'2013-12-17 09:20:57','2013-12-17 14:20:57','','Workout of Dec 13 2013','','inherit','open','closed','','workout-of-dec-13-2013','','','2013-12-17 09:20:57','2013-12-17 14:20:57','',346,'http://sofits.ca/wp-content/uploads/Workout-of-Dec-13-2013.pdf',0,'attachment','application/pdf',0),(1021,7,'2013-12-17 09:21:35','2013-12-17 14:21:35','Week 12: Workout of December 13 2013 SNOW\r\n\r\nWeek 11: Workout of November 29 2013 SNOW\r\n\r\nWeek 10: Workout of November 22 2013\r\n\r\nWeek 9: Workout of November 15 2013\r\n\r\nWeek 8: Workout of November 8 2013\r\n\r\nWeek 7: Workout of November 1 2013\r\n\r\nWeek 6: Workout of October 25 2013\r\n\r\nWeek 5: Workout of October 18 2013\r\n\r\nWeek 4: Workout of October 10 2013\r\n\r\nWeek 3: Workout of October 3 2013\r\n\r\n\r\nWeek 2: Workout of September 27 2013\r\n\r\nWeek 1: Workout of September 19 2013\r\n\r\n \r\n\r\n[yop_poll id=\"12\"]','MISS A WORKOUT?','','inherit','open','closed','','346-revision-v1','','','2013-12-17 09:21:35','2013-12-17 14:21:35','',346,'http://sofits.ca/2013/12/17/346-revision-v1/',0,'revision','',0),(1050,7,'2013-12-30 09:33:21','2013-12-30 14:33:21','Dan Riseborough\'s funeral will be held on Friday, January 3. at the St. Laurent Chapel of Hulse, Playfair & McGarry, 1200 Ogilvie Road Ottawa, ON\r\n\r\n \r\n\r\nFirst visitation begins at 1:00, the service at 2:30, and a reception to follow.\r\n\r\n \r\n
','FUNERAL DETAILS','','publish','open','closed','','funeral','','','2013-12-30 09:38:02','2013-12-30 14:38:02','',0,'http://sofits.ca/?p=1050',0,'post','',0),(1051,7,'2013-12-30 09:33:21','2013-12-30 14:33:21','Dan Riseborough\'s funeral will be held on Friday, January 3. First visitation begins at 1:00, the service follows at 2:30, with a reception after the service.\r\n
','Funeral Details','','inherit','open','closed','','1050-revision-v1','','','2013-12-30 09:33:21','2013-12-30 14:33:21','',1050,'http://sofits.ca/2013/12/30/1050-revision-v1/',0,'revision','',0),(1052,7,'2013-12-30 09:37:31','2013-12-30 14:37:31','Dan Riseborough\'s funeral will be held on Friday, January 3. at the St. Laurent Chapel of Hulse, Playfair & McGarry, 1200 Ogilvie Road Ottawa, ON\n\n \n\nFirst visitation begins at 1:00, the service at 2:30, and a reception to follow.\n\n \n
','Funeral Details','','inherit','open','closed','','1050-autosave-v1','','','2013-12-30 09:37:31','2013-12-30 14:37:31','',1050,'http://sofits.ca/2013/12/30/1050-autosave-v1/',0,'revision','',0),(1053,7,'2013-12-30 09:38:02','2013-12-30 14:38:02','Dan Riseborough\'s funeral will be held on Friday, January 3. at the St. Laurent Chapel of Hulse, Playfair & McGarry, 1200 Ogilvie Road Ottawa, ON\r\n\r\n \r\n\r\nFirst visitation begins at 1:00, the service at 2:30, and a reception to follow.\r\n\r\n \r\n
\r\nunderstanding-your-natural-running-pace\r\n\r\n3 best core exercises for runners\r\n\r\nspeedwork for distance runners - especially aging ones\r\n\r\nGreat news for athletes over age 40!\r\n\r\nintervals - going slowly will not increase your speed\r\n\r\nextra distance for non-marathoners\r\n\r\nincrease strength without doing weights\r\n\r\nI\'ve got a cold should I run today?','LINKS','','inherit','open','closed','','1054-revision-v1','','','2014-01-08 23:50:59','2014-01-09 04:50:59','',1054,'http://sofits.ca/2014/01/08/1054-revision-v1/',0,'revision','',0),(1080,7,'2014-01-15 19:21:54','2014-01-16 00:21:54','(Anything here can be changed, just a working list)\r\n\r\nKathy: Assistant coach in the event that I am away - YAY!\r\n\r\nSharon: Consultant and helper on everything fitness and strength related, also coordinator for a possible bike tour for next summer\r\n\r\nBea: Assistant for classic technique\r\n\r\nMargaret K: Coordinator for runs, and assistant for time trials.\r\n\r\nRosy: Coordinator for swims and hikes, and general tech teacher for posting and finding Facebook events.\r\n\r\nPat: Downhill ski clinic instructor (date to be set)\r\n\r\nMeryl: In charge of shirt orders - yes let\'s have more shirts!\r\n\r\nAnn: Cycling coordinator\r\n\r\nYvonne: Cycling coordinator\r\n\r\nSusan R: Archive-photographer\r\n\r\nMary Lou: Waivers and forms\r\n\r\nJulie: Snacks\r\n\r\n\r\nMarg M: Attendance\r\n\r\n\r\nSusan O-H: Host a group party\r\n\r\nIla: Technical writer?\r\n\r\n\r\nJoanne, Julie and Cary: Snacks\r\n\r\nMichele: Ski on NCC trails followed by Potluck\r\n\r\n\r\nCarol: Organize Winter ski trip (to MSA?)\r\n\r\n\r\nJaney: Help organize ski trips and/or help with time trials.\r\n\r\n\r\nSandra: Type and distribute a list of names with phone numbers and emails?\r\n\r\n\r\nPenny: Web Master Assistant','THE LIST','','inherit','open','closed','','273-revision-v1','','','2014-01-15 19:21:54','2014-01-16 00:21:54','',273,'http://sofits.ca/2014/01/15/273-revision-v1/',0,'revision','',0),(1081,7,'2014-01-15 19:22:20','2014-01-16 00:22:20','(Anything here can be changed, just a working list)\r\n\r\nKathy: Assistant coach in the event that I am away - YAY!\r\n\r\nSharon: Consultant and helper on everything fitness and strength related, also coordinator for a possible bike tour for next summer\r\n\r\nBea: Assistant for classic technique\r\n\r\nMargaret K: Coordinator for runs, and assistant for time trials.\r\n\r\nRosy: Coordinator for swims and hikes, and general tech teacher for posting and finding Facebook events.\r\n\r\nPat: Downhill ski clinic instructor (date to be set)\r\n\r\nMeryl: In charge of shirt orders - yes let\'s have more shirts!\r\n\r\nAnn: Cycling coordinator\r\n\r\nYvonne: Cycling coordinator\r\n\r\nSusan R: Archive-photographer\r\n\r\nMary Lou: Waivers and forms\r\n\r\nJulie: Snacks\r\n\r\n\r\nMarg M: Attendance\r\n\r\n\r\nSusan O-H: Host a group party\r\n\r\nIla: Technical writer?\r\n\r\n\r\nJoanne, Julie and Cary: Snacks\r\n\r\nMichele: Ski on NCC trails followed by Potluck\r\n\r\n\r\nCarol: Organize Winter ski trip (to MSA?)\r\n\r\n\r\nJaney: Help organize ski trips and/or help with time trials.\r\n\r\n\r\nSandra: ?\r\n\r\n\r\nPenny: Web Master Assistant','THE LIST','','inherit','open','closed','','273-revision-v1','','','2014-01-15 19:22:20','2014-01-16 00:22:20','',273,'http://sofits.ca/2014/01/15/273-revision-v1/',0,'revision','',0),(1082,7,'2014-01-15 19:22:31','2014-01-16 00:22:31','(Anything here can be changed, just a working list)\r\n\r\nKathy: Assistant coach in the event that I am away - YAY!\r\n\r\nSharon: Consultant and helper on everything fitness and strength related, also coordinator for a possible bike tour for next summer\r\n\r\nBea: Assistant for classic technique\r\n\r\nMargaret K: Coordinator for runs, and assistant for time trials.\r\n\r\nRosy: Coordinator for swims and hikes, and general tech teacher for posting and finding Facebook events.\r\n\r\nPat: Downhill ski clinic instructor (date to be set)\r\n\r\nMeryl: In charge of shirt orders - yes let\'s have more shirts!\r\n\r\nAnn: Cycling coordinator\r\n\r\nYvonne: Cycling coordinator\r\n\r\nSusan R: Archive-photographer\r\n\r\nMary Lou: Waivers and forms\r\n\r\nMarg M: Attendance\r\n\r\n\r\nSusan O-H: Host a group party\r\n\r\nIla: Technical writer?\r\n\r\n\r\nJoanne, Julie and Cary: Snacks\r\n\r\nMichele: Ski on NCC trails followed by Potluck\r\n\r\n\r\nCarol: Organize Winter ski trip (to MSA?)\r\n\r\n\r\nJaney: Help organize ski trips and/or help with time trials.\r\n\r\n\r\nSandra: ?\r\n\r\n\r\nPenny: Web Master Assistant','THE LIST','','inherit','open','closed','','273-revision-v1','','','2014-01-15 19:22:31','2014-01-16 00:22:31','',273,'http://sofits.ca/2014/01/15/273-revision-v1/',0,'revision','',0),(1083,7,'2014-01-15 19:23:06','2014-01-16 00:23:06','(Anything here can be changed, just a working list)\r\n\r\nKathy: Assistant coach in the event that I am away - YAY!\r\n\r\nSharon: Consultant and helper on everything fitness and strength related, also coordinator for a possible bike tour for next summer\r\n\r\nBea: Assistant for classic technique\r\n\r\nMargaret K: Coordinator for runs, and assistant for time trials.\r\n\r\nRosy: Coordinator for swims and hikes, and general tech teacher for posting and finding Facebook events.\r\n\r\nPat: Downhill ski clinic instructor (date to be set)\r\n\r\nMeryl: In charge of shirt orders - yes let\'s have more shirts!\r\n\r\nAnn: Cycling coordinator\r\n\r\nYvonne: Cycling coordinator\r\n\r\nSusan R: Archive-photographer\r\n\r\nMary Lou: Waivers and forms\r\n\r\nMarg M: Attendance\r\n\r\n\r\nSusan O-H: Host a group party\r\n\r\nIla: Technical writer?\r\n\r\n\r\nJoanne, Julie and Cary: Snacks\r\n\r\nMichele: Ski on NCC trails followed by Potluck\r\n\r\n\r\nCarol: Organize Winter ski trip (to MSA?)\r\n\r\n\r\nJaney: Help organize ski trips and/or help with time trials.\r\n\r\n\r\nSandra: ?\r\n\r\n\r\nPenny: Assistant Web Master','THE LIST','','inherit','open','closed','','273-revision-v1','','','2014-01-15 19:23:06','2014-01-16 00:23:06','',273,'http://sofits.ca/2014/01/15/273-revision-v1/',0,'revision','',0),(1094,7,'2014-01-28 08:16:37','2014-01-28 13:16:37','[yop_poll id=\"38\"]\r\n\r\n \r\n\r\n ','AFTERNOON JAN 31','','publish','open','closed','','afternoon-attendance-jan-31','','','2014-01-28 10:08:01','2014-01-28 15:08:01','',0,'http://sofits.ca/?p=1094',0,'post','',1),(1095,7,'2014-01-20 08:16:37','2014-01-20 13:16:37','CLASSIC SKIING\r\n\r\n12:45 from P8. \r\n\r\nSame format as last week. Arrive at 12:30, start skiing by 12:45, ski to Penguin Picnic Area (top of the first hill heading towards P5) and keep skiing around until the practice starts at 1:20\r\n\r\nWe have only 4 official workouts left . This one will be a REAL workout, so check back later for details on the warmup, which I will post by Thursday evening, and which you should do on your own between 12:45 and 1:20.\r\n\r\nIt will be cold out, so plan to keep moving, dress appropriately, bring dry clothes, hot drink, and blah, blah, blah.\r\n\r\n \r\n\r\n[yop_poll id=\"36\"]','Friday January 24','','inherit','open','closed','','1094-revision-v1','','','2014-01-20 08:16:37','2014-01-20 13:16:37','',1094,'http://sofits.ca/2014/01/20/1094-revision-v1/',0,'revision','',0),(1096,7,'2014-01-20 08:17:23','2014-01-20 13:17:23','CLASSIC SKIING\r\n\r\n12:45 from P8. \r\n\r\nSame format as last week. Arrive at 12:30, start skiing by 12:45, ski to Penguin Picnic Area (top of the first hill heading towards P5) and beyond, and keep skiing around until the practice starts at 1:20\r\n\r\nWe have only 4 official workouts left . This one will be a REAL workout, so check back later for details on the warmup, which I will post by Thursday evening, and which you should do on your own between 12:45 and 1:20.\r\n\r\nIt will be cold out, so plan to keep moving, dress appropriately, bring dry clothes, hot drink, and blah, blah, blah.\r\n\r\n \r\n\r\n[yop_poll id=\"36\"]','Friday January 24','','inherit','open','closed','','1094-revision-v1','','','2014-01-20 08:17:23','2014-01-20 13:17:23','',1094,'http://sofits.ca/2014/01/20/1094-revision-v1/',0,'revision','',0),(1097,7,'2014-01-28 08:19:26','2014-01-28 13:19:26','Morning Session: 9:45 arrival (or earlier) at P8, meet near the Penguin picnic ground at 10:15 for a 45 minute session followed by a free ski. If you want to learn a new skill, arrive early and be warmed up ready to learn before 10:15!\r\n\r\nClassic or skate, your choice, as the weather will be good for either, and this new skill is useful for both.\r\n\r\nAfternoon Ski: I suggest you contact the people you would like to ski with (see poll for who is planning to be out), and use Facebook to agree on a meeting place. This session is not coached, but the weather should be great for a long ski.','TRAINING JAN 31','','publish','open','closed','','january-24-attendance','','','2014-01-29 22:31:34','2014-01-30 03:31:34','',0,'http://sofits.ca/?p=1097',0,'post','',0),(1098,7,'2014-01-20 08:19:26','2014-01-20 13:19:26','[yop_poll id=\"36\"]','January 24 Attendance','','inherit','open','closed','','1097-revision-v1','','','2014-01-20 08:19:26','2014-01-20 13:19:26','',1097,'http://sofits.ca/2014/01/20/1097-revision-v1/',0,'revision','',0),(1099,7,'2014-01-20 08:20:02','2014-01-20 13:20:02','CLASSIC SKIING\r\n\r\n12:45 from P8. \r\n\r\nSame format as last week. Arrive at 12:30, start skiing by 12:45, ski to Penguin Picnic Area (top of the first hill heading towards P5) and beyond, and keep skiing around until the practice starts at 1:20\r\n\r\nWe have only 4 official workouts left . This one will be a REAL workout, so check back later for details on the warmup, which I will post by Thursday evening, and which you should do on your own between 12:45 and 1:20.\r\n\r\nIt will be cold out, so plan to keep moving, dress appropriately, bring dry clothes, hot drink, and blah, blah, blah.\r\n\r\n \r\n\r\n ','Friday January 24','','inherit','open','closed','','1094-revision-v1','','','2014-01-20 08:20:02','2014-01-20 13:20:02','',1094,'http://sofits.ca/2014/01/20/1094-revision-v1/',0,'revision','',0),(1100,7,'2014-01-20 08:21:21','2014-01-20 13:21:21','CLASSIC SKIING\r\n\r\n12:45 from P8. \r\n\r\nSame format as last week. Arrive at 12:30, DO NOT WAIT, start skiing by 12:45, ski to Penguin Picnic Area (top of the first hill heading towards P5) and beyond, and keep skiing around until the practice starts at 1:20\r\n\r\nWe have only 4 official workouts left . This one will be a REAL workout, so check back later for details on the specific warmup, which I will post by Thursday evening, and which you should do on your own between 12:45 and 1:20.\r\n\r\nIt will be cold out, so plan to keep moving, dress appropriately, bring dry clothes, hot drink, and blah, blah, blah.\r\n\r\n \r\n\r\n ','Friday January 24','','inherit','open','closed','','1094-revision-v1','','','2014-01-20 08:21:21','2014-01-20 13:21:21','',1094,'http://sofits.ca/2014/01/20/1094-revision-v1/',0,'revision','',0),(1101,7,'2014-01-20 08:22:02','2014-01-20 13:22:02','[yop_poll id=\"36\"]','Attendance for Jan 24','','inherit','open','closed','','1097-revision-v1','','','2014-01-20 08:22:02','2014-01-20 13:22:02','',1097,'http://sofits.ca/2014/01/20/1097-revision-v1/',0,'revision','',0),(1102,7,'2014-01-28 08:23:19','2014-01-28 13:23:19','[yop_poll id=\"37\"]','MORNING JAN 31','','publish','open','closed','','morning-attendance-jan-31','','','2014-01-28 10:07:18','2014-01-28 15:07:18','',0,'http://sofits.ca/?p=1102',0,'post','',1),(1103,7,'2014-01-20 08:23:19','2014-01-20 13:23:19','Details to be posted by Thursday evening.','Warm Up and Workout for Jan 24','','inherit','open','closed','','1102-revision-v1','','','2014-01-20 08:23:19','2014-01-20 13:23:19','',1102,'http://sofits.ca/2014/01/20/1102-revision-v1/',0,'revision','',0),(1104,7,'2014-01-20 08:25:12','2014-01-20 13:25:12','
Please comment if you know of other links of general interest.
\r\nunderstanding-your-natural-running-pace\r\n\r\n3 best core exercises for runners\r\n\r\nspeedwork for distance runners - especially aging ones\r\n\r\nGreat news for athletes over age 40!\r\n\r\nintervals - going slowly will not increase your speed\r\n\r\nextra distance for non-marathoners\r\n\r\nincrease strength without doing weights\r\n\r\nI\'ve got a cold should I run today?\r\n\r\nA nice, short article for those creating their own training plans\r\n\r\nSwimming compared to other aerobic activities\r\n\r\nCombat Negative Self-Talk\r\n\r\nCommon Training Mistakes - for all of us!\r\n\r\nConcerns about Tabata Training (for those who don\'t know, it\'s 20 s all out-10 easy for a total of 4 minutes) \r\n\r\nOlder women are getting faster!\r\n\r\n10 Things I want my daughter to know about working out.\r\n\r\nGood article on how to use your training time\r\n\r\nHow long and far should you run?\r\n\r\nVery interesting article on mental fatigue\r\n\r\nVideo of Bad Ski Striding (aka just running with poles).\r\n\r\nBeautiful Video of Ski Walking and Ski Striding - with slow motion - watch this over and over!\r\n\r\nHow Intense Study may affect your Energy Levels (train to limit mental fatigue and improve physical performance?)\r\n\r\nBenefits of Strength Training for 90 year olds (!)\r\n\r\nEssentials of building your running base\r\n\r\nWhy Runners Don\'t Get Knee Arthritis\r\n\r\nCan you get too much exercise? \r\n\r\nDo you need the marathon long run (or a long run over 90 minutes?)\r\n\r\nSki Striding: A Lost Art?\r\n\r\nMyths: The Older you are the longer it takes to recover?\r\n\r\n ','LINKS','','inherit','open','closed','','1054-revision-v1','','','2014-01-20 08:25:12','2014-01-20 13:25:12','',1054,'http://sofits.ca/2014/01/20/1054-revision-v1/',0,'revision','',0),(1105,7,'2014-01-20 08:28:07','2014-01-20 13:28:07','Books About Running: (Do you need extra motivation to get out the door for that run? )\r\n\r\nBorn to Run - McDougall (loved this book, it kindled an urge to resume running after being injured)\r\n\r\nEat and Run - Jurek ( same characters, different author, seemed like a companion book to Born to Run)\r\n\r\nWhy I Run - Sutcliffe (local journalist, enthusiastic and self-styled -\"ordinary\" runner.)\r\n\r\nRunning with the Mind of Meditation - Mipham (interesting ideas about the different stages runners go through)\r\n\r\nThe Grace to Race - Sister Madonna Buder (not a literary masterpiece but an inspiring tale of the octogenarian nun who competes in Ironmen.)\r\n\r\nBooks About Training, Exercise, and Aging Well:\r\n\r\nCross Training - Fitzgerald (Thanks Pat - just spent the weekend reading this - great book! If you read only one training book, read this.)\r\n\r\nCycling Past 50 - Friel (all of his books are highly recommended, but perhaps this is most relevant to our group)\r\n\r\nTriathlete\'s Training Bible - Friel\r\n\r\nCyclists\'s Training Bible - Friel\r\n\r\nTotal Heart Rate Training - Friel\r\n\r\nRun: Running by Feel - Fitzgerald (many AHA! moments in this book, but learn to train before you read it).\r\n\r\nYounger Next Year: Crowley (lots of sensible advice, easily read, thanks Susan!)\r\n\r\nWhich Came First Cardio or Weights - Hutchison (a myth buster)\r\n\r\nThe Cure for Everything - Caulfield (in the same vein as the previous book, but not just exercise)\r\n\r\n \r\n\r\nFood and Healthy Eating: Many of these books are from opposing corners of the kitchen, so to speak, but it was interesting to see what they actually agreed on!\r\n\r\nThe Omnivore\'s Dilemma - Pollan (the book that launched me on this journey - a must read! I love his writing. Thank you Susan)\r\n\r\nThe China Study - Campbell (pretty compelling science for giving up all animal protein)\r\n\r\nWhat to Eat - Nestle ( a thorough analysis - usually scathing - of all the food you will encounter in a food store.)\r\n\r\nDiet For a Small Planet - Lappé ( not a new book - you either have read this or must read it)\r\n\r\nWhy We Get Fat ( you don\'t want to know what you are eating)\r\n\r\nEat and Run - Jurek\r\n\r\nPaleo Diet - Cordain/Friel\r\n\r\nFood Rules - Pollan (a simple guide to eating healthily)\r\n\r\nWheat Belly - Davis\r\n\r\nCooked - Pollan (thanks again, Susan, an inspiring and entertaining book! ).\r\n\r\nWild Fermentation - Katz (how to bring healthy microbes back into our modern lives)\r\n\r\n \r\n\r\nNature and HealthWe all know that exercise is more fun outdoors. These two books confirm just HOW important it is to our health.\r\n\r\nThe Nature Principle - Louv (\"why we need a botanical sense of place\", \"what if we take pride in our diverse and fascinating bioregion\", \"knowing who you are by where you are\" - \"the garden creates the gardener \". This book offers hope in the face of all the terrible things that are happening to our natural world.\r\n\r\nYour Brain on Nature - Selhub/Logan (scientific evidence for things you already know from experience).\r\n\r\n \r\n\r\n \r\n\r\n ','BOOKS','','inherit','open','closed','','106-revision-v1','','','2014-01-20 08:28:07','2014-01-20 13:28:07','',106,'http://sofits.ca/2014/01/20/106-revision-v1/',0,'revision','',0),(1106,7,'2014-01-20 08:31:16','2014-01-20 13:31:16','(Anything here can be changed, just a working list)\r\n\r\nKathy: Assistant coach in the event that I am away - YAY!\r\n\r\nSharon: Consultant and helper on everything fitness and strength related, also coordinator for a possible bike tour for next summer\r\n\r\nBea: Assistant for classic technique\r\n\r\nMargaret K: Coordinator for runs, and assistant for time trials.\r\n\r\nRosy: Coordinator for swims and hikes, and general tech teacher for posting and finding Facebook events.\r\n\r\nPat: Downhill ski clinic instructor (date to be set)\r\n\r\nMeryl: In charge of shirt orders - yes let\'s have more shirts!\r\n\r\nAnn: Cycling coordinator\r\n\r\nYvonne: Cycling coordinator\r\n\r\nSusan R: Archive-photographer\r\n\r\nMary Lou: Waivers and forms\r\n\r\nMarg M: Attendance\r\n\r\n\r\nSusan O-H: Host a group party\r\n\r\nIla: Technical writer?\r\n\r\n\r\nJoanne, Julie and Cary: Snacks\r\n\r\nMichele: Ski on NCC trails followed by Potluck\r\n\r\n\r\nCarol: Organize Winter ski trip (to MSA?)\r\n\r\n\r\nJaney: Help organize ski trips and/or help with time trials.\r\n\r\n\r\nSandra: ?\r\n\r\n\r\nPenny: Assistant Web Master','CO-OP LIST','','inherit','open','closed','','273-revision-v1','','','2014-01-20 08:31:16','2014-01-20 13:31:16','',273,'http://sofits.ca/2014/01/20/273-revision-v1/',0,'revision','',0),(1107,7,'2014-01-20 08:32:15','2014-01-20 13:32:15','See each individual dates for workout locations and details.','FRIDAY TRAINING','','inherit','open','closed','','29-revision-v1','','','2014-01-20 08:32:15','2014-01-20 13:32:15','',29,'http://sofits.ca/2014/01/20/29-revision-v1/',0,'revision','',0),(1108,7,'2014-01-20 08:37:40','2014-01-20 13:37:40','Week 17: Jan 17, Coaches were away, unstructured ski\r\n\r\nWeek 16: Jan 10, Skate technique drills, and classic technique tweaking. Followed by a free ski\r\n\r\n(Weeks 13, 14, 15 had to be cancelled)\r\n\r\nWeek 12: Workout of December 13 2013 SNOW\r\n\r\nWeek 11: Workout of November 29 2013 SNOW\r\n\r\nWeek 10: Workout of November 22 2013\r\n\r\nWeek 9: Workout of November 15 2013\r\n\r\nWeek 8: Workout of November 8 2013\r\n\r\nWeek 7: Workout of November 1 2013\r\n\r\nWeek 6: Workout of October 25 2013\r\n\r\nWeek 5: Workout of October 18 2013\r\n\r\nWeek 4: Workout of October 10 2013\r\n\r\nWeek 3: Workout of October 3 2013\r\n\r\n\r\nWeek 2: Workout of September 27 2013\r\n\r\nWeek 1: Workout of September 19 2013\r\n\r\n \r\n\r\n[yop_poll id=\"12\"]','MISS A WORKOUT?','','inherit','open','closed','','346-revision-v1','','','2014-01-20 08:37:40','2014-01-20 13:37:40','',346,'http://sofits.ca/2014/01/20/346-revision-v1/',0,'revision','',0),(1109,7,'2014-01-28 10:03:09','2014-01-28 15:03:09','[yop_poll id=\"37\"]','MORNING JAN 31','','inherit','open','closed','','1102-autosave-v1','','','2014-01-28 10:03:09','2014-01-28 15:03:09','',1102,'http://sofits.ca/2014/01/23/1102-autosave-v1/',0,'revision','',0),(1110,7,'2014-01-23 20:09:25','2014-01-24 01:09:25','Lots of indecision here! It is going to be very cold, still, so overheating is a bad idea. For your warm up, please try to start skiing on time, keep it simple and just ski steadily for the half hour, but avoid heavy breathing or sweating. Include some skiing without poles, and 3 or 4 short sprints that last up to 15 seconds each ( no longer!), preferably on an uphill, and then follow each sprint with a few minutes of that steady and easy skiing. Don\'t forget to include lots of double poling too!\r\n\r\nWe may briefly review step double pole, and if the conditions are soft enough, we will also work on some downhill skills. And then we will ski another 11 K to complete the loop. The slower skiers are going to have a head start so that we can all end up together without getting cold!','Warm Up and Workout for Jan 24','','inherit','open','closed','','1102-revision-v1','','','2014-01-23 20:09:25','2014-01-24 01:09:25','',1102,'http://sofits.ca/2014/01/23/1102-revision-v1/',0,'revision','',0),(1111,7,'2014-01-23 20:11:44','2014-01-24 01:11:44','Lots of indecision here! It is going to be very cold, still, so overheating is a bad idea. For your warm up, please try to start skiing on time, keep it simple and just ski steadily for the half hour, but avoid heavy breathing or sweating. Include some skiing without poles, and 3 or 4 short sprints that last up to 15 seconds each ( no longer!), preferably on an uphill, and then follow each sprint with a few minutes of that steady and easy skiing. Don\'t forget to include lots of double poling too!\r\n\r\nWe may briefly review step double pole, and depending on conditions we will work on some downhill or uphill skills (very vague!) And finish with a group ski, with a twist.','Warm Up and Workout for Jan 24','','inherit','open','closed','','1102-revision-v1','','','2014-01-23 20:11:44','2014-01-24 01:11:44','',1102,'http://sofits.ca/2014/01/23/1102-revision-v1/',0,'revision','',0),(1112,7,'2014-01-27 13:40:48','2014-01-27 18:40:48','
Please comment if you know of other links of general interest.
\r\nTrain Slow, Run (and Ski) Fast\r\n\r\nWhat Age is Too Old for Running and Racing?\r\n\r\nunderstanding-your-natural-running-pace\r\n\r\n3 best core exercises for runners\r\n\r\nspeedwork for distance runners - especially aging ones\r\n\r\nGreat news for athletes over age 40!\r\n\r\nintervals - going slowly will not increase your speed\r\n\r\nextra distance for non-marathoners\r\n\r\nincrease strength without doing weights\r\n\r\nI\'ve got a cold should I run today?\r\n\r\nA nice, short article for those creating their own training plans\r\n\r\nSwimming compared to other aerobic activities\r\n\r\nCombat Negative Self-Talk\r\n\r\nCommon Training Mistakes - for all of us!\r\n\r\nConcerns about Tabata Training (for those who don\'t know, it\'s 20 s all out-10 easy for a total of 4 minutes) \r\n\r\nOlder women are getting faster!\r\n\r\n10 Things I want my daughter to know about working out.\r\n\r\nGood article on how to use your training time\r\n\r\nHow long and far should you run?\r\n\r\nVery interesting article on mental fatigue\r\n\r\nVideo of Bad Ski Striding (aka just running with poles).\r\n\r\nBeautiful Video of Ski Walking and Ski Striding - with slow motion - watch this over and over!\r\n\r\nHow Intense Study may affect your Energy Levels (train to limit mental fatigue and improve physical performance?)\r\n\r\nBenefits of Strength Training for 90 year olds (!)\r\n\r\nEssentials of building your running base\r\n\r\nWhy Runners Don\'t Get Knee Arthritis\r\n\r\nCan you get too much exercise? \r\n\r\nDo you need the marathon long run (or a long run over 90 minutes?)\r\n\r\nSki Striding: A Lost Art?\r\n\r\nMyths: The Older you are the longer it takes to recover?\r\n\r\n ','LINKS','','inherit','open','closed','','1054-revision-v1','','','2014-01-27 13:50:45','2014-01-27 18:50:45','',1054,'http://sofits.ca/2014/01/27/1054-revision-v1/',0,'revision','',0),(1119,7,'2014-01-28 10:01:54','2014-01-28 15:01:54','I have to drive to Montreal in the afternoon, but there is a particularworkout I would like to do in the morning, providing there is interest in it. There still is the option of skiing as a group in the afternoon, for those who cannot come in the morning, and it might possibly be coached. Snow conditions should be excellent on Friday.\r\n\r\nTime: 9:45 arrival (or earlier) at P8, meet near the Penguin picnic ground at 10:15 for a 45 minute session followed by a free ski. If you want to learn a new skill, arrive early and be warmed up ready to learn before 10:15!\r\n\r\nClassic or skate, your choice, as the weather will be good for either, and this new skill is transferable to both.','Training Jan 31','','inherit','open','closed','','1097-revision-v1','','','2014-01-28 10:01:54','2014-01-28 15:01:54','',1097,'http://sofits.ca/2014/01/28/1097-revision-v1/',0,'revision','',0),(1120,7,'2014-01-28 10:03:25','2014-01-28 15:03:25','[yop_poll id=\"37\"]','MORNING JAN 31','','inherit','open','closed','','1102-revision-v1','','','2014-01-28 10:03:25','2014-01-28 15:03:25','',1102,'http://sofits.ca/2014/01/28/1102-revision-v1/',0,'revision','',0),(1121,7,'2014-01-28 10:04:15','2014-01-28 15:04:15','I have to drive to Montreal in the afternoon, but there is a particularworkout I would like to do in the morning, providing there is interest in it. There still is the option of skiing as a group in the afternoon, for those who cannot come in the morning, and it might possibly be coached. Snow conditions should be excellent on Friday.\r\n\r\nTime: 9:45 arrival (or earlier) at P8, meet near the Penguin picnic ground at 10:15 for a 45 minute session followed by a free ski. If you want to learn a new skill, arrive early and be warmed up ready to learn before 10:15!\r\n\r\nClassic or skate, your choice, as the weather will be good for either, and this new skill is transferable to both.','TRAINING JAN 31','','inherit','open','closed','','1097-revision-v1','','','2014-01-28 10:04:15','2014-01-28 15:04:15','',1097,'http://sofits.ca/2014/01/28/1097-revision-v1/',0,'revision','',0),(1122,7,'2014-01-29 22:29:56','2014-01-30 03:29:56','I have to drive to Montreal in the afternoon, but there is a particularworkout I would like to do in the morning, providing there is interest in it. Snow conditions should be excellent on Friday.\n\nMorning Session: 9:45 arrival (or earlier) at P8, meet near the Penguin picnic ground at 10:15 for a 45 minute session followed by a free ski. If you want to learn a new skill, arrive early and be warmed up ready to learn before 10:15!\n\nClassic or skate, your choice, as the weather will be good for either, and this new skill is useful for both.\n\nAfternoon Ski: I suggest you contact the people you would like to ski with (see poll for who is planning to be out), and use Facebook to agree on a meeting place. This session is not coached, but the weather should be great for a long ski.','TRAINING JAN 31','','inherit','open','closed','','1097-autosave-v1','','','2014-01-29 22:29:56','2014-01-30 03:29:56','',1097,'http://sofits.ca/2014/01/28/1097-autosave-v1/',0,'revision','',0),(1123,7,'2014-01-28 10:05:22','2014-01-28 15:05:22','I have to drive to Montreal in the afternoon, but there is a particularworkout I would like to do in the morning, providing there is interest in it. There still is the option of skiing as a group in the afternoon, for those who cannot come in the morning, and it might possibly be coached. Snow conditions should be excellent on Friday.\r\n\r\nTime: 9:45 arrival (or earlier) at P8, meet near the Penguin picnic ground at 10:15 for a 45 minute session followed by a free ski. If you want to learn a new skill, arrive early and be warmed up ready to learn before 10:15!\r\n\r\nClassic or skate, your choice, as the weather will be good for either, and this new skill is useful for both.','TRAINING JAN 31','','inherit','open','closed','','1097-revision-v1','','','2014-01-28 10:05:22','2014-01-28 15:05:22','',1097,'http://sofits.ca/2014/01/28/1097-revision-v1/',0,'revision','',0),(1124,7,'2014-01-28 10:05:33','2014-01-28 15:05:33','I have to drive to Montreal in the afternoon, but there is a particularworkout I would like to do in the morning, providing there is interest in it. There still is the option of skiing as a group in the afternoon, for those who cannot come in the morning, and it might possibly be coached. Snow conditions should be excellent on Friday.\r\n\r\nTime: 9:45 arrival (or earlier) at P8, meet near the Penguin picnic ground at 10:15 for a 45 minute session followed by a free ski. If you want to learn a new skill, arrive early and be warmed up ready to learn before 10:15!\r\n\r\nClassic or skate, your choice, as the weather will be good for either, and this new skill is useful for both.','TRAINING JAN 31','','inherit','open','closed','','1097-revision-v1','','','2014-01-28 10:05:33','2014-01-28 15:05:33','',1097,'http://sofits.ca/2014/01/28/1097-revision-v1/',0,'revision','',0),(1125,7,'2014-01-28 10:06:41','2014-01-28 15:06:41','[yop_poll id=\"38\"]\r\n\r\n \r\n\r\n ','AFTERNOON JAN 31','','inherit','open','closed','','1094-revision-v1','','','2014-01-28 10:06:41','2014-01-28 15:06:41','',1094,'http://sofits.ca/2014/01/28/1094-revision-v1/',0,'revision','',0),(1140,7,'2014-01-29 22:30:39','2014-01-30 03:30:39','I have to drive to Montreal in the afternoon, but there is a particularworkout I would like to do in the morning, providing there is interest in it. Snow conditions should be excellent on Friday.\r\n\r\nMorning Session: 9:45 arrival (or earlier) at P8, meet near the Penguin picnic ground at 10:15 for a 45 minute session followed by a free ski. If you want to learn a new skill, arrive early and be warmed up ready to learn before 10:15!\r\n\r\nClassic or skate, your choice, as the weather will be good for either, and this new skill is useful for both.\r\n\r\nAfternoon Ski: I suggest you contact the people you would like to ski with (see poll for who is planning to be out), and use Facebook to agree on a meeting place. This session is not coached, but the weather should be great for a long ski.','TRAINING JAN 31','','inherit','open','closed','','1097-revision-v1','','','2014-01-29 22:30:39','2014-01-30 03:30:39','',1097,'http://sofits.ca/2014/01/29/1097-revision-v1/',0,'revision','',0),(1141,7,'2014-01-29 22:31:34','2014-01-30 03:31:34','Morning Session: 9:45 arrival (or earlier) at P8, meet near the Penguin picnic ground at 10:15 for a 45 minute session followed by a free ski. If you want to learn a new skill, arrive early and be warmed up ready to learn before 10:15!\r\n\r\nClassic or skate, your choice, as the weather will be good for either, and this new skill is useful for both.\r\n\r\nAfternoon Ski: I suggest you contact the people you would like to ski with (see poll for who is planning to be out), and use Facebook to agree on a meeting place. This session is not coached, but the weather should be great for a long ski.','TRAINING JAN 31','','inherit','open','closed','','1097-revision-v1','','','2014-01-29 22:31:34','2014-01-30 03:31:34','',1097,'http://sofits.ca/2014/01/29/1097-revision-v1/',0,'revision','',0),(1143,7,'2014-02-05 08:45:13','2014-02-05 13:45:13','12:45, at the Relais; This is P2. Park at the stadium where there is no charge. Classic or Skate, whatever you do best. Warm up followed by a game of Blackout Bridge on Skis. If you are too late arriving, we will all be gone. Poof!\r\n\r\nPlease bring a watch with a timer if you have one. If you haven\'t yet sent me a specific guess (not a range, but a specific time) for your 5 K time, please do this as soon as possible. If you feel like skiing slowly, send in a slower time, if faster, a faster time. Don\'t agonize about it, just make a guess.\r\n\r\n \r\n\r\n \r\n\r\n ','Blackout Bridge on Skis Feb 7','','publish','open','closed','','friday-feb-7','','','2014-02-06 22:44:14','2014-02-07 03:44:14','',0,'http://sofits.ca/?p=1143',0,'post','',1),(1144,7,'2014-02-05 08:45:13','2014-02-05 13:45:13','For this workout, I need two things:\r\n\r\n1. The estimated time it takes you to ski 5 K. (slow or fast, you choose.) You can email me with this at jholden@magma.ca\r\n\r\n2. To know if you are coming. This workout will take a bit of advanced planning. When I see the numbers I will choose the location.\r\n\r\n[yop_poll id=\"39\"]','Friday Feb 7','','inherit','open','closed','','1143-revision-v1','','','2014-02-05 08:45:13','2014-02-05 13:45:13','',1143,'http://sofits.ca/2014/02/05/1143-revision-v1/',0,'revision','',0),(1146,7,'2014-02-05 08:47:12','2014-02-05 13:47:12','[yop_poll id=\"39\"]','Who is Coming Feb 7','','publish','open','closed','','who-is-coming-feb-7','','','2014-02-05 08:47:12','2014-02-05 13:47:12','',0,'http://sofits.ca/?p=1146',0,'post','',4),(1147,7,'2014-02-05 08:47:12','2014-02-05 13:47:12','[yop_poll id=\"39\"]','Who is Coming Feb 7','','inherit','open','closed','','1146-revision-v1','','','2014-02-05 08:47:12','2014-02-05 13:47:12','',1146,'http://sofits.ca/2014/02/05/1146-revision-v1/',0,'revision','',0),(1148,7,'2014-02-05 08:47:51','2014-02-05 13:47:51','For this workout, I need two things:\r\n\r\n1. The estimated time it takes you to ski 5 K. (slow or fast, you choose.) You can email me with this at jholden@magma.ca\r\n\r\n2. To know if you are coming. This workout will take a bit of advanced planning. When I see the numbers I will choose the location.\r\n\r\n ','Friday Feb 7','','inherit','open','closed','','1143-revision-v1','','','2014-02-05 08:47:51','2014-02-05 13:47:51','',1143,'http://sofits.ca/2014/02/05/1143-revision-v1/',0,'revision','',0),(1149,7,'2014-02-05 08:48:33','2014-02-05 13:48:33','12:45, location to be decided. For this workout, I need two things:\r\n\r\n1. The estimated time it takes you to ski 5 K. (slow or fast, you choose.) You can email me with this at jholden@magma.ca\r\n\r\n2. To know if you are coming. This workout will take a bit of advanced planning. When I see the numbers I will choose the location.\r\n\r\n ','Friday Feb 7','','inherit','open','closed','','1143-revision-v1','','','2014-02-05 08:48:33','2014-02-05 13:48:33','',1143,'http://sofits.ca/2014/02/05/1143-revision-v1/',0,'revision','',0),(1150,7,'2014-02-05 09:17:10','2014-02-05 14:17:10','12:45, location to be decided. For this workout, I need two things:\r\n\r\n1. The estimated time it takes you to ski 5 K. (slow or fast, you choose.) You can email me with this at jholden@magma.ca or send it by facebook mail.\r\n\r\n2. To know if you are coming. This workout will take a bit of advanced planning. When I see the numbers I will choose the location.\r\n\r\n ','Friday Feb 7','','inherit','open','closed','','1143-revision-v1','','','2014-02-05 09:17:10','2014-02-05 14:17:10','',1143,'http://sofits.ca/2014/02/05/1143-revision-v1/',0,'revision','',0),(1151,7,'2014-02-05 09:18:07','2014-02-05 14:18:07','12:45, location to be decided. For this workout, I need two things:\r\n\r\n1. The estimated time it takes you to ski 5 K. (slow or fast, you choose.) You can email me with this at jholden@magma.ca or send it by facebook mail.\r\n\r\n2. To know if you are coming. This workout will take a bit of advanced planning. When I see the numbers I will choose the location.\r\n\r\n ','Friday Feb 7','','inherit','open','closed','','1143-revision-v1','','','2014-02-05 09:18:07','2014-02-05 14:18:07','',1143,'http://sofits.ca/2014/02/05/1143-revision-v1/',0,'revision','',0),(1152,7,'2014-02-05 09:19:45','2014-02-05 14:19:45','12:45, location to be decided. For this workout, I need two things:\r\n\r\n1. The estimated time it takes you to ski 5 K. (slow or fast, you choose.) You can email me with this at jholden@magma.ca or send it by facebook mail. If you have no idea, just make a guess.\r\n\r\n2. To know if you are coming. This workout will take a bit of advanced planning. When I see the numbers I will choose the location.\r\n\r\n ','Friday Feb 7','','inherit','open','closed','','1143-revision-v1','','','2014-02-05 09:19:45','2014-02-05 14:19:45','',1143,'http://sofits.ca/2014/02/05/1143-revision-v1/',0,'revision','',0),(1153,7,'2014-02-06 18:53:18','2014-02-06 23:53:18','12:45, at the Relais; This is P2. Park at the stadium where there is no charge. Warm up followed by a game of Blackout Bridge on Skis. If you are too late arriving, we will all be gone. Poof!\n\nPlease bring a watch with a timer if you have one. If you haven\'t yet sent me a specific guess (not a range, but a specific time) for your 5 K time, please do this as soon as possible. If you feel like skiing slowly, send in a slower time, if faster, a faster time. Don\'t agonize about it, just make a guess.\n\n \n\n ','Blackout Bridge on Skis Feb 7','','inherit','open','closed','','1143-autosave-v1','','','2014-02-06 18:53:18','2014-02-06 23:53:18','',1143,'http://sofits.ca/2014/02/06/1143-autosave-v1/',0,'revision','',0),(1154,7,'2014-02-06 18:49:13','2014-02-06 23:49:13','12:45, The Relais; Warm up followed by a game of Blackout Bridge on Skis. If you are too late arriving, we will all be gone. Poof!\r\n\r\n1. If you haven\'t yet sent me a specific guess (not a range, but a specific time) for your 5 K time, please do this as soon as possible. If you feel like skiing slowly, send in a slower time, if faster, a faster time.\r\n\r\n \r\n\r\n ','Blackout Bridge on Skis Feb 7','','inherit','open','closed','','1143-revision-v1','','','2014-02-06 18:49:13','2014-02-06 23:49:13','',1143,'http://sofits.ca/2014/02/06/1143-revision-v1/',0,'revision','',0),(1155,7,'2014-02-06 18:53:24','2014-02-06 23:53:24','12:45, at the Relais; This is P2. Park at the stadium where there is no charge. Warm up followed by a game of Blackout Bridge on Skis. If you are too late arriving, we will all be gone. Poof!\r\n\r\nPlease bring a watch with a timer if you have one. If you haven\'t yet sent me a specific guess (not a range, but a specific time) for your 5 K time, please do this as soon as possible. If you feel like skiing slowly, send in a slower time, if faster, a faster time. Don\'t agonize about it, just make a guess.\r\n\r\n \r\n\r\n ','Blackout Bridge on Skis Feb 7','','inherit','open','closed','','1143-revision-v1','','','2014-02-06 18:53:24','2014-02-06 23:53:24','',1143,'http://sofits.ca/2014/02/06/1143-revision-v1/',0,'revision','',0),(1158,7,'2014-02-06 22:42:22','2014-02-07 03:42:22','Magic Numbers\r\nTime Skier\r\n01 Marg\r\n02 Joanne B\r\n03 Susan R.\r\n09 Maggie\r\n10 Mary Lou\r\n10 Sandra\r\n10 Ila\r\n13.5 Rosy\r\n17 Meryl\r\n18 Julie\r\n20 Susan O.\r\n20 Anne\r\n21 Jo-Ann\r\nKathy?','Magic Numbers','','publish','open','closed','','magic-numbers','','','2014-02-06 22:42:22','2014-02-07 03:42:22','',0,'http://sofits.ca/?p=1158',0,'post','',0),(1159,7,'2014-02-06 22:42:22','2014-02-07 03:42:22','Magic Numbers\r\nTime Skier\r\n01 Marg\r\n02 Joanne B\r\n03 Susan R.\r\n09 Maggie\r\n10 Mary Lou\r\n10 Sandra\r\n10 Ila\r\n13.5 Rosy\r\n17 Meryl\r\n18 Julie\r\n20 Susan O.\r\n20 Anne\r\n21 Jo-Ann\r\nKathy?','Magic Numbers','','inherit','open','closed','','1158-revision-v1','','','2014-02-06 22:42:22','2014-02-07 03:42:22','',1158,'http://sofits.ca/2014/02/06/1158-revision-v1/',0,'revision','',0),(1160,7,'2014-02-06 22:44:14','2014-02-07 03:44:14','12:45, at the Relais; This is P2. Park at the stadium where there is no charge. Classic or Skate, whatever you do best. Warm up followed by a game of Blackout Bridge on Skis. If you are too late arriving, we will all be gone. Poof!\r\n\r\nPlease bring a watch with a timer if you have one. If you haven\'t yet sent me a specific guess (not a range, but a specific time) for your 5 K time, please do this as soon as possible. If you feel like skiing slowly, send in a slower time, if faster, a faster time. Don\'t agonize about it, just make a guess.\r\n\r\n \r\n\r\n \r\n\r\n ','Blackout Bridge on Skis Feb 7','','inherit','open','closed','','1143-revision-v1','','','2014-02-06 22:44:14','2014-02-07 03:44:14','',1143,'http://sofits.ca/2014/02/06/1143-revision-v1/',0,'revision','',0),(1161,7,'2014-02-09 07:46:49','2014-02-09 12:46:49','','Uphill-time-Trial-Feb-2014','','inherit','open','closed','','uphill-time-trial','','','2014-02-09 07:46:49','2014-02-09 12:46:49','',0,'http://sofits.ca/wp-content/uploads/Uphill-time-Trial.pdf',0,'attachment','application/pdf',0),(1178,7,'2014-02-17 10:00:25','2014-02-17 15:00:25',' \r\n\r\nCLASSIC: 12:45 at P8. Ski along the Doldrums, towards P9, for 15 minutes, then turn around and ski back for 15 minutes. Regroup at 1:15, head across the road from P8, and we will \"film\" near the Goose Pit. I may film in groups so that you get in some extra skiing instead of waiting around in the cold the whole time. Filming won\'t take very long, though.\r\n\r\nAround 2:00 we head to my house (20 Lilsam) and watch movies.','MON FEB 17','','publish','open','closed','','fri-feb-17training','','','2014-02-17 10:04:12','2014-02-17 15:04:12','',0,'http://sofits.ca/?p=1178',0,'post','',0),(1179,7,'2014-02-11 11:08:25','2014-02-11 16:08:25','12:45 P8. With some of us taking part in the Gatineau Loppet on Saturday, this will be a two-part session:\r\n\r\nPart 1: Easy, short ski and videotaping, lasting about an hour.\r\n\r\nPart 2: Hot drinks and video analysis at my house.\r\n\r\nI know that some of you are already satisfied with your technique, and others may be nervous about being critiqued in front of others, but I think you will find it is actually a fun experience. For those who are trying to improve, or to even to simply maintain their technique, there is nothing that works as well as seeing yourself. I am also hoping someone will videotape me (Penny?). Friday should be a good day, as it is supposed to be fairly mild.','Fri Feb 14 Training','','inherit','open','closed','','1178-revision-v1','','','2014-02-11 11:08:25','2014-02-11 16:08:25','',1178,'http://sofits.ca/2014/02/11/1178-revision-v1/',0,'revision','',0),(1180,7,'2014-02-14 11:09:39','2014-02-14 16:09:39','Feb 14 rescheduled for Monday, Feb. 17. Too much snow on Feb 14. Please let me know ASAP (i.e. not Sunday or Monday) if you are coming. If fewer than 6, I will give this up as a bad idea. \r\n\r\n\r\n[yop_poll id=\"41\"]','ATTENDING, FEB 17','','publish','open','closed','','attendance-fri-feb-14','','','2014-02-14 11:12:56','2014-02-14 16:12:56','',0,'http://sofits.ca/?p=1180',0,'post','',4),(1181,7,'2014-02-11 11:09:39','2014-02-11 16:09:39','[yop_poll id=\"40\"]','Attendance, Fri Feb 14','','inherit','open','closed','','1180-revision-v1','','','2014-02-11 11:09:39','2014-02-11 16:09:39','',1180,'http://sofits.ca/2014/02/11/1180-revision-v1/',0,'revision','',0),(1184,7,'2014-02-11 11:18:33','2014-02-11 16:18:33','[yop_poll id=\"40\"]','ATTENDANCE, FEB 14','','inherit','open','closed','','1180-revision-v1','','','2014-02-11 11:18:33','2014-02-11 16:18:33','',1180,'http://sofits.ca/2014/02/11/1180-revision-v1/',0,'revision','',0),(1185,7,'2014-02-11 11:19:11','2014-02-11 16:19:11','[yop_poll id=\"40\"]','ATTENDING, FEB 14','','inherit','open','closed','','1180-revision-v1','','','2014-02-11 11:19:11','2014-02-11 16:19:11','',1180,'http://sofits.ca/2014/02/11/1180-revision-v1/',0,'revision','',0),(1186,7,'2014-02-11 11:19:45','2014-02-11 16:19:45','12:45 P8. With some of us taking part in the Gatineau Loppet on Saturday, this will be a two-part session:\r\n\r\nPart 1: Easy, short ski and videotaping, lasting about an hour.\r\n\r\nPart 2: Hot drinks and video analysis at my house.\r\n\r\nI know that some of you are already satisfied with your technique, and others may be nervous about being critiqued in front of others, but I think you will find it is actually a fun experience. For those who are trying to improve, or to even to simply maintain their technique, there is nothing that works as well as seeing yourself. I am also hoping someone will videotape me (Penny?). Friday should be a good day, as it is supposed to be fairly mild.','FRI FEB 14 TRAINING','','inherit','open','closed','','1178-revision-v1','','','2014-02-11 11:19:45','2014-02-11 16:19:45','',1178,'http://sofits.ca/2014/02/11/1178-revision-v1/',0,'revision','',0),(1187,7,'2014-02-11 11:28:47','2014-02-11 16:28:47','12:45 P8. With some of us taking part in the Gatineau Loppet on Saturday, this will be an easy, two-part session:\r\n\r\nPart 1: Easy, short ski and videotaping, lasting about an hour or less.\r\n\r\nPart 2: Hot drinks and video analysis at my house.\r\n\r\nI know that some of you are already satisfied with your technique, and others may be nervous about being critiqued in front of others, but I think you will find it is actually a fun experience. For those who are trying to improve, or to even to simply maintain their technique, there is nothing that works as well as seeing yourself. I am also hoping someone will videotape me (Penny?). Friday should be a good day, as it is supposed to be fairly mild.','FRI FEB 14 TRAINING','','inherit','open','closed','','1178-revision-v1','','','2014-02-11 11:28:47','2014-02-11 16:28:47','',1178,'http://sofits.ca/2014/02/11/1178-revision-v1/',0,'revision','',0),(1188,7,'2014-02-11 11:29:33','2014-02-11 16:29:33','12:45 P8. With some of us taking part in the Gatineau Loppet on Saturday, this will be an easy, two-part session:\r\n\r\nPart 1: Easy, short ski and videotaping, lasting about an hour or less.\r\n\r\nPart 2: Hot drinks and video analysis at my house.\r\n\r\nI know that some of you are already satisfied with your technique, and others may be nervous about being critiqued in front of others, but I think you will find it is actually a fun experience. For those who are trying to improve, or to even to simply maintain their technique, there is nothing that works as well as seeing yourself. I am also hoping someone will videotape me (Penny?). Friday should be a good day for videotaping, as it is supposed to be fairly mild.','FRI FEB 14 TRAINING','','inherit','open','closed','','1178-revision-v1','','','2014-02-11 11:29:33','2014-02-11 16:29:33','',1178,'http://sofits.ca/2014/02/11/1178-revision-v1/',0,'revision','',0),(1189,7,'2014-02-17 10:02:18','2014-02-17 15:02:18',' \n\nCLASSIC: 12:45 at P8. Ski along the Doldrums, for 15 minutes, then turn around and ski back for 15 minutes. Regroup at 1:15, head across the road from P8, and we will \"film\" near the Goose Pit. I may film in groups so that you get in some extra skiing instead of waiting around the whole time. Filming won\'t take very long, though.\n\nAround 2:00 we head to my house (20 Lilsam) and watch movies.','MON FEB 17','','inherit','open','closed','','1178-autosave-v1','','','2014-02-17 10:02:18','2014-02-17 15:02:18','',1178,'http://sofits.ca/2014/02/11/1178-autosave-v1/',0,'revision','',0),(1190,7,'2014-02-11 13:22:35','2014-02-11 18:22:35','12:45 P8. With some of us taking part in the Gatineau Loppet on Saturday, this will be an easy, two-part session:\r\n\r\nPart 1: Easy, short ski and videotaping, lasting about an hour or less (note that part 1 is useless unless you can stay for part 2!)\r\n\r\nPart 2: Hot drinks and video analysis at my house. If there are snacks, we can have these here, too.\r\n\r\nI know that some of you are already satisfied with your technique, and others may be nervous about being critiqued in front of others, but I think you will find it is actually a fun experience. For those who are trying to improve, or to even to simply maintain their technique, there is nothing that works as well as seeing yourself. I am also hoping someone will videotape me (Penny?). Friday should be a good day for videotaping, as it is supposed to be fairly mild.','FRI FEB 14 TRAINING','','inherit','open','closed','','1178-revision-v1','','','2014-02-11 13:22:35','2014-02-11 18:22:35','',1178,'http://sofits.ca/2014/02/11/1178-revision-v1/',0,'revision','',0),(1191,7,'2014-02-11 21:01:44','2014-02-12 02:01:44','CLASSIC: 12:45 at P8. With some of us taking part in the Gatineau Loppet on Saturday, this will be an easy, two-part session:\r\n\r\nPart 1: Easy, short classic ski with videotaping, lasting about an hour or less (note that part 1 is useless unless you can stay for part 2!)\r\n\r\nPart 2: Hot drinks and video analysis at my house. If there are snacks, we can have these here, too.\r\n\r\nI know that some of you are already satisfied with your technique, and others may be nervous about being critiqued in front of others, but I think you will find it is actually a fun experience. For those who are trying to improve, or to even to simply maintain their technique, there is nothing that works as well as seeing yourself. I am also hoping someone will videotape me (Penny?). Friday should be a good day for videotaping, as it is supposed to be fairly mild.','FRI FEB 14 TRAINING','','inherit','open','closed','','1178-revision-v1','','','2014-02-11 21:01:44','2014-02-12 02:01:44','',1178,'http://sofits.ca/2014/02/11/1178-revision-v1/',0,'revision','',0),(1192,7,'2014-02-14 11:03:25','2014-02-14 16:03:25','CANCELED\r\n\r\n \r\n\r\n[yop_poll id=\"40\"]','ATTENDING, FEB 14','','inherit','open','closed','','1180-revision-v1','','','2014-02-14 11:03:25','2014-02-14 16:03:25','',1180,'http://sofits.ca/2014/02/14/1180-revision-v1/',0,'revision','',0),(1193,7,'2014-02-14 11:07:04','2014-02-14 16:07:04','Rescheduled for Monday, February 17. Please let me know (before the weekend) if you are coming. I\'ll confirm this on the weekend.\r\n\r\n \r\n\r\nCLASSIC: 12:45 at P8. With some of us taking part in the Gatineau Loppet on Saturday, this will be an easy, two-part session:\r\n\r\nPart 1: Easy, short classic ski with videotaping, lasting about an hour or less (note that part 1 is useless unless you can stay for part 2!)\r\n\r\nPart 2: Hot drinks and video analysis at my house. If there are snacks, we can have these here, too.\r\n\r\nI know that some of you are already satisfied with your technique, and others may be nervous about being critiqued in front of others, but I think you will find it is actually a fun experience. For those who are trying to improve, or to even to simply maintain their technique, there is nothing that works as well as seeing yourself. I am also hoping someone will videotape me (Penny?). Friday should be a good day for videotaping, as it is supposed to be fairly mild.','FRI FEB 14 TRAINING POSTPONED','','inherit','open','closed','','1178-revision-v1','','','2014-02-14 11:07:04','2014-02-14 16:07:04','',1178,'http://sofits.ca/2014/02/14/1178-revision-v1/',0,'revision','',0),(1194,7,'2014-02-14 11:12:48','2014-02-14 16:12:48','Feb 14 rescheduled for Monday, Feb. 17. Too much snow on Feb 14. Please let me know ASAP (i.e. not Sunday or Monday) if you are coming. If fewer than 6, I will give this up as a bad idea. \n\n\n[yop_poll id=\"41\"]','ATTENDING, FEB 17','','inherit','open','closed','','1180-autosave-v1','','','2014-02-14 11:12:48','2014-02-14 16:12:48','',1180,'http://sofits.ca/2014/02/14/1180-autosave-v1/',0,'revision','',0),(1195,7,'2014-02-14 11:09:02','2014-02-14 16:09:02','Feb 14 rescheduled for Monday, Feb. 17. Too much snow on Feb 14. Please let me know ASAP (i.e. not Sunday or Monday) if you are coming. If fewer than 6, I will give this up as a bad idea. \r\n\r\n\r\n \r\n\r\n ','ATTENDING, FEB 17','','inherit','open','closed','','1180-revision-v1','','','2014-02-14 11:09:02','2014-02-14 16:09:02','',1180,'http://sofits.ca/2014/02/14/1180-revision-v1/',0,'revision','',0),(1196,7,'2014-02-14 11:12:56','2014-02-14 16:12:56','Feb 14 rescheduled for Monday, Feb. 17. Too much snow on Feb 14. Please let me know ASAP (i.e. not Sunday or Monday) if you are coming. If fewer than 6, I will give this up as a bad idea. \r\n\r\n\r\n[yop_poll id=\"41\"]','ATTENDING, FEB 17','','inherit','open','closed','','1180-revision-v1','','','2014-02-14 11:12:56','2014-02-14 16:12:56','',1180,'http://sofits.ca/2014/02/14/1180-revision-v1/',0,'revision','',0),(1198,7,'2014-02-17 10:02:33','2014-02-17 15:02:33',' \r\n\r\nCLASSIC: 12:45 at P8. Ski along the Doldrums, for 15 minutes, then turn around and ski back for 15 minutes. Regroup at 1:15, head across the road from P8, and we will \"film\" near the Goose Pit. I may film in groups so that you get in some extra skiing instead of waiting around the whole time. Filming won\'t take very long, though.\r\n\r\nAround 2:00 we head to my house (20 Lilsam) and watch movies.','MON FEB 17','','inherit','open','closed','','1178-revision-v1','','','2014-02-17 10:02:33','2014-02-17 15:02:33','',1178,'http://sofits.ca/2014/02/17/1178-revision-v1/',0,'revision','',0),(1199,7,'2014-02-17 10:03:26','2014-02-17 15:03:26',' \r\n\r\nCLASSIC: 12:45 at P8. Ski along the Doldrums, towards P9, for 15 minutes, then turn around and ski back for 15 minutes. Regroup at 1:15, head across the road from P8, and we will \"film\" near the Goose Pit. I may film in groups so that you get in some extra skiing instead of waiting around in the cold the whole time. Filming won\'t take very long, though.\r\n\r\nAround 2:00 we head to my house (20 Lilsam) and watch movies.','MON FEB 17','','inherit','open','closed','','1178-revision-v1','','','2014-02-17 10:03:26','2014-02-17 15:03:26','',1178,'http://sofits.ca/2014/02/17/1178-revision-v1/',0,'revision','',0),(1201,7,'2014-02-25 16:50:39','2014-02-25 21:50:39','
Please comment if you know of other links of general interest.
\r\nTrain Slow, Run (and Ski) Fast\r\n\r\nWhat Age is Too Old for Running and Racing?\r\n\r\nunderstanding-your-natural-running-pace\r\n\r\n3 best core exercises for runners\r\n\r\nspeedwork for distance runners - especially aging ones\r\n\r\nGreat news for athletes over age 40!\r\n\r\nintervals - going slowly will not increase your speed\r\n\r\nextra distance for non-marathoners\r\n\r\nincrease strength without doing weights\r\n\r\nI\'ve got a cold should I run today?\r\n\r\nA nice, short article for those creating their own training plans\r\n\r\nSwimming compared to other aerobic activities\r\n\r\nCombat Negative Self-Talk\r\n\r\nCommon Training Mistakes - for all of us!\r\n\r\nConcerns about Tabata Training (for those who don\'t know, it\'s 20 s all out-10 easy for a total of 4 minutes) \r\n\r\nOlder women are getting faster!\r\n\r\n10 Things I want my daughter to know about working out.\r\n\r\nGood article on how to use your training time\r\n\r\nHow long and far should you run?\r\n\r\nVery interesting article on mental fatigue\r\n\r\nVideo of Bad Ski Striding (aka just running with poles).\r\n\r\nBeautiful Video of Ski Walking and Ski Striding - with slow motion - watch this over and over!\r\n\r\nHow Intense Study may affect your Energy Levels (train to limit mental fatigue and improve physical performance?)\r\n\r\nBenefits of Strength Training for 90 year olds (!)\r\n\r\nEssentials of building your running base\r\n\r\nWhy Runners Don\'t Get Knee Arthritis\r\n\r\nCan you get too much exercise? \r\n\r\nDo you need the marathon long run (or a long run over 90 minutes?)\r\n\r\nSki Striding: A Lost Art?\r\n\r\nMyths: The Older you are the longer it takes to recover?\r\n\r\n ','LINKS','','inherit','open','closed','','1054-revision-v1','','','2014-02-25 16:50:39','2014-02-25 21:50:39','',1054,'http://sofits.ca/2014/02/25/1054-revision-v1/',0,'revision','',0),(1208,7,'2014-02-28 15:00:23','2014-02-28 20:00:23','[yop_poll id=\"42\"]','Attendance Mar 7','','publish','open','closed','','attendance-mar-7','','','2014-02-28 15:00:23','2014-02-28 20:00:23','',0,'http://sofits.ca/?p=1208',0,'post','',4),(1209,7,'2014-02-28 15:00:23','2014-02-28 20:00:23','[yop_poll id=\"42\"]','Attendance Mar 7','','inherit','open','closed','','1208-revision-v1','','','2014-02-28 15:00:23','2014-02-28 20:00:23','',1208,'http://sofits.ca/2014/02/28/1208-revision-v1/',0,'revision','',0),(1210,7,'2014-02-28 15:00:55','2014-02-28 20:00:55','12:45 Skate drills, review of off-set and one-skate.\r\n\r\nFollowed by an easy group ski\r\n\r\nMEET at the RELAIS, P2.\r\n\r\n\r\n \r\n\r\n ','Friday March 7','','publish','open','closed','','friday-march-7','','','2014-03-06 22:28:52','2014-03-07 03:28:52','',0,'http://sofits.ca/?p=1210',0,'post','',0),(1211,7,'2014-02-28 15:00:55','2014-02-28 20:00:55','12:00 Skate drills, review of off-set and one-skate.\r\n\r\n1:00 Group Ski (i.e. ski at your own pace).\r\n\r\nLocation to be decided by Thursday evening. Stay tuned.\r\n\r\n \r\n\r\n ','Friday March 6','','inherit','open','closed','','1210-revision-v1','','','2014-02-28 15:00:55','2014-02-28 20:00:55','',1210,'http://sofits.ca/2014/02/28/1210-revision-v1/',0,'revision','',0),(1212,7,'2014-02-28 15:01:29','2014-02-28 20:01:29','12:00 Skate drills, review of off-set and one-skate.\r\n\r\n1:00 Group Ski (i.e. ski at your own pace).\r\n\r\nLocation to be decided by Thursday evening. Stay tuned.\r\n\r\n \r\n\r\n ','Friday March 7','','inherit','open','closed','','1210-revision-v1','','','2014-02-28 15:01:29','2014-02-28 20:01:29','',1210,'http://sofits.ca/2014/02/28/1210-revision-v1/',0,'revision','',0),(1215,7,'2014-02-28 15:08:10','2014-02-28 20:08:10','12:00 Probably skate drills, review of off-set and one-skate.\r\n\r\n1:00 Group Ski (i.e. ski at your own pace).\r\n\r\nLocation to be decided by Thursday evening. Stay tuned.\r\n\r\n \r\n\r\n ','Friday March 7','','inherit','open','closed','','1210-revision-v1','','','2014-02-28 15:08:10','2014-02-28 20:08:10','',1210,'http://sofits.ca/2014/02/28/1210-revision-v1/',0,'revision','',0),(1216,7,'2014-03-06 22:28:47','2014-03-07 03:28:47','12:45 Skate drills, review of off-set and one-skate.\n\nFollowed by an easy group ski\n\nMEET at the RELAIS, P2.\n\n\n \n\n ','Friday March 7','','inherit','open','closed','','1210-autosave-v1','','','2014-03-06 22:28:47','2014-03-07 03:28:47','',1210,'http://sofits.ca/2014/03/06/1210-autosave-v1/',0,'revision','',0),(1217,7,'2014-03-06 22:28:52','2014-03-07 03:28:52','12:45 Skate drills, review of off-set and one-skate.\r\n\r\nFollowed by an easy group ski\r\n\r\nMEET at the RELAIS, P2.\r\n\r\n\r\n \r\n\r\n ','Friday March 7','','inherit','open','closed','','1210-revision-v1','','','2014-03-06 22:28:52','2014-03-07 03:28:52','',1210,'http://sofits.ca/2014/03/06/1210-revision-v1/',0,'revision','',0),(1220,7,'2014-03-12 07:53:57','2014-03-12 11:53:57','At P 10. Meet at 12:45, ready to ski by 1:00. Your choice, classic or skate. Ski at your own pace. A social ski with no instruction! We will ski to Huron or Western. A number of you mentioned friends who are interested in joining the group. These next few weeks are a good opportunity for them to ski with us, and check us out.','Friday March 14','','publish','open','closed','','friday-march-14','','','2014-03-12 08:02:25','2014-03-12 12:02:25','',0,'http://sofits.ca/?p=1220',0,'post','',2),(1221,7,'2014-03-12 07:53:57','2014-03-12 11:53:57','At P 10. Meet at 12:45, ready to ski by 1:00. Your choice, classic or skate. For the first time ever, a social ski with no instruction! We will ski to Huron or Western.','Friday March 14','','inherit','open','closed','','1220-revision-v1','','','2014-03-12 07:53:57','2014-03-12 11:53:57','',1220,'http://sofits.ca/2014/03/12/1220-revision-v1/',0,'revision','',0),(1222,7,'2014-03-12 07:57:50','2014-03-12 11:57:50','[yop_poll id=\"43\"]','Who is Coming March 14?','','publish','open','closed','','who-is-coming-march-14','','','2014-03-12 07:57:50','2014-03-12 11:57:50','',0,'http://sofits.ca/?p=1222',0,'post','',5),(1223,7,'2014-03-12 07:57:50','2014-03-12 11:57:50','[yop_poll id=\"43\"]','Who is Coming March 14?','','inherit','open','closed','','1222-revision-v1','','','2014-03-12 07:57:50','2014-03-12 11:57:50','',1222,'http://sofits.ca/2014/03/12/1222-revision-v1/',0,'revision','',0),(1224,7,'2014-03-12 08:01:21','2014-03-12 12:01:21','At P 10. Meet at 12:45, ready to ski by 1:00. Your choice, classic or skate. Ski at your own pace. A social ski with no instruction! We will ski to Huron or Western. A number of you mentioned friends who are interested in joining the group. These next few weeks are a good opportunity to come out and ski with us, and check us out.','Friday March 14','','inherit','open','closed','','1220-autosave-v1','','','2014-03-12 08:01:21','2014-03-12 12:01:21','',1220,'http://sofits.ca/2014/03/12/1220-autosave-v1/',0,'revision','',0),(1225,7,'2014-03-12 08:01:35','2014-03-12 12:01:35','At P 10. Meet at 12:45, ready to ski by 1:00. Your choice, classic or skate. Ski at your own pace. A social ski with no instruction! We will ski to Huron or Western. A number of you mentioned friends who are interested in joining the group. These next few weeks are a good opportunity to come out and ski with us, and check us out.','Friday March 14','','inherit','open','closed','','1220-revision-v1','','','2014-03-12 08:01:35','2014-03-12 12:01:35','',1220,'http://sofits.ca/2014/03/12/1220-revision-v1/',0,'revision','',0),(1226,7,'2014-03-12 08:02:25','2014-03-12 12:02:25','At P 10. Meet at 12:45, ready to ski by 1:00. Your choice, classic or skate. Ski at your own pace. A social ski with no instruction! We will ski to Huron or Western. A number of you mentioned friends who are interested in joining the group. These next few weeks are a good opportunity for them to ski with us, and check us out.','Friday March 14','','inherit','open','closed','','1220-revision-v1','','','2014-03-12 08:02:25','2014-03-12 12:02:25','',1220,'http://sofits.ca/2014/03/12/1220-revision-v1/',0,'revision','',0),(1229,7,'2014-04-12 15:23:01','2014-04-12 19:23:01','','SNOWY SOFITS','','publish','open','closed','','recent-ski-photos','','','2014-08-01 15:51:42','2014-08-01 19:51:42','',0,'http://sofits.ca/?p=1229',0,'post','',0),(1230,7,'2014-03-18 15:22:28','2014-03-18 19:22:28','','140311_Yvonne-and-Susan','','inherit','open','closed','','140311_yvonne-and-susan','','','2014-03-18 15:22:28','2014-03-18 19:22:28','',1229,'http://sofits.ca/wp-content/uploads/140311_Yvonne-and-Susan.jpg',0,'attachment','image/jpeg',0),(1231,7,'2014-03-18 15:22:32','2014-03-18 19:22:32','','140314_Sofits-at-Huron','','inherit','open','closed','','140314_sofits-at-huron','','','2014-03-18 15:22:32','2014-03-18 19:22:32','',1229,'http://sofits.ca/wp-content/uploads/140314_Sofits-at-Huron.jpg',0,'attachment','image/jpeg',0),(1232,7,'2014-03-18 15:22:36','2014-03-18 19:22:36','','140316_Crust-Cruising','','inherit','open','closed','','140316_crust-cruising','','','2014-03-18 15:22:36','2014-03-18 19:22:36','',1229,'http://sofits.ca/wp-content/uploads/140316_Crust-Cruising.jpg',0,'attachment','image/jpeg',0),(1233,7,'2014-03-18 15:22:38','2014-03-18 19:22:38','','140316_Ila-and-Susan','','inherit','open','closed','','140316_ila-and-susan','','','2014-03-18 15:22:38','2014-03-18 19:22:38','',1229,'http://sofits.ca/wp-content/uploads/140316_Ila-and-Susan.jpg',0,'attachment','image/jpeg',0),(1234,7,'2014-03-18 15:23:01','2014-03-18 19:23:01','','','','inherit','open','closed','','1229-revision-v1','','','2014-03-18 15:23:01','2014-03-18 19:23:01','',1229,'http://sofits.ca/2014/03/18/1229-revision-v1/',0,'revision','',0),(1235,7,'2014-03-18 15:24:33','2014-03-18 19:24:33','','Recent Sofit Photos','','inherit','open','closed','','1229-revision-v1','','','2014-03-18 15:24:33','2014-03-18 19:24:33','',1229,'http://sofits.ca/2014/03/18/1229-revision-v1/',0,'revision','',0),(1236,7,'2014-03-18 15:27:17','2014-03-18 19:27:17','12:45, at P9. Be ready to ski by 1:00. Focus on skating ( but if you don\'t have skate skis, bring your classics!). A buffet of drills to choose from and an option to be videotaped if that interests you. When you arrive, head out to the parkway and begin to ski. We will meet where the bench is, at the right hand curve of the parkway, about 900 meters along.','Friday March 21','','publish','open','closed','','friday-march-21','','','2014-03-20 22:10:02','2014-03-21 02:10:02','',0,'http://sofits.ca/?p=1236',0,'post','',4),(1237,7,'2014-03-18 15:27:17','2014-03-18 19:27:17','12:45, somewhere in the park. Anyone coming? More details Thursday evening.','Friday March 21','','inherit','open','closed','','1236-revision-v1','','','2014-03-18 15:27:17','2014-03-18 19:27:17','',1236,'http://sofits.ca/2014/03/18/1236-revision-v1/',0,'revision','',0),(1238,7,'2014-03-18 15:31:31','2014-03-18 19:31:31','[yop_poll id=\"44\"]','March 21 Attending','','publish','open','closed','','march-21-attending','','','2014-03-18 15:32:51','2014-03-18 19:32:51','',0,'http://sofits.ca/?p=1238',0,'post','',1),(1239,7,'2014-03-18 15:31:31','2014-03-18 19:31:31','','March 21 Attending','','inherit','open','closed','','1238-revision-v1','','','2014-03-18 15:31:31','2014-03-18 19:31:31','',1238,'http://sofits.ca/2014/03/18/1238-revision-v1/',0,'revision','',0),(1240,7,'2014-03-18 15:32:51','2014-03-18 19:32:51','[yop_poll id=\"44\"]','March 21 Attending','','inherit','open','closed','','1238-revision-v1','','','2014-03-18 15:32:51','2014-03-18 19:32:51','',1238,'http://sofits.ca/2014/03/18/1238-revision-v1/',0,'revision','',0),(1242,7,'2014-03-20 22:08:34','2014-03-21 02:08:34','12:45, at P9. Focus on skating ( but if you don\'t have skate skis, bring your classics!). A buffet of drills to choose from and an option to be videotaped if that interests you. When you arrive, head out to the parkway and begin to ski. We will meet where the bench is, at the right hand curve of the parkway, about 900 meters along.','Friday March 21','','inherit','open','closed','','1236-autosave-v1','','','2014-03-20 22:08:34','2014-03-21 02:08:34','',1236,'http://sofits.ca/2014/03/20/1236-autosave-v1/',0,'revision','',0),(1243,7,'2014-03-20 22:08:57','2014-03-21 02:08:57','12:45, at P9. Focus on skating ( but if you don\'t have skate skis, bring your classics!). A buffet of drills to choose from and an option to be videotaped if that interests you. When you arrive, head out to the parkway and begin to ski. We will meet where the bench is, at the right hand curve of the parkway, about 900 meters along.','Friday March 21','','inherit','open','closed','','1236-revision-v1','','','2014-03-20 22:08:57','2014-03-21 02:08:57','',1236,'http://sofits.ca/2014/03/20/1236-revision-v1/',0,'revision','',0),(1245,7,'2014-03-20 22:10:02','2014-03-21 02:10:02','12:45, at P9. Be ready to ski by 1:00. Focus on skating ( but if you don\'t have skate skis, bring your classics!). A buffet of drills to choose from and an option to be videotaped if that interests you. When you arrive, head out to the parkway and begin to ski. We will meet where the bench is, at the right hand curve of the parkway, about 900 meters along.','Friday March 21','','inherit','open','closed','','1236-revision-v1','','','2014-03-20 22:10:02','2014-03-21 02:10:02','',1236,'http://sofits.ca/2014/03/20/1236-revision-v1/',0,'revision','',0),(1248,7,'2014-08-01 14:43:34','2014-08-01 18:43:34','','SNOWLESS SOFITS','','publish','open','closed','','snowless-sofits','','','2014-08-01 15:52:30','2014-08-01 19:52:30','',0,'http://sofits.ca/?p=1248',0,'post','',0),(1249,7,'2014-03-22 14:44:27','2014-03-22 18:44:27','','130216_Gatineau-Loppet','','inherit','open','closed','','130216_gatineau-loppet','','','2014-03-22 14:44:27','2014-03-22 18:44:27','',1248,'http://sofits.ca/wp-content/uploads/130216_Gatineau-Loppet.jpg',0,'attachment','image/jpeg',0),(1250,7,'2014-03-22 14:45:59','2014-03-22 18:45:59','','120712_Tea-Party2','','inherit','open','closed','','120712_tea-party2','','','2014-03-22 14:45:59','2014-03-22 18:45:59','',1248,'http://sofits.ca/wp-content/uploads/120712_Tea-Party2.jpg',0,'attachment','image/jpeg',0),(1251,7,'2014-03-22 14:48:34','2014-03-22 18:48:34','','120505_Sofits-Wakefield','','inherit','open','closed','','120505_sofits-wakefield','','','2014-03-22 14:48:34','2014-03-22 18:48:34','',1248,'http://sofits.ca/wp-content/uploads/120505_Sofits-Wakefield.jpg',0,'attachment','image/jpeg',0),(1252,7,'2014-03-22 14:48:42','2014-03-22 18:48:42','','120712_Tea-Party','','inherit','open','closed','','120712_tea-party','','','2014-03-22 14:48:42','2014-03-22 18:48:42','',1248,'http://sofits.ca/wp-content/uploads/120712_Tea-Party.jpg',0,'attachment','image/jpeg',0),(1253,7,'2014-03-22 14:48:46','2014-03-22 18:48:46','','120831_Cycling-Sofits','','inherit','open','closed','','120831_cycling-sofits','','','2014-03-22 14:48:46','2014-03-22 18:48:46','',1248,'http://sofits.ca/wp-content/uploads/120831_Cycling-Sofits.jpg',0,'attachment','image/jpeg',0),(1254,7,'2014-03-22 14:48:51','2014-03-22 18:48:51','','120907_Sofits','','inherit','open','closed','','120907_sofits','','','2014-03-22 14:48:51','2014-03-22 18:48:51','',1248,'http://sofits.ca/wp-content/uploads/120907_Sofits.jpg',0,'attachment','image/jpeg',0),(1255,7,'2014-03-22 14:48:55','2014-03-22 18:48:55','','121109_Sofits-Skipping2','','inherit','open','closed','','121109_sofits-skipping2','','','2014-03-22 14:48:55','2014-03-22 18:48:55','',1248,'http://sofits.ca/wp-content/uploads/121109_Sofits-Skipping2.jpg',0,'attachment','image/jpeg',0),(1256,7,'2014-03-22 14:49:32','2014-03-22 18:49:32','','','','inherit','open','closed','','1248-revision-v1','','','2014-03-22 14:49:32','2014-03-22 18:49:32','',1248,'http://sofits.ca/2014/03/22/1248-revision-v1/',0,'revision','',0),(1257,7,'2014-03-22 14:51:18','2014-03-22 18:51:18','','Snowless Sofits','','inherit','open','closed','','1248-revision-v1','','','2014-03-22 14:51:18','2014-03-22 18:51:18','',1248,'http://sofits.ca/2014/03/22/1248-revision-v1/',0,'revision','',0),(1259,7,'2014-04-12 10:25:09','2014-04-12 14:25:09','Yvonne\'s and Anne\'s Friday Cycling Contact Anne, Penny, Yvonne or Mary Lou and ask to join the Cycling Sofits facebook group.\r\n\r\nHikes -Yikes: Over for now, although they may resume in the fall.\r\n\r\nTwice Weekly Meech Lake Swims: Winding down. Contact Penny, Jo-Ann, Mary Lou, Pat or Rosy and ask to join the Swimming Sofits facebook group.\r\n\r\n*******************************************************************************************\r\n\r\nWeekly Trail Running: Will start up in the fall. Contact Jo-Ann if interested.\r\n\r\nOccasional Mountain Biking: In the park, especially in the fall. Contact Jo-Ann or Susan R.\r\n\r\nOccasional Orienteering: This would be through the Ottawa Orienteering Club, and is a very fun way to get in a run in a pleasant new spot, while testing your map reading. Usually on a Sunday morning.\r\n\r\n\r\n\r\n \r\n\r\n \r\n\r\n ','SUMMER/FALL ACTIVITIES','','publish','open','closed','','summer-activities','','','2014-08-01 15:54:42','2014-08-01 19:54:42','',0,'http://sofits.ca/?p=1259',0,'post','',0),(1260,7,'2014-03-23 10:34:49','2014-03-23 14:34:49','Dryland Training resumes in mid September. In the mean time there is lots going on, to keep in shape. If you have other ideas, let Jo-Ann or Penny know and we will post it here.\r\n\r\nWeekly Friday Cycling in the park etc. Contact Susan O, Yvonne or Anne\r\n\r\nWednesday Morning Runs, Blair Road and Aviation Museum area (on the river path). Maximum 5 K. Contact: Marg.\r\n\r\nHikes that climb: Contact Rosy. These hikes will be serious training and not just a walk in the woods.\r\n\r\nMeech Lake Swimming: Early morning (well, not always that early). For this one you need a wetsuit. We start at the end of May. Option to cycle of run afterwards. Contact Jo-Ann\r\n\r\nTrail Running: Contact Jo-Ann (or Janey?)\r\n\r\nMountain Biking: in the park, especially in the fall. Contact Susan R.\r\n\r\n \r\n\r\n \r\n\r\n ','','','inherit','open','closed','','1259-revision-v1','','','2014-03-23 10:34:49','2014-03-23 14:34:49','',1259,'http://sofits.ca/2014/03/23/1259-revision-v1/',0,'revision','',0),(1262,7,'2014-03-29 16:42:55','2014-03-29 20:42:55','Dryland Training resumes in mid September. In the mean time there is lots going on, to keep us in shape. If you have other ideas than these, let Jo-Ann or Penny know and we will post it here. Most of these groups will have their own private facebook page, otherwise every Sofit will be bombarded with info about every event, just let the contact person know that you are interested.\r\n\r\nYvonne and Anne\'s Weekly Friday Cycling in the park and in scenic locatles. This year they are ramping it up to train for Cape Breton. Yvonne or Anne or Susan O.\r\n\r\nWednesday Morning Runs, Blair Road and Aviation Museum area (on the river path). Suitable for beginning runners, gradually building to a max of 5 K. Very friendly group. Contact: Marg.\r\n\r\nHikes -Yikes: Contact Rosy. These hikes will be serious training and not just a walk in the woods.\r\n\r\nMeech Lake Swims: Early morning (well, that depends somewhat on the group). For this one you need a wetsuit and need to be comfortable swimming in open water. Although several of us use rescue cans, this swim is completely upsupported in terms of lifeguards, etc. We start at the end of May with about 15 minutes, and add perhaps around 10 minutes each week. We aim to swim at least two mornings a week, except during thunderstorms. Option to cycle or run afterwards on a quiet Meech Lake Road or in the park. Contact Jo-Ann\r\n\r\nTrail Running: Contact Jo-Ann (or Janey?). Starts short and easy and gradually builds. Possibly Saturday or Sunday mornings. May take a break during high bug season.\r\n\r\nMountain Biking: in the park, especially in the fall. Contact Susan R.\r\n\r\nOrienteering: This would be an Ottawa Orienteering Club activity, and is a very fun way to get in a weekly run and test your map reading at the same time.\r\n\r\nSpontaneous canoe trips: day trips or longer. Propose away!\r\n\r\n \r\n\r\n \r\n\r\n ','','','inherit','open','closed','','1259-revision-v1','','','2014-03-29 16:42:55','2014-03-29 20:42:55','',1259,'http://sofits.ca/2014/03/29/1259-revision-v1/',0,'revision','',0),(1263,7,'2014-03-29 16:43:18','2014-03-29 20:43:18','Dryland Training resumes in mid September. In the mean time there is lots going on, to keep us in shape. If you have other ideas than these, let Jo-Ann or Penny know and we will post it here. Most of these groups will have their own private facebook page, otherwise every Sofit will be bombarded with info about every event, just let the contact person know that you are interested.\r\n\r\nYvonne and Anne\'s Weekly Friday Cycling in the park and in scenic locatles. This year they are ramping it up to train for Cape Breton. Yvonne or Anne or Susan O.\r\n\r\nWednesday Morning Runs, Blair Road and Aviation Museum area (on the river path). Suitable for beginning runners, gradually building to a max of 5 K. Very friendly group. Contact: Marg.\r\n\r\nHikes -Yikes: Contact Rosy. These hikes will be serious training and not just a walk in the woods.\r\n\r\nMeech Lake Swims: Early morning (well, that depends somewhat on the group). For this one you need a wetsuit and need to be comfortable swimming in open water. Although several of us use rescue cans, this swim is completely upsupported in terms of lifeguards, etc. We start at the end of May with about 15 minutes, and add perhaps around 10 minutes each week. We aim to swim at least two mornings a week, except during thunderstorms. Option to cycle or run afterwards on a quiet Meech Lake Road or in the park. Contact Jo-Ann\r\n\r\nTrail Running: Contact Jo-Ann (or Janey?). Starts short and easy and gradually builds. Possibly Saturday or Sunday mornings. May take a break during high bug season.\r\n\r\nMountain Biking: in the park, especially in the fall. Contact Susan R.\r\n\r\nOrienteering: This would be an Ottawa Orienteering Club activity, and is a very fun way to get in a weekly run and test your map reading at the same time.\r\n\r\nSpontaneous canoe trips: day trips or longer. Propose away!\r\n\r\n \r\n\r\n \r\n\r\n ','Summer Activities','','inherit','open','closed','','1259-revision-v1','','','2014-03-29 16:43:18','2014-03-29 20:43:18','',1259,'http://sofits.ca/2014/03/29/1259-revision-v1/',0,'revision','',0),(1264,7,'2014-03-29 16:51:11','2014-03-29 20:51:11','Dryland Training resumes in mid September. In the mean time there are many possibilities to keep in shape. If you have other ideas than these, let Jo-Ann or Penny know and we will post it here. The groups that have regular weekly events will have their own private facebook page, otherwise every Sofit will be constantly bombarded with more info than they want, just let the contact person know that you are interested and we will add your name to the group. (please ask only if you are intending to come to these things, though!) Note that these activities are NOT COACHED.\r\n\r\nYvonne and Anne\'s Weekly Friday Cycling in the park and in scenic locales. This year they are ramping it up to train for Cape Breton. Contacts: Yvonne or Anne or Susan O.\r\n\r\nWednesday Morning Runs, Blair Road and Aviation Museum area (on the river path). Suitable for beginning runners, we can supply a beginning training plan. We gradually build to a max of 5 K. Very friendly group. Contact: Marg, Rosy or Jo-Ann.\r\n\r\nHikes -Yikes: Contact Rosy. These hikes will be serious training and not just a walk in the woods.\r\n\r\nTwice Weekly Meech Lake Swims: Early morning (well, that depends somewhat on the group). For this one you need a wetsuit and need to be comfortable swimming in open water. Although several of us use rescue cans, this swim is completely unsupported. We start at the end of May with about 15 minutes, and add perhaps around 10 minutes each week. We aim to swim regularly except during thunderstorms. Option to cycle or run afterwards on a quiet Meech Lake Road or in the park. Contact Jo-Ann\r\n\r\nWeekly Trail Running: Contact Jo-Ann (or Janey?). Starts short and easy and gradually builds. Possibly Saturday or Sunday mornings. May take a break during high bug season.\r\n\r\n*******************************************************************************************\r\n\r\nOccasional Mountain Biking: in the park, especially in the fall. Contact Susan R.\r\n\r\nOccasional Orienteering: This would be through the Ottawa Orienteering Club, and is a very fun way to get in a run in a pleasant new spot, while testing your map reading.\r\n\r\nOccasional Canoe Trips: day trips or longer. Propose away!\r\n\r\n \r\n\r\n \r\n\r\n ','Summer Activities','','inherit','open','closed','','1259-revision-v1','','','2014-03-29 16:51:11','2014-03-29 20:51:11','',1259,'http://sofits.ca/2014/03/29/1259-revision-v1/',0,'revision','',0),(1265,7,'2014-03-29 16:54:31','2014-03-29 20:54:31','Dryland Training resumes in mid September. In the mean time there are many possibilities to keep in shape. If you have other ideas than these, let Jo-Ann or Penny know and we will post them here. The groups that have regular weekly events will have their own private facebook page, otherwise every Sofit will be constantly bombarded with more info than they want. Simply let the contact person know that you are interested and she will add your name to the group. (please ask only if you are intending to actually come to these things, though!) Note that these activities are NOT COACHED.\r\n\r\nYvonne and Anne\'s Weekly Friday Cycling in the park and in scenic locales. This year they are ramping it up to train for Cape Breton. Contacts: Yvonne or Anne or Susan O.\r\n\r\nWednesday Morning Runs, Blair Road and Aviation Museum area (on the river path). Suitable for beginning runners, we can supply a beginning training plan. We gradually build to a max of 5 K. Very friendly group. Contact: Marg, Rosy or Jo-Ann.\r\n\r\nHikes -Yikes: Contact Rosy. These hikes will be serious training and not just a walk in the woods.\r\n\r\nTwice Weekly Meech Lake Swims: Early morning (well, that depends somewhat on the group). For this one you need a wetsuit and need to be comfortable swimming in open water. Although several of us use rescue cans, this swim is completely unsupported. We start at the end of May with about 15 minutes, and add perhaps around 10 minutes each week. We aim to swim regularly except during thunderstorms. Option to cycle or run afterwards on a quiet Meech Lake Road or in the park. If you are training for triathlons, this is the perfect group for you. Contact Jo-Ann or Pauline\r\n\r\nWeekly Trail Running: Contact Jo-Ann (or Janey?). Starts short and easy and gradually builds to ah hour or more of hilly running. Possibly Saturday or Sunday mornings. May take a break during high bug season.\r\n\r\n*******************************************************************************************\r\n\r\nOccasional Mountain Biking: in the park, especially in the fall. Contact Susan R.\r\n\r\nOccasional Orienteering: This would be through the Ottawa Orienteering Club, and is a very fun way to get in a run in a pleasant new spot, while testing your map reading.\r\n\r\nOccasional Canoe Trips: day trips or longer. Propose away!\r\n\r\n \r\n\r\n \r\n\r\n ','Summer Activities','','inherit','open','closed','','1259-revision-v1','','','2014-03-29 16:54:31','2014-03-29 20:54:31','',1259,'http://sofits.ca/2014/03/29/1259-revision-v1/',0,'revision','',0),(1267,7,'2014-03-30 07:45:01','2014-03-30 11:45:01','Dryland Training resumes in mid September. In the mean time there are many possibilities to keep in shape. If you have other ideas than these, let Jo-Ann or Penny know and we will post them here. The groups that have regular weekly events will have their own private facebook page, otherwise every Sofit will be constantly bombarded with more info than they want. Simply let the contact person know that you are interested and she will add your name to the group. (please ask only if you are intending to actually come to these things, though!) Note that these activities are NOT COACHED.\r\n\r\nYvonne and Anne\'s Weekly Friday Cycling in the park and in scenic locales. This year they are ramping it up to train for Cape Breton. Contacts: Yvonne or Anne or Susan O.\r\n\r\nWednesday Morning Runs: Blair Road and Aviation Museum area (on the river path). Easy, recovery runs, suitable for beginning runners, we can supply a beginning training plan and will encourage you. We gradually build to a max of 5 K. Very friendly group. Contact: Marg, Rosy or Jo-Ann.\r\n\r\nHikes -Yikes: Contact Rosy, Jo-Ann, Ila or Susan. These hikes will be serious training and not just a \"walk in the park\".\r\n\r\nTwice Weekly Meech Lake Swims: Early morning (well, that depends somewhat on the group). For this one you need a wetsuit and need to be comfortable swimming in open water. Although several of us use rescue cans, this swim is completely unsupported. We start at the end of May with about 15 minutes of swimming, and add perhaps around 10 minutes each week. We aim to swim regularly except during thunderstorms. Option to cycle or run afterwards on a quiet Meech Lake Road or in the park, or even on trails. If you are training for triathlons, this is the perfect group for you. Contact Jo-Ann or Pauline or Cary.\r\n\r\nWeekly Trail Running: Contact Jo-Ann ?). Starts short and easy and gradually builds to an hour or more of hilly running. Possibly Saturday or Sunday mornings. May take a break during high bug season. May not be every week.\r\n\r\n*******************************************************************************************\r\n\r\nOccasional Mountain Biking: in the park, especially in the fall. Volunteer?\r\n\r\nOccasional Orienteering: This would be through the Ottawa Orienteering Club, and is a very fun way to get in a run in a pleasant new spot, while testing your map reading.\r\n\r\nOccasional Canoe Trips: day trips or longer. Propose away!\r\n\r\n \r\n\r\n \r\n\r\n ','Summer Activities','','inherit','open','closed','','1259-revision-v1','','','2014-03-30 07:45:01','2014-03-30 11:45:01','',1259,'http://sofits.ca/2014/03/30/1259-revision-v1/',0,'revision','',0),(1268,7,'2014-03-30 07:54:38','2014-03-30 11:54:38','Dryland Training resumes in mid September. In the meantime there are many possibilities to keep in shape. If you have more ideas, let Jo-Ann or Penny know and we will post them here. Weekly events will have their own private facebook page, to protect other Sofits from a steady bombardment of messages. Simply let the contact person know that you are interested and she will add your name to the group. (please ask to join only if you are intending to participate) Note that these activities are NOT COACHED.\r\n\r\nYvonne and Anne\'s Weekly Friday Cycling in the park and in scenic and hilly locales. This year they are ramping it up to train for Cape Breton. Contacts: Yvonne or Anne or Susan O.\r\n\r\nWednesday Morning Runs: Blair Road and Aviation Museum area (on the river path). Easy, recovery runs, suitable for beginning runners, we can supply a beginning training plan and will encourage you. We gradually build to a max of 5 K. Very friendly group. Contact: Marg, Rosy or Jo-Ann.\r\n\r\nHikes -Yikes: Contact Rosy, Jo-Ann, Ila or Susan. These hikes will be serious training and not just a \"walk in the park\".\r\n\r\nTwice Weekly Meech Lake Swims: Early morning (well, how early depends on what the group decides). For this one you need a wetsuit and need to be comfortable swimming in open water. If we start on the later side of morning, you may also need a summer park pass. Although several of us use rescue cans, this swim is completely unsupported. We start at the end of May with about 15 minutes of swimming (brrr) , and swim longer each week, up to 60-90 minutes, or possibly more, depending on the group . We aim to swim regularly except during thunderstorms. Option to cycle or run afterwards on a quiet Meech Lake Road, on the north loop, or on trails. If you are training for triathlons, this is the perfect group for you. Contact Jo-Ann or Pauline or Cary.\r\n\r\nWeekly Trail Running: Starts after the snow is gone, short and easy, gradually building to an hour (or as long as you like) of hilly running. Possibly Saturday or Sunday mornings, early, before the bugs come out. May not be every week. Volunteers?\r\n\r\n*******************************************************************************************\r\n\r\nOccasional Mountain Biking: in the park, especially in the fall. Volunteer?\r\n\r\nOccasional Orienteering: This would be through the Ottawa Orienteering Club, and is a very fun way to get in a run in a pleasant new spot, while testing your map reading.\r\n\r\nOccasional Canoe Trips: day trips or longer. Propose away!\r\n\r\n \r\n\r\n \r\n\r\n ','Summer Activities','','inherit','open','closed','','1259-revision-v1','','','2014-03-30 07:54:38','2014-03-30 11:54:38','',1259,'http://sofits.ca/2014/03/30/1259-revision-v1/',0,'revision','',0),(1277,7,'2014-08-01 15:54:04','2014-08-01 19:54:04','Yvonne\'s and Anne\'s Friday Cycling Contact Anne, Penny, Yvonne or Mary Lou and ask to join the Cycling Sofits facebook group.\n\nHikes -Yikes: Over for now, although they may resume in the fall.\n\nTwice Weekly Meech Lake Swims: Winding down. Contact Penny, Jo-Ann, Mary Lou, Pat or Rosy and ask to join the Swimming Sofits facebook group.\n\n*******************************************************************************************\n\nWeekly Trail Running: Will start up in the fall. Contact Jo-Ann if interested.\n\nOccasional Mountain Biking: In the park, especially in the fall. Contact Jo-Ann or Susan R.\n\nOccasional Orienteering: This would be through the Ottawa Orienteering Club, and is a very fun way to get in a run in a pleasant new spot, while testing your map reading. Usually on a Sunday morning.\n\n\n\n \n\n \n\n ','Summer/Fall Activities','','inherit','open','closed','','1259-autosave-v1','','','2014-08-01 15:54:04','2014-08-01 19:54:04','',1259,'http://sofits.ca/2014/04/04/1259-autosave-v1/',0,'revision','',0),(1278,7,'2014-04-04 23:00:44','2014-04-05 03:00:44','Dryland Training resumes in mid September. In the meantime there are many possibilities to keep in shape. If you have more ideas, let Jo-Ann or Penny know and we will post them here. Weekly events will have their own private facebook page, to protect other Sofits from a steady bombardment of messages. Simply let the contact person know that you are interested and she will add your name to the group. (please ask to join only if you are intending to participate) Note that these activities are NOT COACHED.\r\n\r\n Yvonne and Anne\'s Friday Cycling and Sharon\'s specific Sunday Cycle-Strength This year they are ramping it up to train for Cape Breton. All are welcome. Stay tuned for more details. Those interested, please leave a comment here or on the Facebook announcement.\r\n\r\nWednesday Morning Runs: Blair Road and Aviation Museum area (on the river path). Easy, recovery runs, suitable for beginning runners, we can supply a beginning training plan and will encourage you. We gradually build to a max of 5 K. Very friendly group. Contact: Marg, Rosy or Jo-Ann.\r\n\r\nHikes -Yikes: Contact Rosy, Jo-Ann, Ila or Susan. These hikes will be serious training and not just a \"walk in the park\".\r\n\r\nTwice Weekly Meech Lake Swims: Early morning (well, how early depends on what the group decides). For this one you need a wetsuit and need to be comfortable swimming in open water. If we start on the later side of morning, you may also need a summer park pass. Although several of us use rescue cans, this swim is completely unsupported. We start at the end of May with about 15 minutes of swimming (brrr) , and swim longer each week, up to 60-90 minutes, or possibly more, depending on the group . We aim to swim regularly except during thunderstorms. Option to cycle or run afterwards on a quiet Meech Lake Road, on the north loop, or on trails. If you are training for triathlons, this is the perfect group for you. Contact Jo-Ann or Pauline or Cary.\r\n\r\nWeekly Trail Running: Starts after the snow is gone, short and easy, gradually building to an hour (or as long as you like) of hilly running. Possibly Saturday or Sunday mornings, early, before the bugs come out. May not be every week. Volunteers?\r\n\r\n*******************************************************************************************\r\n\r\nOccasional Mountain Biking: in the park, especially in the fall. Volunteer?\r\n\r\nOccasional Orienteering: This would be through the Ottawa Orienteering Club, and is a very fun way to get in a run in a pleasant new spot, while testing your map reading.\r\n\r\nOccasional Canoe Trips: day trips or longer. Propose away!\r\n\r\n \r\n\r\n \r\n\r\n ','Summer Activities','','inherit','open','closed','','1259-revision-v1','','','2014-04-04 23:00:44','2014-04-05 03:00:44','',1259,'http://sofits.ca/2014/04/04/1259-revision-v1/',0,'revision','',0),(1279,7,'2014-04-04 23:03:53','2014-04-05 03:03:53','Dryland Training resumes in mid September. In the meantime there are many possibilities to keep in shape. If you have more ideas, let Jo-Ann or Penny know and we will post them here. Weekly events will have their own private facebook page, to protect other Sofits from a steady bombardment of messages. Simply let the contact person know that you are interested and she will add your name to the group. (please ask to join only if you are intending to participate). \r\n\r\n Yvonne and Anne\'s Friday Cycling and Sharon\'s specific Sunday Cycle-Strength This year they are ramping it up to train for Cape Breton. All are welcome. Stay tuned for more details. Those interested, please leave a comment here or on the Facebook announcement.\r\n\r\nWednesday Morning Runs: Blair Road and Aviation Museum area (on the river path). Easy, recovery runs, suitable for beginning runners, we can supply a beginning training plan and will encourage you. We gradually build to a max of 5 K. Very friendly group. Contact: Marg, Rosy or Jo-Ann.\r\n\r\nHikes -Yikes: Contact Rosy, Jo-Ann, Ila or Susan. These hikes will be serious training and not just a \"walk in the park\".\r\n\r\nTwice Weekly Meech Lake Swims: Early morning (well, how early depends on what the group decides). For this one you need a wetsuit and need to be comfortable swimming in open water. If we start on the later side of morning, you may also need a summer park pass. Although several of us use rescue cans, this swim is completely unsupported. We start at the end of May with about 15 minutes of swimming (brrr) , and swim longer each week, up to 60-90 minutes, or possibly more, depending on the group . We aim to swim regularly except during thunderstorms. Option to cycle or run afterwards on a quiet Meech Lake Road, on the north loop, or on trails. If you are training for triathlons, this is the perfect group for you. Contact Jo-Ann or Pauline or Cary.\r\n\r\nWeekly Trail Running: Starts after the snow is gone, short and easy, gradually building to an hour (or as long as you like) of hilly running. Occasional Saturday mornings, early, before the bugs come out.\r\n\r\n*******************************************************************************************\r\n\r\nOccasional Mountain Biking: in the park, especially in the fall. Volunteer?\r\n\r\nOccasional Orienteering: This would be through the Ottawa Orienteering Club, and is a very fun way to get in a run in a pleasant new spot, while testing your map reading.\r\n\r\nOccasional Canoe Trips: day trips or longer. Propose away!\r\n\r\n \r\n\r\n \r\n\r\n ','Summer Activities','','inherit','open','closed','','1259-revision-v1','','','2014-04-04 23:03:53','2014-04-05 03:03:53','',1259,'http://sofits.ca/2014/04/04/1259-revision-v1/',0,'revision','',0),(1280,7,'2014-04-05 22:04:20','2014-04-06 02:04:20','','140404_Sofits-Skate','','inherit','open','closed','','140404_sofits-skate','','','2014-04-05 22:04:20','2014-04-06 02:04:20','',1229,'http://sofits.ca/wp-content/uploads/140404_Sofits-Skate.jpg',0,'attachment','image/jpeg',0),(1281,7,'2014-04-05 22:04:24','2014-04-06 02:04:24','','Sofits','','inherit','open','closed','','sofits','','','2014-04-05 22:04:24','2014-04-06 02:04:24','',1229,'http://sofits.ca/wp-content/uploads/Sofits.jpg',0,'attachment','image/jpeg',0),(1282,7,'2014-04-05 22:04:48','2014-04-06 02:04:48','','Recent Sofit Photos','','inherit','open','closed','','1229-revision-v1','','','2014-04-05 22:04:48','2014-04-06 02:04:48','',1229,'http://sofits.ca/2014/04/05/1229-revision-v1/',0,'revision','',0),(1283,7,'2014-04-05 22:15:53','2014-04-06 02:15:53','Dryland Training resumes in mid September. In the meantime there are many possibilities to keep in shape. If you have more ideas, let Jo-Ann or Penny know and we will post them here. Weekly events will have their own private facebook page, to protect other Sofits from a steady bombardment of messages. Simply let the contact person know that you are interested and she will add your name to the group. (please ask to join only if you are intending to participate). \r\n\r\n Yvonne\'s Friday Cycling and Sharon\'s specific Sunday Cycle-Strength This year they are ramping it up to be in shape for their Cape Breton trip at the end of June. All are welcome to train with the group. Stay tuned for more details. Those interested, please leave a comment here or on the Facebook announcement.\r\n\r\nWednesday Morning Runs: Beacon hill North, Blair Road or the Aviation Museum area (usually on the river path). Easy, recovery runs, suitable for beginning runners, we can supply a beginning training plan and will encourage you. We gradually build to a max of 5 K. Very relaxed, friendly group. Contact: Marg, Rosy or Jo-Ann.\r\n\r\nHikes -Yikes: Contact Rosy, Jo-Ann, Ila or Susan. These hikes will be serious training, culminating in early August and not just a \"walk in the park\". (Picture climbing and descending the Luskville-to- Firetower trail multiple times in a row. )\r\n\r\nTwice Weekly Meech Lake Swims: Early morning (well, how early depends on what the group decides). For this one you need a wetsuit and need to be comfortable swimming in open water. If we start on the later side of morning, you may also need a summer park pass. Although several of us use rescue cans, this swim is completely unsupported. We start at the end of May with about 15 minutes of swimming (brrr) , and swim longer each week, up to about 3 or 4 K, depending on the group . We aim to swim regularly except during thunderstorms. Option to cycle or run afterwards on a quiet Meech Lake Road, on the north loop, or on trails. If you are thinking of training for triathlons, this is the perfect group for you. Contact Jo-Ann or Pauline or Cary.\r\n\r\n*******************************************************************************************\r\n\r\nWeekly Trail Running: Most likely to start mid summer or fall, short and easy, gradually building to an hour (or as long as you like) of hilly running. Weekend mornings.\r\n\r\nOccasional Mountain Biking: In the park, especially in the fall.\r\n\r\nOccasional Orienteering: This would be through the Ottawa Orienteering Club, and is a very fun way to get in a run in a pleasant new spot, while testing your map reading.\r\n\r\nOccasional Canoe Trips: Day trips or longer. Propose away!\r\n\r\n \r\n\r\n \r\n\r\n ','Summer Activities','','inherit','open','closed','','1259-revision-v1','','','2014-04-05 22:15:53','2014-04-06 02:15:53','',1259,'http://sofits.ca/2014/04/05/1259-revision-v1/',0,'revision','',0),(1284,7,'2014-04-05 22:16:16','2014-04-06 02:16:16','Dryland Training resumes in mid September. In the meantime there are many possibilities to keep in shape. If you have more ideas, let Jo-Ann or Penny know and we will post them here. Weekly events will have their own private facebook page, to protect other Sofits from a steady bombardment of messages. Simply let the contact person know that you are interested and she will add your name to the group. (please ask to join only if you are intending to participate). \r\n\r\n Yvonne\'s Friday Cycling and Sharon\'s Specific Sunday Cycle-Strength This year they are ramping it up to be in shape for their Cape Breton trip at the end of June. All are welcome to train with the group. Stay tuned for more details. Those interested, please leave a comment here or on the Facebook announcement.\r\n\r\nWednesday Morning Runs: Beacon hill North, Blair Road or the Aviation Museum area (usually on the river path). Easy, recovery runs, suitable for beginning runners, we can supply a beginning training plan and will encourage you. We gradually build to a max of 5 K. Very relaxed, friendly group. Contact: Marg, Rosy or Jo-Ann.\r\n\r\nHikes -Yikes: Contact Rosy, Jo-Ann, Ila or Susan. These hikes will be serious training, culminating in early August and not just a \"walk in the park\". (Picture climbing and descending the Luskville-to- Firetower trail multiple times in a row. )\r\n\r\nTwice Weekly Meech Lake Swims: Early morning (well, how early depends on what the group decides). For this one you need a wetsuit and need to be comfortable swimming in open water. If we start on the later side of morning, you may also need a summer park pass. Although several of us use rescue cans, this swim is completely unsupported. We start at the end of May with about 15 minutes of swimming (brrr) , and swim longer each week, up to about 3 or 4 K, depending on the group . We aim to swim regularly except during thunderstorms. Option to cycle or run afterwards on a quiet Meech Lake Road, on the north loop, or on trails. If you are thinking of training for triathlons, this is the perfect group for you. Contact Jo-Ann or Pauline or Cary.\r\n\r\n*******************************************************************************************\r\n\r\nWeekly Trail Running: Most likely to start mid summer or fall, short and easy, gradually building to an hour (or as long as you like) of hilly running. Weekend mornings.\r\n\r\nOccasional Mountain Biking: In the park, especially in the fall.\r\n\r\nOccasional Orienteering: This would be through the Ottawa Orienteering Club, and is a very fun way to get in a run in a pleasant new spot, while testing your map reading.\r\n\r\nOccasional Canoe Trips: Day trips or longer. Propose away!\r\n\r\n \r\n\r\n \r\n\r\n ','Summer Activities','','inherit','open','closed','','1259-revision-v1','','','2014-04-05 22:16:16','2014-04-06 02:16:16','',1259,'http://sofits.ca/2014/04/05/1259-revision-v1/',0,'revision','',0),(1285,7,'2014-04-05 22:17:35','2014-04-06 02:17:35','','Recent Sofit Photos','','inherit','open','closed','','1229-revision-v1','','','2014-04-05 22:17:35','2014-04-06 02:17:35','',1229,'http://sofits.ca/2014/04/05/1229-revision-v1/',0,'revision','',0),(1292,7,'2014-04-05 22:31:50','2014-04-06 02:31:50','
Please comment if you know of other links of general interest.
\r\nMission Possible: half marathon, 5K and 2-person half marathon relay - Nov. 8 at Marshes Golf Course on Terry Fox Drive\r\n\r\nOttawa Run Guide: a complete schedule of road and trail running races in and around Ottawa\r\n\r\nCanadian Ski Marathon: Feb. 7-8, 2015\r\n\r\nGatineau Loppet: Feb. 13, 14, 15, 2015\r\n\r\n \r\n
Past events:
\r\nTour du Ponts: 100/145 km bike ride - October 4, 2014: Quyon to Portage du Fort / beyond\r\n\r\nSears Great Canadian Run Ottawa - October 4, 2014\r\n\r\n100km relay - teams of up to 20 runners\r\n\r\nMEC Century Ride: September 14. Distances are 55km or 100 km on paved road - or 80km on gravel road. Meet up at Alice\'s in Carp at the end of the ride!\r\n\r\nBring on the Bay 3 km swim- July 12, 2014\r\n\r\nEmilies Run - June 21, 2014; 5km and Half-Marathon Distance\r\n\r\nPerth Triathalon and Duathalon - June 2, 2014\r\n\r\nOttawa Race Weekend - May 25-25: 2, 5, 10 km; marathon, half-marathon\r\n\r\nColonel By Classic on May 17 - 1, 3 and 8km\r\n\r\nMEC Ottawa Race 3 - TRAIL TESTER - Camp Fortune - Sunday, May 4, 2014\r\n\r\nMufferaw Joe 2014, 80 or 130km bike ride from Quyon - May 3, 2014\r\n\r\nWakefield Covered Bridge Run and Duathalon - May 3 and 4, 2014','RACES and EVENTS','','inherit','open','closed','','93-autosave-v1','','','2014-11-05 07:30:51','2014-11-05 12:30:51','',93,'http://sofits.ca/2014/04/12/93-autosave-v1/',0,'revision','',0),(1310,7,'2014-04-12 21:07:53','2014-04-13 01:07:53','
Upcoming events:
\r\n \r\n\r\nWakefield Covered Bridge Run and Duathalon - May 3 and 4, 2014\r\n\r\nPerth Triathalon and Duathalon - June 2, 2014\r\n\r\n\r\nBring on the Bay 3 km swim- July 12, 2014\r\n\r\n \r\n\r\n \r\n\r\n[yop_poll id=\"13\"]','RACES and EVENTS','','inherit','open','closed','','93-revision-v1','','','2014-04-12 21:07:53','2014-04-13 01:07:53','',93,'http://sofits.ca/2014/04/12/93-revision-v1/',0,'revision','',0),(1311,7,'2014-04-12 21:12:31','2014-04-13 01:12:31','
Upcoming events:
\r\n \r\n\r\nWakefield Covered Bridge Run and Duathalon - May 3 and 4, 2014\r\n\r\nPerth Triathalon and Duathalon - June 2, 2014\r\n\r\nBring on the Bay 3 km swim- July 12, 2014\r\n\r\n ','RACES and EVENTS','','inherit','open','closed','','93-revision-v1','','','2014-04-12 21:12:31','2014-04-13 01:12:31','',93,'http://sofits.ca/2014/04/12/93-revision-v1/',0,'revision','',0),(1314,7,'2014-04-14 19:34:28','2014-04-14 23:34:28','Dryland Training resumes in mid September. In the meantime there are many possibilities to keep in shape. If you have more ideas, let Jo-Ann or Penny know and we will post them here. Weekly events will have their own private facebook page, to protect other Sofits from a steady bombardment of messages. Simply let the contact person know that you are interested and she will add your name to the group. (please ask to join only if you are intending to participate). \r\n\r\n Yvonne\'s Friday Cycling and Sharon\'s Specific Sunday Cycle-Strength This year they are ramping it up to be in shape for their Cape Breton trip at the end of June. All are welcome to train with the group. First cycle is April 18. For more details, contact Penny.\r\n\r\nWednesday Morning Runs: Beacon hill North, Blair Road or the Aviation Museum area (usually on the river path). Easy, recovery runs, suitable for beginning runners, we can supply a beginning training plan and will encourage you. We gradually build to a max of 5 K. Very relaxed, friendly group. Contact: Marg, Rosy or Jo-Ann.\r\n\r\nHikes -Yikes: Contact Rosy, Jo-Ann, Ila or Susan. These hikes will be serious training, culminating in early August and not just a \"walk in the park\". (Picture climbing and descending the Luskville-to- Firetower trail multiple times in a row. )\r\n\r\nTwice Weekly Meech Lake Swims: Early morning (well, how early depends on what the group decides). For this one you need a wetsuit and need to be comfortable swimming in open water. If we start on the later side of morning, you may also need a summer park pass. Although several of us use rescue cans, this swim is completely unsupported. We start at the end of May with about 15 minutes of swimming (brrr) , and swim longer each week, up to about 3 or 4 K, depending on the group . We aim to swim regularly except during thunderstorms. Option to cycle or run afterwards on a quiet Meech Lake Road, on the north loop, or on trails. If you are thinking of training for triathlons, this is the perfect group for you. Contact Jo-Ann or Pauline or Cary.\r\n\r\n*******************************************************************************************\r\n\r\nWeekly Trail Running: Most likely to start mid summer or fall, short and easy, gradually building to an hour (or as long as you like) of hilly running. Weekend mornings.\r\n\r\nOccasional Mountain Biking: In the park, especially in the fall.\r\n\r\nOccasional Orienteering: This would be through the Ottawa Orienteering Club, and is a very fun way to get in a run in a pleasant new spot, while testing your map reading.\r\n\r\nOccasional Canoe Trips: Day trips or longer. Propose away!\r\n\r\n \r\n\r\n \r\n\r\n ','Summer Activities','','inherit','open','closed','','1259-revision-v1','','','2014-04-14 19:34:28','2014-04-14 23:34:28','',1259,'http://sofits.ca/2014/04/14/1259-revision-v1/',0,'revision','',0),(1322,7,'2014-04-26 17:43:01','2014-04-26 21:43:01','
\r\n \r\n\r\nMufferaw Joe 2014, 80 or 130km bike ride from Quyon - May 3, 2014\r\n\r\nWakefield Covered Bridge Run and Duathalon - May 3 and 4, 2014\r\n\r\nMEC Ottawa Race 3 - TRAIL TESTER - Camp Fortune - Sunday, May 4, 2014\r\n\r\nPerth Triathalon and Duathalon - June 2, 2014\r\n\r\nBring on the Bay 3 km swim- July 12, 2014\r\n\r\n \r\n\r\n ','RACES and EVENTS','','inherit','open','closed','','93-revision-v1','','','2014-04-27 19:49:50','2014-04-27 23:49:50','',93,'http://sofits.ca/2014/04/27/93-revision-v1/',0,'revision','',0),(1326,7,'2014-04-28 12:41:25','2014-04-28 16:41:25','We start dryland training mid September. Check back later and keep busy until then!','FRIDAY TRAINING','','inherit','open','closed','','29-revision-v1','','','2014-04-28 12:41:25','2014-04-28 16:41:25','',29,'http://sofits.ca/2014/04/28/29-revision-v1/',0,'revision','',0),(1327,7,'2014-04-28 12:47:10','2014-04-28 16:47:10','Dryland Training resumes in mid September. In the meantime there is lots going on! Here are a few of the things. Feel free to generate your own activities as well! All specific info is posted on Facebook. \r\n\r\n Yvonne\'s Friday Cycling and Sharon\'s Specific Sunday Cycle-Strength This year they are ramping it up to be in shape for their Cape Breton trip at the end of June. All are welcome to train with the group. First cycle is April 18. For more details, contact Penny.\r\n\r\nWednesday Morning Runs: Beacon hill North, Blair Road or the Aviation Museum area (usually on the river path). Easy, recovery runs, suitable for beginning runners, we can supply a beginning training plan and will encourage you. We gradually build to a max of 5 K. Very relaxed, friendly group. Contact: Marg, Rosy or Jo-Ann.\r\n\r\nHikes -Yikes: Contact Rosy, Jo-Ann, Ila or Susan. These hikes will be serious training, culminating in early August and not just a \"walk in the park\". (Picture climbing and descending the Luskville-to- Firetower trail multiple times in a row. )\r\n\r\nTwice Weekly Meech Lake Swims: Early morning (well, how early depends on what the group decides). For this one you need a wetsuit and need to be comfortable swimming in open water. If we start on the later side of morning, you may also need a summer park pass. Although several of us use rescue cans, this swim is completely unsupported. We start at the end of May with about 15 minutes of swimming (brrr) , and swim longer each week, up to about 3 or 4 K, depending on the group . We aim to swim regularly except during thunderstorms. Option to cycle or run afterwards on a quiet Meech Lake Road, on the north loop, or on trails. If you are thinking of training for triathlons, this is the perfect group for you. Contact Jo-Ann or Pauline or Cary.\r\n\r\n*******************************************************************************************\r\n\r\nWeekly Trail Running: Most likely to start mid summer or fall, short and easy, gradually building to an hour (or as long as you like) of hilly running. Weekend mornings.\r\n\r\nOccasional Mountain Biking: In the park, especially in the fall.\r\n\r\nOccasional Orienteering: This would be through the Ottawa Orienteering Club, and is a very fun way to get in a run in a pleasant new spot, while testing your map reading.\r\n\r\nOccasional Canoe Trips: Day trips or longer. Propose away!\r\n\r\n \r\n\r\n \r\n\r\n ','Summer Activities','','inherit','open','closed','','1259-revision-v1','','','2014-04-28 12:47:10','2014-04-28 16:47:10','',1259,'http://sofits.ca/2014/04/28/1259-revision-v1/',0,'revision','',0),(1328,7,'2014-05-02 10:03:28','2014-05-02 14:03:28','
Do regular weight bearing aerobic training now: running, fast hiking, hill walking, etc.
\r\n
Get those connections strengthened: do a small amount of skipping and jumping each week.
\r\n
Do core strengthening 2 to 3 times a week - planks, bridges, squats and lunges etc.
\r\n
Lift weights. Hire a trainer for instruction if you are unsure how to lift safely.
\r\n
Stretch after you work out, whatever obstinate body parts you know you have.
\r\n
\r\nIt\'s no fun to be side-lined by injuries and our age group is more susceptible than 30 year-olds. Start easy, work consistently and gradually to increase what you can do. If you hope to run and jump at our practices, it\'s too late to start it in September.','FALL TRAINING! ARE YOU READY?','','publish','open','closed','','fall-training-begins-be-ready','','','2014-10-08 11:44:32','2014-10-08 15:44:32','',0,'http://sofits.ca/?p=1339',0,'post','',0),(1340,7,'2014-08-01 15:38:03','2014-08-01 19:38:03','
\r\n
Mid September - it\'s coming fast!
\r\n
Do regular weight bearing aerobic training now: running, fast hiking, hill walking, etc.
\r\n
Get those connections strengthened by doing a small amount of skipping and jumping each week.
\r\n
Do some core strengthening 2 to 3 times a week - planks, bridges, squats and lunges etc.
\r\n
Lift weights. Hire a trainer for instruction if you are unsure how to lift safely.
\r\n
Stretch after you work out, whatever obstinate body parts you know you have.
\r\n
\r\nIt\'s no fun to be side-lined by injuries and our age group is more susceptible than 30 year olds. Start easy and work consistently and gradually to increase what you can do. If you want to be able to run and jump at our practices, it\'s too late to start it all in the fall.','FALL TRAINING BEGINS! BE READY!','','inherit','open','closed','','1339-revision-v1','','','2014-08-01 15:38:03','2014-08-01 19:38:03','',1339,'http://sofits.ca/2014/08/01/1339-revision-v1/',0,'revision','',0),(1341,7,'2014-08-01 15:40:23','2014-08-01 19:40:23','
\n
Mid September is coming fast!
\n
Do regular weight bearing aerobic training now: running, fast hiking, hill walking, etc.
\n
Get those connections strengthened: do a small amount of skipping and jumping each week.
\n
Do core strengthening 2 to 3 times a week - planks, bridges, squats and lunges etc.
\n
Lift weights. Hire a trainer for instruction if you are unsure how to lift safely.
\n
Stretch after you work out, whatever obstinate body parts you know you have.
\n
\nIt\'s no fun to be side-lined by injuries and our age group is more susceptible than 30 year-olds. Start easy, work consistently and gradually to increase what you can do. If you plan to run and jump at our practices, it\'s too late to start it all in the fall.','FALL TRAINING BEGINS! BE READY!','','inherit','open','closed','','1339-autosave-v1','','','2014-08-01 15:40:23','2014-08-01 19:40:23','',1339,'http://sofits.ca/2014/08/01/1339-autosave-v1/',0,'revision','',0),(1342,7,'2014-08-01 15:40:48','2014-08-01 19:40:48','
\r\n
Mid September is coming fast!
\r\n
Do regular weight bearing aerobic training now: running, fast hiking, hill walking, etc.
\r\n
Get those connections strengthened: do a small amount of skipping and jumping each week.
\r\n
Do core strengthening 2 to 3 times a week - planks, bridges, squats and lunges etc.
\r\n
Lift weights. Hire a trainer for instruction if you are unsure how to lift safely.
\r\n
Stretch after you work out, whatever obstinate body parts you know you have.
\r\n
\r\nIt\'s no fun to be side-lined by injuries and our age group is more susceptible than 30 year-olds. Start easy, work consistently and gradually to increase what you can do. If you hope to run and jump at our practices, it\'s too late to start it in September.','FALL TRAINING! BE READY!','','inherit','open','closed','','1339-revision-v1','','','2014-08-01 15:40:48','2014-08-01 19:40:48','',1339,'http://sofits.ca/2014/08/01/1339-revision-v1/',0,'revision','',0),(1343,7,'2014-08-01 15:41:23','2014-08-01 19:41:23','
\r\n
Mid September is coming fast!
\r\n
Do regular weight bearing aerobic training now: running, fast hiking, hill walking, etc.
\r\n
Get those connections strengthened: do a small amount of skipping and jumping each week.
\r\n
Do core strengthening 2 to 3 times a week - planks, bridges, squats and lunges etc.
\r\n
Lift weights. Hire a trainer for instruction if you are unsure how to lift safely.
\r\n
Stretch after you work out, whatever obstinate body parts you know you have.
\r\n
\r\nIt\'s no fun to be side-lined by injuries and our age group is more susceptible than 30 year-olds. Start easy, work consistently and gradually to increase what you can do. If you hope to run and jump at our practices, it\'s too late to start it in September.','FALL TRAINING! ARE YOU READY?','','inherit','open','closed','','1339-revision-v1','','','2014-08-01 15:41:23','2014-08-01 19:41:23','',1339,'http://sofits.ca/2014/08/01/1339-revision-v1/',0,'revision','',0),(1344,7,'2014-08-01 15:46:30','2014-08-01 19:46:30',' \r\n\r\n Yvonne\'s and Anne\'s Friday Cycling Contact Anne, Penny, Yvonne or Mary Lou and ask to join the Sofits Cycling facebook group.\r\n\r\nHikes -Yikes: Over for now, although they may resume in the fall.\r\n\r\nTwice Weekly Meech Lake Swims: Ongoing. Contact Penny or Jo-Ann and ask to join the swimming Sofits facebook group.\r\n\r\n*******************************************************************************************\r\n\r\nWeekly Trail Running: Will start up in the fall. Contact Jo-Ann if interested.\r\n\r\nOccasional Mountain Biking: In the park, especially in the fall. Contact Jo-Ann or Susan R.\r\n\r\nOccasional Orienteering: This would be through the Ottawa Orienteering Club, and is a very fun way to get in a run in a pleasant new spot, while testing your map reading.\r\n\r\nOccasional Canoe Trips: Day trips or longer. Propose away!\r\n\r\n \r\n\r\n \r\n\r\n ','Summer Activities','','inherit','open','closed','','1259-revision-v1','','','2014-08-01 15:46:30','2014-08-01 19:46:30','',1259,'http://sofits.ca/2014/08/01/1259-revision-v1/',0,'revision','',0),(1345,7,'2014-08-01 15:46:41','2014-08-01 19:46:41',' \r\n\r\n Yvonne\'s and Anne\'s Friday Cycling Contact Anne, Penny, Yvonne or Mary Lou and ask to join the Sofits Cycling facebook group.\r\n\r\nHikes -Yikes: Over for now, although they may resume in the fall.\r\n\r\nTwice Weekly Meech Lake Swims: Ongoing. Contact Penny or Jo-Ann and ask to join the swimming Sofits facebook group.\r\n\r\n*******************************************************************************************\r\n\r\nWeekly Trail Running: Will start up in the fall. Contact Jo-Ann if interested.\r\n\r\nOccasional Mountain Biking: In the park, especially in the fall. Contact Jo-Ann or Susan R.\r\n\r\nOccasional Orienteering: This would be through the Ottawa Orienteering Club, and is a very fun way to get in a run in a pleasant new spot, while testing your map reading.\r\n\r\nOccasional Canoe Trips: Day trips or longer. Propose away!\r\n\r\n \r\n\r\n \r\n\r\n ','Summer/Fall Activities','','inherit','open','closed','','1259-revision-v1','','','2014-08-01 15:46:41','2014-08-01 19:46:41','',1259,'http://sofits.ca/2014/08/01/1259-revision-v1/',0,'revision','',0),(1346,7,'2014-08-01 15:47:48','2014-08-01 19:47:48','','Snowless Sofits','','inherit','open','closed','','1248-revision-v1','','','2014-08-01 15:47:48','2014-08-01 19:47:48','',1248,'http://sofits.ca/2014/08/01/1248-revision-v1/',0,'revision','',0),(1347,7,'2014-08-01 15:50:00','2014-08-01 19:50:00','Yvonne\'s and Anne\'s Friday Cycling Contact Anne, Penny, Yvonne or Mary Lou and ask to join the Sofits Cycling facebook group.\r\n\r\nHikes -Yikes: Over for now, although they may resume in the fall.\r\n\r\nTwice Weekly Meech Lake Swims: Ongoing. Contact Penny or Jo-Ann and ask to join the swimming Sofits facebook group.\r\n\r\n*******************************************************************************************\r\n\r\nWeekly Trail Running: Will start up in the fall. Contact Jo-Ann if interested.\r\n\r\nOccasional Mountain Biking: In the park, especially in the fall. Contact Jo-Ann or Susan R.\r\n\r\nOccasional Orienteering: This would be through the Ottawa Orienteering Club, and is a very fun way to get in a run in a pleasant new spot, while testing your map reading. Usually on a Sunday morning.\r\n\r\n\r\n\r\n \r\n\r\n \r\n\r\n ','Summer/Fall Activities','','inherit','open','closed','','1259-revision-v1','','','2014-08-01 15:50:00','2014-08-01 19:50:00','',1259,'http://sofits.ca/2014/08/01/1259-revision-v1/',0,'revision','',0),(1348,7,'2014-08-01 15:51:42','2014-08-01 19:51:42','','SNOWY SOFITS','','inherit','open','closed','','1229-revision-v1','','','2014-08-01 15:51:42','2014-08-01 19:51:42','',1229,'http://sofits.ca/2014/08/01/1229-revision-v1/',0,'revision','',0),(1349,7,'2014-08-01 15:52:30','2014-08-01 19:52:30','','SNOWLESS SOFITS','','inherit','open','closed','','1248-revision-v1','','','2014-08-01 15:52:30','2014-08-01 19:52:30','',1248,'http://sofits.ca/2014/08/01/1248-revision-v1/',0,'revision','',0),(1350,7,'2014-08-01 15:54:16','2014-08-01 19:54:16','Yvonne\'s and Anne\'s Friday Cycling Contact Anne, Penny, Yvonne or Mary Lou and ask to join the Cycling Sofits facebook group.\r\n\r\nHikes -Yikes: Over for now, although they may resume in the fall.\r\n\r\nTwice Weekly Meech Lake Swims: Winding down. Contact Penny, Jo-Ann, Mary Lou, Pat or Rosy and ask to join the Swimming Sofits facebook group.\r\n\r\n*******************************************************************************************\r\n\r\nWeekly Trail Running: Will start up in the fall. Contact Jo-Ann if interested.\r\n\r\nOccasional Mountain Biking: In the park, especially in the fall. Contact Jo-Ann or Susan R.\r\n\r\nOccasional Orienteering: This would be through the Ottawa Orienteering Club, and is a very fun way to get in a run in a pleasant new spot, while testing your map reading. Usually on a Sunday morning.\r\n\r\n\r\n\r\n \r\n\r\n \r\n\r\n ','Summer/Fall Activities','','inherit','open','closed','','1259-revision-v1','','','2014-08-01 15:54:16','2014-08-01 19:54:16','',1259,'http://sofits.ca/2014/08/01/1259-revision-v1/',0,'revision','',0),(1351,7,'2014-08-01 15:54:35','2014-08-01 19:54:35','Yvonne\'s and Anne\'s Friday Cycling Contact Anne, Penny, Yvonne or Mary Lou and ask to join the Cycling Sofits facebook group.\r\n\r\nHikes -Yikes: Over for now, although they may resume in the fall.\r\n\r\nTwice Weekly Meech Lake Swims: Winding down. Contact Penny, Jo-Ann, Mary Lou, Pat or Rosy and ask to join the Swimming Sofits facebook group.\r\n\r\n*******************************************************************************************\r\n\r\nWeekly Trail Running: Will start up in the fall. Contact Jo-Ann if interested.\r\n\r\nOccasional Mountain Biking: In the park, especially in the fall. Contact Jo-Ann or Susan R.\r\n\r\nOccasional Orienteering: This would be through the Ottawa Orienteering Club, and is a very fun way to get in a run in a pleasant new spot, while testing your map reading. Usually on a Sunday morning.\r\n\r\n\r\n\r\n \r\n\r\n \r\n\r\n ','SUMMER/FALL ACTIVITIES','','inherit','open','closed','','1259-revision-v1','','','2014-08-01 15:54:35','2014-08-01 19:54:35','',1259,'http://sofits.ca/2014/08/01/1259-revision-v1/',0,'revision','',0),(1353,7,'2014-08-12 10:27:57','2014-08-12 14:27:57','
Upcoming events:
\r\nOttawa Run Guide: a complete schedule of road and trail running races in and around Ottawa\r\n\r\nSears Great Canadian Run Ottawa - October 4, 2014\r\n100km relay - teams of up to 20 runners\r\n\r\n \r\n
Past events:
\r\nBring on the Bay 3 km swim- July 12, 2014\r\n\r\nEmilies Run - June 21, 2014; 5km and Half-Marathon Distance\r\n\r\nPerth Triathalon and Duathalon - June 2, 2014\r\n\r\nOttawa Race Weekend - May 25-25: 2, 5, 10 km; marathon, half-marathon\r\n\r\nColonel By Classic on May 17 - 1, 3 and 8km\r\n\r\nMEC Ottawa Race 3 - TRAIL TESTER - Camp Fortune - Sunday, May 4, 2014\r\n\r\nMufferaw Joe 2014, 80 or 130km bike ride from Quyon - May 3, 2014\r\n\r\nWakefield Covered Bridge Run and Duathalon - May 3 and 4, 2014','RACES and EVENTS','','inherit','open','closed','','93-revision-v1','','','2014-08-12 10:27:57','2014-08-12 14:27:57','',93,'http://sofits.ca/2014/08/12/93-revision-v1/',0,'revision','',0),(1360,7,'2014-08-14 15:06:43','2014-08-14 19:06:43','(Anything here can be changed, just a working list)\r\n\r\nKathy: Assistant Dryland Coach\r\n\r\nSharon: Assistant Dryland Coach (strength specialist)\r\n\r\nBea:\r\n\r\nMargaret K: Time trial assistant\r\n\r\nRosy: Tech person\r\n\r\nPat: Assistant coach for Dryland /Skiing\r\n\r\nMeryl: In charge of shirt orders - yes let\'s have more shirts!\r\n\r\nAnn: Cycling coordinator\r\n\r\nYvonne: Cycling coordinator\r\n\r\nSusan R: Archive-photographer\r\n\r\nMary Lou: Waivers and forms\r\n\r\nMarg M: Attendance and end of year awards\r\n\r\n\r\nSusan O-H: Host a group party\r\n\r\nIla: Technical writer, to write up ski drills as they occur. \r\n\r\n\r\nJoanne, Julie and Cary: Healthy post-workout snacks\r\n\r\nMichele: Ski on NCC trails followed by Potluck\r\n\r\n\r\nCarol: \r\n\r\n\r\nJaney: Time trial assistant\r\n\r\nSandra:\r\n\r\n\r\nPenny: Assistant Web Master\r\n\r\nJennifer: Events (give her the info, she will type it up and send it to Penny for posting)','CO-OP LIST 2014-2015','','inherit','open','closed','','273-revision-v1','','','2014-08-14 15:06:43','2014-08-14 19:06:43','',273,'http://sofits.ca/2014/08/14/273-revision-v1/',0,'revision','',0),(1361,7,'2014-08-14 15:29:37','2014-08-14 19:29:37','(Anything here can be changed, just an in-progress list)\r\n\r\nKathy: Assistant Dryland Coach\r\n\r\nSharon: Assistant Dryland Coach (strength specialist)\r\n\r\nBea:\r\n\r\nMargaret K: Time trial assistant\r\n\r\nRosy: Tech person\r\n\r\nPat: Assistant coach for Dryland /Skiing\r\n\r\nMeryl: In charge of shirt orders - yes let\'s have more shirts!\r\n\r\nAnn: Cycling coordinator\r\n\r\nYvonne: Assistant Coach?\r\n\r\nSusan R: Archive-photographer\r\n\r\nMary Lou: Waivers and forms\r\n\r\nMarg M: Attendance and end of year awards\r\n\r\n\r\nSusan O-H: Host a group party\r\n\r\nIla: Technical writer, to write up ski drills as they occur. \r\n\r\n\r\nJoanne, Julie and Cary: Healthy post-workout snacks\r\n\r\nMichele: Ski on NCC trails followed by Potluck\r\n\r\n\r\nCarol: \r\n\r\n\r\nJaney: Time trial assistant?\r\n\r\nSandra:\r\n\r\n\r\nPenny: Assistant Web Master\r\n\r\nJennifer: Events (give her the info, she will type it up and send it to Penny for posting)\r\n\r\nPauline\r\n\r\nBarbara\r\n\r\nLinda\r\n\r\nMaria\r\n\r\nLiz\r\n\r\nElaine\r\n\r\nFay\r\n\r\nBonnie\r\n\r\n \r\n\r\nSuggestions for Jobs:\r\n\r\nResearch, plan and book yurts, cabins, or out of town ski trips for the group on a first come first served basis (not a private group. These could be training trips or just ski getaways. This is a big job and should be shared among at least 3 people and discussed with the coach before they are implimented.\r\n\r\nOrganize extra ski practice sessions (as once a week is not enough, and some prefer company).\r\n\r\nVideographer, to regularly capture our ski technique, edit the videos and post them to a secret youtube URL. This could also be a huge job and could involve several tech-savvy people.\r\n\r\nOther ideas? List them as a comment at the bottom of this page.\r\n\r\nBarbara\r\n\r\n ','CO-OP LIST 2014-2015','','inherit','open','closed','','273-revision-v1','','','2014-08-14 15:29:37','2014-08-14 19:29:37','',273,'http://sofits.ca/2014/08/14/273-revision-v1/',0,'revision','',0),(1362,7,'2014-08-14 15:32:53','2014-08-14 19:32:53','
List of Co-Op Possibilities 2014
\r\nKathy: Assistant Dryland Coach\r\n\r\nSharon: Assistant Dryland Coach (strength specialist)\r\n\r\nBea:\r\n\r\nMargaret K: Time trial assistant\r\n\r\nRosy: Tech person\r\n\r\nPat: Assistant coach for Dryland /Skiing\r\n\r\nMeryl: In charge of shirt orders - yes let\'s have more shirts!\r\n\r\nAnn: Cycling coordinator\r\n\r\nYvonne: Assistant Coach?\r\n\r\nSusan R: Archive-photographer\r\n\r\nMary Lou: Waivers and forms\r\n\r\nMarg M: End of year awards, and go-to person for new members who have questions.\r\n\r\n\r\nSusan O-H: Host a group party\r\n\r\nIla: Technical writer, to write up ski drills as they occur. \r\n\r\n\r\nJoanne, Julie and Cary: Healthy post-workout snacks\r\n\r\nMichele: Ski on NCC trails followed by Potluck\r\n\r\n\r\nCarol: \r\n\r\n\r\nJaney: Time trial assistant?\r\n\r\nSandra:\r\n\r\n\r\nPenny: Assistant Web Master\r\n\r\nJennifer: Events (give her the info, she will type it up and send it to Penny for posting)\r\n\r\nPauline\r\n\r\nBarbara\r\n\r\nLinda\r\n\r\nMaria\r\n\r\nLiz\r\n\r\nElaine\r\n\r\nFay\r\n\r\nBonnie\r\n\r\n \r\n
Suggestions for Jobs:
\r\nResearch, plan and book yurts, cabins, or out of town ski trips for the group on a first come first served basis (not a private group. These could be training trips or just ski getaways. This is a big job and should be shared among at least 3 people and discussed with the coach before they are implimented.\r\n\r\nOrganize extra ski practice sessions (as once a week is not enough, and some prefer company).\r\n\r\nVideographer, to regularly capture our ski technique, edit the videos and post them to a secret youtube URL. This could also be a huge job and could involve several tech-savvy people.\r\n\r\nOther ideas? List them as a comment at the bottom of this page.\r\n\r\nBarbara\r\n\r\n \r\n\r\nstrong','CO-OP LIST 2014-2015','','inherit','open','closed','','273-revision-v1','','','2014-08-14 15:32:53','2014-08-14 19:32:53','',273,'http://sofits.ca/2014/08/14/273-revision-v1/',0,'revision','',0),(1363,7,'2014-08-14 15:34:04','2014-08-14 19:34:04','
List of Co-Op Possibilities 2014
\r\nKathy: Assistant Dryland Coach\r\n\r\nSharon: Assistant Dryland Coach (strength specialist)\r\n\r\nBea:\r\n\r\nMargaret K: Time trial assistant\r\n\r\nRosy: Tech person\r\n\r\nPat: Assistant coach for Dryland /Skiing\r\n\r\nMeryl: In charge of shirt orders - yes let\'s have more shirts!\r\n\r\nAnn: Cycling coordinator\r\n\r\nYvonne: Assistant Coach?\r\n\r\nSusan R: Archive-photographer\r\n\r\nMary Lou: Waivers and forms\r\n\r\nMarg M: End of year awards, and go-to person for new members who have questions.\r\n\r\n\r\nSusan O-H: Host a group party\r\n\r\nIla: Technical writer, to write up ski drills as they occur. \r\n\r\n\r\nJoanne, Julie and Cary: Healthy post-workout snacks\r\n\r\nMichele: Ski on NCC trails followed by Potluck\r\n\r\n\r\nCarol: \r\n\r\n\r\nJaney: Time trial assistant?\r\n\r\nSandra:\r\n\r\n\r\nPenny: Assistant Web Master\r\n\r\nJennifer: Events (give her the info, she will type it up and send it to Penny for posting)\r\n\r\nPauline\r\n\r\nBarbara\r\n\r\nLinda\r\n\r\nMaria\r\n\r\nLiz\r\n\r\nElaine\r\n\r\nFay\r\n\r\nBonnie\r\n\r\n \r\n
Suggestions for Jobs:
\r\nResearch, plan and book yurts, cabins, or out of town ski trips for the group on a first come first served basis (not a private group. These could be training trips or just ski getaways. This is a big job and should be shared among at least 3 people and discussed with the coach before they are implimented.\r\n\r\nOrganize extra ski practice sessions (as once a week is not enough, and some prefer company).\r\n\r\nVideographer, to regularly capture our ski technique, edit the videos and post them to a secret youtube URL. This could also be a huge job and could involve several tech-savvy people.\r\n\r\nOther ideas? List them as a comment at the bottom of this page.\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n ','CO-OP LIST 2014-2015','','inherit','open','closed','','273-revision-v1','','','2014-08-14 15:34:04','2014-08-14 19:34:04','',273,'http://sofits.ca/2014/08/14/273-revision-v1/',0,'revision','',0),(1364,7,'2014-08-14 15:35:33','2014-08-14 19:35:33','
List of Co-Op Possibilities 2014
\r\nKathy: Assistant Dryland Coach\r\n\r\nSharon: Assistant Dryland Coach (strength specialist)\r\n\r\nBea:\r\n\r\nMargaret K: Time trial assistant\r\n\r\nRosy: Tech person\r\n\r\nPat: Assistant coach for Dryland /Skiing\r\n\r\nMeryl: In charge of shirt orders - yes let\'s have more shirts!\r\n\r\nAnn: Cycling coordinator\r\n\r\nYvonne: Assistant Coach?\r\n\r\nSusan R: Archive-photographer\r\n\r\nMary Lou: Waivers and forms\r\n\r\nMarg M: End of year awards, and go-to person for new members who have questions.\r\n\r\n\r\nSusan O-H: Host a group party\r\n\r\nIla: Technical writer, to write up ski drills as they occur. \r\n\r\n\r\nJoanne, Julie and Cary: Healthy post-workout snacks\r\n\r\nMichele: Ski on NCC trails followed by Potluck\r\n\r\n\r\nCarol: \r\n\r\n\r\nJaney: Time trial assistant?\r\n\r\nSandra:\r\n\r\n\r\nPenny: Assistant Web Master\r\n\r\nJennifer: Events (give her the info, she will type it up and send it to Penny for posting)\r\n\r\nPauline\r\n\r\nBarbara\r\n\r\nLinda\r\n\r\nMaria\r\n\r\nLiz\r\n\r\nElaine\r\n\r\nFay\r\n\r\nBonnie\r\n\r\n \r\n
Suggestions for Jobs:
\r\nResearch, plan and book yurts, cabins, or out of town ski trips for the group on a first come first served basis (not a private group. These could be training trips or just ski getaways. This is a big job and should be shared among at least 3 people and discussed with the coach before they are implimented.\r\n\r\nOrganize extra ski practice sessions (as once a week is not enough, and some prefer company).\r\n\r\nVideographer, to work with Jo-Ann in capturing and editing our ski-technique videos and posting them to a secret you tube URL. This is an important job and could involve several tech-savvy people.\r\n\r\nOther ideas? List them as a comment at the bottom of this page.\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n ','CO-OP LIST 2014-2015','','inherit','open','closed','','273-revision-v1','','','2014-08-14 15:35:33','2014-08-14 19:35:33','',273,'http://sofits.ca/2014/08/14/273-revision-v1/',0,'revision','',0),(1365,7,'2014-08-14 15:37:02','2014-08-14 19:37:02','
List of Co-Op Possibilities 2014
\r\n \r\n\r\nKathy: Assistant Dryland Coach\r\n\r\nSharon: Assistant Dryland Coach (strength specialist)\r\n\r\nBea:\r\n\r\nMargaret K: Time trial assistant\r\n\r\nRosy: Tech person\r\n\r\nPat: Assistant coach for Dryland /Skiing\r\n\r\nMeryl: In charge of shirt orders - yes let\'s have more shirts!\r\n\r\nAnn: Cycling coordinator\r\n\r\nYvonne: Assistant Coach?\r\n\r\nSusan R: Archive-photographer\r\n\r\nMary Lou: Waivers and forms\r\n\r\nMarg M: End of year awards, and go-to person for new members who have questions.\r\n\r\n\r\nSusan O-H: Host a group party\r\n\r\nIla: Technical writer, to write up ski drills as they occur. \r\n\r\n\r\nJoanne, Julie and Cary: Healthy post-workout snacks\r\n\r\nMichele: Ski on NCC trails followed by Potluck\r\n\r\n\r\nCarol: \r\n\r\n\r\nJaney: Time trial assistant?\r\n\r\nSandra:\r\n\r\n\r\nPenny: Assistant Web Master\r\n\r\nJennifer: Events (give her the info, she will type it up and send it to Penny for posting)\r\n\r\nPauline\r\n\r\nBarbara\r\n\r\nLinda\r\n\r\nMaria\r\n\r\nLiz\r\n\r\nElaine\r\n\r\nFay\r\n\r\nBonnie\r\n\r\n \r\n
Suggestions for Jobs:
\r\nResearch, plan and book yurts, cabins, or out of town ski trips for the group on a first come first served basis (not a private group. These could be training trips or just ski getaways. This is a big job and should be shared among at least 3 people and discussed with the coach before they are implimented.\r\n\r\nOrganize extra ski practice sessions (as once a week is not enough, and some prefer company).\r\n\r\nVideographer, to work with Jo-Ann in capturing and editing our ski-technique videos and posting them to a secret you tube URL. This is an important job and could involve several tech-savvy people.\r\n\r\nOther ideas? List them as a comment at the bottom of this page.\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n ','CO-OP LIST 2014-2015','','inherit','open','closed','','273-revision-v1','','','2014-08-14 15:37:02','2014-08-14 19:37:02','',273,'http://sofits.ca/2014/08/14/273-revision-v1/',0,'revision','',0),(1366,7,'2014-08-14 15:37:29','2014-08-14 19:37:29','
List in-progress of co-op possibilities 2014
\r\n \r\n\r\nKathy: Assistant Dryland Coach\r\n\r\nSharon: Assistant Dryland Coach (strength specialist)\r\n\r\nBea:\r\n\r\nMargaret K: Time trial assistant\r\n\r\nRosy: Tech person\r\n\r\nPat: Assistant coach for Dryland /Skiing\r\n\r\nMeryl: In charge of shirt orders - yes let\'s have more shirts!\r\n\r\nAnn: Cycling coordinator\r\n\r\nYvonne: Assistant Coach?\r\n\r\nSusan R: Archive-photographer\r\n\r\nMary Lou: Waivers and forms\r\n\r\nMarg M: End of year awards, and go-to person for new members who have questions.\r\n\r\n\r\nSusan O-H: Host a group party\r\n\r\nIla: Technical writer, to write up ski drills as they occur. \r\n\r\n\r\nJoanne, Julie and Cary: Healthy post-workout snacks\r\n\r\nMichele: Ski on NCC trails followed by Potluck\r\n\r\n\r\nCarol: \r\n\r\n\r\nJaney: Time trial assistant?\r\n\r\nSandra:\r\n\r\n\r\nPenny: Assistant Web Master\r\n\r\nJennifer: Events (give her the info, she will type it up and send it to Penny for posting)\r\n\r\nPauline\r\n\r\nBarbara\r\n\r\nLinda\r\n\r\nMaria\r\n\r\nLiz\r\n\r\nElaine\r\n\r\nFay\r\n\r\nBonnie\r\n\r\n \r\n
Suggestions for Jobs:
\r\nResearch, plan and book yurts, cabins, or out of town ski trips for the group on a first come first served basis (not a private group. These could be training trips or just ski getaways. This is a big job and should be shared among at least 3 people and discussed with the coach before they are implimented.\r\n\r\nOrganize extra ski practice sessions (as once a week is not enough, and some prefer company).\r\n\r\nVideographer, to work with Jo-Ann in capturing and editing our ski-technique videos and posting them to a secret you tube URL. This is an important job and could involve several tech-savvy people.\r\n\r\nOther ideas? List them as a comment at the bottom of this page.\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n ','CO-OP LIST 2014-2015','','inherit','open','closed','','273-revision-v1','','','2014-08-14 15:37:29','2014-08-14 19:37:29','',273,'http://sofits.ca/2014/08/14/273-revision-v1/',0,'revision','',0),(1367,7,'2014-08-14 15:38:11','2014-08-14 19:38:11','\r\nKathy: Assistant Dryland Coach\r\n\r\nSharon: Assistant Dryland Coach (strength specialist)\r\n\r\nBea:\r\n\r\nMargaret K: Time trial assistant\r\n\r\nRosy: Tech person\r\n\r\nPat: Assistant coach for Dryland /Skiing\r\n\r\nMeryl: In charge of shirt orders - yes let\'s have more shirts!\r\n\r\nAnn: Cycling coordinator\r\n\r\nYvonne: Assistant Coach?\r\n\r\nSusan R: Archive-photographer\r\n\r\nMary Lou: Waivers and forms\r\n\r\nMarg M: End of year awards, and go-to person for new members who have questions.\r\n\r\n\r\nSusan O-H: Host a group party\r\n\r\nIla: Technical writer, to write up ski drills as they occur. \r\n\r\n\r\nJoanne, Julie and Cary: Healthy post-workout snacks\r\n\r\nMichele: Ski on NCC trails followed by Potluck\r\n\r\n\r\nCarol: \r\n\r\n\r\nJaney: Time trial assistant?\r\n\r\nSandra:\r\n\r\n\r\nPenny: Assistant Web Master\r\n\r\nJennifer: Events (give her the info, she will type it up and send it to Penny for posting)\r\n\r\nPauline\r\n\r\nBarbara\r\n\r\nLinda\r\n\r\nMaria\r\n\r\nLiz\r\n\r\nElaine\r\n\r\nFay\r\n\r\nBonnie\r\n\r\n \r\n
Suggestions for Jobs:
\r\nResearch, plan and book yurts, cabins, or out of town ski trips for the group on a first come first served basis (not a private group. These could be training trips or just ski getaways. This is a big job and should be shared among at least 3 people and discussed with the coach before they are implimented.\r\n\r\nOrganize extra ski practice sessions (as once a week is not enough, and some prefer company).\r\n\r\nVideographer, to work with Jo-Ann in capturing and editing our ski-technique videos and posting them to a secret you tube URL. This is an important job and could involve several tech-savvy people.\r\n\r\nOther ideas? List them as a comment at the bottom of this page.\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n ','List in-progress of co-op possibilities 2014-2015 ','','inherit','open','closed','','273-revision-v1','','','2014-08-14 15:38:11','2014-08-14 19:38:11','',273,'http://sofits.ca/2014/08/14/273-revision-v1/',0,'revision','',0),(1368,7,'2014-08-14 15:39:28','2014-08-14 19:39:28','\r\nKathy: Assistant Dryland Coach\r\n\r\nSharon: Assistant Dryland Coach (strength specialist)\r\n\r\nBea:\r\n\r\nMargaret K: Time trial assistant\r\n\r\nRosy: Tech person\r\n\r\nPat: Assistant coach for Dryland /Skiing\r\n\r\nMeryl: In charge of shirt orders - yes let\'s have more shirts!\r\n\r\nAnn: Cycling coordinator\r\n\r\nYvonne: Assistant Coach?\r\n\r\nSusan R: Archive-photographer\r\n\r\nMary Lou: Waivers and forms\r\n\r\nMarg M: End of year awards, and go-to person for new members who have questions.\r\n\r\n\r\nSusan O-H: Host a group party\r\n\r\nIla: Technical writer, to write up ski drills as they occur. \r\n\r\n\r\nJoanne, Julie and Cary: Healthy post-workout snacks\r\n\r\nMichele: Ski on NCC trails followed by Potluck\r\n\r\n\r\nCarol: \r\n\r\n\r\nJaney: Time trial assistant?\r\n\r\nSandra:\r\n\r\n\r\nPenny: Assistant Web Master\r\n\r\nJennifer: Events (give her the info, she will type the details and send it to Penny for posting)\r\n\r\nPauline\r\n\r\nBarbara\r\n\r\nLinda\r\n\r\nMaria\r\n\r\nLiz\r\n\r\nElaine\r\n\r\nFay: Assistant Ski Coach for classic technique?\r\n\r\nBonnie\r\n\r\n \r\n
Suggestions for Jobs:
\r\nResearch, plan and book yurts, cabins, or out of town ski trips for the group on a first come first served basis (not a private group. These could be training trips or just ski getaways. This is a big job and should be shared among at least 3 people and discussed with the coach before they are implimented.\r\n\r\nOrganize extra ski practice sessions (as once a week is not enough, and some prefer company).\r\n\r\nVideographer, to work with Jo-Ann in capturing and editing our ski-technique videos and posting them to a secret you tube URL. This is an important job and could involve several tech-savvy people.\r\n\r\nOther ideas? List them as a comment at the bottom of this page.\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n ','List in-progress of co-op possibilities 2014-2015 ','','inherit','open','closed','','273-revision-v1','','','2014-08-14 15:39:28','2014-08-14 19:39:28','',273,'http://sofits.ca/2014/08/14/273-revision-v1/',0,'revision','',0),(1369,7,'2014-08-14 15:41:37','2014-08-14 19:41:37','\r\nKathy: Assistant Dryland Coach\r\n\r\nSharon: Assistant Dryland Coach (strength specialist)\r\n\r\nBea:\r\n\r\nMargaret K: Time trial assistant\r\n\r\nRosy: Tech person\r\n\r\nPat: Assistant coach for Dryland /Skiing\r\n\r\nMeryl: In charge of shirt orders - yes let\'s have more shirts!\r\n\r\nAnn: Cycling coordinator\r\n\r\nYvonne: Assistant Coach?\r\n\r\nSusan R: Archive-photographer\r\n\r\nMary Lou: Waivers and forms\r\n\r\nMarg M: End of year awards, and go-to person for new members who have questions.\r\n\r\n\r\nSusan O-H: Host a group party\r\n\r\nIla: Technical writer, to write up ski drills as they occur. \r\n\r\n\r\nJoanne, Julie and Cary: Healthy post-workout snacks\r\n\r\nMichele: Ski on NCC trails followed by Potluck\r\n\r\n\r\nCarol: \r\n\r\n\r\nJaney: Time trial assistant?\r\n\r\nSandra:\r\n\r\n\r\nPenny: Assistant Web Master\r\n\r\nJennifer: Events (give her the info, she will type the details and send it to Penny for posting)\r\n\r\nPauline\r\n\r\nBarbara\r\n\r\nLinda\r\n\r\nMaria\r\n\r\nLiz\r\n\r\nElaine\r\n\r\nFay: Assistant Ski Coach for classic technique?\r\n\r\nBonnie\r\n\r\n \r\n
Suggestions for Jobs:
\r\nResearch, plan and book yurts, cabins, or out of town ski trips for the Sofits on a first come first served basis (i.e not a private group of friends. ) These could be training trips or just ski getaways. This is a big job and should be shared among at least 3 people and discussed with the coach before they are implemented.\r\n\r\nOrganize extra ski practice sessions (as once a week is not enough, and some prefer company).\r\n\r\nVideographer, to work with Jo-Ann in capturing and editing our ski-technique videos and posting them to a secret you tube URL. This is an important job and could involve several tech-savvy people.\r\n\r\nOther ideas? List them as a comment at the bottom of this page.\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n ','List in-progress of co-op possibilities 2014-2015 ','','inherit','open','closed','','273-revision-v1','','','2014-08-14 15:41:37','2014-08-14 19:41:37','',273,'http://sofits.ca/2014/08/14/273-revision-v1/',0,'revision','',0),(1370,7,'2014-08-14 15:45:12','2014-08-14 19:45:12','\r\nKathy: Assistant Dryland Coach\r\n\r\nSharon: Assistant Dryland Coach (strength specialist)\r\n\r\nBea:\r\n\r\nMargaret K: Time trial assistant\r\n\r\nRosy: Tech person\r\n\r\nPat: Assistant coach for Dryland /Skiing\r\n\r\nMeryl: In charge of shirt orders - yes let\'s have more shirts!\r\n\r\nAnn: Cycling coordinator\r\n\r\nYvonne: Assistant Coach?\r\n\r\nSusan R: Archive-photographer\r\n\r\nMary Lou: Waivers and forms\r\n\r\nMarg M: People person! Go-to person for new members who have questions. Will contact frequent absentees to see if they wish to remain in the group. \r\n\r\n\r\nSusan O-H: Host a group party\r\n\r\nIla: Technical writer, to write up ski drills as they occur. \r\n\r\n\r\nJoanne, Julie and Cary: Healthy post-workout snacks\r\n\r\nMichele: Ski on NCC trails followed by Potluck\r\n\r\n\r\nCarol: \r\n\r\n\r\nJaney: Time trial assistant?\r\n\r\nSandra:\r\n\r\n\r\nPenny: Assistant Web Master\r\n\r\nJennifer: Events (give her the info, she will type the details and send it to Penny for posting)\r\n\r\nPauline: Awards for end of year party?\r\n\r\nBarbara\r\n\r\nLinda\r\n\r\nMaria\r\n\r\nLiz\r\n\r\nElaine\r\n\r\nFay: Assistant Ski Coach for classic technique?\r\n\r\nBonnie\r\n\r\n \r\n
Suggestions for Jobs:
\r\nResearch, plan and book yurts, cabins, or out of town ski trips for the Sofits on a first come first served basis (i.e not a private group of friends. ) These could be training trips or just ski getaways. This is a big job and should be shared among at least 3 people and discussed with the coach before they are implemented.\r\n\r\nOrganize extra ski practice sessions (as once a week is not enough, and some prefer company).\r\n\r\nVideographer, to work with Jo-Ann in capturing and editing our ski-technique videos and posting them to a secret you tube URL. This is an important job and could involve several tech-savvy people.\r\n\r\nOther ideas? List them as a comment at the bottom of this page.\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n ','List in-progress of co-op possibilities 2014-2015 ','','inherit','open','closed','','273-revision-v1','','','2014-08-14 15:45:12','2014-08-14 19:45:12','',273,'http://sofits.ca/2014/08/14/273-revision-v1/',0,'revision','',0),(1371,7,'2014-08-14 15:58:41','2014-08-14 19:58:41','\r\nKathy: Assistant Dryland Coach\r\n\r\nSharon: Assistant Dryland Coach (strength specialist)\r\n\r\nBea:\r\n\r\nMargaret K: Time trial assistant\r\n\r\nRosy: Tech person\r\n\r\nPat: Assistant coach for Dryland /Skiing\r\n\r\nMeryl: In charge of shirt orders - yes let\'s have more shirts!\r\n\r\nAnn: Cycling coordinator\r\n\r\nYvonne: Assistant Coach?\r\n\r\nSusan R: Archive-photographer\r\n\r\nMary Lou: Waivers and forms\r\n\r\nMarg M: People person! Go-to person for new members who have questions. Will contact frequent absentees to see if they wish to remain in the group. \r\n\r\n\r\nSusan O-H: Host a group party\r\n\r\nIla: Technical writer, to write up ski drills as they occur. \r\n\r\n\r\nJoanne, Julie and Cary: Healthy post-workout snacks\r\n\r\nMichele: Ski on NCC trails followed by Potluck\r\n\r\n\r\nCarol: \r\n\r\n\r\nJaney: Time trial assistant?\r\n\r\nSandra:\r\n\r\n\r\nPenny: Assistant Web Master\r\n\r\nJennifer: Events (give her the info, she will type the details and send it to Penny for posting)\r\n\r\nPauline: Awards for end of year party?\r\n\r\nBarbara\r\n\r\nLinda\r\n\r\nMaria\r\n\r\nLiz\r\n\r\nElaine\r\n\r\nFay: Assistant Ski Coach for classic technique?\r\n\r\nBonnie\r\n\r\n \r\n
Suggestions for Jobs:
\r\nResearch, plan and book yurts, cabins, or out of town ski trips for the Sofits on a first come first served basis (i.e not a private group of friends. ) These could be training trips or just ski getaways. This is a big job and should be shared among at least 3 people and discussed with the coach before they are implemented.\r\n\r\nOrganize extra ski practice sessions (as once a week is not enough, and some prefer company).\r\n\r\nVideographer, to work with Jo-Ann in capturing and editing our ski-technique videos and posting them to a secret you tube URL. This is an important job and could involve several tech-savvy people.\r\n\r\nWeekly email dispatcher: copy and send out the weekly details by old-fashioned email to the entire group, the day after it is posted on the website. Be the contact if anyone has a question or comment. Best shared between 2 people in case one is away.\r\n\r\nOther ideas? List them as a comment at the bottom of this page.\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n ','Co-op possibilities 2014-2015 ','','inherit','open','closed','','273-revision-v1','','','2014-08-14 15:58:41','2014-08-14 19:58:41','',273,'http://sofits.ca/2014/08/14/273-revision-v1/',0,'revision','',0),(1372,7,'2014-08-14 16:01:28','2014-08-14 20:01:28','\r\nKathy: Assistant Dryland Coach\r\n\r\nSharon: Assistant Dryland Coach (strength specialist)\r\n\r\nBea:\r\n\r\nMargaret K: Time trial assistant\r\n\r\nRosy: Tech person\r\n\r\nPat: Assistant coach for Dryland /Skiing\r\n\r\nMeryl: In charge of shirt orders - yes let\'s have more shirts!\r\n\r\nAnn: Cycling coordinator\r\n\r\nYvonne: Assistant Coach?\r\n\r\nSusan R: Archive-photographer\r\n\r\nMary Lou: Waivers and forms\r\n\r\nMarg M: People person! Go-to person for new members who have questions. Will contact frequent absentees to see if they wish to remain in the group. \r\n\r\n\r\nSusan O-H: Host a group party\r\n\r\nIla: Technical writer, to write up ski drills as they occur. \r\n\r\n\r\nJoanne, Julie and Cary: Healthy post-workout snacks\r\n\r\nMichele: Ski on NCC trails followed by Potluck\r\n\r\n\r\nCarol: \r\n\r\n\r\nJaney: Time trial assistant?\r\n\r\nSandra:\r\n\r\n\r\nPenny: Assistant Web Master\r\n\r\nJennifer: Events (give her the info, she will type the details and send it to Penny for posting)\r\n\r\nPauline: Awards for end of year party?\r\n\r\nBarbara\r\n\r\nLinda\r\n\r\nMaria\r\n\r\nLiz\r\n\r\nElaine\r\n\r\nFay: Assistant Ski Coach for classic technique?\r\n\r\nBonnie\r\n\r\n \r\n
Suggestions for Jobs:
\r\n
\r\n
Research, plan and book yurts, cabins, or out of town ski trips for the Sofits on a first come first served basis (i.e not a private group of friends. ) These could be training trips or just ski getaways. This is a big job and should be shared among at least 3 people and discussed with the coach before they are implemented.
\r\n
\r\n
\r\n
Organize extra regularly scheduled ski practice sessions (as once a week is not enough, and some prefer company). Could be classic or skate, or more than once a week, but open to the entire group, similar to summer activities.
\r\n
\r\n
\r\n
Videographer, to work with Jo-Ann in capturing and editing our ski-technique videos and posting them to a secret youtube URL. This is an important job and could involve several tech-savvy people.
\r\n
\r\n
\r\n
Weekly email dispatcher: copy and send out the weekly details by old-fashioned email to the entire group, the day after it is posted on the website. Be the contact if anyone has a question or comment. Best shared between 2 people in case one is away.
\r\n
\r\nOther ideas? List them as a comment at the bottom of this page.\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n ','Co-op possibilities 2014-2015 ','','inherit','open','closed','','273-revision-v1','','','2014-08-14 16:01:28','2014-08-14 20:01:28','',273,'http://sofits.ca/2014/08/14/273-revision-v1/',0,'revision','',0),(1379,7,'2014-08-14 16:26:22','2014-08-14 20:26:22','\r\nKathy: Assistant Dryland Coach\r\n\r\nSharon: Assistant Dryland Coach (strength specialist)\r\n\r\nBea:\r\n\r\nMargaret K: Time trial assistant\r\n\r\nRosy: Tech person\r\n\r\nPat: Assistant coach for Dryland /Skiing\r\n\r\nMeryl: In charge of shirt orders - yes let\'s have more shirts!\r\n\r\nAnn: Cycling coordinator\r\n\r\nYvonne: Assistant Coach?\r\n\r\nSusan R: Archive-photographer\r\n\r\nMary Lou: Waivers and forms\r\n\r\nMarg M: People person! Go-to person for new members who have questions. Will contact frequent absentees to see if they wish to remain in the group. \r\n\r\n\r\nSusan O-H: Host a group party\r\n\r\nIla: Technical writer, to write up ski drills as they occur. \r\n\r\n\r\nJoanne, Julie and Cary: Healthy post-workout snacks\r\n\r\nMichele: Ski on NCC trails followed by Potluck\r\n\r\n\r\nCarol: \r\n\r\n\r\nJaney: Time trial assistant?\r\n\r\nSandra:\r\n\r\n\r\nPenny: Assistant Web Master\r\n\r\nJennifer: Events (give her the info, she will type the details and send it to Penny for posting)\r\n\r\nPauline: Awards for end of year party?\r\n\r\nBarbara\r\n\r\nLinda\r\n\r\nMaria\r\n\r\nAnnemarieke\r\n\r\nLiz\r\n\r\nElaine\r\n\r\nFay: Assistant Ski Coach for classic technique?\r\n\r\nBonnie\r\n\r\n \r\n
Suggestions for Jobs:
\r\n
\r\n
Research, plan and book yurts, cabins, or out of town ski trips for the Sofits on a first come first served basis (i.e not a private group of friends. ) These could be training trips or just ski getaways. This is a big job and should be shared among at least 3 people and discussed with the coach before they are implemented.
\r\n
\r\n
\r\n
Organize extra regularly scheduled ski practice sessions (as once a week is not enough, and some prefer company). Could be classic or skate, or more than once a week, but open to the entire group, similar to summer activities.
\r\n
\r\n
\r\n
Videographer, to work with Jo-Ann in capturing and editing our ski-technique videos and posting them to a secret youtube URL. This is an important job and could involve several tech-savvy people.
\r\n
\r\n
\r\n
Weekly email dispatcher: copy and send out the weekly details by old-fashioned email to the entire group, the day after it is posted on the website. Be the contact if anyone has a question or comment. Best shared between 2 people in case one is away.
\r\n
\r\nOther ideas? List them as a comment at the bottom of this page.\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n ','Co-op possibilities 2014-2015 ','','inherit','open','closed','','273-revision-v1','','','2014-08-14 16:26:22','2014-08-14 20:26:22','',273,'http://sofits.ca/2014/08/14/273-revision-v1/',0,'revision','',0),(1380,7,'2014-08-14 16:27:52','2014-08-14 20:27:52','\r\nKathy: Assistant Dryland Coach\r\n\r\nSharon: Assistant Dryland Coach (strength specialist)\r\n\r\nBea:\r\n\r\nMargaret K: Time trial assistant\r\n\r\nRosy: Tech person\r\n\r\nPat: Assistant coach for Dryland /Skiing\r\n\r\nMeryl: In charge of shirt orders - yes let\'s have more shirts!\r\n\r\nAnn: Cycling coordinator\r\n\r\nYvonne: Assistant Coach?\r\n\r\nSusan R: Archive-photographer\r\n\r\nMary Lou: Waivers and forms\r\n\r\nMarg M: People person! Go-to person for new members who have questions. Will contact frequent absentees to see if they wish to remain in the group. \r\n\r\n\r\nSusan O-H: Host a group party\r\n\r\nIla: Technical writer, to write up ski drills as they occur. \r\n\r\n\r\nJoanne, Julie and Cary: Healthy post-workout snacks\r\n\r\nMichele: Ski on NCC trails followed by Potluck\r\n\r\n\r\nCarol: \r\n\r\n\r\nJaney: Time trial assistant?\r\n\r\nSandra:\r\n\r\n\r\nPenny: Assistant Web Master\r\n\r\nJennifer: Events (give her the info, she will type the details and send it to Penny for posting)\r\n\r\nPauline: Awards for end of year party?\r\n\r\nBarbara\r\n\r\nLinda\r\n\r\nMaria\r\n\r\nAnnemarieke\r\n\r\nLiz\r\n\r\nElaine\r\n\r\nShelley\r\n\r\nFay: Assistant Ski Coach for classic technique?\r\n\r\nBonnie\r\n\r\n \r\n
Suggestions for Jobs:
\r\n
\r\n
Research, plan and book yurts, cabins, or out of town ski trips for the Sofits on a first come first served basis (i.e not a private group of friends. ) These could be training trips or just ski getaways. This is a big job and should be shared among at least 3 people and discussed with the coach before they are implemented.
\r\n
\r\n
\r\n
Organize extra regularly scheduled ski practice sessions (as once a week is not enough, and some prefer company). Could be classic or skate, or more than once a week, but open to the entire group, similar to summer activities.
\r\n
\r\n
\r\n
Videographer, to work with Jo-Ann in capturing and editing our ski-technique videos and posting them to a secret youtube URL. This is an important job and could involve several tech-savvy people.
\r\n
\r\n
\r\n
Weekly email dispatcher: copy and send out the weekly details by old-fashioned email to the entire group, the day after it is posted on the website. Be the contact if anyone has a question or comment. Best shared between 2 people in case one is away.
\r\n
\r\nOther ideas? List them as a comment at the bottom of this page.\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n ','Co-op possibilities 2014-2015 ','','inherit','open','closed','','273-revision-v1','','','2014-08-14 16:27:52','2014-08-14 20:27:52','',273,'http://sofits.ca/2014/08/14/273-revision-v1/',0,'revision','',0),(1381,7,'2014-08-14 16:29:30','2014-08-14 20:29:30','\r\nKathy: Assistant for dryland workouts\r\n\r\nSharon: Assistant Dryland Coach (strength specialist)\r\n\r\nBea:\r\n\r\nMargaret K: Time trial assistant\r\n\r\nRosy: Tech person\r\n\r\nPat: Assistant for Dryland and Skiing\r\n\r\nMeryl: In charge of shirt orders - yes let\'s have more shirts!\r\n\r\nAnn: Cycling coordinator\r\n\r\nYvonne: Assistant for skate technique?\r\n\r\nSusan R: Archive-photographer\r\n\r\nMary Lou: Waivers and forms\r\n\r\nMarg M: People person! Go-to person for new members who have questions. Will contact frequent absentees to see if they wish to remain in the group. \r\n\r\n\r\nSusan O-H: Host a group party\r\n\r\nIla: Technical writer, to write up ski drills as they occur. \r\n\r\n\r\nJoanne, Julie and Cary: Healthy post-workout snacks\r\n\r\nMichele: Ski on NCC trails followed by Potluck\r\n\r\n\r\nCarol: \r\n\r\n\r\nJaney: Time trial assistant?\r\n\r\nSandra:\r\n\r\n\r\nPenny: Assistant Web Master\r\n\r\nJennifer: Events (give her the info, she will type the details and send it to Penny for posting)\r\n\r\nPauline: Awards for end of year party?\r\n\r\nBarbara\r\n\r\nLinda\r\n\r\nMaria\r\n\r\nAnnemarieke: Assistant for ski technique?\r\n\r\nLiz\r\n\r\nElaine\r\n\r\nShelley\r\n\r\nFay: Assistant for classic technique?\r\n\r\nBonnie\r\n\r\n \r\n
Suggestions for Jobs:
\r\n
\r\n
Research, plan and book yurts, cabins, or out of town ski trips for the Sofits on a first come first served basis (i.e not a private group of friends. ) These could be training trips or just ski getaways. This is a big job and should be shared among at least 3 people and discussed with the coach before they are implemented.
\r\n
\r\n
\r\n
Organize extra regularly scheduled ski practice sessions (as once a week is not enough, and some prefer company). Could be classic or skate, or more than once a week, but open to the entire group, similar to summer activities.
\r\n
\r\n
\r\n
Videographer, to work with Jo-Ann in capturing and editing our ski-technique videos and posting them to a secret youtube URL. This is an important job and could involve several tech-savvy people.
\r\n
\r\n
\r\n
Weekly email dispatcher: copy and send out the weekly details by old-fashioned email to the entire group, the day after it is posted on the website. Be the contact if anyone has a question or comment. Best shared between 2 people in case one is away.
\r\n
\r\nOther ideas? List them as a comment at the bottom of this page.\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n ','Co-op possibilities 2014-2015 ','','inherit','open','closed','','273-revision-v1','','','2014-08-14 16:29:30','2014-08-14 20:29:30','',273,'http://sofits.ca/2014/08/14/273-revision-v1/',0,'revision','',0),(1382,7,'2014-08-14 16:41:50','2014-08-14 20:41:50','\r\nKathy: Assistant for dryland workouts\r\n\r\nSharon: Assistant Dryland Coach (strength specialist)\r\n\r\nBea:\r\n\r\nMargaret K: Time trial assistant\r\n\r\nRosy: Tech person\r\n\r\nPat: Assistant for Dryland and Skiing\r\n\r\nMeryl: In charge of shirt orders - yes let\'s have more shirts!\r\n\r\nAnn: Cycling coordinator\r\n\r\nYvonne: Assistant for skate technique?\r\n\r\nSusan R: Archive-photographer\r\n\r\nMary Lou: Waivers and forms\r\n\r\nMarg M: People person! Go-to person for new members who have questions. Will contact frequent absentees to see if they wish to remain in the group. \r\n\r\n\r\nSusan O-H: Host a group party\r\n\r\nIla: Technical writer, to write up ski drills as they occur. \r\n\r\n\r\nJoanne, Julie and Cary: Healthy post-workout snacks\r\n\r\nMichele: Ski on NCC trails followed by Potluck\r\n\r\n\r\nCarol: \r\n\r\n\r\nJaney: Time trial assistant?\r\n\r\nSandra:\r\n\r\n\r\nPenny: Assistant Web Master\r\n\r\nJennifer: Events (give her the info, she will type the details and send it to Penny for posting)\r\n\r\nPauline: Awards for end of year party?\r\n\r\nBarbara\r\n\r\nLinda\r\n\r\nMaria\r\n\r\nAnnemarieke: Assistant for ski technique?\r\n\r\nLiz\r\n\r\nElaine\r\n\r\nShelley\r\n\r\nFay: Assistant for classic technique?\r\n\r\nBonnie\r\n\r\n \r\n
Suggestions for Jobs:
\r\n\r\n
Research, plan and book yurts, cabins, or out of town ski trips for the Sofits on a first come first served basis (i.e not a private group of friends. ) These could be training trips or just ski getaways. This is a big job and should be shared among at least 3 people and discussed with the coach before they are implemented. (We are a big enough group to rent a fairly large cabin so that not too many people are left out).
\r\n
Organize extra, regularly- scheduled ski practice sessions (as once a week is not enough, and some prefer company). Could be classic or skate, or even more than one a week, but open to the entire group, similar to summer activities.
\r\n
Capture Videos, working during practices with Jo-Ann to capture, edit and post our ski-technique videos to a secret youtube URL. This is an important job and could involve several tech-savvy people.
\r\n
Send out a weekly group email: copy and send out the weekly details by old-fashioned email to the entire group, the day after it is posted on the website. Be the contact if anyone has a question or comment. Best shared between 2 people in case one is away.
\r\n
Create a monthly Sofit newsletter.
\r\n\r\n \r\n\r\n \r\n\r\nOther ideas? List them as a comment at the bottom of this page.\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n ','Co-op possibilities 2014-2015 ','','inherit','open','closed','','273-revision-v1','','','2014-08-14 16:41:50','2014-08-14 20:41:50','',273,'http://sofits.ca/2014/08/14/273-revision-v1/',0,'revision','',0),(1383,7,'2014-08-14 16:43:02','2014-08-14 20:43:02','\r\nKathy: Assistant for dryland workouts\r\n\r\nSharon: Assistant Dryland Coach (strength specialist)\r\n\r\nBea:\r\n\r\nMargaret K: Time trial assistant\r\n\r\nRosy: Tech person\r\n\r\nPat: Assistant for Dryland and Skiing\r\n\r\nMeryl: In charge of shirt orders - yes let\'s have more shirts!\r\n\r\nAnn: Cycling coordinator\r\n\r\nYvonne: Assistant for skate technique?\r\n\r\nSusan R: Archive-photographer\r\n\r\nMary Lou: Waivers and forms\r\n\r\nMarg M: People person! Go-to person for new members who have questions. Will contact frequent absentees to see if they wish to remain in the group. \r\n\r\n\r\nSusan O-H: Host a group party\r\n\r\nIla: Technical writer, to write up ski drills as they occur. \r\n\r\n\r\nJoanne, Julie and Cary: Healthy post-workout snacks\r\n\r\nMichele: Ski on NCC trails followed by Potluck\r\n\r\n\r\nCarol: \r\n\r\n\r\nJaney: Time trial assistant?\r\n\r\nSandra:\r\n\r\n\r\nPenny: Assistant Web Master\r\n\r\nJennifer: Events (give her the info, she will type the details and send it to Penny for posting)\r\n\r\nPauline: Awards for end of year party?\r\n\r\nBarbara\r\n\r\nLinda\r\n\r\nMaria\r\n\r\nAnnemarieke: Assistant for ski technique?\r\n\r\nLiz\r\n\r\nElaine\r\n\r\nShelley\r\n\r\nFay: Assistant for classic technique?\r\n\r\nBonnie\r\n\r\n \r\n\r\nSuggestions for Volunteer Jobs:\r\n\r\n
Research, plan and book yurts, cabins, or out of town ski trips for the Sofits on a first come first served basis (i.e not a private group of friends. ) These could be training trips or just ski getaways. This is a big job and should be shared among at least 3 people and discussed with the coach before they are implemented. (We are a big enough group to rent a fairly large cabin so that not too many people are left out).
\r\n
Organize extra, regularly- scheduled ski practice sessions (as once a week is not enough, and some prefer company). Could be classic or skate, or even more than one a week, but open to the entire group, similar to summer activities.
\r\n
Capture Videos, working during practices with Jo-Ann to capture, edit and post our ski-technique videos to a secret youtube URL. This is an important job and could involve several tech-savvy people.
\r\n
Send out a weekly group email: copy and send out the weekly details by old-fashioned email to the entire group, the day after it is posted on the website. Be the contact if anyone has a question or comment. Best shared between 2 people in case one is away.
\r\n
Create a monthly Sofit newsletter.
\r\n\r\n \r\n\r\n \r\n\r\nOther ideas? List them as a comment at the bottom of this page.\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n ','Co-op possibilities 2014-2015 ','','inherit','open','closed','','273-revision-v1','','','2014-08-14 16:43:02','2014-08-14 20:43:02','',273,'http://sofits.ca/2014/08/14/273-revision-v1/',0,'revision','',0),(1384,7,'2014-08-14 16:56:37','2014-08-14 20:56:37','\r\nKathy: Assistant for dryland workouts\r\n\r\nSharon: Assistant Dryland Coach (strength specialist)\r\n\r\nBea: Time trial Assistant?\r\n\r\n\r\nMargaret K: Time trial assistant\r\n\r\nRosy: Tech person\r\n\r\nPat: Assistant for Dryland and Skiing\r\n\r\nMeryl: In charge of shirt orders - yes let\'s have more shirts!\r\n\r\nAnn: Cycling coordinator\r\n\r\nYvonne: Assistant for skate technique?\r\n\r\nSusan R: Archive-photographer\r\n\r\nMary Lou: Waivers and forms\r\n\r\nMarg M: People person! Go-to person for new members who have questions. Will contact frequent absentees to see if they wish to remain in the group. \r\n\r\n\r\nSusan O-H: Host a group party\r\n\r\nIla: Technical writer, to write up ski drills as they occur. \r\n\r\n\r\nJoanne, Julie and Cary: Healthy post-workout snacks\r\n\r\nMichele: Ski on NCC trails followed by Potluck\r\n\r\n\r\nCarol: \r\n\r\n\r\nJaney: Time trial assistant?\r\n\r\nSandra:\r\n\r\n\r\nPenny: Assistant Web Master\r\n\r\nJennifer: Events (give her the info, she will type the details and send it to Penny for posting)\r\n\r\nPauline: Awards for end of year party?\r\n\r\nBarbara\r\n\r\nLinda\r\n\r\nMaria\r\n\r\nAnnemarieke: Assistant for ski technique?\r\n\r\nLiz\r\n\r\nElaine\r\n\r\nShelley\r\n\r\nFay: Assistant for classic technique?\r\n\r\nBonnie\r\n\r\n \r\n\r\nSuggestions for Volunteer Jobs:\r\n\r\n
Research, plan and book yurts, cabins, or out of town ski trips for the Sofits on a first come first served basis (i.e not a private group of friends. ) These could be training trips or just ski getaways. This is a big job and should be shared among at least 3 people and discussed with the coach before they are implemented. (We are a big enough group to rent a fairly large cabin so that not too many people are left out).
\r\n
Organize extra, regularly- scheduled ski practice sessions (as once a week is not enough, and some prefer company). Could be classic or skate, or even more than one a week, but open to the entire group, similar to summer activities.
\r\n
Capture Videos, working during practices with Jo-Ann to capture, edit and post our ski-technique videos to a secret youtube URL. This is an important job and could involve several tech-savvy people.
\r\n
Send out a weekly group email: copy and send out the weekly details by old-fashioned email to the entire group, the day after it is posted on the website. Be the contact if anyone has a question or comment. Best shared between 2 people in case one is away.
\r\n
Create a monthly Sofit newsletter.
\r\n\r\n \r\n\r\n \r\n\r\nOther ideas? List them as a comment at the bottom of this page.\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n ','Co-op possibilities 2014-2015 ','','inherit','open','closed','','273-revision-v1','','','2014-08-14 16:56:37','2014-08-14 20:56:37','',273,'http://sofits.ca/2014/08/14/273-revision-v1/',0,'revision','',0),(1385,7,'2014-08-14 17:03:28','2014-08-14 21:03:28','\r\nKathy: Assistant for dryland workouts\r\n\r\nSharon: Assistant Dryland Coach (strength specialist)\r\n\r\nBea: Time trial Assistant?\r\n\r\n\r\nMargaret K: Time trial assistant\r\n\r\nRosy: Tech person\r\n\r\nPat: Assistant for Dryland and Skiing\r\n\r\nMeryl: In charge of shirt orders - yes let\'s have more shirts!\r\n\r\nAnn: Cycling coordinator\r\n\r\nYvonne: Assistant for skate technique?\r\n\r\nSusan R: Archive-photographer\r\n\r\nMary Lou: Waivers and forms\r\n\r\nMarg M: People person! Go-to person for new members who have questions. Will contact frequent absentees to see if they wish to remain in the group. \r\n\r\n\r\nSusan O-H: Host a group party\r\n\r\nIla: Technical writer, to write up ski drills as they occur. \r\n\r\n\r\nJoanne, Julie and Cary: Healthy post-workout snacks\r\n\r\nMichele: Ski on NCC trails followed by Potluck\r\n\r\n\r\nCarol: \r\n\r\n\r\nJaney: Time trial assistant?\r\n\r\nSandra:\r\n\r\n\r\nPenny: Assistant Web Master\r\n\r\nJennifer: Events (give her the info, she will type the details and send it to Penny for posting)\r\n\r\nPauline: Awards for end of year party?\r\n\r\nBarbara\r\n\r\nLinda\r\n\r\nMaria\r\n\r\nAnnemarieke: Assistant for ski technique?\r\n\r\nLiz\r\n\r\nElaine\r\n\r\nShelley\r\n\r\nFay: Assistant for classic technique?\r\n\r\nBonnie\r\n\r\n \r\n\r\nSuggestions for Volunteer Jobs:\r\n\r\n
Research, plan and book yurts, cabins, or out of town ski trips for the Sofits on a first come first served basis (i.e not a private group of friends. ) These could be training trips or just ski getaways. This is a big job and should be shared among at least 3 people and discussed with the coach before they are implemented. (We are a big enough group to rent a fairly large cabin so that not too many people are left out).
\r\n
Organize extra, regularly- scheduled ski practice sessions (as once a week is not enough, and some prefer company). Could be classic or skate, or even more than one a week, but open to the entire group, similar to summer activities.
\r\n
Capture Videos, working during practices with Jo-Ann to capture, edit and post our ski-technique videos to a secret youtube URL. This is an important job and could involve several tech-savvy people.
\r\n
Send out a weekly group email: copy and send out the weekly details by old-fashioned email to the entire group, the day after it is posted on the website. Be the contact if anyone has a question or comment. Best shared between 2 people in case one is away.
\r\n
Create a monthly Sofit newsletter.
\r\n
Oversee the volunteer jobs and help everyone to find one!
\r\n\r\n \r\n\r\n \r\n\r\nOther ideas? List them as a comment at the bottom of this page.\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n ','Co-op possibilities 2014-2015 ','','inherit','open','closed','','273-revision-v1','','','2014-08-14 17:03:28','2014-08-14 21:03:28','',273,'http://sofits.ca/2014/08/14/273-revision-v1/',0,'revision','',0),(1386,7,'2014-08-14 17:04:22','2014-08-14 21:04:22','\r\nKathy: Assistant for dryland workouts\r\n\r\nSharon: Assistant Dryland Coach (strength specialist)\r\n\r\nBea: Time trial Assistant?\r\n\r\n\r\nMargaret K: Time trial assistant\r\n\r\nRosy: Tech person\r\n\r\nPat: Assistant for Dryland or Skiing\r\n\r\nMeryl: In charge of shirt orders - yes let\'s have more shirts!\r\n\r\nAnn: Cycling coordinator\r\n\r\nYvonne: Assistant for skate technique?\r\n\r\nSusan R: Archive-photographer\r\n\r\nMary Lou: Waivers and forms\r\n\r\nMarg M: People person! Go-to person for new members who have questions. Will contact frequent absentees to see if they wish to remain in the group. \r\n\r\n\r\nSusan O-H: Host a group party\r\n\r\nIla: Technical writer, to write up ski drills as they occur. \r\n\r\n\r\nJoanne, Julie and Cary: Healthy post-workout snacks\r\n\r\nMichele: Ski on NCC trails followed by Potluck\r\n\r\n\r\nCarol: \r\n\r\n\r\nJaney: Time trial assistant?\r\n\r\nSandra:\r\n\r\n\r\nPenny: Assistant Web Master\r\n\r\nJennifer: Events (give her the info, she will type the details and send it to Penny for posting)\r\n\r\nPauline: Awards for end of year party?\r\n\r\nBarbara\r\n\r\nLinda\r\n\r\nMaria\r\n\r\nAnnemarieke: Assistant for ski technique?\r\n\r\nLiz\r\n\r\nElaine\r\n\r\nShelley\r\n\r\nFay: Assistant for classic technique?\r\n\r\nBonnie\r\n\r\n \r\n\r\nSuggestions for Volunteer Jobs:\r\n\r\n
Research, plan and book yurts, cabins, or out of town ski trips for the Sofits on a first come first served basis (i.e not a private group of friends. ) These could be training trips or just ski getaways. This is a big job and should be shared among at least 3 people and discussed with the coach before they are implemented. (We are a big enough group to rent a fairly large cabin so that not too many people are left out).
\r\n
Organize extra, regularly- scheduled ski practice sessions (as once a week is not enough, and some prefer company). Could be classic or skate, or even more than one a week, but open to the entire group, similar to summer activities.
\r\n
Capture Videos, working during practices with Jo-Ann to capture, edit and post our ski-technique videos to a secret youtube URL. This is an important job and could involve several tech-savvy people.
\r\n
Send out a weekly group email: copy and send out the weekly details by old-fashioned email to the entire group, the day after it is posted on the website. Be the contact if anyone has a question or comment. Best shared between 2 people in case one is away.
\r\n
Create a monthly Sofit newsletter.
\r\n
Oversee the volunteer jobs and help everyone to find one!
\r\n\r\n \r\n\r\n \r\n\r\nOther ideas? List them as a comment at the bottom of this page.\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n ','Co-op possibilities 2014-2015 ','','inherit','open','closed','','273-revision-v1','','','2014-08-14 17:04:22','2014-08-14 21:04:22','',273,'http://sofits.ca/2014/08/14/273-revision-v1/',0,'revision','',0),(1387,7,'2014-08-14 17:04:45','2014-08-14 21:04:45','\r\nKathy: Assistant for dryland workouts\r\n\r\nSharon: Assistant Dryland Coach (strength specialist)\r\n\r\nBea: Time trial Assistant?\r\n\r\n\r\nMargaret K: Time trial assistant\r\n\r\nRosy: Tech person\r\n\r\nPat: Assistant for Dryland or Skiing\r\n\r\nMeryl: In charge of shirt orders - yes let\'s have more shirts!\r\n\r\nAnn: Cycling coordinator\r\n\r\nYvonne: Assistant for ski technique?\r\n\r\nSusan R: Archive-photographer\r\n\r\nMary Lou: Waivers and forms\r\n\r\nMarg M: People person! Go-to person for new members who have questions. Will contact frequent absentees to see if they wish to remain in the group. \r\n\r\n\r\nSusan O-H: Host a group party\r\n\r\nIla: Technical writer, to write up ski drills as they occur. \r\n\r\n\r\nJoanne, Julie and Cary: Healthy post-workout snacks\r\n\r\nMichele: Ski on NCC trails followed by Potluck\r\n\r\n\r\nCarol: \r\n\r\n\r\nJaney: Time trial assistant?\r\n\r\nSandra:\r\n\r\n\r\nPenny: Assistant Web Master\r\n\r\nJennifer: Events (give her the info, she will type the details and send it to Penny for posting)\r\n\r\nPauline: Awards for end of year party?\r\n\r\nBarbara\r\n\r\nLinda\r\n\r\nMaria\r\n\r\nAnnemarieke: Assistant for ski technique?\r\n\r\nLiz\r\n\r\nElaine\r\n\r\nShelley\r\n\r\nFay: Assistant for classic technique?\r\n\r\nBonnie\r\n\r\n \r\n\r\nSuggestions for Volunteer Jobs:\r\n\r\n
Research, plan and book yurts, cabins, or out of town ski trips for the Sofits on a first come first served basis (i.e not a private group of friends. ) These could be training trips or just ski getaways. This is a big job and should be shared among at least 3 people and discussed with the coach before they are implemented. (We are a big enough group to rent a fairly large cabin so that not too many people are left out).
\r\n
Organize extra, regularly- scheduled ski practice sessions (as once a week is not enough, and some prefer company). Could be classic or skate, or even more than one a week, but open to the entire group, similar to summer activities.
\r\n
Capture Videos, working during practices with Jo-Ann to capture, edit and post our ski-technique videos to a secret youtube URL. This is an important job and could involve several tech-savvy people.
\r\n
Send out a weekly group email: copy and send out the weekly details by old-fashioned email to the entire group, the day after it is posted on the website. Be the contact if anyone has a question or comment. Best shared between 2 people in case one is away.
\r\n
Create a monthly Sofit newsletter.
\r\n
Oversee the volunteer jobs and help everyone to find one!
\r\n\r\n \r\n\r\n \r\n\r\nOther ideas? List them as a comment at the bottom of this page.\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n ','Co-op possibilities 2014-2015 ','','inherit','open','closed','','273-revision-v1','','','2014-08-14 17:04:45','2014-08-14 21:04:45','',273,'http://sofits.ca/2014/08/14/273-revision-v1/',0,'revision','',0),(1388,7,'2014-08-14 17:06:33','2014-08-14 21:06:33','\r\nKathy: Assistant for dryland workouts\r\n\r\nSharon: Assistant Dryland Coach (strength specialist)\r\n\r\nBea: Time trial Assistant?\r\n\r\n\r\nMargaret K: Time trial assistant\r\n\r\nRosy: Tech person\r\n\r\nPat: Assistant for Dryland or Skiing\r\n\r\nMeryl: In charge of shirt orders - yes let\'s have more shirts!\r\n\r\nAnn: Cycling coordinator\r\n\r\nYvonne: Assistant for skate technique?\r\n\r\nSusan R: Archive-photographer\r\n\r\nMary Lou: Waivers and forms\r\n\r\nMarg M: People person! Go-to person for new members who have questions. Will contact frequent absentees to see if they wish to remain in the group. \r\n\r\n\r\nSusan O-H: Host a group party\r\n\r\nIla: Technical writer, to write up ski drills as they occur. \r\n\r\n\r\nJoanne, Julie and Cary: Healthy post-workout snacks\r\n\r\nMichele: Ski on NCC trails followed by Potluck\r\n\r\n\r\nCarol: \r\n\r\n\r\nJaney: Time trial assistant?\r\n\r\nSandra:\r\n\r\n\r\nPenny: Assistant Web Master\r\n\r\nJennifer: Events (give her the info, she will type the details and send it to Penny for posting)\r\n\r\nPauline: Awards for end of year party?\r\n\r\nBarbara\r\n\r\nLinda\r\n\r\nMaria\r\n\r\nAnnemarieke: Assistant for ski technique?\r\n\r\nLiz\r\n\r\nElaine\r\n\r\nShelley\r\n\r\nFay: Assistant for classic technique?\r\n\r\nBonnie\r\n\r\n \r\n\r\nSuggestions for Volunteer Jobs:\r\n\r\n
Research, plan and book yurts, cabins, or out of town ski trips for the Sofits on a first come first served basis (i.e not a private group of friends. ) These could be training trips or just ski getaways. This is a big job and should be shared among at least 3 people and discussed with the coach before they are implemented. (We are a big enough group to rent a fairly large cabin so that not too many people are left out).
\r\n
Organize extra, regularly- scheduled ski practice sessions (as once a week is not enough, and some prefer company). Could be classic or skate, or even more than one a week, but open to the entire group, similar to summer activities.
\r\n
Capture Videos, working during practices with Jo-Ann to capture, edit and post our ski-technique videos to a secret youtube URL. This is an important job and could involve several tech-savvy people.
\r\n
Send out a weekly group email: copy and send out the weekly details by old-fashioned email to the entire group, the day after it is posted on the website. Be the contact if anyone has a question or comment. Best shared between 2 people in case one is away.
\r\n
Create a monthly Sofit newsletter.
\r\n
Oversee the volunteer jobs and help everyone to find one!
\r\n\r\n \r\n\r\n \r\n\r\nOther ideas? List them as a comment at the bottom of this page.\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n ','Co-op possibilities 2014-2015 ','','inherit','open','closed','','273-revision-v1','','','2014-08-14 17:06:33','2014-08-14 21:06:33','',273,'http://sofits.ca/2014/08/14/273-revision-v1/',0,'revision','',0),(1389,7,'2014-08-14 18:01:21','2014-08-14 22:01:21','\r\nKathy: Assistant for dryland workouts\r\n\r\nSharon: Assistant Dryland Coach (strength specialist)\r\n\r\nBea: Time trial Assistant?\r\n\r\n\r\nMargaret K: Time trial assistant\r\n\r\nRosy: Tech person\r\n\r\nPat: Assistant for Dryland or Skiing\r\n\r\nMeryl: In charge of shirt orders - yes let\'s have more shirts!\r\n\r\nAnn: Cycling coordinator\r\n\r\nYvonne: Assistant for skate technique?\r\n\r\nSusan R: Archive-photographer\r\n\r\nMary Lou: Waivers and forms\r\n\r\nMarg M: People person! Go-to person for new members who have questions. Will contact frequent absentees to see if they wish to remain in the group. \r\n\r\n\r\nSusan O-H: Host a group party\r\n\r\nIla: Technical writer, to write up ski drills as they occur. \r\n\r\n\r\nJoanne, Julie and Cary: Healthy post-workout snacks\r\n\r\nMichele: Ski on NCC trails followed by Potluck\r\n\r\n\r\nCarol: \r\n\r\n\r\nJaney: Time trial assistant?\r\n\r\nSandra:\r\n\r\n\r\nPenny: Assistant Web Master\r\n\r\nJennifer: Events (give her the info, she will type the details and send it to Penny for posting)\r\n\r\nPauline: Awards for end of year party?\r\n\r\nBarbara\r\n\r\nLinda\r\n\r\nMaria\r\n\r\nAnnemarieke: Assistant for ski technique?\r\n\r\nLiz\r\n\r\nElaine\r\n\r\nShelley\r\n\r\nNina\r\n\r\nFay: Assistant for classic technique?\r\n\r\nBonnie\r\n\r\n \r\n\r\nSuggestions for Volunteer Jobs:\r\n\r\n
Research, plan and book yurts, cabins, or out of town ski trips for the Sofits on a first come first served basis (i.e not a private group of friends. ) These could be training trips or just ski getaways. This is a big job and should be shared among at least 3 people and discussed with the coach before they are implemented. (We are a big enough group to rent a fairly large cabin so that not too many people are left out).
\r\n
Organize extra, regularly- scheduled ski practice sessions (as once a week is not enough, and some prefer company). Could be classic or skate, or even more than one a week, but open to the entire group, similar to summer activities.
\r\n
Capture Videos, working during practices with Jo-Ann to capture, edit and post our ski-technique videos to a secret youtube URL. This is an important job and could involve several tech-savvy people.
\r\n
Send out a weekly group email: copy and send out the weekly details by old-fashioned email to the entire group, the day after it is posted on the website. Be the contact if anyone has a question or comment. Best shared between 2 people in case one is away.
\r\n
Create a monthly Sofit newsletter.
\r\n
Oversee the volunteer jobs and help everyone to find one!
\r\n\r\n \r\n\r\n \r\n\r\nOther ideas? List them as a comment at the bottom of this page.\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n ','Co-op possibilities 2014-2015 ','','inherit','open','closed','','273-revision-v1','','','2014-08-14 18:01:21','2014-08-14 22:01:21','',273,'http://sofits.ca/2014/08/14/273-revision-v1/',0,'revision','',0),(1390,7,'2014-08-15 14:38:08','2014-08-15 18:38:08','Questionnaires and waivers will be here soon. NOT SO, we used esurv.org for the questionnaire.','FORMS','','draft','open','closed','','forms','','','2014-10-02 16:25:47','2014-10-02 20:25:47','',0,'http://sofits.ca/?page_id=1390',9,'page','',3),(1391,7,'2014-08-15 14:37:42','2014-08-15 18:37:42','Questionnaires and waivers coming soon.','Forms','','inherit','open','closed','','1390-revision-v1','','','2014-08-15 14:37:42','2014-08-15 18:37:42','',1390,'http://sofits.ca/2014/08/15/1390-revision-v1/',0,'revision','',0),(1392,7,'2014-08-15 14:38:08','2014-08-15 18:38:08',' ','','','publish','open','closed','','1392','','','2014-08-15 14:38:08','2014-08-15 18:38:08','',0,'http://sofits.ca/2014/08/15/1392/',21,'nav_menu_item','',0),(1393,7,'2014-08-15 14:38:08','2014-08-15 18:38:08','Questionnaires and waivers will be here soon.','Forms','','inherit','open','closed','','1390-revision-v1','','','2014-08-15 14:38:08','2014-08-15 18:38:08','',1390,'http://sofits.ca/2014/08/15/1390-revision-v1/',0,'revision','',0),(1395,7,'2014-08-26 10:07:07','2014-08-26 14:07:07','
Upcoming events:
\r\nOttawa Run Guide: a complete schedule of road and trail running races in and around Ottawa\r\n\r\nMEC Century Ride: September 14. Distances are 55km or 100 km on paved road - or 80km on gravel road. Meet up at Alice\'s in Carp at the end of the ride!\r\n\r\nSears Great Canadian Run Ottawa - October 4, 2014\r\n100km relay - teams of up to 20 runners\r\n\r\n \r\n
Past events:
\r\nBring on the Bay 3 km swim- July 12, 2014\r\n\r\nEmilies Run - June 21, 2014; 5km and Half-Marathon Distance\r\n\r\nPerth Triathalon and Duathalon - June 2, 2014\r\n\r\nOttawa Race Weekend - May 25-25: 2, 5, 10 km; marathon, half-marathon\r\n\r\nColonel By Classic on May 17 - 1, 3 and 8km\r\n\r\nMEC Ottawa Race 3 - TRAIL TESTER - Camp Fortune - Sunday, May 4, 2014\r\n\r\nMufferaw Joe 2014, 80 or 130km bike ride from Quyon - May 3, 2014\r\n\r\nWakefield Covered Bridge Run and Duathalon - May 3 and 4, 2014','RACES and EVENTS','','inherit','open','closed','','93-revision-v1','','','2014-08-26 10:07:07','2014-08-26 14:07:07','',93,'http://sofits.ca/2014/08/26/93-revision-v1/',0,'revision','',0),(1397,7,'2014-08-28 09:53:17','2014-08-28 13:53:17','\r\nKathy: Assistant for dryland workouts\r\n\r\nSharon: Assistant Dryland Coach (strength specialist)\r\n\r\nBea: Time trial Assistant?\r\n\r\n\r\nMargaret K: Time trial assistant\r\n\r\nRosy: Tech person\r\n\r\nPat: Assistant for Dryland or Skiing\r\n\r\nMeryl: In charge of shirt orders - yes let\'s have more shirts!\r\n\r\nAnn: Cycling coordinator\r\n\r\nYvonne: Assistant for skate technique?\r\n\r\nSusan R: Archive-photographer\r\n\r\nMary Lou: Waivers and forms\r\n\r\nMarg M: People person! Go-to person for new members who have questions. Will contact frequent absentees to see if they wish to remain in the group. \r\n\r\n\r\nSusan O-H: Host a group party\r\n\r\nIla: Technical writer, to write up ski drills as they occur. \r\n\r\n\r\nJoanne, Julie and Cary: Healthy post-workout snacks\r\n\r\nMichele: Ski on NCC trails followed by Potluck\r\n\r\n\r\nCarol: \r\n\r\n\r\nJaney: Time trial assistant?\r\n\r\nSandra:\r\n\r\n\r\nPenny: Assistant Web Master\r\n\r\nJennifer: Events (give her the info, she will type the details and send it to Penny for posting)\r\n\r\nPauline: Awards for end of year party?\r\n\r\nBarbara: Videographer\r\n\r\n\r\nLinda\r\n\r\nMaria\r\n\r\nAnnemarieke: Assistant for ski technique\r\n\r\nLiz\r\n\r\nElaine\r\n\r\nShelley\r\n\r\nNina\r\n\r\nFay: Assistant for classic technique?\r\n\r\nBonnie\r\n\r\n \r\n\r\nSuggestions for Volunteer Jobs:\r\n\r\n
Research, plan and book yurts, cabins, or out of town ski trips for the Sofits on a first come first served basis (i.e not a private group of friends. ) These could be training trips or just ski getaways. This is a big job and should be shared among at least 3 people and discussed with the coach before they are implemented. (We are a big enough group to rent a fairly large cabin so that not too many people are left out).
\r\n
Organize extra, regularly- scheduled ski practice sessions (as once a week is not enough, and some prefer company). Could be classic or skate, or even more than one a week, but open to the entire group, similar to summer activities.
\r\n
Capture Videos, working during practices with Jo-Ann to capture, edit and post our ski-technique videos to a secret youtube URL. This is an important job and could involve several tech-savvy people.
\r\n
Send out a weekly group email: copy and send out the weekly details by old-fashioned email to the entire group, the day after it is posted on the website. Be the contact if anyone has a question or comment. Best shared between 2 people in case one is away.
\r\n
Create a monthly Sofit newsletter.
\r\n
Oversee the volunteer jobs and help everyone to find one!
\r\n
Time Trial Assistants: several would be good, so that everyone gets a chance to take part in the fun.
\r\n\r\n \r\n\r\n \r\n\r\nOther ideas? List them as a comment at the bottom of this page.\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n ','Co-op possibilities 2014-2015 ','','inherit','open','closed','','273-revision-v1','','','2014-08-28 09:53:17','2014-08-28 13:53:17','',273,'http://sofits.ca/2014/08/28/273-revision-v1/',0,'revision','',0),(1398,7,'2014-09-02 08:11:01','2014-09-02 12:11:01','\r\nKathy: Assistant for dryland workouts\r\n\r\nSharon: Assistant Dryland Coach (strength specialist)\r\n\r\nBea: Time trial Assistant?\r\n\r\n\r\nMargaret K: Time trial assistant\r\n\r\nRosy: Tech person\r\n\r\nPat: Assistant for Dryland or Skiing\r\n\r\nMeryl: In charge of shirt orders - yes let\'s have more shirts!\r\n\r\nAnn: Cycling coordinator\r\n\r\nYvonne: Assistant for skate technique?\r\n\r\nSusan R: Archive-photographer\r\n\r\nMary Lou: Waivers and forms\r\n\r\nMarg M: People person! Go-to person for new members who have questions. Will contact frequent absentees to see if they wish to remain in the group. \r\n\r\n\r\nSusan O-H: Host a group party\r\n\r\nIla: Technical writer, to write up ski drills as they occur. \r\n\r\n\r\nJoanne, Julie and Cary: Healthy post-workout snacks\r\n\r\nMichele: Ski on NCC trails followed by Potluck\r\n\r\n\r\nCarol: \r\n\r\n\r\nJaney: Time trial assistant?\r\n\r\nSandra:\r\n\r\n\r\nPenny: Assistant Web Master\r\n\r\nJennifer: Events (give her the info, she will type the details and send it to Penny for posting)\r\n\r\nPauline: Awards for end of year party?\r\n\r\nBarbara: Videographer\r\n\r\n\r\nLinda\r\n\r\nMaria\r\n\r\nAnnemarieke: Assistant for ski technique\r\n\r\nLiz\r\n\r\nElaine\r\n\r\nShelley\r\n\r\nNina\r\n\r\nFay: Assistant for classic technique?\r\n\r\nBonnie\r\n\r\n \r\n\r\nSuggestions for Volunteer Jobs:\r\n\r\n
Research, plan and book yurts, cabins, or out of town ski trips for the Sofits on a first come first served basis (i.e not a private group of friends. ) These could be training trips or just ski getaways. This is a big job and should be shared among at least 3 people and discussed with the coach before they are implemented. (We are a big enough group to rent a fairly large cabin so that not too many people are left out).
\r\n
Organize extra, regularly- scheduled ski practice sessions (as once a week is not enough, and some prefer company). Could be classic or skate, or even more than one a week, but open to the entire group, similar to summer activities.
\r\n
Capture Videos, working during practices with Jo-Ann and Barbara to capture, edit and post our ski-technique videos to a secret youtube URL. This is an important job and could involve several tech-savvy people.
\r\n
Send out a weekly group email: copy and send out the weekly details by old-fashioned email to the entire group, the day after it is posted on the website. Be the contact if anyone has a question or comment. Best shared between 2 people in case one is away.
\r\n
Create a monthly Sofit newsletter. Achievements, funny stories, news, etc\r\n
\r\n
Volunteer co-ordinator! Make sure everyone has a job.\r\n
\r\n
Time Trial Assistants: several would be good, so that everyone gets a chance to take part in the fun.
\r\n
2 or more people to help set up things before practice - need to arrive 15 minutes early every single week. Important!!
\r\n\r\n \r\n\r\n \r\n\r\nOther ideas? List them as a comment at the bottom of this page.\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n ','Co-op possibilities 2014-2015 ','','inherit','open','closed','','273-revision-v1','','','2014-09-02 08:11:01','2014-09-02 12:11:01','',273,'http://sofits.ca/2014/09/02/273-revision-v1/',0,'revision','',0),(1399,7,'2014-09-02 08:12:01','2014-09-02 12:12:01','\r\nKathy: Assistant for dryland workouts\r\n\r\nSharon: Assistant Dryland Coach (strength specialist)\r\n\r\nBea: Time trial Assistant?\r\n\r\n\r\nMargaret K: Time trial assistant\r\n\r\nRosy: Tech person\r\n\r\nPat: Assistant for Dryland or Skiing\r\n\r\nMeryl: In charge of shirt orders - yes let\'s have more shirts!\r\n\r\nAnn: Cycling coordinator\r\n\r\nYvonne: Assistant for skate technique?\r\n\r\nSusan R: Archive-photographer\r\n\r\nMary Lou: Waivers and forms\r\n\r\nMarg M: People person! Go-to person for new members who have questions. Will contact frequent absentees to see if they wish to remain in the group. \r\n\r\n\r\nSusan O-H: Host a group party\r\n\r\nIla: Technical writer, to write up ski drills as they occur. \r\n\r\n\r\nJoanne, Julie and Cary: Healthy post-workout snacks\r\n\r\nMichele: Ski on NCC trails followed by Potluck\r\n\r\n\r\nCarol: \r\n\r\n\r\nJaney: Time trial assistant?\r\n\r\nSandra:\r\n\r\n\r\nPenny: Assistant Web Master\r\n\r\nJennifer: Events (give her the info, she will type the details and send it to Penny for posting)\r\n\r\nPauline: Awards for end of year party?\r\n\r\nBarbara: Videographer\r\n\r\n\r\nLinda\r\n\r\nMaria\r\n\r\nAnnemarieke: Assistant for ski technique\r\n\r\nLiz\r\n\r\nElaine\r\n\r\nShelley\r\n\r\nNina\r\n\r\nFay: Assistant for classic technique?\r\n\r\nBonnie\r\n\r\n \r\n\r\nSuggestions for Volunteer Jobs:\r\n\r\n\r\n
Research, plan and book yurts, cabins, or out of town ski trips for the Sofits on a first come first served basis (i.e not a private group of friends. ) These could be training trips or just ski getaways. This is a big job and should be shared among at least 3 people and discussed with the coach before they are implemented. (We are a big enough group to rent a fairly large cabin so that not too many people are left out).
\r\n
Organize extra, regularly- scheduled, un-coached ski practice sessions (as once a week is not enough, and some prefer company). Could be classic or skate, or even more than one a week, but open to the entire group, similar to summer activities.
\r\n
Capture Videos, working during practices with Jo-Ann and Barbara to capture, edit and post our ski-technique videos to a secret youtube URL. This is an important job and could involve several tech-savvy people.
\r\n
Send out a weekly group email: copy and send out the weekly details by old-fashioned email to the entire group, the day after it is posted on the website. Be the contact if anyone has a question or comment. Best shared between 2 people in case one is away.
\r\n
Create a monthly Sofit newsletter. Achievements, funny stories, news, etc\r\n
\r\n
Volunteer co-ordinator! Make sure everyone has a job.\r\n
\r\n
Time Trial Assistants: several would be good, so that everyone gets a chance to take part in the fun.
\r\n
2 or more people to help set up things before practice - need to arrive 15 minutes early every single week. Important!!
\r\n\r\n \r\n\r\n \r\n\r\nOther ideas? List them as a comment at the bottom of this page.\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n ','Co-op possibilities 2014-2015 ','','inherit','open','closed','','273-revision-v1','','','2014-09-02 08:12:01','2014-09-02 12:12:01','',273,'http://sofits.ca/2014/09/02/273-revision-v1/',0,'revision','',0),(1400,7,'2014-09-02 08:13:27','2014-09-02 12:13:27','\r\nKathy: Assistant for dryland workouts\r\n\r\nSharon: Assistant Dryland Coach (strength specialist)\r\n\r\nBea: Time trial Assistant?\r\n\r\n\r\nMargaret K: Time trial assistant\r\n\r\nRosy: Tech person\r\n\r\nPat: Assistant for Dryland or Skiing\r\n\r\nMeryl: In charge of shirt orders - yes let\'s have more shirts! Jackets? Racing suit?\r\n\r\nAnn: \r\n\r\nYvonne: Assistant for skate technique?\r\n\r\nSusan R: Archive-photographer\r\n\r\nMary Lou: Waivers and forms\r\n\r\nMarg M: People person! Go-to person for new members who have questions. Will contact frequent absentees to see if they wish to remain in the group. \r\n\r\n\r\nSusan O-H: Host a group party\r\n\r\nIla: Technical writer, to write up ski drills as they occur. \r\n\r\n\r\nJoanne, Julie and Cary: Healthy post-workout snacks\r\n\r\nMichele: Ski on NCC trails followed by Potluck\r\n\r\n\r\nCarol: \r\n\r\n\r\nJaney: \r\n\r\nSandra:\r\n\r\n\r\nPenny: Assistant Web Master\r\n\r\nJennifer: Events (give her the info, she will type the details and send it to Penny for posting)\r\n\r\nPauline: Awards for end of year party?\r\n\r\nBarbara: Videographer\r\n\r\n\r\nLinda\r\n\r\nMaria\r\n\r\nAnnemarieke: Assistant for ski technique\r\n\r\nLiz\r\n\r\nElaine\r\n\r\nShelley\r\n\r\nNina\r\n\r\nFay: Assistant for classic technique?\r\n\r\nBonnie\r\n\r\n \r\n\r\nSuggestions for Volunteer Jobs:\r\n\r\n\r\n
Research, plan and book yurts, cabins, or out of town ski trips for the Sofits on a first come first served basis (i.e not a private group of friends. ) These could be training trips or just ski getaways. This is a big job and should be shared among at least 3 people and discussed with the coach before they are implemented. (We are a big enough group to rent a fairly large cabin so that not too many people are left out).
\r\n
Organize extra, regularly- scheduled, un-coached ski practice sessions (as once a week is not enough, and some prefer company). Could be classic or skate, or even more than one a week, but open to the entire group, similar to summer activities.
\r\n
Capture Videos, working during practices with Jo-Ann and Barbara to capture, edit and post our ski-technique videos to a secret youtube URL. This is an important job and could involve several tech-savvy people.
\r\n
Send out a weekly group email: copy and send out the weekly details by old-fashioned email to the entire group, the day after it is posted on the website. Be the contact if anyone has a question or comment. Best shared between 2 people in case one is away.
\r\n
Create a monthly Sofit newsletter. Achievements, funny stories, news, etc\r\n
\r\n
Volunteer co-ordinator! Make sure everyone has a job.\r\n
\r\n
Time Trial Assistants: several would be good, so that everyone gets a chance to take part in the fun.
\r\n
2 or more people to help set up things before practice - need to arrive 15 minutes early every single week. Important!!
\r\n\r\n \r\n\r\n \r\n\r\nOther ideas? List them as a comment at the bottom of this page.\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n ','Co-op possibilities 2014-2015 ','','inherit','open','closed','','273-revision-v1','','','2014-09-02 08:13:27','2014-09-02 12:13:27','',273,'http://sofits.ca/2014/09/02/273-revision-v1/',0,'revision','',0),(1401,7,'2014-09-02 08:14:25','2014-09-02 12:14:25','
Anything here can be changed:
\r\nKathy: Assistant for dryland workouts\r\n\r\nSharon: Assistant Dryland Coach (strength specialist)\r\n\r\nBea: Time trial Assistant?\r\n\r\n\r\nMargaret K: Time trial assistant\r\n\r\nRosy: Tech person\r\n\r\nPat: Assistant for Dryland or Skiing\r\n\r\nMeryl: In charge of shirt orders - yes let\'s have more shirts! Jackets? Racing suit?\r\n\r\nAnn: \r\n\r\nYvonne: Assistant for skate technique?\r\n\r\nSusan R: Archive-photographer\r\n\r\nMary Lou: Waivers and forms\r\n\r\nMarg M: People person! Go-to person for new members who have questions. Will contact frequent absentees to see if they wish to remain in the group. \r\n\r\n\r\nSusan O-H: Host a group party\r\n\r\nIla: Technical writer, to write up ski drills as they occur. \r\n\r\n\r\nJoanne, Julie and Cary: Healthy post-workout snacks\r\n\r\nMichele: Ski on NCC trails followed by Potluck\r\n\r\n\r\nCarol: \r\n\r\n\r\nJaney: \r\n\r\nSandra:\r\n\r\n\r\nPenny: Assistant Web Master\r\n\r\nJennifer: Events (give her the info, she will type the details and send it to Penny for posting)\r\n\r\nPauline: Awards for end of year party?\r\n\r\nBarbara: Videographer\r\n\r\n\r\nLinda\r\n\r\nMaria\r\n\r\nAnnemarieke: Assistant for ski technique\r\n\r\nLiz\r\n\r\nElaine\r\n\r\nShelley\r\n\r\nNina\r\n\r\nFay: Assistant for classic technique?\r\n\r\nBonnie\r\n\r\n \r\n\r\nSuggestions for Volunteer Jobs:\r\n\r\n\r\n
Research, plan and book yurts, cabins, or out of town ski trips for the Sofits on a first come first served basis (i.e not a private group of friends. ) These could be training trips or just ski getaways. This is a big job and should be shared among at least 3 people and discussed with the coach before they are implemented. (We are a big enough group to rent a fairly large cabin so that not too many people are left out).
\r\n
Organize extra, regularly- scheduled, un-coached ski practice sessions (as once a week is not enough, and some prefer company). Could be classic or skate, or even more than one a week, but open to the entire group, similar to summer activities.
\r\n
Capture Videos, working during practices with Jo-Ann and Barbara to capture, edit and post our ski-technique videos to a secret youtube URL. This is an important job and could involve several tech-savvy people.
\r\n
Send out a weekly group email: copy and send out the weekly details by old-fashioned email to the entire group, the day after it is posted on the website. Be the contact if anyone has a question or comment. Best shared between 2 people in case one is away.
\r\n
Create a monthly Sofit newsletter. Achievements, funny stories, news, etc\r\n
\r\n
Volunteer co-ordinator! Make sure everyone has a job.\r\n
\r\n
Time Trial Assistants: several would be good, so that everyone gets a chance to take part in the fun.
\r\n
2 or more people to help set up things before practice - need to arrive 15 minutes early every single week. Important!!
\r\n\r\n \r\n\r\n \r\n\r\nOther ideas? List them as a comment at the bottom of this page.\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n ','Co-op possibilities 2014-2015 ','','inherit','open','closed','','273-revision-v1','','','2014-09-02 08:14:25','2014-09-02 12:14:25','',273,'http://sofits.ca/2014/09/02/273-revision-v1/',0,'revision','',0),(1402,7,'2014-09-02 08:25:00','2014-09-02 12:25:00','
Anything here can be changed:
\r\nKathy: Assistant for dryland workouts\r\n\r\nSharon: Assistant Dryland Coach (strength specialist)\r\n\r\nBea: Time trial Assistant?\r\n\r\n\r\nMargaret K: Time trial assistant\r\n\r\nRosy: Tech person, coaching assistant\r\n\r\nPat: Assistant for Dryland / Skiing\r\n\r\nMeryl: In charge of shirt orders - yes let\'s have more shirts! Jackets? Racing suit?\r\n\r\nAnn: \r\n\r\nYvonne: Assistant for Dryland or Skiing\r\n\r\nSusan R: Archive-photographer\r\n\r\nMary Lou: Waivers and forms\r\n\r\nMarg M: People person! Go-to person for new members who have questions. Will contact frequent absentees to see if they wish to remain in the group. \r\n\r\n\r\nSusan O-H: Host a group party\r\n\r\nIla: Technical writer, to write up ski drills as they occur. \r\n\r\n\r\nJoanne: Healthy post-workout snacks\r\n\r\n\r\n \r\n\r\nJulie: Healthy post-workout snacks, assistant for Dryland / Skiing\r\n\r\n\r\nCary: Healthy post-workout snacks\r\n\r\nMichele: Ski on NCC trails followed by Potluck\r\n\r\n\r\nCarol: \r\n\r\n\r\nJaney: \r\n\r\nSandra:\r\n\r\n\r\nPenny: Assistant Web Master\r\n\r\nJennifer: Events (give her the info, she will type the details and send it to Penny for posting)\r\n\r\nPauline: Awards for end of year party?\r\n\r\nBarbara: Videographer, Assistant for Dryland / Skiing\r\n\r\n\r\nLinda\r\n\r\nMaria\r\n\r\nAnnemarieke: Assistant for Dryland / Skiing\r\n\r\nLiz\r\n\r\nElaine\r\n\r\nShelley\r\n\r\nNina\r\n\r\nFay:\r\n\r\nBonnie\r\n\r\n \r\n\r\nSuggestions for Volunteer Jobs:\r\n\r\n\r\n
Research, plan and book yurts, cabins, or out of town ski trips for the Sofits on a first come first served basis (i.e not a private group of friends. ) These could be training trips or just ski getaways. This is a big job and should be shared among at least 3 people and discussed with the coach before they are implemented. (We are a big enough group to rent a fairly large cabin so that not too many people are left out).
\r\n
Organize extra, regularly- scheduled, un-coached ski practice sessions (as once a week is not enough, and some prefer company). Could be classic or skate, or even more than one a week, but open to the entire group, similar to summer activities.
\r\n
Capture Videos, working during practices with Jo-Ann and Barbara to capture, edit and post our ski-technique videos to a secret youtube URL. This is an important job and could involve several tech-savvy people.
\r\n
Send out a weekly group email: copy and send out the weekly details by old-fashioned email to the entire group, the day after it is posted on the website. Be the contact if anyone has a question or comment. Best shared between 2 people in case one is away.
\r\n
Create a monthly Sofit newsletter. Achievements, funny stories, news, etc\r\n
\r\n
Volunteer co-ordinator! Make sure everyone has a job.\r\n
\r\n
Time Trial Assistants: several would be good, so that everyone gets a chance to take part in the fun.
\r\n
2 or more people to help set up things before practice - need to arrive 15 minutes early every single week. Important!!
\r\n\r\n \r\n\r\n \r\n\r\nOther ideas? List them as a comment at the bottom of this page.\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n ','Co-op possibilities 2014-2015 ','','inherit','open','closed','','273-revision-v1','','','2014-09-02 08:25:00','2014-09-02 12:25:00','',273,'http://sofits.ca/2014/09/02/273-revision-v1/',0,'revision','',0),(1406,7,'2014-09-11 17:20:36','2014-09-11 21:20:36','
Anything here can be changed:
\r\nKathy: Assistant coach for dryland workouts\r\n\r\nSharon: Assistant Dryland Coach (strength specialist)\r\n\r\nBea: Time trial Assistant?\r\n\r\n\r\nMargaret K: Time trial assistant\r\n\r\nRosy: Tech person,\r\n\r\nPat: Assistant for Dryland and Skiing\r\n\r\nMeryl: In charge of shirt orders - yes let\'s have more shirts! Jackets? Racing suit?\r\n\r\nYvonne: Assistant for Dryland or Skiing\r\n\r\nSusan R: Archive-photographer\r\n\r\nMary Lou: Waivers and forms, and gung-ho helper for many things.\r\n\r\nMarg M: People person! Go-to person for new members who have questions. Will contact frequent absentees to see if they wish to remain in the group. \r\n\r\n\r\nSusan O-H: Host a group party\r\n\r\nIla: Technical writer, to write up ski drills as they occur. \r\n\r\n\r\nJoanne: Healthy post-workout snacks\r\n\r\n\r\nJulie: Healthy post-workout snacks, assistant for Dryland / Skiing\r\n\r\n\r\nCary: Healthy post-workout snacks\r\n\r\nMichele: Ski on NCC trails followed by Potluck\r\n\r\n\r\nPenny: Assistant Web Master, gung-ho helper for all things\r\n\r\nJennifer: Events (give her the info, she will type the details and send it to Penny for posting)\r\n\r\nPauline: Awards for end of year party?\r\n\r\nBarbara: Videographer, Assistant for Dryland / Skiing\r\n\r\n\r\nElaine: set-up circuit before practices, will also work with Meryl to get Sofits jackets.\r\n\r\nAnnemarieke: Assistant for Dryland / Skiing\r\n\r\nAnne\r\n\r\nCarol: \r\n\r\n\r\nJaney: \r\n\r\nSandra:\r\n\r\n\r\nLinda\r\n\r\nMaria\r\n\r\nLiz\r\n\r\nShelley\r\n\r\nNina\r\n\r\nFay:\r\n\r\nBonnie\r\n\r\n \r\n\r\nSuggestions for Volunteer Jobs:\r\n\r\n\r\n
Research, plan and book yurts, cabins, or out of town ski trips for the Sofits on a first come first served basis (i.e not a private group of friends. ) These could be training trips or just ski getaways. This is a big job and should be shared among at least 3 people and discussed with the coach before they are implemented. (We are a big enough group to rent a fairly large cabin so that not too many people are left out). The deadline for Gatineau Park comes early!!
\r\n
Organize extra, regularly- scheduled, un-coached ski practice sessions (as once a week is not enough, and some prefer company). Could be classic or skate, or even more than one a week, but open to the entire group, similar to summer activities.
\r\n
Capture Videos, working during practices with Jo-Ann and Barbara to capture, edit and post our ski-technique videos to a secret youtube URL. This is an important job and could involve several tech-savvy people. (one-more needed)
\r\n
Send out a weekly group email: copy and send out the weekly details by old-fashioned email to the entire group, the day after it is posted on the website. Be the contact if anyone has a question or comment. Best shared between 2 people in case one is away.
\r\n
Create a short, monthly Sofit newsletter. Achievements, funny stories, news, great quotes, training tips, etc\r\n
\r\n
Volunteer co-ordinator! Make sure everyone has a job.\r\n
\r\n
Time Trial Assistants: several would be good, so that everyone gets a chance to take part in the fun.
\r\n
2 or more people to help set up things before practice - need to arrive 15 minutes early every single week. (at least one more needed) Important!!
\r\n\r\n \r\n\r\n \r\n\r\nOther ideas? List them as a comment at the bottom of this page.\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n ','Co-op possibilities 2014-2015 ','','inherit','open','closed','','273-revision-v1','','','2014-09-11 17:20:36','2014-09-11 21:20:36','',273,'http://sofits.ca/2014/09/11/273-revision-v1/',0,'revision','',0),(1407,7,'2014-09-11 18:29:22','2014-09-11 22:29:22','
Anything here can be changed:
\r\nKathy: Assistant coach for dryland workouts\r\n\r\nSharon: Assistant Dryland Coach (strength specialist)\r\n\r\nPat: Assistant for Dryland and Skiing\r\n\r\nYvonne: Assistant for Dryland or Skiing\r\n\r\nAnnemarieke: Assistant for Dryland / Skiing\r\n\r\nPenny: Assistant Web Master, Assistant for Dryland and Skiing, gung-ho helper for many things\r\n\r\nJulie: Assistant for Dryland / Skiing, (snacks??)\r\n\r\n\r\nBea: Time trial Assistant?\r\n\r\n\r\nMargaret K: Time trial assistant\r\n\r\nRosy: Tech person,\r\n\r\nMeryl: In charge of shirt orders - yes let\'s have more shirts! Jackets? Racing suit?\r\n\r\nSusan R: Archive-photographer\r\n\r\nMary Lou: Waivers and forms, and gung-ho helper for many things.\r\n\r\nMarg M: People person! Go-to person for new members who have questions. Will contact frequent absentees to see if they wish to remain in the group. \r\n\r\n\r\nSusan O-H: Host a group party\r\n\r\nIla: Technical writer, to write up ski drills as they occur. \r\n\r\n\r\nJoanne: Healthy post-workout snacks\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\nCary: Healthy post-workout snacks\r\n\r\nMichele: Ski on NCC trails followed by Potluck\r\n\r\n\r\nJennifer: Events (give her the info, she will type the details and send it to Penny for posting)\r\n\r\nPauline: Awards for end of year party?\r\n\r\nBarbara: Videographer, Assistant for Dryland / Skiing\r\n\r\n\r\nElaine: set-up circuit before practices, will also work with Meryl to get Sofits jackets.\r\n\r\n\r\n\r\nAnne\r\n\r\nCarol: \r\n\r\n\r\nJaney: \r\n\r\nSandra:\r\n\r\n\r\nLinda\r\n\r\nMaria\r\n\r\nLiz\r\n\r\nShelley\r\n\r\nNina\r\n\r\nFay:\r\n\r\nBonnie\r\n\r\n \r\n\r\nSuggestions for Volunteer Jobs:\r\n\r\n\r\n
Research, plan and book yurts, cabins, or out of town ski trips for the Sofits on a first come first served basis (i.e not a private group of friends. ) These could be training trips or just ski getaways. This is a big job and should be shared among at least 3 people and discussed with the coach before they are implemented. (We are a big enough group to rent a fairly large cabin so that not too many people are left out). The deadline for Gatineau Park comes early!!
\r\n
Organize extra, regularly- scheduled, un-coached ski practice sessions (as once a week is not enough, and some prefer company). Could be classic or skate, or even more than one a week, but open to the entire group, similar to summer activities.
\r\n
Capture Videos, working during practices with Jo-Ann and Barbara to capture, edit and post our ski-technique videos to a secret youtube URL. This is an important job and could involve several tech-savvy people. (one-more needed)
\r\n
Send out a weekly group email: copy and send out the weekly details by old-fashioned email to the entire group, the day after it is posted on the website. Be the contact if anyone has a question or comment. Best shared between 2 people in case one is away.
\r\n
Create a short, monthly Sofit newsletter. Achievements, funny stories, news, great quotes, training tips, etc\r\n
\r\n
Volunteer co-ordinator! Make sure everyone has a job.\r\n
\r\n
Time Trial Assistants: several would be good, so that everyone gets a chance to take part in the fun.
\r\n
2 or more people to help set up things before practice - need to arrive 15 minutes early every single week. (at least one more needed) Important!!
\r\n\r\n \r\n\r\n \r\n\r\nOther ideas? List them as a comment at the bottom of this page.\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n ','Co-op possibilities 2014-2015 ','','inherit','open','closed','','273-revision-v1','','','2014-09-11 18:29:22','2014-09-11 22:29:22','',273,'http://sofits.ca/2014/09/11/273-revision-v1/',0,'revision','',0),(1408,7,'2014-09-11 18:44:49','2014-09-11 22:44:49','
Anything here can be changed:
\r\nKathy: Assistant coach for dryland workouts\r\n\r\nSharon: Assistant Dryland Coach (strength specialist)\r\n\r\nPat: Assistant for Dryland and Skiing\r\n\r\nYvonne: Assistant for Dryland or Skiing\r\n\r\nAnnemarieke: Assistant for Dryland / Skiing\r\n\r\nPenny: Assistant Web Master, Assistant for Dryland and Skiing, gung-ho helper for many things\r\n\r\nJulie: Assistant for Dryland / Skiing, (snacks??)\r\n\r\n\r\nBea: Time trial Assistant?\r\n\r\n\r\nMargaret K: Time trial assistant\r\n\r\nRosy: Tech person,\r\n\r\nMeryl: In charge of shirt orders - yes let\'s have more shirts! Jackets? Racing suit?\r\n\r\nSusan R: Archive-photographer\r\n\r\nMary Lou: Waivers and forms, and gung-ho helper for many things.\r\n\r\nMarg M: People person! Go-to person for new members who have questions. Will contact frequent absentees to see if they wish to remain in the group. \r\n\r\n\r\nSusan O-H: Host a group party\r\n\r\nIla: Technical writer, to write up ski drills as they occur. \r\n\r\n\r\nJoanne: Healthy post-workout snacks\r\n\r\n\r\nCary: Healthy post-workout snacks\r\n\r\nMichele: Ski on NCC trails followed by Potluck\r\n\r\n\r\nJennifer: Events (give her the info, she will type the details and send it to Penny for posting)\r\n\r\nPauline: Awards for end of year party?\r\n\r\nBarbara: Videographer, Assistant for Dryland / Skiing\r\n\r\n\r\nElaine: set-up circuit before practices, will also work with Meryl to get Sofits jackets.\r\n\r\n Anne\r\n\r\nCarol: \r\n\r\n\r\nJaney: \r\n\r\nSandra:\r\n\r\n\r\nLinda\r\n\r\nMaria\r\n\r\nLiz\r\n\r\nShelley\r\n\r\nNina\r\n\r\nFay:\r\n\r\nBonnie\r\n\r\n \r\n\r\nSuggestions for Volunteer Jobs:\r\n\r\n\r\n
Research, plan and book yurts, cabins, or out of town ski trips for the Sofits on a first come first served basis (i.e not a private group of friends. ) These could be training trips or just ski getaways. This is a big job and should be shared among at least 3 people and discussed with the coach before they are implemented. (We are a big enough group to rent a fairly large cabin so that not too many people are left out). The deadline for Gatineau Park comes early!!
\r\n
Organize extra, regularly- scheduled, un-coached ski practice sessions (as once a week is not enough, and some prefer company). Could be classic or skate, or even more than one a week, but open to the entire group, similar to summer activities.
\r\n
Capture Videos, working during practices with Jo-Ann and Barbara to capture, edit and post our ski-technique videos to a secret youtube URL. This is an important job and could involve several tech-savvy people. (one-more needed)
\r\n
Send out a weekly group email: copy and send out the weekly details by old-fashioned email to the entire group, the day after it is posted on the website. Be the contact if anyone has a question or comment. Best shared between 2 people in case one is away.
\r\n
Create a short, monthly Sofit newsletter. Achievements, funny stories, news, great quotes, training tips, etc\r\n
\r\n
Volunteer co-ordinator! Make sure everyone has a job.\r\n
\r\n
Time Trial Assistants: several would be good, so that everyone gets a chance to take part in the fun.
\r\n
2 or more people to help set up things before practice - need to arrive 15 minutes early every single week. (at least one more needed) Important!!
\r\n\r\n \r\n\r\n \r\n\r\nOther ideas? List them as a comment at the bottom of this page.\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n ','Co-op possibilities 2014-2015 ','','inherit','open','closed','','273-revision-v1','','','2014-09-11 18:44:49','2014-09-11 22:44:49','',273,'http://sofits.ca/2014/09/11/273-revision-v1/',0,'revision','',0),(1409,7,'2014-09-11 20:40:25','2014-09-12 00:40:25','
Anything here can be changed:
\r\nKathy: Assistant coach for dryland workouts\r\n\r\nSharon: Assistant Dryland Coach (strength specialist)\r\n\r\nPat: Assistant for Dryland and Skiing\r\n\r\nYvonne: Assistant for Dryland or Skiing\r\n\r\nAnnemarieke: Assistant for Dryland / Skiing\r\n\r\nPenny: Assistant Web Master, Assistant for Dryland and Skiing, gung-ho helper for many things\r\n\r\nJulie: Assistant for Dryland / Skiing, (snacks??)\r\n\r\n\r\nBea: Time trial Assistant?\r\n\r\n\r\nMargaret K: Time trial assistant\r\n\r\nRosy: Tech and computer person\r\n\r\nMeryl: Sofits Clothing with Elaine- jackets this year?\r\n\r\nSusan R: Archive-photographer and early person for set-up with Elaine\r\n\r\nMary Lou: Waivers and forms, and gung-ho helper for many things.\r\n\r\nMarg M: People person! Go-to person for new members who have questions. Will contact frequent absentees to see if they wish to remain in the group. \r\n\r\n\r\nSusan O-H: Host a group party\r\n\r\nIla: Technical writer, to write up ski drills as they occur. \r\n\r\n\r\nJoanne: Healthy post-workout snacks\r\n\r\n\r\nCary: Healthy post-workout snacks\r\n\r\nMichele: Ski on NCC trails followed by Potluck\r\n\r\n\r\nJennifer: Events (give her the info, she will type the details and send it to Penny for posting)\r\n\r\nPauline: Awards for end of year party?\r\n\r\nBarbara: Videographer, Assistant for Dryland / Skiing\r\n\r\n\r\nElaine: Early person for set up with Susan R, will also work with Meryl to get Sofits jackets.\r\n\r\n Anne\r\n\r\nCarol: \r\n\r\n\r\nJaney: \r\n\r\nSandra:\r\n\r\n\r\nLinda\r\n\r\nMaria\r\n\r\nLiz\r\n\r\nShelley\r\n\r\nNina\r\n\r\nFay:\r\n\r\nBonnie\r\n\r\n \r\n\r\nSuggestions for Volunteer Jobs:\r\n\r\n\r\n
Research, plan and book yurts, cabins, or out of town ski trips for the Sofits on a first come first served basis (i.e not a private group of friends. ) These could be training trips or just ski getaways. This is a big job and should be shared among at least 3 people and discussed with the coach before they are implemented. (We are a big enough group to rent a fairly large cabin so that not too many people are left out). The deadline for Gatineau Park comes early!!
\r\n
Organize extra, regularly- scheduled, un-coached ski practice sessions (as once a week is not enough, and some prefer company). Could be classic or skate, or even more than one a week, but open to the entire group, similar to summer activities.
\r\n
Capture Videos, working during practices with Jo-Ann and Barbara to capture, edit and post our ski-technique videos to a secret youtube URL. This is an important job and could involve several tech-savvy people. (one-more needed)
\r\n
Send out a weekly group email: copy and send out the weekly details by old-fashioned email to the entire group, the day after it is posted on the website. Be the contact if anyone has a question or comment. Best shared between 2 people in case one is away.
\r\n
Create a short, monthly Sofit newsletter. Achievements, funny stories, news, great quotes, training tips, etc\r\n
\r\n
Volunteer co-ordinator! Make sure everyone has a job.\r\n
\r\n
Time Trial Assistants: several would be good, so that everyone gets a chance to take part in the fun.
\r\n
2 or more people to help set up things before practice - need to arrive 15 minutes early every single week. Important!!
\r\n\r\n \r\n\r\n \r\n\r\nOther ideas? List them as a comment at the bottom of this page.\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n ','Co-op possibilities 2014-2015 ','','inherit','open','closed','','273-revision-v1','','','2014-09-11 20:40:25','2014-09-12 00:40:25','',273,'http://sofits.ca/2014/09/11/273-revision-v1/',0,'revision','',0),(1410,7,'2014-09-12 09:34:13','2014-09-12 13:34:13','
Anything here can be changed:
\r\nKathy: Assistant coach for dryland workouts\r\n\r\nSharon: Assistant Dryland Coach (strength specialist)\r\n\r\nPat: Assistant for Dryland and Skiing\r\n\r\nYvonne: Assistant for Dryland or Skiing\r\n\r\nAnnemarieke: Assistant for Dryland / Skiing\r\n\r\nPenny: Assistant Web Master, Assistant for Dryland and Skiing, gung-ho helper for many things\r\n\r\nJulie: Assistant for Dryland / Skiing, (snacks??)\r\n\r\n\r\nBea: Time trial Assistant?\r\n\r\n\r\nMargaret K: Time trial assistant\r\n\r\nRosy: Tech and computer person\r\n\r\nMeryl: Sofits Clothing with Elaine- jackets this year?\r\n\r\nSusan R: Archive-photographer and early person for set-up with Elaine\r\n\r\nMary Lou: Waivers and forms, and gung-ho helper for many things.\r\n\r\nMarg M: People person! Go-to person for new members who have questions. Will contact frequent absentees to see if they wish to remain in the group. \r\n\r\n\r\nSusan O-H: Host a group party\r\n\r\nIla: Technical writer, to write up ski drills as they occur. \r\n\r\n\r\nJoanne: Healthy post-workout snacks\r\n\r\n\r\nCary: Healthy post-workout snacks\r\n\r\nMichele: Ski on NCC trails followed by Potluck\r\n\r\n\r\nJennifer: Events (give her the info, she will type the details and send it to Penny for posting)\r\n\r\nPauline: Awards for end of year party?\r\n\r\nBarbara: Videographer, Assistant for Dryland / Skiing\r\n\r\n\r\nElaine: Early person for set up with Susan R, will also work with Meryl to get Sofits jackets.\r\n\r\n Anne\r\n\r\nCarol: \r\n\r\n\r\nJaney: \r\n\r\nSandra:\r\n\r\n\r\nLinda\r\n\r\nMaria\r\n\r\nLiz\r\n\r\nShelley\r\n\r\nNina\r\n\r\nFay:\r\n\r\nBonnie\r\n\r\nSuggestions for Volunteer Jobs:\r\n\r\n\r\n
Research, plan and book yurts, cabins, or out of town ski trips for the Sofits on a first come first served basis (i.e not a private group of friends. ) These could be training trips or just ski getaways. This is a big job and should be shared among at least 3 people and discussed with the coach before they are implemented. (We are a big enough group to rent a fairly large cabin so that not too many people are left out). The deadline for Gatineau Park comes early!!
\r\n
Organize extra, regularly- scheduled, un-coached ski practice sessions (as once a week is not enough, and some prefer company). Could be classic or skate, or even more than one a week, but open to the entire group, similar to summer activities.
\r\n
Capture Videos, working during practices with Jo-Ann and Barbara to capture, edit and post our ski-technique videos to a secret youtube URL. This is an important job and could involve several tech-savvy people. (one-more needed)
\r\n
Send out a weekly group email: copy and send out the weekly details by old-fashioned email to the entire group, the day after it is posted on the website. Be the contact if anyone has a question or comment. Best shared between 2 people in case one is away.
\r\n
Create a short, monthly Sofit newsletter. Achievements, funny stories, news, great quotes, training tips, etc\r\n
\r\n
Volunteer co-ordinator! Make sure everyone has a job.\r\n
\r\n
Time Trial Assistants: several would be good, so that everyone gets a chance to take part in the fun.
\r\n
2 or more people to help set up things before practice - need to arrive 15 minutes early every single week. Important!!
\r\n
Someone to find inspirational quotes or articles and post them on this site each week.
\r\n\r\n \r\n\r\n \r\n\r\nOther ideas? List them as a comment at the bottom of this page.\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n ','Co-op possibilities 2014-2015 ','','inherit','open','closed','','273-revision-v1','','','2014-09-12 09:34:13','2014-09-12 13:34:13','',273,'http://sofits.ca/2014/09/12/273-revision-v1/',0,'revision','',0),(1411,7,'2014-09-12 09:35:08','2014-09-12 13:35:08','
Anything here can be changed:
\r\nKathy: Assistant coach for dryland workouts\r\n\r\nSharon: Assistant Dryland Coach (strength specialist)\r\n\r\nPat: Assistant for Dryland and Skiing\r\n\r\nYvonne: Assistant for Dryland or Skiing\r\n\r\nAnnemarieke: Assistant for Dryland / Skiing\r\n\r\nPenny: Assistant Web Master, Assistant for Dryland and Skiing, gung-ho helper for many things\r\n\r\nJulie: Assistant for Dryland / Skiing, (snacks??)\r\n\r\n\r\nBea: Time trial Assistant?\r\n\r\n\r\nMargaret K: Time trial assistant\r\n\r\nRosy: Tech and computer person\r\n\r\nMeryl: Sofits Clothing with Elaine- jackets this year?\r\n\r\nSusan R: Archive-photographer and early person for set-up with Elaine\r\n\r\nMary Lou: Waivers and forms, and gung-ho helper for many things.\r\n\r\nMarg M: People person! Go-to person for new members who have questions. Will contact frequent absentees to see if they wish to remain in the group. \r\n\r\n\r\nSusan O-H: Host a group party\r\n\r\nIla: Technical writer, to write up ski drills as they occur. \r\n\r\n\r\nJoanne: Healthy post-workout snacks\r\n\r\n\r\nCary: Healthy post-workout snacks\r\n\r\nMichele: Ski on NCC trails followed by Potluck\r\n\r\n\r\nJennifer: Events (Jennifer will seek out appropriate events, also send Jennifer the info, she will type the details and send it to Penny for posting)\r\n\r\nPauline: Awards for end of year party?\r\n\r\nBarbara: Videographer, Assistant for Dryland / Skiing\r\n\r\n\r\nElaine: Early person for set up with Susan R, will also work with Meryl to get Sofits jackets.\r\n\r\n Anne\r\n\r\nCarol: \r\n\r\n\r\nJaney: \r\n\r\nSandra:\r\n\r\n\r\nLinda\r\n\r\nMaria\r\n\r\nLiz\r\n\r\nShelley\r\n\r\nNina\r\n\r\nFay:\r\n\r\nBonnie\r\n\r\nSuggestions for Volunteer Jobs:\r\n\r\n\r\n
Research, plan and book yurts, cabins, or out of town ski trips for the Sofits on a first come first served basis (i.e not a private group of friends. ) These could be training trips or just ski getaways. This is a big job and should be shared among at least 3 people and discussed with the coach before they are implemented. (We are a big enough group to rent a fairly large cabin so that not too many people are left out). The deadline for Gatineau Park comes early!!
\r\n
Organize extra, regularly- scheduled, un-coached ski practice sessions (as once a week is not enough, and some prefer company). Could be classic or skate, or even more than one a week, but open to the entire group, similar to summer activities.
\r\n
Capture Videos, working during practices with Jo-Ann and Barbara to capture, edit and post our ski-technique videos to a secret youtube URL. This is an important job and could involve several tech-savvy people. (one-more needed)
\r\n
Send out a weekly group email: copy and send out the weekly details by old-fashioned email to the entire group, the day after it is posted on the website. Be the contact if anyone has a question or comment. Best shared between 2 people in case one is away.
\r\n
Create a short, monthly Sofit newsletter. Achievements, funny stories, news, great quotes, training tips, etc\r\n
\r\n
Volunteer co-ordinator! Make sure everyone has a job.\r\n
\r\n
Time Trial Assistants: several would be good, so that everyone gets a chance to take part in the fun.
\r\n
2 or more people to help set up things before practice - need to arrive 15 minutes early every single week. Important!!
\r\n
Someone to find inspirational quotes or articles and post them on this site each week.
\r\n\r\n \r\n\r\n \r\n\r\nOther ideas? List them as a comment at the bottom of this page.\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n ','Co-op possibilities 2014-2015 ','','inherit','open','closed','','273-revision-v1','','','2014-09-12 09:35:08','2014-09-12 13:35:08','',273,'http://sofits.ca/2014/09/12/273-revision-v1/',0,'revision','',0),(1412,7,'2014-09-12 09:36:46','2014-09-12 13:36:46','
Anything here can be changed:
\r\nKathy: Assistant coach for dryland workouts\r\n\r\nSharon: Assistant Dryland Coach (strength specialist)\r\n\r\nPat: Assistant for Dryland and Skiing\r\n\r\nYvonne: Assistant for Dryland or Skiing\r\n\r\nAnnemarieke: Assistant for Dryland / Skiing\r\n\r\nPenny: Assistant Web Master, Assistant for Dryland and Skiing, gung-ho helper for many things\r\n\r\nJulie: Assistant for Dryland / Skiing, (snacks??)\r\n\r\n\r\nBea: Time trial Assistant?\r\n\r\n\r\nMargaret K: Time trial assistant\r\n\r\nRosy: Tech and computer person\r\n\r\nMeryl: Sofits Clothing with Elaine- jackets this year?\r\n\r\nSusan R: Archive-photographer and early person for set-up with Elaine\r\n\r\nMary Lou: Waivers and forms, and gung-ho helper for many things.\r\n\r\nMarg M: People person! Go-to person for new members who have questions. Will contact frequent absentees to see if they wish to remain in the group. \r\n\r\n\r\nSusan O-H: Host a group party\r\n\r\nIla: Technical writer, to write up ski drills as they occur. \r\n\r\n\r\nJoanne: Healthy post-workout snacks\r\n\r\n\r\nCary: Healthy post-workout snacks\r\n\r\nMichele: Ski on NCC trails followed by Potluck\r\n\r\n\r\nJennifer: Events (Jennifer will seek out appropriate events, also send Jennifer the info, she will type the details and send it to Penny for posting)\r\n\r\nPauline: Awards for end of year party?\r\n\r\nBarbara: Videographer, Assistant for Dryland / Skiing\r\n\r\n\r\nElaine: Early person for set up with Susan R, will also work with Meryl to get Sofits jackets.\r\n\r\n Anne: Volunteer Co-ordinator?!?\r\n\r\n\r\nJaney: Healthy post workout snacks with Julie, Cary and Joanne??\r\n\r\n\r\nCarol: \r\n\r\n\r\nSandra:\r\n\r\n\r\nLinda\r\n\r\nMaria\r\n\r\nLiz\r\n\r\nShelley\r\n\r\nNina\r\n\r\nFay:\r\n\r\nBonnie\r\n\r\nSuggestions for Volunteer Jobs:\r\n\r\n\r\n
Research, plan and book yurts, cabins, or out of town ski trips for the Sofits on a first come first served basis (i.e not a private group of friends. ) These could be training trips or just ski getaways. This is a big job and should be shared among at least 3 people and discussed with the coach before they are implemented. (We are a big enough group to rent a fairly large cabin so that not too many people are left out). The deadline for Gatineau Park comes early!!
\r\n
Organize extra, regularly- scheduled, un-coached ski practice sessions (as once a week is not enough, and some prefer company). Could be classic or skate, or even more than one a week, but open to the entire group, similar to summer activities.
\r\n
Capture Videos, working during practices with Jo-Ann and Barbara to capture, edit and post our ski-technique videos to a secret youtube URL. This is an important job and could involve several tech-savvy people. (one-more needed)
\r\n
Send out a weekly group email: copy and send out the weekly details by old-fashioned email to the entire group, the day after it is posted on the website. Be the contact if anyone has a question or comment. Best shared between 2 people in case one is away.
\r\n
Create a short, monthly Sofit newsletter. Achievements, funny stories, news, great quotes, training tips, etc\r\n
\r\n
Volunteer co-ordinator! Make sure everyone has a job.\r\n
\r\n
Time Trial Assistants: several would be good, so that everyone gets a chance to take part in the fun.
\r\n
2 or more people to help set up things before practice - need to arrive 15 minutes early every single week. Important!!
\r\n
Someone to find inspirational quotes or articles and post them on this site each week.
\r\n\r\n \r\n\r\n \r\n\r\nOther ideas? List them as a comment at the bottom of this page.\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n ','Co-op possibilities 2014-2015 ','','inherit','open','closed','','273-revision-v1','','','2014-09-12 09:36:46','2014-09-12 13:36:46','',273,'http://sofits.ca/2014/09/12/273-revision-v1/',0,'revision','',0),(1413,7,'2014-09-12 10:13:45','2014-09-12 14:13:45','
Anything here can be changed:
\r\nKathy: Assistant coach for dryland workouts\r\n\r\nSharon: Assistant Dryland Coach (strength specialist)\r\n\r\nPat: Assistant for Dryland and Skiing\r\n\r\nYvonne: Assistant for Dryland or Skiing\r\n\r\nAnnemarieke: Assistant for Dryland / Skiing\r\n\r\nPenny: Assistant Web Master, Assistant for Dryland and Skiing, gung-ho helper for many things\r\n\r\nJulie: Assistant for Dryland / Skiing, (snacks??)\r\n\r\n\r\nBea: Time trial Assistant?\r\n\r\n\r\nMargaret K: Time trial assistant\r\n\r\nRosy: Tech and computer person\r\n\r\nMeryl: Sofits Clothing with Elaine- jackets this year?\r\n\r\nSusan R: Archive-photographer and early person for set-up with Elaine\r\n\r\nMary Lou: Waivers and forms, and gung-ho helper for many things.\r\n\r\nMarg M: People person! Go-to person for new members who have questions. Will contact frequent absentees to see if they wish to remain in the group. \r\n\r\n\r\nSusan O-H: Host a group party\r\n\r\nIla: Technical writer, to write up ski drills as they occur. \r\n\r\n\r\nJoanne: Healthy post-workout snacks\r\n\r\n\r\nCary: Healthy post-workout snacks\r\n\r\nJaney: Healthy post workout snacks with Julie, Cary and Joanne\r\n\r\n\r\nMichele: Ski on NCC trails followed by Potluck\r\n\r\n\r\nJennifer: Events (Jennifer will seek out appropriate events, also send Jennifer the info, she will type the details and send it to Penny for posting)\r\n\r\nPauline: Awards for end of year party?\r\n\r\nBarbara: Videographer, Assistant for Dryland / Skiing\r\n\r\n\r\nElaine: Early person for set up with Susan R, will also work with Meryl to get Sofits jackets.\r\n\r\n Anne: Volunteer Co-ordinator?!?\r\n\r\n\r\nCarol: \r\n\r\n\r\nSandra:\r\n\r\n\r\nLinda\r\n\r\nMaria\r\n\r\nLiz\r\n\r\nShelley\r\n\r\nNina\r\n\r\nFay:\r\n\r\nBonnie\r\n\r\nSuggestions for Volunteer Jobs:\r\n\r\n\r\n
Research, plan and book yurts, cabins, or out of town ski trips for the Sofits on a first come first served basis (i.e not a private group of friends. ) These could be training trips or just ski getaways. This is a big job and should be shared among at least 3 people and discussed with the coach before they are implemented. (We are a big enough group to rent a fairly large cabin so that not too many people are left out). The deadline for Gatineau Park comes early!!
\r\n
Organize extra, regularly- scheduled, un-coached ski practice sessions (as once a week is not enough, and some prefer company). Could be classic or skate, or even more than one a week, but open to the entire group, similar to summer activities.
\r\n
Capture Videos, working during practices with Jo-Ann and Barbara to capture, edit and post our ski-technique videos to a secret youtube URL. This is an important job and could involve several tech-savvy people. (one-more needed)
\r\n
Send out a weekly group email: copy and send out the weekly details by old-fashioned email to the entire group, the day after it is posted on the website. Be the contact if anyone has a question or comment. Best shared between 2 people in case one is away.
\r\n
Create a short, monthly Sofit newsletter. Achievements, funny stories, news, great quotes, training tips, etc\r\n
\r\n
Volunteer co-ordinator! Make sure everyone has a job.\r\n
\r\n
Time Trial Assistants: several would be good, so that everyone gets a chance to take part in the fun.
\r\n
2 or more people to help set up things before practice - need to arrive 15 minutes early every single week. Important!!
\r\n
Someone to find inspirational quotes or articles and post them on this site each week.
\r\n\r\n \r\n\r\n \r\n\r\nOther ideas? List them as a comment at the bottom of this page.\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n ','Co-op possibilities 2014-2015 ','','inherit','open','closed','','273-revision-v1','','','2014-09-12 10:13:45','2014-09-12 14:13:45','',273,'http://sofits.ca/2014/09/12/273-revision-v1/',0,'revision','',0),(1414,7,'2014-09-12 16:07:27','2014-09-12 20:07:27','
Anything here can be changed:
\r\nKathy: Assistant coach for dryland workouts\r\n\r\nSharon: Assistant Dryland Coach (strength specialist)\r\n\r\nPat: Assistant for Dryland and Skiing\r\n\r\nYvonne: Assistant for Dryland or Skiing\r\n\r\nAnnemarieke: Assistant for Dryland / Skiing\r\n\r\nPenny: Assistant Web Master, Assistant for Dryland and Skiing, gung-ho helper for many things\r\n\r\nJulie: Assistant for Dryland / Skiing, (snacks??)\r\n\r\n\r\nBea: Time trial Assistant?\r\n\r\n\r\nMargaret K: Time trial assistant\r\n\r\nRosy: Tech and computer person\r\n\r\nMeryl: Sofits Clothing with Elaine- jackets this year?\r\n\r\nSusan R: Archive-photographer and early person for set-up with Elaine\r\n\r\nMary Lou: Waivers and forms, and gung-ho helper for many things.\r\n\r\nMarg M: People person! Go-to person for new members who have questions. Will contact frequent absentees to see if they wish to remain in the group. \r\n\r\n\r\nSusan O-H: Host a group party\r\n\r\nIla: Technical writer, to write up ski drills as they occur. \r\n\r\n\r\nJoanne: Healthy post-workout snacks\r\n\r\n\r\nCary: Healthy post-workout snacks\r\n\r\nJaney: Healthy post workout snacks with Julie, Cary and Joanne\r\n\r\n\r\nMichele: Ski on NCC trails followed by Potluck\r\n\r\n\r\nJennifer: Events (Jennifer will seek out appropriate events, also send Jennifer the info, she will type the details and send it to Penny for posting)\r\n\r\nPauline: Awards for end of year party?\r\n\r\nBarbara: Videographer, Assistant for Dryland / Skiing\r\n\r\n\r\nElaine: Early person for set up with Susan R, will also work with Meryl to get Sofits jackets.\r\n\r\n Anne: Volunteer Co-ordinator?!?\r\n\r\n\r\nFay: Co-ordinator for weekly runs/skis\r\n\r\nCarol: \r\n\r\n\r\nSandra:\r\n\r\n\r\nLinda\r\n\r\nMaria\r\n\r\nLiz\r\n\r\nShelley\r\n\r\nNina\r\n\r\n\r\n\r\nBonnie\r\n\r\nSuggestions for Volunteer Jobs:\r\n\r\n\r\n
Research, plan and book yurts, cabins, or out of town ski trips for the Sofits on a first come first served basis (i.e not a private group of friends. ) These could be training trips or just ski getaways. This is a big job and should be shared among at least 3 people and discussed with the coach before they are implemented. (We are a big enough group to rent a fairly large cabin so that not too many people are left out). The deadline for Gatineau Park comes early!!
\r\n
Organize extra, regularly- scheduled, un-coached ski practice sessions (as once a week is not enough, and some prefer company). Could be classic or skate, or even more than one a week, but open to the entire group, similar to summer activities.
\r\n
Capture Videos, working during practices with Jo-Ann and Barbara to capture, edit and post our ski-technique videos to a secret youtube URL. This is an important job and could involve several tech-savvy people. (one-more needed)
\r\n
Send out a weekly group email: copy and send out the weekly details by old-fashioned email to the entire group, the day after it is posted on the website. Be the contact if anyone has a question or comment. Best shared between 2 people in case one is away.
\r\n
Create a short, monthly Sofit newsletter. Achievements, funny stories, news, great quotes, training tips, etc\r\n
\r\n
Volunteer co-ordinator! Make sure everyone has a job.\r\n
\r\n
Time Trial Assistants: several would be good, so that everyone gets a chance to take part in the fun.
\r\n
2 or more people to help set up things before practice - need to arrive 15 minutes early every single week. Important!!
\r\n
Someone to find inspirational quotes or articles and post them on this site each week.
\r\n\r\n \r\n\r\n \r\n\r\nOther ideas? List them as a comment at the bottom of this page.\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n ','Co-op possibilities 2014-2015 ','','inherit','open','closed','','273-revision-v1','','','2014-09-12 16:07:27','2014-09-12 20:07:27','',273,'http://sofits.ca/2014/09/12/273-revision-v1/',0,'revision','',0),(1415,7,'2014-09-12 16:09:02','2014-09-12 20:09:02','
Anything here can be changed:
\r\nKathy: Assistant coach for dryland workouts\r\n\r\nSharon: Assistant Dryland Coach (strength specialist)\r\n\r\nPat: Assistant for Dryland and Skiing\r\n\r\nYvonne: Assistant for Dryland or Skiing\r\n\r\nAnnemarieke: Assistant for Dryland / Skiing\r\n\r\nPenny: Assistant Web Master, Assistant for Dryland and Skiing, gung-ho helper for many things\r\n\r\nJulie: Assistant for Dryland / Skiing, (snacks??)\r\n\r\n\r\nBea: Time trial Assistant?\r\n\r\n\r\nMargaret K: Time trial assistant\r\n\r\nRosy: Tech and computer person\r\n\r\nMeryl: Sofits Clothing with Elaine- jackets this year?\r\n\r\nSusan R: Archive-photographer and early person for set-up with Elaine\r\n\r\nMary Lou: Waivers and forms, and gung-ho helper for many things.\r\n\r\nMarg M: People person! Go-to person for new members who have questions. Will contact frequent absentees to see if they wish to remain in the group. If anyone new to the group isn\'t sure about something, ask Marg!\r\n\r\n\r\nSusan O-H: Host a group party\r\n\r\nIla: Technical writer, to write up ski drills as they occur. \r\n\r\n\r\nJoanne: Healthy post-workout snacks\r\n\r\n\r\nCary: Healthy post-workout snacks\r\n\r\nJaney: Healthy post workout snacks with Julie, Cary and Joanne\r\n\r\n\r\nMichele: Ski on NCC trails followed by Potluck\r\n\r\n\r\nJennifer: Events (Jennifer will seek out appropriate events, also send Jennifer the info, she will type the details and send it to Penny for posting)\r\n\r\nPauline: Awards for end of year party?\r\n\r\nBarbara: Videographer, Assistant for Dryland / Skiing\r\n\r\n\r\nElaine: Early person for set up with Susan R, will also work with Meryl to get Sofits jackets.\r\n\r\n Anne: Volunteer Co-ordinator?!?\r\n\r\n\r\nFay: Co-ordinator for weekly runs/skis\r\n\r\nCarol: \r\n\r\n\r\nSandra:\r\n\r\n\r\nLinda\r\n\r\nMaria\r\n\r\nLiz\r\n\r\nShelley\r\n\r\nNina\r\n\r\n\r\n\r\nBonnie\r\n\r\nSuggestions for Volunteer Jobs:\r\n\r\n\r\n
Research, plan and book yurts, cabins, or out of town ski trips for the Sofits on a first come first served basis (i.e not a private group of friends. ) These could be training trips or just ski getaways. This is a big job and should be shared among at least 3 people and discussed with the coach before they are implemented. (We are a big enough group to rent a fairly large cabin so that not too many people are left out). The deadline for Gatineau Park comes early!!
\r\n
Organize extra, regularly- scheduled, un-coached ski practice sessions (as once a week is not enough, and some prefer company). Could be classic or skate, or even more than one a week, but open to the entire group, similar to summer activities. (possible for more than one person to do this)
\r\n
Capture Videos, working during practices with Jo-Ann and Barbara to capture, edit and post our ski-technique videos to a secret youtube URL. This is an important job and could involve several tech-savvy people. (one-more needed)
\r\n
Send out a weekly group email: copy and send out the weekly details by old-fashioned email to the entire group, the day after it is posted on the website. Be the contact if anyone has a question or comment. Best shared between 2 people in case one is away.
\r\n
Create a short, monthly Sofit newsletter. Achievements, funny stories, news, great quotes, training tips, etc\r\n
\r\n
Volunteer co-ordinator! Make sure everyone has a job.\r\n
\r\n
Time Trial Assistants: several would be good, so that everyone gets a chance to take part in the fun.
\r\n
2 or more people to help set up things before practice - need to arrive 15 minutes early every single week. Important!!
\r\n
Someone to find inspirational quotes or articles and post them on this site each week.
\r\n\r\n \r\n\r\n \r\n\r\nOther ideas? List them as a comment at the bottom of this page.\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n ','Co-op possibilities 2014-2015 ','','inherit','open','closed','','273-revision-v1','','','2014-09-12 16:09:02','2014-09-12 20:09:02','',273,'http://sofits.ca/2014/09/12/273-revision-v1/',0,'revision','',0),(1416,7,'2014-09-12 16:09:26','2014-09-12 20:09:26','
Anything here can be changed:
\r\nKathy: Assistant coach for dryland workouts\r\n\r\nSharon: Assistant Dryland Coach (strength specialist)\r\n\r\nPat: Assistant for Dryland and Skiing\r\n\r\nYvonne: Assistant for Dryland or Skiing\r\n\r\nAnnemarieke: Assistant for Dryland / Skiing\r\n\r\nPenny: Assistant Web Master, Assistant for Dryland and Skiing, gung-ho helper for many things\r\n\r\nJulie: Assistant for Dryland / Skiing, (snacks??)\r\n\r\n\r\nBea: Time trial Assistant?\r\n\r\n\r\nMargaret K: Time trial assistant? Group runs?\r\n\r\nRosy: Tech and computer person\r\n\r\nMeryl: Sofits Clothing with Elaine- jackets this year?\r\n\r\nSusan R: Archive-photographer and early person for set-up with Elaine\r\n\r\nMary Lou: Waivers and forms, and gung-ho helper for many things.\r\n\r\nMarg M: People person! Go-to person for new members who have questions. Will contact frequent absentees to see if they wish to remain in the group. If anyone new to the group isn\'t sure about something, ask Marg!\r\n\r\n\r\nSusan O-H: Host a group party\r\n\r\nIla: Technical writer, to write up ski drills as they occur. \r\n\r\n\r\nJoanne: Healthy post-workout snacks\r\n\r\n\r\nCary: Healthy post-workout snacks\r\n\r\nJaney: Healthy post workout snacks with Julie, Cary and Joanne\r\n\r\n\r\nMichele: Ski on NCC trails followed by Potluck\r\n\r\n\r\nJennifer: Events (Jennifer will seek out appropriate events, also send Jennifer the info, she will type the details and send it to Penny for posting)\r\n\r\nPauline: Awards for end of year party?\r\n\r\nBarbara: Videographer, Assistant for Dryland / Skiing\r\n\r\n\r\nElaine: Early person for set up with Susan R, will also work with Meryl to get Sofits jackets.\r\n\r\n Anne: Volunteer Co-ordinator?!?\r\n\r\n\r\nFay: Co-ordinator for weekly runs/skis\r\n\r\nCarol: \r\n\r\n\r\nSandra:\r\n\r\n\r\nLinda\r\n\r\nMaria\r\n\r\nLiz\r\n\r\nShelley\r\n\r\nNina\r\n\r\n\r\n\r\nBonnie\r\n\r\nSuggestions for Volunteer Jobs:\r\n\r\n\r\n
Research, plan and book yurts, cabins, or out of town ski trips for the Sofits on a first come first served basis (i.e not a private group of friends. ) These could be training trips or just ski getaways. This is a big job and should be shared among at least 3 people and discussed with the coach before they are implemented. (We are a big enough group to rent a fairly large cabin so that not too many people are left out). The deadline for Gatineau Park comes early!!
\r\n
Organize extra, regularly- scheduled, un-coached ski practice sessions (as once a week is not enough, and some prefer company). Could be classic or skate, or even more than one a week, but open to the entire group, similar to summer activities. (possible for more than one person to do this)
\r\n
Capture Videos, working during practices with Jo-Ann and Barbara to capture, edit and post our ski-technique videos to a secret youtube URL. This is an important job and could involve several tech-savvy people. (one-more needed)
\r\n
Send out a weekly group email: copy and send out the weekly details by old-fashioned email to the entire group, the day after it is posted on the website. Be the contact if anyone has a question or comment. Best shared between 2 people in case one is away.
\r\n
Create a short, monthly Sofit newsletter. Achievements, funny stories, news, great quotes, training tips, etc\r\n
\r\n
Volunteer co-ordinator! Make sure everyone has a job.\r\n
\r\n
Time Trial Assistants: several would be good, so that everyone gets a chance to take part in the fun.
\r\n
2 or more people to help set up things before practice - need to arrive 15 minutes early every single week. Important!!
\r\n
Someone to find inspirational quotes or articles and post them on this site each week.
\r\n\r\n \r\n\r\n \r\n\r\nOther ideas? List them as a comment at the bottom of this page.\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n ','Co-op possibilities 2014-2015 ','','inherit','open','closed','','273-revision-v1','','','2014-09-12 16:09:26','2014-09-12 20:09:26','',273,'http://sofits.ca/2014/09/12/273-revision-v1/',0,'revision','',0),(1417,7,'2014-09-12 16:09:46','2014-09-12 20:09:46','
Anything here can be changed:
\r\nKathy: Assistant coach for dryland workouts\r\n\r\nSharon: Assistant Dryland Coach (strength specialist)\r\n\r\nPat: Assistant for Dryland and Skiing\r\n\r\nYvonne: Assistant for Dryland or Skiing\r\n\r\nAnnemarieke: Assistant for Dryland / Skiing\r\n\r\nPenny: Assistant Web Master, Assistant for Dryland and Skiing, gung-ho helper for many things\r\n\r\nJulie: Assistant for Dryland / Skiing, (snacks??)\r\n\r\n\r\nBea: Time trial Assistant?\r\n\r\n\r\nMargaret K: Time trial assistant? Group runs?\r\n\r\nRosy: Tech and computer person\r\n\r\nMeryl: Sofits Clothing with Elaine- jackets this year?\r\n\r\nSusan R: Archive-photographer and early person for set-up with Elaine\r\n\r\nMary Lou: Waivers and forms, and gung-ho helper for many things.\r\n\r\nMarg M: People person! Go-to person for new members who have questions. Will contact frequent absentees to see if they wish to remain in the group. If anyone new to the group isn\'t sure about something, ask Marg!\r\n\r\n\r\nSusan O-H: Host a group party\r\n\r\nIla: Technical writer, to write up ski drills as they occur. \r\n\r\n\r\nJoanne: Healthy post-workout snacks\r\n\r\n\r\nCary: Healthy post-workout snacks\r\n\r\nJaney: Healthy post workout snacks with Julie, Cary and Joanne\r\n\r\n\r\nMichele: Ski on NCC trails followed by Potluck\r\n\r\n\r\nJennifer: Events (Jennifer will seek out appropriate events, also send Jennifer the info, she will type the details and send it to Penny for posting)\r\n\r\nPauline: Awards for end of year party?\r\n\r\nBarbara: Videographer, Assistant for Dryland / Skiing\r\n\r\n\r\nElaine: Early person for set up with Susan R, will also work with Meryl to get Sofits jackets.\r\n\r\n Anne: Volunteer Co-ordinator?!\r\n\r\n\r\nFay: Co-ordinator for weekly runs/skis\r\n\r\nCarol: \r\n\r\n\r\nSandra:\r\n\r\n\r\nLinda\r\n\r\nMaria\r\n\r\nLiz\r\n\r\nShelley\r\n\r\nNina\r\n\r\n\r\n\r\nBonnie\r\n\r\nSuggestions for Volunteer Jobs:\r\n\r\n\r\n
Research, plan and book yurts, cabins, or out of town ski trips for the Sofits on a first come first served basis (i.e not a private group of friends. ) These could be training trips or just ski getaways. This is a big job and should be shared among at least 3 people and discussed with the coach before they are implemented. (We are a big enough group to rent a fairly large cabin so that not too many people are left out). The deadline for Gatineau Park comes early!!
\r\n
Organize extra, regularly- scheduled, un-coached ski practice sessions (as once a week is not enough, and some prefer company). Could be classic or skate, or even more than one a week, but open to the entire group, similar to summer activities. (possible for more than one person to do this)
\r\n
Capture Videos, working during practices with Jo-Ann and Barbara to capture, edit and post our ski-technique videos to a secret youtube URL. This is an important job and could involve several tech-savvy people. (one-more needed)
\r\n
Send out a weekly group email: copy and send out the weekly details by old-fashioned email to the entire group, the day after it is posted on the website. Be the contact if anyone has a question or comment. Best shared between 2 people in case one is away.
\r\n
Create a short, monthly Sofit newsletter. Achievements, funny stories, news, great quotes, training tips, etc\r\n
\r\n
Volunteer co-ordinator! Make sure everyone has a job.\r\n
\r\n
Time Trial Assistants: several would be good, so that everyone gets a chance to take part in the fun.
\r\n
2 or more people to help set up things before practice - need to arrive 15 minutes early every single week. Important!!
\r\n
Someone to find inspirational quotes or articles and post them on this site each week.
\r\n\r\n \r\n\r\n \r\n\r\nOther ideas? List them as a comment at the bottom of this page.\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n ','Co-op possibilities 2014-2015 ','','inherit','open','closed','','273-revision-v1','','','2014-09-12 16:09:46','2014-09-12 20:09:46','',273,'http://sofits.ca/2014/09/12/273-revision-v1/',0,'revision','',0),(1418,7,'2014-09-12 16:10:49','2014-09-12 20:10:49','
Anything here can be changed:
\r\nKathy: Assistant coach for dryland workouts\r\n\r\nSharon: Assistant Dryland Coach (strength specialist)\r\n\r\nPat: Assistant for Dryland and Skiing\r\n\r\nYvonne: Assistant for Dryland or Skiing\r\n\r\nAnnemarieke: Assistant for Dryland / Skiing\r\n\r\nPenny: Assistant Web Master, Assistant for Dryland and Skiing, gung-ho helper for many things\r\n\r\nJulie: Assistant for Dryland / Skiing, (snacks??)\r\n\r\n\r\nBea: Time trial Assistant?\r\n\r\n\r\nMargaret K: Time trial assistant? Group runs?\r\n\r\nRosy: Tech and computer person\r\n\r\nMeryl: Sofits Clothing with Elaine- jackets this year?\r\n\r\nSusan R: Archive-photographer and early person for set-up with Elaine\r\n\r\nMary Lou: Waivers and forms, and gung-ho helper for many things.\r\n\r\nMarg M: People person! Go-to person for new members who have questions. Will contact frequent absentees to see if they wish to remain in the group. If anyone new to the group isn\'t sure about something, ask Marg!\r\n\r\n\r\nSusan O-H: Host a group party\r\n\r\nIla: Technical writer, to write up ski drills as they occur. \r\n\r\n\r\nJoanne: Healthy post-workout snacks\r\n\r\n\r\nCary: Healthy post-workout snacks\r\n\r\nJaney: Healthy post workout snacks with Julie, Cary and Joanne\r\n\r\n\r\nMichele: Ski on NCC trails followed by Potluck\r\n\r\n\r\nJennifer: Events (Jennifer will seek out appropriate events, also send Jennifer the info, she will type the details and send it to Penny for posting)\r\n\r\nPauline: Awards for end of year party?\r\n\r\nBarbara: Videographer, Assistant for Dryland / Skiing\r\n\r\n\r\nElaine: Early person for set up with Susan R, will also work with Meryl to get Sofits jackets.\r\n\r\n Anne: Volunteer Co-ordinator?!\r\n\r\n\r\nFay: Co-ordinator for weekly runs/skis\r\n\r\nCarol: \r\n\r\n\r\nSandra:\r\n\r\n\r\nLinda\r\n\r\nMaria\r\n\r\nLiz\r\n\r\nShelley\r\n\r\nNina\r\n\r\n\r\nBonnie\r\n\r\nSuggestions for Volunteer Jobs:\r\n\r\n\r\n
Research, plan and book yurts, cabins, or out of town ski trips for the Sofits on a first come first served basis (i.e not a private group of friends. ) These could be training trips or just ski getaways. This is a big job and should be shared among at least 3 people and discussed with the coach before they are implemented. (We are a big enough group to rent a fairly large cabin so that not too many people are left out). The deadline for Gatineau Park comes early!!
\r\n
Organize extra, regularly- scheduled, un-coached ski practice sessions (as once a week is not enough, and some prefer company). Could be classic or skate, or even more than one a week, but open to the entire group, similar to summer activities. (possible for more than one person to do this)
\r\n
Capture Videos, working during practices with Jo-Ann and Barbara to capture, edit and post our ski-technique videos to a secret youtube URL. This is an important job and could involve several tech-savvy people. (one-more needed)
\r\n
Send out a weekly group email: copy and send out the weekly details by old-fashioned email to the entire group, the day after it is posted on the website. Be the contact if anyone has a question or comment. Best shared between 2 people in case one is away.
\r\n
Create a short, monthly Sofit newsletter. Achievements, funny stories, news, great quotes, training tips, etc\r\n
\r\n
Volunteer co-ordinator! Make sure everyone has a job.\r\n
\r\n
Time Trial Assistants: several would be good, so that everyone gets a chance to take part in the fun.
\r\n
2 or more people to help set up things before practice - need to arrive 15 minutes early every single week. Important!!
\r\n
Someone to find inspirational quotes or articles and post them on this site each week.
\r\n\r\n \r\n\r\n \r\n\r\nOther ideas? List them as a comment at the bottom of this page.\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n ','Co-op possibilities 2014-2015 ','','inherit','open','closed','','273-revision-v1','','','2014-09-12 16:10:49','2014-09-12 20:10:49','',273,'http://sofits.ca/2014/09/12/273-revision-v1/',0,'revision','',0),(1429,7,'2014-09-12 22:57:50','2014-09-13 02:57:50','
Anything here can be changed:
\r\nKathy: Assistant coach for dryland workouts\r\n\r\nSharon: Assistant Dryland Coach (strength specialist)\r\n\r\nPat: Assistant for Dryland and Skiing\r\n\r\nYvonne: Assistant for Dryland or Skiing\r\n\r\nAnnemarieke: Assistant for Dryland / Skiing\r\n\r\nPenny: Assistant Web Master, Assistant for Dryland and Skiing, gung-ho helper for many things\r\n\r\nJulie: Assistant for Dryland / Skiing, (snacks??)\r\n\r\n\r\nBea: Time trial Assistant?\r\n\r\n\r\nMargaret K: Time trial assistant? Group runs?\r\n\r\nRosy: Tech and computer person\r\n\r\nMeryl: Sofits Clothing with Elaine- jackets this year?\r\n\r\nSusan R: Archive-photographer and early person for set-up with Elaine\r\n\r\nMary Lou: Waivers and forms, and gung-ho helper for many things.\r\n\r\nMarg M: People person! Go-to person for new members who have questions. Will contact frequent absentees to see if they wish to remain in the group. If anyone new to the group isn\'t sure about something, ask Marg!\r\n\r\n\r\nSusan O-H: Host a group party\r\n\r\nIla: Technical writer, to write up ski drills as they occur. \r\n\r\n\r\nJoanne: Healthy post-workout snacks\r\n\r\n\r\nCary: Healthy post-workout snacks\r\n\r\nJaney: Healthy post workout snacks with Julie, Cary and Joanne\r\n\r\n\r\nMichele: Ski on NCC trails followed by Potluck\r\n\r\n\r\nJennifer: Events (Jennifer will seek out appropriate events, also send Jennifer the info, she will type the details and send it to Penny for posting)\r\n\r\nPauline: Awards for end of year party?\r\n\r\nBarbara: Videographer, Assistant for Dryland / Skiing\r\n\r\n\r\nElaine: Early person for set up with Susan R, will also work with Meryl to get Sofits jackets.\r\n\r\n Anne: Volunteer Co-ordinator?!\r\n\r\n\r\nFay: Co-ordinator for weekly runs/skis\r\n\r\nCarol: \r\n\r\n\r\nSandra:\r\n\r\n\r\nLinda\r\n\r\nMaria\r\n\r\nLiz\r\n\r\nShelley\r\n\r\nNina\r\n\r\n\r\nBonnie\r\n\r\nMarie-France\r\n\r\nSuggestions for Volunteer Jobs:\r\n\r\n\r\n
Research, plan and book yurts, cabins, or out of town ski trips for the Sofits on a first come first served basis (i.e not a private group of friends. ) These could be training trips or just ski getaways. This is a big job and should be shared among at least 3 people and discussed with the coach before they are implemented. (We are a big enough group to rent a fairly large cabin so that not too many people are left out). The deadline for Gatineau Park comes early!!
\r\n
Organize extra, regularly- scheduled, un-coached ski practice sessions (as once a week is not enough, and some prefer company). Could be classic or skate, or even more than one a week, but open to the entire group, similar to summer activities. (possible for more than one person to do this)
\r\n
Capture Videos, working during practices with Jo-Ann and Barbara to capture, edit and post our ski-technique videos to a secret youtube URL. This is an important job and could involve several tech-savvy people. (one-more needed)
\r\n
Send out a weekly group email: copy and send out the weekly details by old-fashioned email to the entire group, the day after it is posted on the website. Be the contact if anyone has a question or comment. Best shared between 2 people in case one is away.
\r\n
Create a short, monthly Sofit newsletter. Achievements, funny stories, news, great quotes, training tips, etc\r\n
\r\n
Volunteer co-ordinator! Make sure everyone has a job.\r\n
\r\n
Time Trial Assistants: several would be good, so that everyone gets a chance to take part in the fun.
\r\n
2 or more people to help set up things before practice - need to arrive 15 minutes early every single week. Important!!
\r\n
Someone to find inspirational quotes or articles and post them on this site each week.
\r\n\r\n \r\n\r\n \r\n\r\nOther ideas? List them as a comment at the bottom of this page.\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n ','Co-op possibilities 2014-2015 ','','inherit','open','closed','','273-revision-v1','','','2014-09-12 22:57:50','2014-09-13 02:57:50','',273,'http://sofits.ca/2014/09/12/273-revision-v1/',0,'revision','',0),(1430,7,'2014-09-13 08:36:40','2014-09-13 12:36:40','
Anything here can be changed:
\r\nKathy: Assistant coach for dryland workouts\r\n\r\nSharon: Assistant Dryland Coach (strength specialist)\r\n\r\nPat: Assistant for Dryland and Skiing\r\n\r\nYvonne: Assistant for Dryland or Skiing\r\n\r\nAnnemarieke: Assistant for Dryland / Skiing\r\n\r\nPenny: Assistant Web Master, Assistant for Dryland and Skiing, gung-ho helper for many things\r\n\r\nJulie: Assistant for Dryland / Skiing, (snacks??)\r\n\r\n\r\nBea: Time trial Assistant?\r\n\r\n\r\nMargaret K: Time trial assistant? Group runs?\r\n\r\nRosy: Tech and computer person\r\n\r\nMeryl: Sofits Clothing with Elaine- jackets this year?\r\n\r\nSusan R: Archive-photographer and early person for set-up with Elaine\r\n\r\nMary Lou: Waivers and forms, and gung-ho helper for many things.\r\n\r\nMarg M: People person! Go-to person for new members who have questions. Will contact frequent absentees to see if they wish to remain in the group. If anyone new to the group isn\'t sure about something, ask Marg!\r\n\r\n\r\nSusan O-H: Host a group party\r\n\r\nIla: Technical writer, to write up ski drills as they occur. \r\n\r\n\r\nJoanne: Healthy post-workout snacks\r\n\r\n\r\nCary: Healthy post-workout snacks\r\n\r\nJaney: Healthy post workout snacks with Julie, Cary and Joanne\r\n\r\n\r\nMichele: Ski on NCC trails followed by Potluck\r\n\r\n\r\nJennifer: Events (Jennifer will seek out appropriate events, also send Jennifer the info, she will type the details and send it to Penny for posting)\r\n\r\nPauline: Awards for end of year party?\r\n\r\nBarbara: Videographer, Assistant for Dryland / Skiing\r\n\r\n\r\nElaine: Early person for set up with Susan R, will also work with Meryl to get Sofits jackets.\r\n\r\n Anne: Volunteer Co-ordinator?!\r\n\r\n\r\nFay: Co-ordinator for weekly runs/skis\r\n\r\nMarie-France: Research, plan and book yurts, etc.\r\n\r\nCarol: \r\n\r\n\r\nSandra:\r\n\r\n\r\nLinda\r\n\r\nMaria\r\n\r\nLiz\r\n\r\nShelley\r\n\r\nNina\r\n\r\n\r\nBonnie\r\n\r\n\r\n\r\nSuggestions for Volunteer Jobs:\r\n\r\n\r\n
Research, plan and book yurts, cabins, or out of town ski trips for the Sofits on a first come first served basis (i.e not a private group of friends. ) These could be training trips or just ski getaways. This is a big job and should be shared among at least 3 people and discussed with the coach before they are implemented. (We are a big enough group to rent a fairly large cabin so that not too many people are left out). The deadline for Gatineau Park comes early!!
\r\n
Organize extra, regularly- scheduled, un-coached ski practice sessions (as once a week is not enough, and some prefer company). Could be classic or skate, or even more than one a week, but open to the entire group, similar to summer activities. (possible for more than one person to do this)
\r\n
Capture Videos, working during practices with Jo-Ann and Barbara to capture, edit and post our ski-technique videos to a secret youtube URL. This is an important job and could involve several tech-savvy people. (one-more needed)
\r\n
Send out a weekly group email: copy and send out the weekly details by old-fashioned email to the entire group, the day after it is posted on the website. Be the contact if anyone has a question or comment. Best shared between 2 people in case one is away.
\r\n
Create a short, monthly Sofit newsletter. Achievements, funny stories, news, great quotes, training tips, etc\r\n
\r\n
Volunteer co-ordinator! Make sure everyone has a job.\r\n
\r\n
Time Trial Assistants: several would be good, so that everyone gets a chance to take part in the fun.
\r\n
2 or more people to help set up things before practice - need to arrive 15 minutes early every single week. Important!!
\r\n
Someone to find inspirational quotes or articles and post them on this site each week.
\r\n\r\n \r\n\r\n \r\n\r\nOther ideas? List them as a comment at the bottom of this page.\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n ','Co-op possibilities 2014-2015 ','','inherit','open','closed','','273-revision-v1','','','2014-09-13 08:36:40','2014-09-13 12:36:40','',273,'http://sofits.ca/2014/09/13/273-revision-v1/',0,'revision','',0),(1431,7,'2014-09-13 09:29:01','2014-09-13 13:29:01','
Anything here can be changed:
\r\nKathy: Assistant coach for dryland workouts\r\n\r\nSharon: Assistant Dryland Coach (strength specialist)\r\n\r\nPat: Assistant for Dryland and Skiing\r\n\r\nYvonne: Assistant for Dryland or Skiing\r\n\r\nAnnemarieke: Assistant for Dryland / Skiing\r\n\r\nPenny: Assistant Web Master, Assistant for Dryland and Skiing, gung-ho helper for many things\r\n\r\nJulie: Assistant for Dryland / Skiing, (snacks??)\r\n\r\n\r\n\r\n\r\n\r\nMargaret K: Time trial assistant? Group runs?\r\n\r\nRosy: Tech and computer person\r\n\r\nMeryl: Sofits Clothing with Elaine- jackets this year?\r\n\r\nSusan R: Archive-photographer and early person for set-up with Elaine\r\n\r\nMary Lou: Waivers and forms, and gung-ho helper for many things.\r\n\r\nMarg M: People person! Go-to person for new members who have questions. Will contact frequent absentees to see if they wish to remain in the group. If anyone new to the group isn\'t sure about something, ask Marg!\r\n\r\n\r\nSusan O-H: Host a group party\r\n\r\nIla: Technical writer, to write up ski drills as they occur. \r\n\r\n\r\nJoanne: Healthy post-workout snacks\r\n\r\n\r\nCary: Healthy post-workout snacks\r\n\r\nJaney: Healthy post workout snacks with Julie, Cary and Joanne\r\n\r\n\r\nMichele: Ski on NCC trails followed by Potluck\r\n\r\n\r\nJennifer: Events (Jennifer will seek out appropriate events, also send Jennifer the info, she will type the details and send it to Penny for posting)\r\n\r\nPauline: Awards for end of year party?\r\n\r\nBarbara: Videographer, Assistant for Dryland / Skiing\r\n\r\n\r\nElaine: Early person for set up with Susan R, will also work with Meryl to get Sofits jackets.\r\n\r\n Anne: Volunteer Co-ordinator?!\r\n\r\n\r\nFay: Co-ordinator for weekly runs/skis\r\n\r\nMarie-France: Research, plan and book yurts, etc.\r\n\r\nCarol: \r\n\r\n\r\nSandra:\r\n\r\n\r\nLinda\r\n\r\nMaria\r\n\r\nLiz\r\n\r\nShelley\r\n\r\nNina\r\n\r\n\r\nBonnie\r\n\r\nBea: \r\n\r\n\r\n\r\n\r\nSuggestions for Volunteer Jobs:\r\n\r\n\r\n
Research, plan and book yurts, cabins, or out of town ski trips for the Sofits on a first come first served basis (i.e not a private group of friends. ) These could be training trips or just ski getaways. This is a big job and should be shared among at least 3 people and discussed with the coach before they are implemented. (We are a big enough group to rent a fairly large cabin so that not too many people are left out). The deadline for Gatineau Park comes early!!
\r\n
Organize extra, regularly- scheduled, un-coached ski practice sessions (as once a week is not enough, and some prefer company). Could be classic or skate, or even more than one a week, but open to the entire group, similar to summer activities. (possible for more than one person to do this)
\r\n
Capture Videos, working during practices with Jo-Ann and Barbara to capture, edit and post our ski-technique videos to a secret youtube URL. This is an important job and could involve several tech-savvy people. (one-more needed)
\r\n
Send out a weekly group email: copy and send out the weekly details by old-fashioned email to the entire group, the day after it is posted on the website. Be the contact if anyone has a question or comment. Best shared between 2 people in case one is away.
\r\n
Create a short, monthly Sofit newsletter. Achievements, funny stories, news, great quotes, training tips, etc\r\n
\r\n
Volunteer co-ordinator! Make sure everyone has a job.\r\n
\r\n
Time Trial Assistants: several would be good, so that everyone gets a chance to take part in the fun.
\r\n
2 or more people to help set up things before practice - need to arrive 15 minutes early every single week. Important!!
\r\n
Someone to find inspirational quotes or articles and post them on this site each week.
\r\n\r\n \r\n\r\n \r\n\r\nOther ideas? List them as a comment at the bottom of this page.\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n ','Co-op possibilities 2014-2015 ','','inherit','open','closed','','273-revision-v1','','','2014-09-13 09:29:01','2014-09-13 13:29:01','',273,'http://sofits.ca/2014/09/13/273-revision-v1/',0,'revision','',0),(1432,7,'2014-09-14 09:39:52','2014-09-14 13:39:52','
Anything here can be changed:
\r\nKathy: Assistant coach for dryland workouts\r\n\r\nSharon: Assistant Dryland Coach (strength specialist)\r\n\r\nPat: Assistant for Dryland and Skiing\r\n\r\nYvonne: Assistant for Dryland or Skiing\r\n\r\nAnnemarieke: Assistant for Dryland / Skiing\r\n\r\nPenny: Assistant Web Master, Assistant for Dryland and Skiing, gung-ho helper for many things\r\n\r\nJulie: Assistant for Dryland / Skiing, (snacks??)\r\n\r\nMargaret K: Time trial assistant? Group runs?\r\n\r\nRosy: Tech and computer person\r\n\r\nMeryl: Sofits Clothing with Elaine- jackets this year?\r\n\r\nSusan R: Archive-photographer and early person for set-up with Elaine\r\n\r\nMary Lou: Waivers and forms, and gung-ho helper for many things.\r\n\r\nMarg M: People person! Go-to person for new members who have questions. Will contact frequent absentees to see if they wish to remain in the group. If anyone new to the group isn\'t sure about something, ask Marg!\r\n\r\n\r\nSusan O-H: Host a group party\r\n\r\nIla: Technical writer, to write up ski drills as they occur. \r\n\r\n\r\nJoanne: Healthy post-workout snacks\r\n\r\n\r\nCary: Healthy post-workout snacks\r\n\r\nJaney: Healthy post workout snacks with Julie, Cary and Joanne\r\n\r\n\r\nMichele: Ski on NCC trails followed by Potluck\r\n\r\n\r\nJennifer: Events (Jennifer will seek out appropriate events, also send Jennifer the info, she will type the details and send it to Penny for posting)\r\n\r\nPauline: Awards for end of year party?\r\n\r\nBarbara: Videographer, Assistant for Dryland / Skiing\r\n\r\n\r\nElaine: Early person for set up with Susan R, will also work with Meryl to get Sofits jackets.\r\n\r\n Anne: Volunteer Co-ordinator?!\r\n\r\n\r\nFay: Co-ordinator for weekly runs/skis\r\n\r\nMarie-France: Research, plan and book yurts, etc.\r\n\r\nShelley: Time trials and general helper\r\n\r\nSandra: Host the year-end awards party in early April\r\n\r\nCarol:\r\n\r\n\r\nLinda\r\n\r\nMaria\r\n\r\nLiz\r\n\r\nNina\r\n\r\n\r\nBonnie\r\n\r\nBea: \r\n\r\n\r\n\r\n\r\nSuggestions for Volunteer Jobs:\r\n\r\n\r\n
Research, plan and book yurts, cabins, or out of town ski trips for the Sofits on a first come first served basis (i.e not a private group of friends. ) These could be training trips or just ski getaways. This is a big job and should be shared among at least 3 people and discussed with the coach before they are implemented. (We are a big enough group to rent a fairly large cabin so that not too many people are left out). The deadline for Gatineau Park comes early!!
\r\n
Organize extra, regularly- scheduled, un-coached ski practice sessions (as once a week is not enough, and some prefer company). Could be classic or skate, or even more than one a week, but open to the entire group, similar to summer activities. (possible for more than one person to do this)
\r\n
Capture Videos, working during practices with Jo-Ann and Barbara to capture, edit and post our ski-technique videos to a secret youtube URL. This is an important job and could involve several tech-savvy people. (one-more needed)
\r\n
Send out a weekly group email: copy and send out the weekly details by old-fashioned email to the entire group, the day after it is posted on the website. Be the contact if anyone has a question or comment. Best shared between 2 people in case one is away.
\r\n
Create a short, monthly Sofit newsletter. Achievements, funny stories, news, great quotes, training tips, etc\r\n
\r\n
Volunteer co-ordinator! Make sure everyone has a job.\r\n
\r\n
Time Trial Assistants: several would be good, so that everyone gets a chance to take part in the fun.
\r\n
2 or more people to help set up things before practice - need to arrive 15 minutes early every single week. Important!!
\r\n
Someone to find inspirational quotes or articles and post them on this site each week.
\r\n\r\n \r\n\r\n \r\n\r\nOther ideas? List them as a comment at the bottom of this page.\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n ','Co-op possibilities 2014-2015 ','','inherit','open','closed','','273-revision-v1','','','2014-09-14 09:39:52','2014-09-14 13:39:52','',273,'http://sofits.ca/2014/09/14/273-revision-v1/',0,'revision','',0),(1433,7,'2014-09-14 14:41:09','2014-09-14 18:41:09','
Anything here can be changed:
\r\nKathy: Assistant coach for dryland workouts\r\n\r\nSharon: Assistant Dryland Coach (strength specialist)\r\n\r\nPat: Assistant for Dryland and Skiing\r\n\r\nYvonne: Assistant for Dryland or Skiing\r\n\r\nAnnemarieke: Assistant for Dryland / Skiing\r\n\r\nPenny: Assistant Web Master, Assistant for Dryland and Skiing, gung-ho helper for many things\r\n\r\nJulie: Assistant for Dryland / Skiing, (snacks??)\r\n\r\nMargaret K: Time trial assistant? Group runs?\r\n\r\nRosy: Tech and computer person\r\n\r\nMeryl: Sofits Clothing with Elaine- jackets this year?\r\n\r\nSusan R: Archive-photographer and early person for set-up with Elaine\r\n\r\nMary Lou: Waivers and forms, and gung-ho helper for many things.\r\n\r\nMarg M: People person! Go-to person for new members who have questions. Will contact frequent absentees to see if they wish to remain in the group. If anyone new to the group isn\'t sure about something, ask Marg!\r\n\r\n\r\nSusan O-H: Host a group party in the fall, monthly good news newsletter, anecdote and award \"saver\".\r\n\r\nIla: Technical writer, to write up ski drills as they occur. \r\n\r\n\r\nJoanne: Healthy post-workout snacks\r\n\r\n\r\nCary: Healthy post-workout snacks\r\n\r\nJaney: Healthy post workout snacks with Julie, Cary and Joanne\r\n\r\n\r\nMichele: Ski on NCC trails followed by Potluck\r\n\r\n\r\nJennifer: Events (Jennifer will seek out appropriate events, also send Jennifer the info, she will type the details and send it to Penny for posting)\r\n\r\nPauline: Awards for end of year party?\r\n\r\nBarbara: Videographer, Assistant for Dryland / Skiing\r\n\r\n\r\nElaine: Early person for set up with Susan R, will also work with Meryl to get Sofits jackets.\r\n\r\n Anne: Volunteer Co-ordinator?!\r\n\r\n\r\nFay: Co-ordinator for weekly runs/skis\r\n\r\nMarie-France: Research, plan and book yurts, etc.\r\n\r\nShelley: Time trials and general helper\r\n\r\nSandra: Host the year-end awards party in early April\r\n\r\nCarol:\r\n\r\n\r\nLinda\r\n\r\nMaria\r\n\r\nLiz S\r\n\r\n\r\nNina\r\n\r\n\r\nBonnie\r\n\r\nBea: \r\n\r\n\r\nJan\r\n\r\nLiz R\r\n\r\n\r\n\r\nSuggestions for Volunteer Jobs:\r\n\r\n\r\n
Research, plan and book yurts, cabins, or out of town ski trips for the Sofits on a first come first served basis (i.e not a private group of friends. ) These could be training trips or just ski getaways. This is a big job and should be shared among several and must be discussed with the coach before they are implemented. (We are a big enough group to rent a fairly large cabin so that not too many people are left out). The deadline for Gatineau Park comes early!! 2-3 more needed
\r\n
Capture Videos, working during practices with Jo-Ann and Barbara to capture, edit and post our ski-technique videos to a secret youtube URL. This is an important job and could involve several tech-savvy people. 1 more needed.
\r\n
Person to collect and update all the emails, reading for sending weekly workout info. (Jo-Ann will send them)
\r\n
Time Trial Assistants:2 more needed, so that everyone gets a chance to take part in the fun.
\r\n
End of year party organizers 1 needed to work with Sandra and Susan O and Pauline.
\r\n
Snacks people - could use 2 more.
\r\n\r\n \r\n\r\n \r\n\r\nOther ideas? List them as a comment at the bottom of this page.\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n ','Co-op possibilities 2014-2015 ','','inherit','open','closed','','273-revision-v1','','','2014-09-14 14:41:09','2014-09-14 18:41:09','',273,'http://sofits.ca/2014/09/14/273-revision-v1/',0,'revision','',0),(1434,7,'2014-09-14 18:52:43','2014-09-14 22:52:43','
Anything here can be changed:
\r\nKathy: Assistant coach for dryland workouts\r\n\r\nSharon: Assistant Dryland Coach (strength specialist)\r\n\r\nPat: Assistant for Dryland and Skiing\r\n\r\nYvonne: Assistant for Dryland or Skiing\r\n\r\nAnnemarieke: Assistant for Dryland / Skiing\r\n\r\nPenny: Assistant Web Master, Assistant for Dryland and Skiing, gung-ho helper for many things\r\n\r\nJulie: Assistant for Dryland / Skiing, (snacks??)\r\n\r\nMargaret K: Time trial assistant? Group runs?\r\n\r\nRosy: Tech and computer person\r\n\r\nMeryl: Sofits Clothing with Elaine- jackets this year?\r\n\r\nSusan R: Archive-photographer and early person for set-up with Elaine\r\n\r\nMary Lou: Waivers and forms, and gung-ho helper for many things.\r\n\r\nMarg M: People person! Go-to person for new members who have questions. Will contact frequent absentees to see if they wish to remain in the group. If anyone new to the group isn\'t sure about something, ask Marg!\r\n\r\n\r\nSusan O-H: Host a group party in the fall, monthly good news newsletter, anecdote and award \"saver\".\r\n\r\nIla: Technical writer, to write up ski drills as they occur. \r\n\r\n\r\nJoanne: Healthy post-workout snacks\r\n\r\n\r\nCary: Healthy post-workout snacks\r\n\r\nJaney: Healthy post workout snacks with Julie, Cary and Joanne\r\n\r\n\r\nJennifer: Events (Jennifer will seek out appropriate events, also send Jennifer the info, she will type the details and send it to Penny for posting)\r\n\r\nPauline: Awards for end of year party?\r\n\r\nBarbara: Videographer, Assistant for Dryland / Skiing\r\n\r\n\r\nElaine: Early person for set up with Susan R, will also work with Meryl to get Sofits jackets.\r\n\r\n Anne: Volunteer Co-ordinator?!\r\n\r\n\r\nFay: Co-ordinator for weekly runs/skis\r\n\r\nMarie-France: Research, plan and book yurts, etc.\r\n\r\nShelley: Time trials and general helper\r\n\r\nSandra: Host the year-end awards party in early April\r\n\r\nLiz R: Videographer and time trail assistant\r\n\r\nCarol:\r\n\r\n\r\nLinda\r\n\r\nMaria\r\n\r\nLiz S\r\n\r\n\r\nNina\r\n\r\n\r\nBonnie\r\n\r\nBea: \r\n\r\n\r\nJan\r\n\r\n\r\n\r\n\r\n\r\nSuggestions for Volunteer Jobs:\r\n\r\n\r\n
Research, plan and book yurts, cabins, or out of town ski trips for the Sofits on a first come first served basis (i.e not a private group of friends. ) These could be training trips or just ski getaways. This is a big job and should be shared among several and must be discussed with the coach before they are implemented. (We are a big enough group to rent a fairly large cabin so that not too many people are left out). The deadline for Gatineau Park comes early!! 2-3 more needed
\r\n
Capture Videos, working during practices with Jo-Ann and Barbara to capture, edit and post our ski-technique videos to a secret youtube URL. This is an important job and could involve several tech-savvy people. 1 more needed.
\r\n
Person to collect and update all the emails, reading for sending weekly workout info. (Jo-Ann will send them)
\r\n
Time Trial Assistants:2 more needed, so that everyone gets a chance to take part in the fun.
\r\n
End of year party organizers 1 needed to work with Sandra and Susan O and Pauline.
\r\n
Snacks people - could use 2 more.
\r\n\r\n \r\n\r\n \r\n\r\nOther ideas? List them as a comment at the bottom of this page.\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n ','Co-op possibilities 2014-2015 ','','inherit','open','closed','','273-revision-v1','','','2014-09-14 18:52:43','2014-09-14 22:52:43','',273,'http://sofits.ca/2014/09/14/273-revision-v1/',0,'revision','',0),(1435,7,'2014-09-14 18:55:27','2014-09-14 22:55:27','
Anything here can be changed:
\r\nKathy: Assistant coach for dryland workouts\r\n\r\nSharon: Assistant Dryland Coach (strength specialist)\r\n\r\nPat: Assistant for Dryland and Skiing\r\n\r\nYvonne: Assistant for Dryland or Skiing\r\n\r\nAnnemarieke: Assistant for Dryland / Skiing\r\n\r\nPenny: Assistant Web Master, Assistant for Dryland and Skiing, gung-ho helper for many things\r\n\r\nJulie: Assistant for Dryland / Skiing, (snacks??)\r\n\r\nMargaret K: Time trial assistant? Group runs?\r\n\r\nRosy: Tech and computer person\r\n\r\nMeryl: Sofits Clothing with Elaine- jackets this year?\r\n\r\nSusan R: Archive-photographer and early person for set-up with Elaine\r\n\r\nMary Lou: Waivers and forms, and gung-ho helper for many things.\r\n\r\nMarg M: People person! Go-to person for new members who have questions. Will contact frequent absentees to see if they wish to remain in the group. If anyone new to the group isn\'t sure about something, ask Marg!\r\n\r\n\r\nSusan O-H: Host a group party in the fall, monthly good news newsletter, anecdote and award \"saver\".\r\n\r\nIla: Technical writer, to write up ski drills as they occur. \r\n\r\n\r\nJoanne: Healthy post-workout snacks\r\n\r\n\r\nCary: Healthy post-workout snacks\r\n\r\nJaney: Healthy post workout snacks with Julie, Cary and Joanne\r\n\r\n\r\nJennifer: Events (Jennifer will seek out appropriate events, also send Jennifer the info, she will type the details and send it to Penny for posting)\r\n\r\nPauline: Awards for end of year party?\r\n\r\nBarbara: Videographer, Assistant for Dryland / Skiing\r\n\r\n\r\nElaine: Early person for set up with Susan R, will also work with Meryl to get Sofits jackets.\r\n\r\n Anne: Volunteer Co-ordinator?!\r\n\r\n\r\nFay: Co-ordinator for weekly runs/skis\r\n\r\nMarie-France: Research, plan and book yurts, etc.\r\n\r\nShelley: Time trials and general helper\r\n\r\nSandra: Host the year-end awards party in early April\r\n\r\nLiz R: Videographer and time trail assistant\r\n\r\nCarol:\r\n\r\n\r\nLinda\r\n\r\nMaria\r\n\r\nLiz S\r\n\r\n\r\nNina\r\n\r\n\r\nBonnie\r\n\r\nJan\r\n\r\nBea\r\n\r\n\r\n\r\n\r\n\r\nSuggestions for Volunteer Jobs:\r\n\r\n\r\n
Research, plan and book yurts, cabins, or out of town ski trips for the Sofits on a first come first served basis (i.e not a private group of friends. ) These could be training trips or just ski getaways. This is a big job and should be shared among several and must be discussed with the coach before they are implemented. (We are a big enough group to rent a fairly large cabin so that not too many people are left out). The deadline for Gatineau Park comes early!! 2-3 more needed
\r\n
Person to collect and update all the emails, reading for sending weekly workout info. (Jo-Ann will send them)
\r\n
Time Trial Assistants:2 more needed, so that everyone gets a chance to take part in the fun.
\r\n
End of year party organizers 1 needed to work with Sandra and Susan O and Pauline.
\r\n
Snacks people - could use 2 more.
\r\n\r\n \r\n\r\n \r\n\r\nOther ideas? List them as a comment at the bottom of this page.\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n ','Co-op possibilities 2014-2015 ','','inherit','open','closed','','273-revision-v1','','','2014-09-14 18:55:27','2014-09-14 22:55:27','',273,'http://sofits.ca/2014/09/14/273-revision-v1/',0,'revision','',0),(1436,7,'2014-09-14 18:56:39','2014-09-14 22:56:39','
Anything here can be changed:
\r\nKathy: Assistant coach for dryland workouts\r\n\r\nSharon: Assistant Dryland Coach (strength specialist)\r\n\r\nPat: Assistant for Dryland and Skiing\r\n\r\nYvonne: Assistant for Dryland or Skiing\r\n\r\nAnnemarieke: Assistant for Dryland / Skiing\r\n\r\nPenny: Assistant Web Master, Assistant for Dryland and Skiing, gung-ho helper for many things\r\n\r\nJulie: Assistant for Dryland / Skiing, (snacks??)\r\n\r\nMargaret K: Time trial assistant? Group runs?\r\n\r\nRosy: Tech and computer person\r\n\r\nMeryl: Sofits Clothing with Elaine- jackets this year?\r\n\r\nSusan R: Archive-photographer and early person for set-up with Elaine\r\n\r\nMary Lou: Waivers and forms, and gung-ho helper for many things.\r\n\r\nMarg M: People person! Go-to person for new members who have questions. Will contact frequent absentees to see if they wish to remain in the group. If anyone new to the group isn\'t sure about something, ask Marg!\r\n\r\n\r\nSusan O-H: Host a group party in the fall, monthly good news newsletter, anecdote and award \"saver\".\r\n\r\nIla: Technical writer, to write up ski drills as they occur. \r\n\r\n\r\nJoanne: Healthy post-workout snacks\r\n\r\n\r\nCary: Healthy post-workout snacks\r\n\r\nJaney: Healthy post workout snacks with Julie, Cary and Joanne\r\n\r\n\r\nJennifer: Events (Jennifer will seek out appropriate events, also send Jennifer the info, she will type the details and send it to Penny for posting)\r\n\r\nPauline: Awards for end of year party?\r\n\r\nBarbara: Videographer, Assistant for Dryland / Skiing\r\n\r\n\r\nElaine: Early person for set up with Susan R, will also work with Meryl to get Sofits jackets.\r\n\r\n Anne: Volunteer Co-ordinator?!\r\n\r\n\r\nFay: Co-ordinator for weekly runs/skis\r\n\r\nMarie-France: Research, plan and book yurts, etc.\r\n\r\nShelley: Time trials and general helper\r\n\r\nSandra: Host the year-end awards party in early April\r\n\r\nLiz R: Videographer and time trail assistant\r\n\r\nCarol:\r\n\r\n\r\nLinda\r\n\r\nLiz S\r\n\r\n\r\nNina\r\n\r\n\r\nBonnie\r\n\r\nJan\r\n\r\nMaria\r\n\r\nBea\r\n\r\n\r\n\r\n\r\n\r\nSuggestions for Volunteer Jobs:\r\n\r\n\r\n
Research, plan and book yurts, cabins, or out of town ski trips for the Sofits on a first come first served basis (i.e not a private group of friends. ) These could be training trips or just ski getaways. This is a big job and should be shared among several and must be discussed with the coach before they are implemented. (We are a big enough group to rent a fairly large cabin so that not too many people are left out). The deadline for Gatineau Park comes early!! 2-3 more needed
\r\n
Person to collect and update all the emails, reading for sending weekly workout info. (Jo-Ann will send them)
\r\n
Time Trial Assistants:2 more needed, so that everyone gets a chance to take part in the fun.
\r\n
End of year party organizers 1 needed to work with Sandra and Susan O and Pauline.
\r\n
Snacks people - could use 2 more.
\r\n\r\n \r\n\r\n \r\n\r\nOther ideas? List them as a comment at the bottom of this page.\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\np','Co-op possibilities 2014-2015 ','','inherit','open','closed','','273-revision-v1','','','2014-09-14 18:56:39','2014-09-14 22:56:39','',273,'http://sofits.ca/2014/09/14/273-revision-v1/',0,'revision','',0),(1437,7,'2014-09-14 18:57:04','2014-09-14 22:57:04','
Anything here can be changed:
\r\nKathy: Assistant coach for dryland workouts\r\n\r\nSharon: Assistant Dryland Coach (strength specialist)\r\n\r\nPat: Assistant for Dryland and Skiing\r\n\r\nYvonne: Assistant for Dryland or Skiing\r\n\r\nAnnemarieke: Assistant for Dryland / Skiing\r\n\r\nPenny: Assistant Web Master, Assistant for Dryland and Skiing, gung-ho helper for many things\r\n\r\nJulie: Assistant for Dryland / Skiing, (snacks??)\r\n\r\nMargaret K: Time trial assistant? Group runs?\r\n\r\nRosy: Tech and computer person\r\n\r\nMeryl: Sofits Clothing with Elaine- jackets this year?\r\n\r\nSusan R: Archive-photographer and early person for set-up with Elaine\r\n\r\nMary Lou: Waivers and forms, and gung-ho helper for many things.\r\n\r\nMarg M: People person! Go-to person for new members who have questions. Will contact frequent absentees to see if they wish to remain in the group. If anyone new to the group isn\'t sure about something, ask Marg!\r\n\r\n\r\nSusan O-H: Host a group party in the fall, monthly good news newsletter, anecdote and award \"saver\".\r\n\r\nIla: Technical writer, to write up ski drills as they occur. \r\n\r\n\r\nJoanne: Healthy post-workout snacks\r\n\r\n\r\nCary: Healthy post-workout snacks\r\n\r\nJaney: Healthy post workout snacks with Julie, Cary and Joanne\r\n\r\n\r\nJennifer: Events (Jennifer will seek out appropriate events, also send Jennifer the info, she will type the details and send it to Penny for posting)\r\n\r\nPauline: Awards for end of year party?\r\n\r\nBarbara: Videographer, Assistant for Dryland / Skiing\r\n\r\n\r\nElaine: Early person for set up with Susan R, will also work with Meryl to get Sofits jackets.\r\n\r\n Anne: Volunteer Co-ordinator?!\r\n\r\n\r\nFay: Co-ordinator for weekly runs/skis\r\n\r\nMarie-France: Research, plan and book yurts, etc.\r\n\r\nShelley: Time trials and general helper\r\n\r\nSandra: Host the year-end awards party in early April\r\n\r\nLiz R: Videographer and time trail assistant\r\n\r\nCarol\r\n\r\n\r\nLinda\r\n\r\nLiz S\r\n\r\n\r\nNina\r\n\r\n\r\nBonnie\r\n\r\nJan\r\n\r\nMaria\r\n\r\nBea\r\n\r\n\r\n\r\n\r\n\r\nSuggestions for Volunteer Jobs:\r\n\r\n\r\n
Research, plan and book yurts, cabins, or out of town ski trips for the Sofits on a first come first served basis (i.e not a private group of friends. ) These could be training trips or just ski getaways. This is a big job and should be shared among several and must be discussed with the coach before they are implemented. (We are a big enough group to rent a fairly large cabin so that not too many people are left out). The deadline for Gatineau Park comes early!! 2-3 more needed
\r\n
Person to collect and update all the emails, reading for sending weekly workout info. (Jo-Ann will send them)
\r\n
Time Trial Assistants:2 more needed, so that everyone gets a chance to take part in the fun.
\r\n
End of year party organizers 1 needed to work with Sandra and Susan O and Pauline.
\r\n
Snacks people - could use 2 more.
\r\n\r\n \r\n\r\n \r\n\r\nOther ideas? List them as a comment at the bottom of this page.\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\np\r\n\r\np','Co-op possibilities 2014-2015 ','','inherit','open','closed','','273-revision-v1','','','2014-09-14 18:57:04','2014-09-14 22:57:04','',273,'http://sofits.ca/2014/09/14/273-revision-v1/',0,'revision','',0),(1438,7,'2014-09-14 18:57:28','2014-09-14 22:57:28','
Anything here can be changed:
\r\nKathy: Assistant coach for dryland workouts\r\n\r\nSharon: Assistant Dryland Coach (strength specialist)\r\n\r\nPat: Assistant for Dryland and Skiing\r\n\r\nYvonne: Assistant for Dryland or Skiing\r\n\r\nAnnemarieke: Assistant for Dryland / Skiing\r\n\r\nPenny: Assistant Web Master, Assistant for Dryland and Skiing, gung-ho helper for many things\r\n\r\nJulie: Assistant for Dryland / Skiing, (snacks??)\r\n\r\nMargaret K: Time trial assistant? Group runs?\r\n\r\nRosy: Tech and computer person\r\n\r\nMeryl: Sofits Clothing with Elaine- jackets this year?\r\n\r\nSusan R: Archive-photographer and early person for set-up with Elaine\r\n\r\nMary Lou: Waivers and forms, and gung-ho helper for many things.\r\n\r\nMarg M: People person! Go-to person for new members who have questions. Will contact frequent absentees to see if they wish to remain in the group. If anyone new to the group isn\'t sure about something, ask Marg!\r\n\r\n\r\nSusan O-H: Host a group party in the fall, monthly good news newsletter, anecdote and award \"saver\".\r\n\r\nIla: Technical writer, to write up ski drills as they occur. \r\n\r\n\r\nJoanne: Healthy post-workout snacks\r\n\r\n\r\nCary: Healthy post-workout snacks\r\n\r\nJaney: Healthy post workout snacks with Julie, Cary and Joanne\r\n\r\n\r\nJennifer: Events (Jennifer will seek out appropriate events, also send Jennifer the info, she will type the details and send it to Penny for posting)\r\n\r\nPauline: Awards for end of year party?\r\n\r\nBarbara: Videographer, Assistant for Dryland / Skiing\r\n\r\n\r\nElaine: Early person for set up with Susan R, will also work with Meryl to get Sofits jackets.\r\n\r\n Anne: Volunteer Co-ordinator?!\r\n\r\n\r\nFay: Co-ordinator for weekly runs/skis\r\n\r\nMarie-France: Research, plan and book yurts, etc.\r\n\r\nShelley: Time trials and general helper\r\n\r\nSandra: Host the year-end awards party in early April\r\n\r\nLiz R: Videographer and time trail assistant\r\n\r\nCarol\r\n\r\n\r\nLinda\r\n\r\nLiz S\r\n\r\n\r\nNina\r\n\r\n\r\nBonnie\r\n\r\nJan\r\n\r\nMaria\r\n\r\nBea\r\n\r\n\r\n\r\n\r\n\r\nSuggestions for Volunteer Jobs:\r\n\r\n\r\n
Research, plan and book yurts, cabins, or out of town ski trips for the Sofits on a first come first served basis (i.e not a private group of friends. ) These could be training trips or just ski getaways. This is a big job and should be shared among several and must be discussed with the coach before they are implemented. (We are a big enough group to rent a fairly large cabin so that not too many people are left out). The deadline for Gatineau Park comes early!! 2-3 more needed
\r\n
Person to collect and update all the emails, reading for sending weekly workout info. (Jo-Ann will send them)
\r\n
Time Trial Assistants:1 or more more needed, so that everyone gets a chance to take part in the fun.
\r\n
End of year party organizers 1 needed to work with Sandra and Susan O and Pauline.
\r\n
Snacks people - could use 2 more.
\r\n\r\n \r\n\r\n \r\n\r\nOther ideas? List them as a comment at the bottom of this page.\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\np\r\n\r\np','Co-op possibilities 2014-2015 ','','inherit','open','closed','','273-revision-v1','','','2014-09-14 18:57:28','2014-09-14 22:57:28','',273,'http://sofits.ca/2014/09/14/273-revision-v1/',0,'revision','',0),(1439,7,'2014-09-14 19:00:15','2014-09-14 23:00:15','
Anything here can be changed:
\r\nKathy: Assistant coach for dryland workouts\r\n\r\nSharon: Assistant Dryland Coach (strength specialist)\r\n\r\nPat: Assistant for Dryland and Skiing\r\n\r\nYvonne: Assistant for Dryland or Skiing\r\n\r\nAnnemarieke: Assistant for Dryland / Skiing\r\n\r\nPenny: Assistant Web Master, Assistant for Dryland and Skiing, gung-ho helper for many things\r\n\r\nJulie: Assistant for Dryland / Skiing, (snacks??)\r\n\r\nMargaret K: Time trial assistant? Group runs?\r\n\r\nRosy: Tech and computer person\r\n\r\nMeryl: Sofits Clothing with Elaine- jackets this year?\r\n\r\nSusan R: Archive-photographer and early person for set-up with Elaine\r\n\r\nMary Lou: Waivers and forms, and gung-ho helper for many things.\r\n\r\nMarg M: People person! Go-to person for new members who have questions. Will contact frequent absentees to see if they wish to remain in the group. If anyone new to the group isn\'t sure about something, ask Marg!\r\n\r\n\r\nSusan O-H: Host a group party in the fall, monthly good news newsletter, anecdote and award \"saver\".\r\n\r\nIla: Technical writer, to write up ski drills as they occur. \r\n\r\n\r\nJoanne: Healthy post-workout snacks\r\n\r\n\r\nCary: Healthy post-workout snacks\r\n\r\nJaney: Healthy post workout snacks with Julie, Cary and Joanne\r\n\r\n\r\nJennifer: Events (Jennifer will seek out appropriate events, also send Jennifer the info, she will type the details and send it to Penny for posting)\r\n\r\nPauline: Awards for end of year party?\r\n\r\nBarbara: Videographer, Assistant for Dryland / Skiing\r\n\r\n\r\nElaine: Early person for set up with Susan R, will also work with Meryl to get Sofits jackets.\r\n\r\n Anne: Volunteer Co-ordinator?!\r\n\r\n\r\nFay: Co-ordinator for weekly runs/skis\r\n\r\nMarie-France: Research, plan and book yurts, etc.\r\n\r\nShelley: Time trials and general helper\r\n\r\nSandra: Host the year-end awards party in early April\r\n\r\nLiz R: Videographer and time trail assistant\r\n\r\nCarol\r\n\r\n\r\nLinda\r\n\r\nLiz S\r\n\r\n\r\nNina\r\n\r\n\r\nBonnie\r\n\r\nJan\r\n\r\nMaria\r\n\r\nBea\r\n\r\n\r\n\r\n\r\n\r\nSuggestions for Volunteer Jobs:\r\n\r\n\r\n
Research, plan and book yurts, cabins, or out of town ski trips2-3 more needed These could be training trips or just ski getaways, on a first come, first server basis. This is a big job and should be shared among several and must be discussed with the coach before they are implemented. We are a big enough group to rent a fairly large cabin so that not too many people are left out. The deadline for Gatineau Park comes early!!
\r\n
Person to collect and update all the emails, reading for sending weekly workout info. (Jo-Ann will send them)
\r\n
Time Trial Assistants:1 or more needed, so that everyone gets a chance to take part in the fun.
\r\n
End of year party organizers 1 or more needed to work with Sandra and Susan O and Pauline.
\r\n
Snacks people - could we use 1more?
\r\n\r\n \r\n\r\n \r\n\r\nOther ideas? List them as a comment at the bottom of this page.\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\np\r\n\r\np','Co-op possibilities 2014-2015 ','','inherit','open','closed','','273-revision-v1','','','2014-09-14 19:00:15','2014-09-14 23:00:15','',273,'http://sofits.ca/2014/09/14/273-revision-v1/',0,'revision','',0),(1440,7,'2014-09-14 19:02:57','2014-09-14 23:02:57','
So far, we have this.....
\r\nKathy: Assistant coach for dryland workouts\r\n\r\nSharon: Assistant Dryland Coach (strength specialist)\r\n\r\nPat: Assistant for Dryland and Skiing\r\n\r\nYvonne: Assistant for Dryland or Skiing\r\n\r\nAnnemarieke: Assistant for Dryland / Skiing\r\n\r\nPenny: Assistant Web Master, Assistant for Dryland and Skiing, gung-ho helper for many things\r\n\r\nJulie: Assistant for Dryland / Skiing, (snacks??)\r\n\r\nMargaret K: Time trial assistant? Group runs?\r\n\r\nRosy: Tech and computer person\r\n\r\nMeryl: Sofits Clothing with Elaine- jackets this year?\r\n\r\nSusan R: Archive-photographer and early person for set-up with Elaine\r\n\r\nMary Lou: Waivers and forms, and gung-ho helper for many things.\r\n\r\nMarg M: People person! Go-to person for new members who have questions. Will contact frequent absentees to see if they wish to remain in the group. If anyone new to the group isn\'t sure about something, ask Marg!\r\n\r\n\r\nSusan O-H: Host a group party in the fall, monthly good news newsletter, anecdote and award \"saver\".\r\n\r\nIla: Technical writer, to write up ski drills as they occur. \r\n\r\n\r\nJoanne: Healthy post-workout snacks\r\n\r\n\r\nCary: Healthy post-workout snacks\r\n\r\nJaney: Healthy post workout snacks with Julie, Cary and Joanne\r\n\r\n\r\nJennifer: Events (Jennifer will seek out appropriate events, also send Jennifer the info, she will type the details and send it to Penny for posting)\r\n\r\nPauline: Awards for end of year party?\r\n\r\nBarbara: Videographer, Assistant for Dryland / Skiing\r\n\r\n\r\nElaine: Early person for set up with Susan R, will also work with Meryl to get Sofits jackets.\r\n\r\n Anne: Volunteer Co-ordinator?!\r\n\r\n\r\nFay: Co-ordinator for weekly runs/skis\r\n\r\nMarie-France: Research, plan and book yurts, etc.\r\n\r\nShelley: Time trials and general helper\r\n\r\nSandra: Host the year-end awards party in early April\r\n\r\nLiz R: Videographer and time trial assistant\r\n\r\nCarol\r\n\r\n\r\nLinda\r\n\r\nLiz S\r\n\r\n\r\nNina\r\n\r\n\r\nBonnie\r\n\r\nJan\r\n\r\nMaria\r\n\r\nBea\r\n\r\n\r\n\r\nSuggestions for Volunteer Jobs:\r\n\r\n\r\n
Research, plan and book yurts, cabins, or out of town ski trips2-3 more needed These could be training trips or just ski getaways, on a first come, first server basis. This is a big job and should be shared among several and must be discussed with the coach before they are implemented. We are a big enough group to rent a fairly large cabin so that not too many people are left out. The deadline for Gatineau Park comes early!!
\r\n
Person to collect and update all the emails, reading for sending weekly workout info. (Jo-Ann will send them)
\r\n
Time Trial Assistants:1 or more needed, so that everyone gets a chance to take part in the fun.
\r\n
End of year party organizers 1 or more needed to work with Sandra and Susan O and Pauline.
\r\n
Snacks people - could we use 1more?
\r\n\r\nOther ideas? List them as a comment at the bottom of this page.\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\np\r\n\r\np','Co-op possibilities 2014-2015 ','','inherit','open','closed','','273-revision-v1','','','2014-09-14 19:02:57','2014-09-14 23:02:57','',273,'http://sofits.ca/2014/09/14/273-revision-v1/',0,'revision','',0),(1441,7,'2014-09-15 09:42:01','2014-09-15 13:42:01','
So far, we have this.....
\r\nKathy: Assistant coach for dryland workouts\r\n\r\nSharon: Assistant Dryland Coach (strength specialist)\r\n\r\nPat: Assistant for Dryland and Skiing\r\n\r\nYvonne: Assistant for Dryland and Skiing\r\n\r\nAnnemarieke: Assistant for Dryland and Skiing\r\n\r\nPenny: Assistant Web Master, Assistant for Dryland and Skiing, gung-ho helper for many things\r\n\r\nJulie: Assistant for Dryland / Skiing, (snacks??)\r\n\r\nMargaret K: Time trial assistant? Group runs?\r\n\r\nRosy: Tech and computer person\r\n\r\nMeryl: Sofits Clothing with Elaine- jackets this year?\r\n\r\nSusan R: Archive-photographer and early person for set-up with Elaine\r\n\r\nMary Lou: Waivers and forms, email list creator, and gung-ho helper for many things.\r\n\r\nMarg M: People person! Go-to person for new members who have questions. Will contact frequent absentees to see if they wish to remain in the group. If anyone new to the group isn\'t sure about something, ask Marg!\r\n\r\n\r\nSusan O-H: Host a group party in the fall, monthly good news newsletter, anecdote and award \"saver\".\r\n\r\nIla: Technical writer, to write up ski drills as they occur. \r\n\r\n\r\nJoanne: Healthy post-workout snacks\r\n\r\n\r\nCary: Healthy post-workout snacks\r\n\r\nJaney: Healthy post workout snacks with Julie, Cary and Joanne\r\n\r\n\r\nJennifer: Events (Jennifer will seek out appropriate events, also send Jennifer the info, she will type the details and send it to Penny for posting)\r\n\r\nPauline: Awards for end of year party?\r\n\r\nBarbara: Videographer, Assistant for Dryland / Skiing\r\n\r\n\r\nElaine: Early person for set up with Susan R, will also work with Meryl to get Sofits jackets.\r\n\r\n Anne: Volunteer Co-ordinator?!\r\n\r\n\r\nFay: Co-ordinator for weekly runs/skis\r\n\r\nMarie-France: Research, plan and book yurts, etc.\r\n\r\nShelley: Time trials and general helper\r\n\r\nSandra: Host the year-end awards party in early April\r\n\r\nLiz R: Videographer and time trial assistant\r\n\r\nLinda: Inspirational quotes and articles, and time trial assistant\r\n\r\n\r\nCarol\r\n\r\n\r\nLiz S\r\n\r\n\r\nNina\r\n\r\n\r\nBonnie\r\n\r\nJan\r\n\r\nMaria\r\n\r\nBea\r\n\r\n\r\n\r\nSuggestions for Volunteer Jobs:\r\n\r\n\r\n
Research, plan and book yurts, cabins, or out of town ski trips2-3 more needed These could be training trips or just ski getaways, on a first come, first server basis. This is a big job and should be shared among several and must be discussed with the coach before they are implemented. We are a big enough group to rent a fairly large cabin so that not too many people are left out. The deadline for Gatineau Park comes early!!
\r\nKathy: Assistant coach for dryland workouts\r\n\r\nSharon: Assistant Dryland Coach (strength specialist)\r\n\r\nPat: Assistant for Dryland and Skiing\r\n\r\nYvonne: Assistant for Dryland and Skiing\r\n\r\nAnnemarieke: Assistant for Dryland and Skiing\r\n\r\nPenny: Assistant Web Master, Assistant for Dryland and Skiing, gung-ho helper for many things\r\n\r\nJulie: Assistant for Dryland / Skiing, (snacks??)\r\n\r\nMargaret K: Time trial assistant? Group runs?\r\n\r\nRosy: Tech and computer person\r\n\r\nMeryl: Sofits Clothing with Elaine- jackets this year?\r\n\r\nSusan R: Archive-photographer and early person for set-up with Elaine\r\n\r\nMary Lou: Waivers and forms, email list creator, and gung-ho helper for many things.\r\n\r\nMarg M: People person! Go-to person for new members who have questions. Will contact frequent absentees to see if they wish to remain in the group. If anyone new to the group isn\'t sure about something, ask Marg!\r\n\r\n\r\nSusan O-H: Host a group party in the fall, monthly good news newsletter, anecdote and award \"saver\".\r\n\r\nIla: Technical writer, to write up ski drills as they occur. \r\n\r\n\r\nJoanne: Healthy post-workout snacks\r\n\r\n\r\nCary: Healthy post-workout snacks\r\n\r\nJaney: Healthy post workout snacks with Julie, Cary and Joanne\r\n\r\n\r\nJennifer: Events (Jennifer will seek out appropriate events, also send Jennifer the info, she will type the details and send it to Penny for posting)\r\n\r\nPauline: Awards for end of year party?\r\n\r\nBarbara: Videographer, Assistant for Dryland / Skiing\r\n\r\n\r\nElaine: Early person for set up with Susan R, will also work with Meryl to get Sofits jackets.\r\n\r\n Anne: Volunteer Co-ordinator?!\r\n\r\n\r\nFay: Co-ordinator for weekly runs/skis\r\n\r\nMarie-France: Research, plan and book yurts, etc.\r\n\r\nShelley: Time trials and general helper\r\n\r\nSandra: Host the year-end awards party in early April\r\n\r\nLiz R: Videographer and time trial assistant\r\n\r\nLinda: Inspirational quotes and articles, and time trial assistant\r\n\r\n\r\nCarol\r\n\r\n\r\nLiz S\r\n\r\n\r\nNina\r\n\r\n\r\nBonnie\r\n\r\nJan\r\n\r\nMaria\r\n\r\nBea\r\n\r\n\r\n\r\nSuggestions for Volunteer Jobs:\r\n\r\n\r\n
Research, plan and book yurts, cabins, or out of town ski trips2-3 more needed These could be training trips or just ski getaways, on a first come, first server basis. This is a big job and should be shared among several and must be discussed with the coach before they are implemented. We are a big enough group to rent a fairly large cabin so that not too many people are left out. The deadline for Gatineau Park comes early!!
\r\nKathy: Assistant coach for dryland workouts\r\n\r\nSharon: Assistant Dryland Coach (strength specialist)\r\n\r\nPat: Assistant for Dryland and Skiing, and Trip Planning\r\n\r\nYvonne: Assistant for Dryland and Skiing\r\n\r\nAnnemarieke: Assistant for Dryland and Skiing\r\n\r\nPenny: Assistant Web Master, Assistant for Dryland and Skiing, gung-ho helper for many things\r\n\r\nJulie: Assistant for Dryland / Skiing, (snacks??)\r\n\r\nMargaret K: Time trial assistant? Group runs?\r\n\r\nRosy: Tech and computer person\r\n\r\nMeryl: Sofits Clothing with Elaine- jackets this year?\r\n\r\nSusan R: Archive-photographer and early person for set-up with Elaine\r\n\r\nMary Lou: Waivers and forms, email list creator, and gung-ho helper for many things.\r\n\r\nMarg M: People person! Go-to person for new members who have questions. Attendance keeper (for awards!) Will contact frequent absentees to see if they wish to remain in the group. If anyone new to the group isn\'t sure about something, ask Marg!\r\n\r\n\r\nSusan O-H: Host a group party in the fall, monthly good news newsletter, anecdote and award \"saver\".\r\n\r\nIla: Technical writer, to write up ski drills as they occur. \r\n\r\n\r\nJoanne: Healthy post-workout snacks\r\n\r\n\r\nCary: Healthy post-workout snacks\r\n\r\nJaney: Healthy post workout snacks with Julie, Cary and Joanne\r\n\r\n\r\nJennifer: Events (Jennifer will seek out appropriate events, also send Jennifer the info, she will type the details and send it to Penny for posting)\r\n\r\nPauline: Awards for end of year party?\r\n\r\nBarbara: Videographer, Assistant for Dryland / Skiing\r\n\r\n\r\nElaine: Early person for set up with Susan R, will also work with Meryl to get Sofits jackets.\r\n\r\n Anne: Volunteer Co-ordinator?!\r\n\r\n\r\nFay: Co-ordinator for weekly runs/skis\r\n\r\nMarie-France: Research, plan and book yurts, etc.\r\n\r\nShelley: Time trials and general helper\r\n\r\nSandra: Host the year-end awards party in early April\r\n\r\nLiz R: Videographer and time trial assistant\r\n\r\nLinda: Inspirational quotes and articles, and time trial assistant\r\n\r\n\r\nCarol\r\n\r\n\r\nLiz S\r\n\r\n\r\nNina\r\n\r\n\r\nBonnie\r\n\r\nJan\r\n\r\nMaria\r\n\r\nBea\r\n\r\n\r\n\r\nSuggestions for Volunteer Jobs:\r\n\r\n\r\n
Research, plan and book yurts, cabins, or out of town ski trips2-3 more needed These could be training trips or just ski getaways, on a first come, first server basis. This is a big job and should be shared among several and must be discussed with the coach before they are implemented. We are a big enough group to rent a fairly large cabin so that not too many people are left out. The deadline for Gatineau Park comes early!!
\r\nKathy: Assistant coach for dryland workouts\r\n\r\nSharon: Assistant Dryland Coach (strength specialist)\r\n\r\nPat: Assistant for Dryland and Skiing, and Trip Planning\r\n\r\nYvonne: Assistant for Dryland and Skiing\r\n\r\nAnnemarieke: Assistant for Dryland and Skiing\r\n\r\nPenny: Assistant Web Master, Assistant for Dryland and Skiing, gung-ho helper for many things\r\n\r\nJulie: Assistant for Dryland / Skiing, (snacks??)\r\n\r\nMargaret K: Time trial assistant? Group runs?\r\n\r\nRosy: Tech and computer person\r\n\r\nMeryl: Sofits Clothing with Elaine- jackets this year?\r\n\r\nSusan R: Archive-photographer and early person for set-up with Elaine\r\n\r\nMary Lou: Waivers and forms, email list creator, and gung-ho helper for many things.\r\n\r\nMarg M: People person! Go-to person for new members who have questions. Attendance keeper (for awards!) Will contact frequent absentees to see if they wish to remain in the group. If anyone new to the group isn\'t sure about something, ask Marg!\r\n\r\n\r\nSusan O-H: Host a group party in the fall, monthly good news newsletter, anecdote and award \"saver\".\r\n\r\nIla: Technical writer, to write up ski drills as they occur. \r\n\r\n\r\nJoanne: Healthy post-workout snacks\r\n\r\n\r\nCary: Healthy post-workout snacks\r\n\r\nJaney: Healthy post workout snacks with Julie, Cary and Joanne\r\n\r\n\r\nJennifer: Events (Jennifer will seek out appropriate events, also send Jennifer the info, she will type the details and send it to Penny for posting)\r\n\r\nPauline: Awards for end of year party?\r\n\r\nBarbara: Videographer, Assistant for Dryland / Skiing\r\n\r\n\r\nElaine: Early person for set up with Susan R, will also work with Meryl to get Sofits jackets.\r\n\r\n Anne: Volunteer Co-ordinator?!\r\n\r\n\r\nFay: Co-ordinator for weekly runs/skis\r\n\r\nMarie-France: Research, plan and book yurts, etc.\r\n\r\nShelley: Time trials and general helper\r\n\r\nSandra: Host the year-end awards party in early April\r\n\r\nLiz R: Videographer and time trial assistant\r\n\r\nLinda: Inspirational quotes and articles, and time trial assistant\r\n\r\n\r\nCarol\r\n\r\n\r\nLiz S\r\n\r\n\r\nNina\r\n\r\n\r\nBonnie\r\n\r\nJan\r\n\r\nMaria\r\n\r\nBea\r\n\r\n\r\n\r\nSuggestions for Volunteer Jobs:\r\n\r\n\r\n
Research, plan and book yurts, cabins, or out of town ski trips1-2 more needed These could be training trips or just ski getaways, on a first come, first server basis. This is a big job and should be shared among several and must be discussed with the coach before they are implemented. We are a big enough group to rent a fairly large cabin so that not too many people are left out. The deadline for Gatineau Park comes early!! Pat and Marie-France are already on this planning team.
\r\n
Schedule an additional regularly scheduled session for technique practice, strength, distance or an interval workout. Fay has already offered to do one of these on Tuesdays. ( If intervals or strength, it should not be Thursday or Saturday). 1 needed
\r\nKathy: Assistant coach for dryland workouts\r\n\r\nSharon: Assistant Dryland Coach (strength specialist)\r\n\r\nPat: Assistant for Dryland and Skiing, and Trip Planning\r\n\r\nYvonne: Assistant for Dryland and Skiing, and Trip Planning\r\n\r\nAnnemarieke: Assistant for Dryland and Skiing\r\n\r\nPenny: Assistant Web Master, Assistant for Dryland and Skiing, gung-ho helper for many things\r\n\r\nJulie: Assistant for Dryland / Skiing, (snacks??)\r\n\r\nMargaret K: Time trial assistant? Group runs?\r\n\r\nRosy: Tech and computer person\r\n\r\nMeryl: Sofits Clothing with Elaine- jackets this year?\r\n\r\nSusan R: Archive-photographer and early person for set-up with Elaine\r\n\r\nMary Lou: Waivers and forms, email list creator, and gung-ho helper for many things.\r\n\r\nMarg M: People person! Go-to person for new members who have questions. Attendance keeper (for awards!) Will contact frequent absentees to see if they wish to remain in the group. If anyone new to the group isn\'t sure about something, ask Marg!\r\n\r\n\r\nSusan O-H: Host a group party in the fall, monthly good news newsletter, anecdote and award \"saver\".\r\n\r\nIla: Technical writer, to write up ski drills as they occur. \r\n\r\n\r\nJoanne: Healthy post-workout snacks\r\n\r\n\r\nCary: Healthy post-workout snacks\r\n\r\nJaney: Healthy post workout snacks with Julie, Cary and Joanne\r\n\r\n\r\nJennifer: Events (Jennifer will seek out appropriate events, also send Jennifer the info, she will type the details and send it to Penny for posting)\r\n\r\nPauline: Awards for end of year party?\r\n\r\nBarbara: Videographer, Assistant for Dryland / Skiing\r\n\r\n\r\nElaine: Early person for set up with Susan R, will also work with Meryl to get Sofits jackets.\r\n\r\n Anne: Volunteer Co-ordinator\r\n\r\n\r\nFay: Co-ordinator for weekly runs/skis\r\n\r\nMarie-France: Research, plan and book yurts, etc.\r\n\r\nShelley: Time trials and general helper\r\n\r\nSandra: Host the year-end awards party in early April, and time trial assistant\r\n\r\nLiz R: Videographer and time trial assistant\r\n\r\nLinda: Inspirational quotes and articles, and time trial assistant\r\n\r\n\r\nBonnie: Healthy snacks\r\n\r\n\r\nCarol\r\n\r\n\r\nLiz S\r\n\r\n\r\nNina\r\n\r\nJan\r\n\r\n \r\n\r\n\r\n\r\nSuggestions for Volunteer Jobs:\r\n\r\n\r\n
Research, plan and book yurts, cabins, or out of town ski trips1-2 more needed These could be training trips or just ski getaways, on a first come, first server basis. This is a big job and should be shared among several and must be discussed with the coach before they are implemented. We are a big enough group to rent a fairly large cabin so that not too many people are left out. The deadline for Gatineau Park comes early!! Pat and Marie-France are already on this planning team.
\r\n
Schedule an additional regularly scheduled session for technique practice, strength, distance or an interval workout. Fay has already offered to do one of these on Tuesdays. ( If intervals or strength, it should not be Thursday or Saturday). 1 needed
\r\nKathy: Assistant coach for dryland workouts\r\n\r\nSharon: Assistant Dryland Coach (strength specialist)\r\n\r\nPat: Assistant for Dryland and Skiing, and Trip Planning\r\n\r\nYvonne: Assistant for Dryland and Skiing, and Trip Planning\r\n\r\nAnnemarieke: Assistant for Dryland and Skiing\r\n\r\nPenny: Assistant Web Master, Assistant for Dryland and Skiing, gung-ho helper for many things\r\n\r\nJulie: Assistant for Dryland / Skiing, (snacks??)\r\n\r\nMargaret K: Time trial assistant? Group runs?\r\n\r\nRosy: Tech and computer person\r\n\r\nMeryl: Sofits Clothing with Elaine- jackets this year?\r\n\r\nSusan R: Archive-photographer and early person for set-up with Elaine\r\n\r\nMary Lou: Waivers and forms, email list creator, and gung-ho helper for many things.\r\n\r\nMarg M: People person! Go-to person for new members who have questions. Attendance keeper (for awards!) Will contact frequent absentees to see if they wish to remain in the group. If anyone new to the group isn\'t sure about something, ask Marg!\r\n\r\n\r\nSusan O-H: Host a group party in the fall, monthly good news newsletter, anecdote and award \"saver\".\r\n\r\nIla: Technical writer, to write up ski drills as they occur. \r\n\r\n\r\nJoanne: Healthy post-workout snacks\r\n\r\n\r\nCary: Healthy post-workout snacks\r\n\r\nJaney: Healthy post workout snacks with Julie, Cary and Joanne\r\n\r\n\r\nJennifer: Events (Jennifer will seek out appropriate events, also send Jennifer the info, she will type the details and send it to Penny for posting)\r\n\r\nPauline: Awards for end of year party?\r\n\r\nBarbara: Videographer, Assistant for Dryland / Skiing\r\n\r\n\r\nElaine: Early person for set up with Susan R, will also work with Meryl to get Sofits jackets.\r\n\r\n Anne: Volunteer Co-ordinator\r\n\r\n\r\nFay: Co-ordinator for weekly runs/skis\r\n\r\nMarie-France: Research, plan and book yurts, etc.\r\n\r\nShelley: Time trials and general helper\r\n\r\nSandra: Host the year-end awards party in early April, and time trial assistant\r\n\r\nLiz R: Videographer and time trial assistant\r\n\r\nLinda: Inspirational quotes and articles, and time trial assistant\r\n\r\n\r\nBonnie: Healthy snacks\r\n\r\n\r\nCarol\r\n\r\n\r\nLiz S\r\n\r\n\r\nNina\r\n\r\nJan\r\n\r\n \r\n\r\n\r\n\r\nSuggestions for Volunteer Jobs:\r\n\r\n\r\n
Research, plan and book yurts, cabins, or out of town ski trips1 These could be training trips or just ski getaways, on a first come, first server basis. This is a big job and should be shared among several and must be discussed with the coach before they are implemented. We are a big enough group to rent a fairly large cabin so that not too many people are left out. The deadline for Gatineau Park comes early!! Pat and Marie-France are already on this planning team.
\r\nKathy: Assistant coach for dryland workouts\r\n\r\nSharon: Assistant Dryland Coach (strength specialist)\r\n\r\nPat: Assistant for Dryland and Skiing, and Trip Planning\r\n\r\nYvonne: Assistant for Dryland and Skiing, and Trip Planning\r\n\r\nAnnemarieke: Assistant for Dryland and Skiing\r\n\r\nPenny: Assistant Web Master, Assistant for Dryland and Skiing, gung-ho helper for many things\r\n\r\nJulie: Assistant for Dryland and Skiing, and Healthy Snacks\r\n\r\nMargaret K: Time trial assistant? Group runs?\r\n\r\nRosy: Tech and computer person\r\n\r\nMeryl: Sofits Clothing with Elaine- jackets this year?\r\n\r\nSusan R: Archive-photographer and early person for set-up with Elaine\r\n\r\nMary Lou: Waivers and forms, email list creator, and gung-ho helper for many things.\r\n\r\nMarg M: People person! Go-to person for new members who have questions. Attendance keeper (for awards!) Will contact frequent absentees to see if they wish to remain in the group. If anyone new to the group isn\'t sure about something, ask Marg!\r\n\r\n\r\nSusan O-H: Host a group party in the fall, monthly good news newsletter, anecdote and award \"saver\".\r\n\r\nIla: Technical writer, to write up ski drills as they occur. \r\n\r\n\r\nJoanne: Healthy post-workout snacks\r\n\r\n\r\nCary: Healthy post-workout snacks\r\n\r\nJaney: Healthy post workout snacks with Julie, Cary and Joanne\r\n\r\n\r\nJennifer: Events (Jennifer will seek out appropriate events, also send Jennifer the info, she will type the details and send it to Penny for posting)\r\n\r\nPauline: Awards for end of year party?\r\n\r\nBarbara: Videographer, Assistant for Dryland / Skiing\r\n\r\n\r\nElaine: Early person for set up with Susan R, will also work with Meryl to get Sofits jackets.\r\n\r\n Anne: Volunteer Co-ordinator\r\n\r\n\r\nFay: Co-ordinator for weekly runs/skis\r\n\r\nMarie-France: Research, plan and book yurts, etc.\r\n\r\nShelley: Time trials and general helper\r\n\r\nSandra: Host the year-end awards party in early April, and time trial assistant\r\n\r\nLiz R: Videographer and time trial assistant\r\n\r\nLinda: Inspirational quotes and articles, and time trial assistant\r\n\r\n\r\nBonnie: Healthy snacks\r\n\r\n\r\nCarol\r\n\r\n\r\nLiz S\r\n\r\n\r\nNina\r\n\r\nJan\r\n\r\n \r\n\r\n\r\n\r\nSuggestions for Volunteer Jobs:\r\n\r\n\r\n
Research, plan and book yurts, cabins, or out of town ski trips1 These could be training trips or just ski getaways, on a first come, first server basis. This is a big job and should be shared among several and must be discussed with the coach before they are implemented. We are a big enough group to rent a fairly large cabin so that not too many people are left out. The deadline for Gatineau Park comes early!! Pat and Marie-France are already on this planning team.
\r\nKathy: Assistant coach for dryland workouts\r\n\r\nSharon: Assistant Dryland Coach (strength specialist)\r\n\r\nPat: Assistant for Dryland and Skiing, and Trip Planning\r\n\r\nYvonne: Assistant for Dryland and Skiing, and Trip Planning\r\n\r\nAnnemarieke: Assistant for Dryland and Skiing\r\n\r\nPenny: Assistant Web Master, Assistant for Dryland and Skiing, gung-ho helper for many things\r\n\r\nJulie: Assistant for Dryland and Skiing, and Healthy Snacks\r\n\r\nMargaret K: Time trial assistant? Group runs?\r\n\r\nRosy: Tech and computer person\r\n\r\nMeryl: Sofits Clothing with Elaine- jackets this year?\r\n\r\nSusan R: Archive-photographer and early person for set-up with Elaine\r\n\r\nMary Lou: Waivers and forms, email list creator, and gung-ho helper for many things.\r\n\r\nMarg M: People person! Go-to person for new members who have questions. Attendance keeper (for awards!) Will contact frequent absentees to see if they wish to remain in the group. If anyone new to the group isn\'t sure about something, ask Marg!\r\n\r\n\r\nSusan O-H: Host a group party in the fall, monthly good news newsletter, anecdote and award \"saver\".\r\n\r\nIla: Technical writer, to write up ski drills as they occur. \r\n\r\n\r\nJoanne: Healthy post-workout snacks\r\n\r\n\r\nCary: Healthy post-workout snacks\r\n\r\nJaney: Healthy post workout snacks with Julie, Cary and Joanne\r\n\r\n\r\nJennifer: Events (Jennifer will seek out appropriate events, also send Jennifer the info, she will type the details and send it to Penny for posting)\r\n\r\nPauline: Awards for end of year party?\r\n\r\nBarbara: Videographer, Assistant for Dryland / Skiing\r\n\r\n\r\nElaine: Early person for set up with Susan R, will also work with Meryl to get Sofits jackets.\r\n\r\n Anne: Volunteer Co-ordinator\r\n\r\n\r\nFay: Co-ordinator for weekly runs/skis\r\n\r\nMarie-France: Research, plan and book yurts, etc.\r\n\r\nShelley: Time trials and general helper\r\n\r\nSandra: Host the year-end awards party in early April, and time trial assistant\r\n\r\nLiz R: Videographer and time trial assistant\r\n\r\nLinda: Inspirational quotes and articles, and time trial assistant\r\n\r\n\r\nBonnie: Healthy snacks\r\n\r\n\r\nCarol\r\n\r\n\r\nLiz S\r\n\r\n\r\nNina\r\n\r\nJan\r\n\r\n \r\n\r\n\r\n\r\nSuggestions for Volunteer Jobs:\r\n\r\n\r\n \r\n\r\n
people to help with set up before practice. 1-2 more This may involve carrying equipment in your car and being sure it is at practice each week. \r\n
\r\n
More ideas needed!
\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\np\r\n\r\np','Co-op possibilities 2014-2015 ','','inherit','open','closed','','273-revision-v1','','','2014-09-20 20:42:34','2014-09-21 00:42:34','',273,'http://sofits.ca/2014/09/20/273-revision-v1/',0,'revision','',0),(1459,7,'2014-12-30 20:22:04','2014-12-31 01:22:04','1. Sofits is a cooperative group of active women age 50 years and over. All are comfortable on skis and enjoy training together.\r\n\r\n2. Dryland Sofits train specifically to improve their cross country skiing skills.\r\n\r\n3. Sofits meet in fair, foul and bitter weather. Workouts are canceled only if the driving is dangerous ( hurricanes, earthquakes, freezing rain).\r\n\r\n4. We are a diverse group, each training at her own level.\r\n\r\n5. Sofits support each other without criticism. This extends to our Facebook groups. Any rude, critical or hostile messages will be deleted immediately and the sender removed from the group.\r\n\r\n6.The name \"Sofits\" refers to the group, not to individual people. All \"Sofits\" events are open to the group at large. If a small group of you decides to run/ski/swim/hike/bike by yourselves, without communicating this to the rest of the group, you are meeting as friends, not as Sofits.\r\n\r\n ','MODUS OPERANDI','','publish','open','closed','','modus-operandi','','','2014-12-31 09:09:26','2014-12-31 14:09:26','',0,'http://sofits.ca/?p=1459',0,'post','',0),(1460,7,'2014-09-20 20:52:04','2014-09-21 00:52:04','SOFITS - MODUS OPERANDI\r\n\r\n\r\n1. Sofits is a cooperative group of active women age 50 years and over. All are comfortable on skis and enjoy training together.\r\n2. Dryland Sofits train specifically to improve their cross country skiing skills.\r\n3. Sofits meet in fair, foul and bitter weather. Workouts are canceled only if the driving is dangerous ( hurricanes, earthquakes, freezing rain).\r\n4. We are a diverse group, each training at her own level.\r\n5. Sofits support each other without criticism. This extends to our Facebook groups. Any rude, critical or hostile messages will be deleted immediately and the sender removed from the group.\r\n6.The name \"Sofits\" refers to the group, not to individual people. All \"Sofits\" events are open to the group at large. If a small group of you decides to run/ski/swim/hike/bike by yourselves, without communicating this to the rest of the group, you are meeting as friends, not as Sofits.\r\n\r\n\r\nWorkout locations change weekly. Details are always posted by Sunday or Monday, on www.sofits.ca, . Please indicate whether you will be coming by writing your name on the attendance or away sheet for that date. Jo-Ann really appreciates knowing this several days ahead so that the workout can accommodate the number of women attending (the fine tuning of the workout is done on Tuesday, not Friday morning!) Similarly, Jo-Ann would appreciate not being contacted late Friday morning with last minute questions. If a workout is canceled due to catastrophic weather, the cancellation will be posted on www.sofits.ca and also on Facebook. (Note that a facebook message can take over an hour to show up in your inbox!) If in doubt, please check just before you leave home!\r\n\r\n\r\n? You are encouraged to talk and sing except while the coach or one of her helpers is explaining the workout.\r\n\r\n? Simply step quietly aside and watch if an exercise bothers your ankle/back/neck/shoulder/knee/hip/wrist/elbow/sense of decorum. (There would be nothing left if I removed each offending exercise!)\r\n\r\n? Grunting and groaning is encouraged during difficult exercises. However, if you simply dislike or disapprove of an exercise, please refrain from saying so during our practice. Feel free to send Jo-Ann an email about it, or talk to her when she is not coaching, or look for another group that has what you are looking for. K','','','inherit','open','closed','','1459-revision-v1','','','2014-09-20 20:52:04','2014-09-21 00:52:04','',1459,'http://sofits.ca/2014/09/20/1459-revision-v1/',0,'revision','',0),(1461,7,'2014-09-20 20:53:59','2014-09-21 00:53:59','SOFITS - MODUS OPERANDI\r\n\r\n1. Sofits is a cooperative group of active women age 50 years and over. All are comfortable on skis and enjoy training together.\r\n2. Dryland Sofits train specifically to improve their cross country skiing skills.\r\n3. Sofits meet in fair, foul and bitter weather. Workouts are canceled only if the driving is dangerous ( hurricanes, earthquakes, freezing rain).\r\n4. We are a diverse group, each training at her own level.\r\n5. Sofits support each other without criticism. This extends to our Facebook groups. Any rude, critical or hostile messages will be deleted immediately and the sender removed from the group.\r\n6.The name \"Sofits\" refers to the group, not to individual people. All \"Sofits\" events are open to the group at large. If a small group of you decides to run/ski/swim/hike/bike by yourselves, without communicating this to the rest of the group, you are meeting as friends, not as Sofits.\r\n\r\n ','','','inherit','open','closed','','1459-revision-v1','','','2014-09-20 20:53:59','2014-09-21 00:53:59','',1459,'http://sofits.ca/2014/09/20/1459-revision-v1/',0,'revision','',0),(1462,7,'2014-09-23 23:15:10','2014-09-24 03:15:10','1. Sofits is a cooperative group of active women age 50 years and over. All are comfortable on skis and enjoy training together.\n\n2. Dryland Sofits train specifically to improve their cross country skiing skills.\n\n3. Sofits meet in fair, foul and bitter weather. Workouts are canceled only if the driving is dangerous ( hurricanes, earthquakes, freezing rain).\n\n4. We are a diverse group, each training at her own level.\n\n5. Sofits support each other without criticism. This extends to our Facebook groups. Any rude, critical or hostile messages will be deleted immediately and the sender removed from the group.\n\n6.The name \"Sofits\" refers to the group, not to individual people. All \"Sofits\" events are open to the group at large. If a small group of you decides to run/ski/swim/hike/bike by yourselves, without communicating this to the rest of the group, you are meeting as friends, not as Sofits.\n\n ','MODUS OPERANDI','','inherit','open','closed','','1459-autosave-v1','','','2014-09-23 23:15:10','2014-09-24 03:15:10','',1459,'http://sofits.ca/2014/09/20/1459-autosave-v1/',0,'revision','',0),(1463,7,'2014-09-20 20:55:31','2014-09-21 00:55:31','
SOFITS - MODUS OPERANDI
\r\n1. Sofits is a cooperative group of active women age 50 years and over. All are comfortable on skis and enjoy training together.\r\n2. Dryland Sofits train specifically to improve their cross country skiing skills.\r\n3. Sofits meet in fair, foul and bitter weather. Workouts are canceled only if the driving is dangerous( hurricanes, earthquakes, freezing rain).\r\n4. We are a diverse group, each training at her own level.\r\n5. Sofits support each other without criticism. This extends to our Facebook groups. Any rude, critical or hostile messages will be deleted immediately and the sender removed from the group.\r\n6.The name \"Sofits\" refers to the group, not to individual people. All \"Sofits\" events are open to the group at large. If a small group of you decides to run/ski/swim/hike/bike by yourselves, without communicating this to the rest of the group, you are meeting as friends, not as Sofits.\r\n\r\n ','','','inherit','open','closed','','1459-revision-v1','','','2014-09-20 20:55:31','2014-09-21 00:55:31','',1459,'http://sofits.ca/2014/09/20/1459-revision-v1/',0,'revision','',0),(1464,7,'2014-09-20 20:56:12','2014-09-21 00:56:12','
\r\n1. Sofits is a cooperative group of active women age 50 years and over. All are comfortable on skis and enjoy training together.\r\n2. Dryland Sofits train specifically to improve their cross country skiing skills.\r\n3. Sofits meet in fair, foul and bitter weather. Workouts are canceled only if the driving is dangerous( hurricanes, earthquakes, freezing rain).\r\n4. We are a diverse group, each training at her own level.\r\n5. Sofits support each other without criticism. This extends to our Facebook groups. Any rude, critical or hostile messages will be deleted immediately and the sender removed from the group.\r\n6.The name \"Sofits\" refers to the group, not to individual people. All \"Sofits\" events are open to the group at large. If a small group of you decides to run/ski/swim/hike/bike by yourselves, without communicating this to the rest of the group, you are meeting as friends, not as Sofits.\r\n\r\n ','MODUS OPERANDI','','inherit','open','closed','','1459-revision-v1','','','2014-09-20 20:56:12','2014-09-21 00:56:12','',1459,'http://sofits.ca/2014/09/20/1459-revision-v1/',0,'revision','',0),(1465,7,'2014-09-20 20:56:58','2014-09-21 00:56:58','
\r\n
\r\n
1. Sofits is a cooperative group of active women age 50 years and over. All are comfortable on skis and enjoy training together.
\r\n
2. Dryland Sofits train specifically to improve their cross country skiing skills.
\r\n
3. Sofits meet in fair, foul and bitter weather. Workouts are canceled only if the driving is dangerous( hurricanes, earthquakes, freezing rain).
\r\n
4. We are a diverse group, each training at her own level.
\r\n
5. Sofits support each other without criticism. This extends to our Facebook groups. Any rude, critical or hostile messages will be deleted immediately and the sender removed from the group.
\r\n
6.The name \"Sofits\" refers to the group, not to individual people. All \"Sofits\" events are open to the group at large. If a small group of you decides to run/ski/swim/hike/bike by yourselves, without communicating this to the rest of the group, you are meeting as friends, not as Sofits.
\r\n
\r\n ','MODUS OPERANDI','','inherit','open','closed','','1459-revision-v1','','','2014-09-20 20:56:58','2014-09-21 00:56:58','',1459,'http://sofits.ca/2014/09/20/1459-revision-v1/',0,'revision','',0),(1466,7,'2014-09-20 20:58:59','2014-09-21 00:58:59','1. Sofits is a cooperative group of active women age 50 years and over. All are comfortable on skis and enjoy training together.\r\n\r\n2. Dryland Sofits train specifically to improve their cross country skiing skills.\r\n\r\n3. Sofits meet in fair, foul and bitter weather. Workouts are canceled only if the driving is dangerous( hurricanes, earthquakes, freezing rain).\r\n\r\n4. We are a diverse group, each training at her own level.\r\n\r\n5. Sofits support each other without criticism. This extends to our Facebook groups. Any rude, critical or hostile messages will be deleted immediately and the sender removed from the group.\r\n\r\n6.The name \"Sofits\" refers to the group, not to individual people. All \"Sofits\" events are open to the group at large. If a small group of you decides to run/ski/swim/hike/bike by yourselves, without communicating this to the rest of the group, you are meeting as friends, not as Sofits.\r\n\r\n ','MODUS OPERANDI','','inherit','open','closed','','1459-revision-v1','','','2014-09-20 20:58:59','2014-09-21 00:58:59','',1459,'http://sofits.ca/2014/09/20/1459-revision-v1/',0,'revision','',0),(1467,7,'2014-09-20 21:00:36','2014-09-21 01:00:36','1. Sofits is a cooperative group of active women age 50 years and over. All are comfortable on skis and enjoy training together.\r\n\r\n2. Dryland Sofits train specifically to improve their cross country skiing skills.\r\n\r\n3. Sofits meet in fair, foul and bitter weather. Workouts are canceled only if the driving is dangerous ( hurricanes, earthquakes, freezing rain).\r\n\r\n4. We are a diverse group, each training at her own level.\r\n\r\n5. Sofits support each other without criticism. This extends to our Facebook groups. Any rude, critical or hostile messages will be deleted immediately and the sender removed from the group.\r\n\r\n6.The name \"Sofits\" refers to the group, not to individual people. All \"Sofits\" events are open to the group at large. If a small group of you decides to run/ski/swim/hike/bike by yourselves, without communicating this to the rest of the group, you are meeting as friends, not as Sofits.\r\n\r\n ','MODUS OPERANDI','','inherit','open','closed','','1459-revision-v1','','','2014-09-20 21:00:36','2014-09-21 01:00:36','',1459,'http://sofits.ca/2014/09/20/1459-revision-v1/',0,'revision','',0),(1468,7,'2014-09-26 20:07:58','2014-09-27 00:07:58','\r\n\r\nTuesday Group Runs:1:30 p.m. at various Gatineau Park locations: Contact Fay\r\n\r\nSundayTrail Runs: 9:00 a.m. on Chelsea or Gatineau Park trails. Contact Yvonne or Maggie\r\n\r\n\r\n\r\n ','ONGOING WEEKLY - join us!','','publish','open','closed','','join-us','','','2014-11-07 10:14:47','2014-11-07 15:14:47','',0,'http://sofits.ca/?p=1468',0,'post','',0),(1469,7,'2014-09-20 21:07:58','2014-09-21 01:07:58',' \r\n\r\nTuesday group runs: Talk to Fay at practice, to find out more.\r\n\r\nSunday trail runs on the Chelsea trails. Talk to Yvonne or Jo-Ann\r\n\r\nSTAY TUNED FOR MORE DETAILS\r\n\r\n ','STARTING SOON:','','inherit','open','closed','','1468-revision-v1','','','2014-09-20 21:07:58','2014-09-21 01:07:58','',1468,'http://sofits.ca/2014/09/20/1468-revision-v1/',0,'revision','',0),(1470,7,'2014-09-20 21:08:23','2014-09-21 01:08:23',' \r\n\r\nTuesday group runs: Talk to Fay at practice, to find out more.\r\n\r\nSunday trail runs on the Chelsea trails. Talk to Yvonne or Jo-Ann\r\n\r\nSTAY TUNED FOR MORE DETAILS\r\n\r\n ','STARTING SOON:','','inherit','open','closed','','1468-revision-v1','','','2014-09-20 21:08:23','2014-09-21 01:08:23','',1468,'http://sofits.ca/2014/09/20/1468-revision-v1/',0,'revision','',0),(1471,7,'2014-09-21 10:05:30','2014-09-21 14:05:30',' \r\n\r\n[yop_poll id=\"12\"]','MISS A WORKOUT?','','inherit','open','closed','','346-revision-v1','','','2014-09-21 10:05:30','2014-09-21 14:05:30','',346,'http://sofits.ca/2014/09/21/346-revision-v1/',0,'revision','',0),(1472,7,'2014-09-21 10:06:16','2014-09-21 14:06:16','Questionnaires and waivers will be here soon.','FORMS','','inherit','open','closed','','1390-revision-v1','','','2014-09-21 10:06:16','2014-09-21 14:06:16','',1390,'http://sofits.ca/2014/09/21/1390-revision-v1/',0,'revision','',0),(1473,7,'2014-09-21 14:00:27','2014-09-21 18:00:27','
Hope to finalize this by September 25:
\r\nKathy: Assistant coach for dryland workouts\r\n\r\nSharon: Assistant Dryland Coach (strength specialist)\r\n\r\nPat: Assistant for Dryland and Skiing, and Trip Planning\r\n\r\nYvonne: Assistant for Dryland and Skiing, and Trip Planning\r\n\r\nAnnemarieke: Assistant for Dryland and Skiing\r\n\r\nPenny: Assistant Web Master, Assistant for Dryland and Skiing, gung-ho helper for many things\r\n\r\nJulie: Assistant for Dryland and Skiing, and Healthy Snacks\r\n\r\nMargaret K: Time trial assistant? Group runs?\r\n\r\nRosy: Tech and computer person\r\n\r\nMeryl: Sofits Clothing with Elaine- jackets this year?\r\n\r\nSusan R: Archive-photographer and early person for set-up with Elaine\r\n\r\nMary Lou: Waivers and forms, email list creator, and Trip Planner\r\n\r\nMarg M: People person! Go-to person for new members who have questions. Attendance keeper (for awards!) Will contact frequent absentees to see if they wish to remain in the group. If anyone new to the group isn\'t sure about something, ask Marg!\r\n\r\n\r\nSusan O-H: Host a group party in the fall, monthly good news newsletter, anecdote and award \"saver\".\r\n\r\nIla: Technical writer, to write up ski drills as they occur. \r\n\r\n\r\nJoanne: Healthy post-workout snacks\r\n\r\n\r\nCary: Healthy post-workout snacks\r\n\r\nJaney: Healthy post workout snacks with Julie, Cary and Joanne\r\n\r\n\r\nJennifer: Events (Jennifer will seek out appropriate events, also send Jennifer the info, she will type the details and send it to Penny for posting)\r\n\r\nPauline: Awards for end of year party?\r\n\r\nBarbara: Videographer, Assistant for Dryland / Skiing\r\n\r\n\r\nElaine: Early person for set up with Susan R, will also work with Meryl to get Sofits jackets.\r\n\r\n Anne: Volunteer Co-ordinator\r\n\r\n\r\nFay: Co-ordinator for weekly runs/skis\r\n\r\nMarie-France: Research, plan and book yurts, etc.\r\n\r\nShelley: Time trials and general helper\r\n\r\nSandra: Host the year-end awards party in early April, and time trial assistant\r\n\r\nLiz R: Videographer and time trial assistant\r\n\r\nLinda: Inspirational quotes and articles, and time trial assistant\r\n\r\n\r\nBonnie: Trip Planning\r\n\r\n\r\nNina: Healthy snacks ???\r\n\r\nLiz S: Set up before practice ???\r\n\r\n\r\nCarol: ???\r\n\r\nJan: ???\r\n\r\n\r\n \r\n\r\n\r\n\r\nSuggestions for Volunteer Jobs:\r\n\r\n\r\n \r\n\r\n
people to help with set up before practice. 1-2 more This may involve carrying equipment in your car and being sure it is at practice each week. \r\n
\r\nKathy: Assistant coach for dryland workouts\r\n\r\nSharon: Assistant Dryland Coach (strength specialist)\r\n\r\nPat: Assistant for Dryland and Skiing, and Trip Planning\r\n\r\nYvonne: Assistant for Dryland and Skiing, and Trip Planning\r\n\r\nAnnemarieke: Assistant for Dryland and Skiing\r\n\r\nPenny: Assistant Web Master, Assistant for Dryland and Skiing, gung-ho helper for many things\r\n\r\nJulie: Assistant for Dryland and Skiing, and Healthy Snacks\r\n\r\nMargaret K: Time trial assistant? Group runs?\r\n\r\nRosy: Tech and computer person\r\n\r\nMeryl: Sofits Clothing with Elaine- jackets this year?\r\n\r\nSusan R: Archive-photographer and early person for set-up with Elaine\r\n\r\nMary Lou: Waivers and forms, email list creator, and Trip Planner\r\n\r\nMarg M: People person! Go-to person for new members who have questions. Attendance keeper (for awards!) Will contact frequent absentees to see if they wish to remain in the group. If anyone new to the group isn\'t sure about something, ask Marg!\r\n\r\n\r\nSusan O-H: Host a group party in the fall, monthly good news newsletter, anecdote and award \"saver\".\r\n\r\nIla: Technical writer, to write up ski drills as they occur. \r\n\r\n\r\nJoanne: Healthy post-workout snacks\r\n\r\n\r\nCary: Healthy post-workout snacks\r\n\r\nJaney: Healthy post workout snacks with Julie, Cary and Joanne\r\n\r\n\r\nJennifer: Events (Jennifer will seek out appropriate events, also send Jennifer the info, she will type the details and send it to Penny for posting)\r\n\r\nPauline: Awards for end of year party?\r\n\r\nBarbara: Videographer, Assistant for Dryland / Skiing\r\n\r\n\r\nElaine: Early person for set up with Susan R, will also work with Meryl to get Sofits jackets.\r\n\r\n Anne: Volunteer Co-ordinator\r\n\r\n\r\nFay: Co-ordinator for weekly runs/skis\r\n\r\nMarie-France: Research, plan and book yurts, etc.\r\n\r\nShelley: Time trials and general helper\r\n\r\nSandra: Host the year-end awards party in early April, and time trial assistant\r\n\r\nLiz R: Videographer and time trial assistant\r\n\r\nLinda: Inspirational quotes and articles, and time trial assistant\r\n\r\n\r\nBonnie: Trip Planning\r\n\r\n\r\nCarol: Videography and end of year party planning\r\n\r\nLiz S: Set up before practice \r\n\r\n\r\nJan: \r\n\r\n\r\nNina: \r\n\r\n \r\n\r\n\r\n\r\nSuggestions for Volunteer Jobs:\r\n\r\n\r\n \r\n\r\n
people to help with set up before practice. 1-2 more This may involve carrying equipment in your car and being sure it is at practice each week. \r\n
\r\n
More ideas needed!
\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\np\r\n\r\np','Co-op possibilities 2014-2015 ','','inherit','open','closed','','273-revision-v1','','','2014-09-23 13:51:23','2014-09-23 17:51:23','',273,'http://sofits.ca/2014/09/23/273-revision-v1/',0,'revision','',0),(1475,7,'2014-12-31 09:08:09','2014-12-31 14:08:09','Friday Jan 2: Jo-Ann away. Everyone welcome to organize a time and place to meet.\r\n\r\nJan 5/6 and Jan 12/13 Loppett Training has to be rescheduled to Monday afternoon or Tuesday morning, whichever suits the group best.\r\n\r\nFriday Jan 9: Regular Sofits practice with piles of fresh snow, hopefully.\r\n\r\nPrivate or Group Lessons: $$. Classic or Skate, but need snow first ! Contact Jo-Ann.\r\n\r\nMar 8-10. Gatineau Park Cabin adventure. We have room for one more, $42. for 2 nights. Those not sleeping over can join us on the Monday for an epic ski.\r\n\r\nFri Apr 10: End of Year Awards Party at Sandra\'s','Happy New Year!','','publish','open','closed','','dates','','','2014-12-31 13:10:11','2014-12-31 18:10:11','',0,'http://sofits.ca/?p=1475',0,'post','',0),(1476,7,'2014-09-23 21:58:09','2014-09-24 01:58:09','Sat Nov 1: Wax Clinic and Gear Swap at Jo-Ann\'s\r\n\r\nSat Nov 8: Meet and Greet potluck brunch at Susan O\'s.\r\n\r\nFri Dec 19: Christmas Tea at Yvonne\'s after our ski\r\n\r\nFri Apr 10: End of Year and Awards Party at Sandra\'s',' DATES!','','inherit','open','closed','','1475-revision-v1','','','2014-09-23 21:58:09','2014-09-24 01:58:09','',1475,'http://sofits.ca/2014/09/23/1475-revision-v1/',0,'revision','',0),(1477,7,'2014-09-23 21:59:40','2014-09-24 01:59:40','Sat Nov 1: Wax Clinic and Gear Swap at Jo-Ann\'s\r\n\r\nSat Nov 8: Meet and Greet potluck brunch at Susan O\'s.\r\n\r\nFri Dec 19: Ski and Christmas Tea at Yvonne\'s\r\n\r\nFri Apr 10: End of Year Awards Party at Sandra\'s',' DATES!','','inherit','open','closed','','1475-revision-v1','','','2014-09-23 21:59:40','2014-09-24 01:59:40','',1475,'http://sofits.ca/2014/09/23/1475-revision-v1/',0,'revision','',0),(1478,7,'2014-09-23 22:00:39','2014-09-24 02:00:39',' \r\n\r\nTuesday Group Runs: Talk to Fay at practice, to find out more.\r\n\r\nSundayTrail Runs on the Chelsea trails. Talk to Yvonne or Jo-Ann\r\n\r\nSTAY TUNED FOR MORE DETAILS\r\n\r\n ','STARTING SOON:','','inherit','open','closed','','1468-revision-v1','','','2014-09-23 22:00:39','2014-09-24 02:00:39','',1468,'http://sofits.ca/2014/09/23/1468-revision-v1/',0,'revision','',0),(1480,7,'2014-09-23 23:12:28','2014-09-24 03:12:28','Sat Nov 1: Wax Clinic and Gear Swap at Jo-Ann\'s\r\n\r\nSat Nov 8: Meet and Greet Potluck Brunch at Susan O\'s.\r\n\r\nFri Dec 19: Ski and Christmas Tea at Yvonne\'s\r\n\r\nFri Apr 10: End of Year Awards Party at Sandra\'s',' DATES!','','inherit','open','closed','','1475-revision-v1','','','2014-09-23 23:12:28','2014-09-24 03:12:28','',1475,'http://sofits.ca/2014/09/23/1475-revision-v1/',0,'revision','',0),(1481,7,'2014-09-23 23:15:14','2014-09-24 03:15:14','1. Sofits is a cooperative group of active women age 50 years and over. All are comfortable on skis and enjoy training together.\r\n\r\n2. Dryland Sofits train specifically to improve their cross country skiing skills.\r\n\r\n3. Sofits meet in fair, foul and bitter weather. Workouts are canceled only if the driving is dangerous ( hurricanes, earthquakes, freezing rain).\r\n\r\n4. We are a diverse group, each training at her own level.\r\n\r\n5. Sofits support each other without criticism. This extends to our Facebook groups. Any rude, critical or hostile messages will be deleted immediately and the sender removed from the group.\r\n\r\n6.The name \"Sofits\" refers to the group, not to individual people. All \"Sofits\" events are open to the group at large. If a small group of you decides to run/ski/swim/hike/bike by yourselves, without communicating this to the rest of the group, you are meeting as friends, not as Sofits.\r\n\r\n ','MODUS OPERANDI','','inherit','open','closed','','1459-revision-v1','','','2014-09-23 23:15:14','2014-09-24 03:15:14','',1459,'http://sofits.ca/2014/09/23/1459-revision-v1/',0,'revision','',0),(1482,7,'2014-09-23 23:18:36','2014-09-24 03:18:36','','131009_River-Fog','','inherit','open','closed','','131009_river-fog','','','2014-09-23 23:18:36','2014-09-24 03:18:36','',1468,'http://sofits.ca/wp-content/uploads/131009_River-Fog.jpg',0,'attachment','image/jpeg',0),(1483,7,'2014-09-23 23:18:44','2014-09-24 03:18:44','\r\n\r\nTuesday Group Runs: Talk to Fay at practice, to find out more.\r\n\r\nSundayTrail Runs on the Chelsea trails. Talk to Yvonne or Jo-Ann\r\n\r\nSTAY TUNED FOR MORE DETAILS\r\n\r\n ','STARTING SOON:','','inherit','open','closed','','1468-revision-v1','','','2014-09-23 23:18:44','2014-09-24 03:18:44','',1468,'http://sofits.ca/2014/09/23/1468-revision-v1/',0,'revision','',0),(1484,7,'2014-09-23 23:19:27','2014-09-24 03:19:27','Sat Nov 1: Wax Clinic and Gear Swap at Jo-Ann\'s\r\n\r\nSat Nov 8: Meet and Greet Potluck Brunch at Susan O\'s.\r\n\r\nFri Dec 19: Ski and Christmas Tea at Yvonne\'s\r\n\r\nFri Apr 10: End of Year Awards Party at Sandra\'s',' DATES!','','inherit','open','closed','','1475-revision-v1','','','2014-09-23 23:19:27','2014-09-24 03:19:27','',1475,'http://sofits.ca/2014/09/23/1475-revision-v1/',0,'revision','',0),(1485,7,'2014-09-24 10:29:39','2014-09-24 14:29:39','\r\n
Coaching Assistants and Helpers:
\r\nAnnemarieke, Barbara, Ila, Julie, Kathy, Pat, Penny,Sharon and Yvonne\r\n\r\n\r\n \r\n
Volunteer Coordinator:
\r\nAnne\r\n\r\n \r\n
Friday Workout Advance Set-Up Crew
\r\nElaine, Susan R, Liz S.\r\n\r\n \r\n
Time Trial Assistants:
\r\nLinda, Liz R. Margaret K, Sandra, Shelley\r\n\r\n \r\n
Ski Technique Video Team:
\r\nBarbara, Carol and Liz R.\r\n\r\n \r\n
New Member Contact, and Attendance
\r\nMarg M\r\n\r\n \r\n
Assistant Web Master , Admin and Tech Helpers
\r\nMary-Lou, Penny and Rosy\r\n\r\n\r\n
Healthy Snack Chefs
\r\nCary, Janey, Joanne and Julie\r\n\r\n \r\n
Trip Planning Team:
\r\nBonnie, Marie-France, Mary-Lou, Pat, Yvonne\r\n\r\n \r\n
Scheduled Weekly Run /Ski
\r\nFay\r\n\r\n \r\n
Sofits Clothing:
\r\nElaine and Meryl\r\n\r\n \r\n
Party Hostesses and End of Year Party Planners:
\r\nCarol, Pauline, Sandra, Susan O and Yvonne\r\n\r\n \r\n
\r\nOttawa Run Guide: a complete schedule of road and trail running races in and around Ottawa\r\n\r\nTour du Ponts: 100/145 km bike ride - October 4, 2014: Quyon to Portage du Fort / beyond\r\n\r\nSears Great Canadian Run Ottawa - October 4, 2014\r\n\r\n100km relay - teams of up to 20 runners\r\n\r\n \r\n
Past events:
\r\nMEC Century Ride: September 14. Distances are 55km or 100 km on paved road - or 80km on gravel road. Meet up at Alice\'s in Carp at the end of the ride!\r\n\r\nBring on the Bay 3 km swim- July 12, 2014\r\n\r\nEmilies Run - June 21, 2014; 5km and Half-Marathon Distance\r\n\r\nPerth Triathalon and Duathalon - June 2, 2014\r\n\r\nOttawa Race Weekend - May 25-25: 2, 5, 10 km; marathon, half-marathon\r\n\r\nColonel By Classic on May 17 - 1, 3 and 8km\r\n\r\nMEC Ottawa Race 3 - TRAIL TESTER - Camp Fortune - Sunday, May 4, 2014\r\n\r\nMufferaw Joe 2014, 80 or 130km bike ride from Quyon - May 3, 2014\r\n\r\nWakefield Covered Bridge Run and Duathalon - May 3 and 4, 2014','RACES and EVENTS','','inherit','open','closed','','93-revision-v1','','','2014-09-24 16:49:26','2014-09-24 20:49:26','',93,'http://sofits.ca/2014/09/24/93-revision-v1/',0,'revision','',0),(1492,7,'2014-09-24 16:53:18','2014-09-24 20:53:18','
Upcoming events:
\r\nOttawa Run Guide: a complete schedule of road and trail running races in and around Ottawa\r\n\r\nTour du Ponts: 100/145 km bike ride - October 4, 2014: Quyon to Portage du Fort / beyond\r\n\r\nSears Great Canadian Run Ottawa - October 4, 2014\r\n\r\n100km relay - teams of up to 20 runners\r\n\r\nCanadian Ski Marathon: Feb. 7-8, 2015\r\n\r\nGatineau Loppet: Feb. 13, 14, 15, 2015\r\n\r\n \r\n
Past events:
\r\nMEC Century Ride: September 14. Distances are 55km or 100 km on paved road - or 80km on gravel road. Meet up at Alice\'s in Carp at the end of the ride!\r\n\r\nBring on the Bay 3 km swim- July 12, 2014\r\n\r\nEmilies Run - June 21, 2014; 5km and Half-Marathon Distance\r\n\r\nPerth Triathalon and Duathalon - June 2, 2014\r\n\r\nOttawa Race Weekend - May 25-25: 2, 5, 10 km; marathon, half-marathon\r\n\r\nColonel By Classic on May 17 - 1, 3 and 8km\r\n\r\nMEC Ottawa Race 3 - TRAIL TESTER - Camp Fortune - Sunday, May 4, 2014\r\n\r\nMufferaw Joe 2014, 80 or 130km bike ride from Quyon - May 3, 2014\r\n\r\nWakefield Covered Bridge Run and Duathalon - May 3 and 4, 2014','RACES and EVENTS','','inherit','open','closed','','93-revision-v1','','','2014-09-24 16:53:18','2014-09-24 20:53:18','',93,'http://sofits.ca/2014/09/24/93-revision-v1/',0,'revision','',0),(1493,7,'2014-09-27 17:30:03','2014-09-27 21:30:03','
Coach
\r\nJo-Ann\r\n\r\n \r\n
Assistant Coach (strength )\r\n
\r\nSharon\r\n\r\n \r\n
Coaches\' Helpers:
\r\nAnnemarieke, Barbara, Ila, Julie, Kathy, Pat, Penny and Yvonne\r\n\r\n\r\n \r\n
Volunteer Coordinator:
\r\nAnne\r\n\r\n \r\n
Friday Workout Advance Set-Up Crew
\r\nElaine, Susan R, Liz S.\r\n\r\n \r\n
Time Trial Assistants:
\r\nBonnie, Linda, Liz R. Margaret K, Sandra, Shelley\r\n\r\n \r\n
Ski Technique Video Team:
\r\nBarbara, Carol and Liz R.\r\n\r\n \r\n
New Member Contact, and Attendance
\r\nMarg M\r\n\r\n \r\n
Assistant Web Master , Admin and Tech Helpers
\r\nMary-Lou, Penny and Rosy\r\n\r\n\r\n
Healthy Snack Chefs
\r\nCary, Jan, Janey, Joanne, Julie\r\n\r\n \r\n
Trip Planning Team:
\r\nBonnie, Marie-France, Mary-Lou, Pat, Yvonne\r\n\r\n \r\n
Scheduled Weekly Run /Ski
\r\nFay\r\n\r\n \r\n
Sofits Clothing:
\r\nElaine and Meryl\r\n\r\n \r\n
Party Hostesses and End of Year Party Planners:
\r\nCarol, Pauline, Sandra, Susan O and Yvonne\r\n\r\n \r\n
Photos and Archives
\r\nSusan R\r\n\r\n \r\n
Newsletter, Story Keeping, Awards and Inspiration
\r\nLinda, Susan O and Pauline\r\n\r\n \r\n
Event Information:
\r\nJennifer\r\n\r\n \r\n
Technical Writer for drills and workshops
\r\nIla\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n\r\n\r\n\r\n\r\n \r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\np\r\n\r\np','VOLUNTEERS 2014 2015','','inherit','open','closed','','273-revision-v1','','','2014-09-27 17:30:03','2014-09-27 21:30:03','',273,'http://sofits.ca/2014/09/27/273-revision-v1/',0,'revision','',0),(1495,7,'2014-09-28 11:20:48','2014-09-28 15:20:48','head to foot','Stretches','Post workout stretches','inherit','open','closed','','stretches','','','2014-09-28 11:21:17','2014-09-28 15:21:17','',723,'http://sofits.ca/wp-content/uploads/Stretches.pdf',0,'attachment','application/pdf',0),(1500,7,'2014-09-28 11:27:07','2014-09-28 15:27:07','Stretches: Sharon\'s post workout stretches.\n\n \n\n \n\nThe first video is Sharon in slow motion, followed by one in normal time. Below the video are two stop frames showing two things everyone should aim for. Sharon has good weight shift, timing and an excellent body position. A couple of small pointers: the arms are not always consistent. They should be just slightly more bent, and should both pass the hips at each stride. Upper back could be more relaxed. Hips can be slightly more forward, ahead of your heels. Great skiing, Sharon!\n\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/12/sharon-in-slo-mo_x264.mp4\"][/video]\n\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/12/Sharon4_x264.mp4\"][/video]\n\n \n\n\n\n(perhaps should have said \"provided the boot is off the snow\". The tip of the ski will be touching of course.\n\n\n\nBelow you can see Janey\'s admirably coordinated and relaxed \"skiing\". Great timing, good body position and poling. This could never be confused with running.\n\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/11/Janey1.mp4\"][/video]\n\nHere\'s Kathy in action - great ski walking. (technique pointers below)\n\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy_Nov1_2013.mp4\"][/video]\n\n \n\n\n\n\n\n \n\nAt the risk of embarrassing Kathy I wanted to show some of her specific (and excellent) technical skills.\n\nClick on each photo if you have trouble reading the fine print.\n\nSorry about the spelling. Couldn’t see what I was writing in Photoshop.','TECHNIQUE','','inherit','open','closed','','723-autosave-v1','','','2014-09-28 11:27:07','2014-09-28 15:27:07','',723,'http://sofits.ca/2014/09/28/723-autosave-v1/',0,'revision','',0),(1501,7,'2014-09-28 11:27:19','2014-09-28 15:27:19','Stretches: Sharon\'s post workout stretches.\r\n\r\n \r\n\r\nThe first video is Sharon in slow motion, followed by one in normal time. Below the video are two stop frames showing two things everyone should aim for. Sharon has good weight shift, timing and an excellent body position. A couple of small pointers: the arms are not always consistent. They should be just slightly more bent, and should both pass the hips at each stride. Upper back could be more relaxed. Hips can be slightly more forward, ahead of your heels. Great skiing, Sharon!\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/12/sharon-in-slo-mo_x264.mp4\"][/video]\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/12/Sharon4_x264.mp4\"][/video]\r\n\r\n \r\n\r\n\r\n\r\n(perhaps should have said \"provided the boot is off the snow\". The tip of the ski will be touching of course.\r\n\r\n\r\n\r\nBelow you can see Janey\'s admirably coordinated and relaxed \"skiing\". Great timing, good body position and poling. This could never be confused with running.\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/11/Janey1.mp4\"][/video]\r\n\r\nHere\'s Kathy in action - great ski walking. (technique pointers below)\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy_Nov1_2013.mp4\"][/video]\r\n\r\n \r\n\r\n\r\n\r\n\r\n\r\n \r\n\r\nAt the risk of embarrassing Kathy I wanted to show some of her specific (and excellent) technical skills.\r\n\r\nClick on each photo if you have trouble reading the fine print.\r\n\r\nSorry about the spelling. Couldn’t see what I was writing in Photoshop.','TECHNIQUE','','inherit','open','closed','','723-revision-v1','','','2014-09-28 11:27:19','2014-09-28 15:27:19','',723,'http://sofits.ca/2014/09/28/723-revision-v1/',0,'revision','',0),(1507,7,'2014-10-08 11:49:00','2014-10-08 15:49:00','\n\nTuesday Group Runs:1:00 p.m. at various Gatineau Park locations with Fay\n\nSundayTrail Runs: 9:00 a.m. on the Chelsea trails with Yvonne.\n\nCHECK FACEBOOK for WEEKLY DETAILS\n\n ','ONGOING EVENTS','','inherit','open','closed','','1468-autosave-v1','','','2014-10-08 11:49:00','2014-10-08 15:49:00','',1468,'http://sofits.ca/2014/09/28/1468-autosave-v1/',0,'revision','',0),(1508,7,'2014-09-28 20:15:25','2014-09-29 00:15:25','\r\n\r\nTuesday Group Runs:1:00 p.m. at various Gatineau Park locations with Fay\r\n\r\nSundayTrail Runs: 9:00 a.m. on the Chelsea trails with Yvonne.\r\n\r\nCHECK FACEBOOK for WEEKLY DETAILS\r\n\r\n ','JOIN US!','','inherit','open','closed','','1468-revision-v1','','','2014-09-28 20:15:25','2014-09-29 00:15:25','',1468,'http://sofits.ca/2014/09/28/1468-revision-v1/',0,'revision','',0),(1509,7,'2014-09-28 20:19:22','2014-09-29 00:19:22','
1. Sofits is a cooperative group of active women age 50 years and over. All are comfortable on skis and enjoy training together.
\r\n
2. Dryland Sofits train specifically to improve their cross country skiing skills.
\r\n
3. Sofits meet in fair, foul and bitter weather. Workouts are canceled only if the driving is dangerous ( hurricanes, earthquakes, freezing rain).
\r\n
4. We are a diverse group, each training at her own level.
\r\n
5. Sofits support each other without criticism. This extends to our Facebook groups. Any rude, critical or hostile messages will be deleted immediately and the sender removed from the group.
\r\n
6.The name \"Sofits\" refers to the group, not to individual people. All \"Sofits\" events are open to the group at large. If a small group of you decides to run/ski/swim/hike/bike by yourselves, without communicating this to the rest of the group, you are meeting as friends, not as Sofits.
\r\n
\r\n','MODUS OPERANDI','','inherit','open','closed','','1459-revision-v1','','','2014-09-28 20:19:22','2014-09-29 00:19:22','',1459,'http://sofits.ca/2014/09/28/1459-revision-v1/',0,'revision','',0),(1514,7,'2014-09-29 15:02:28','2014-09-29 19:02:28','','140929_Penguin-Picnic','','inherit','open','closed','','140929_penguin-picnic','','','2014-09-29 15:02:39','2014-09-29 19:02:39','',0,'http://sofits.ca/wp-content/uploads/140929_Penguin-Picnic.jpg',0,'attachment','image/jpeg',0),(1516,7,'2014-09-27 21:38:23','2014-09-28 01:38:23','57% of Sofits indicate that classic skiing is \"Their Thing\".\r\n\r\n37% mix skate and classic equally.\r\n\r\n29% of Sofits ski 5-10 k on an average ski outing,\r\n\r\n63% ski 10-20 k\r\n\r\n6% ski 20-30 k\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n ','SOME SOFIT STATS','','publish','open','closed','','sofit-stats','','','2014-09-29 21:50:52','2014-09-30 01:50:52','',0,'http://sofits.ca/?p=1516',0,'post','',0),(1517,7,'2014-09-29 21:43:59','2014-09-30 01:43:59','57% of Sofits indicated that classic skiing is \"My Thing\", while 37% mix skate and classic equally.\r\n\r\n10 Sofits ski 5-10 k on an average ski outing, 22 ski 10-20 k , and 2 ski 20-30 k.\r\n\r\n \r\n\r\n \r\n\r\n ','SOFIT STATS','','inherit','open','closed','','1516-revision-v1','','','2014-09-29 21:43:59','2014-09-30 01:43:59','',1516,'http://sofits.ca/2014/09/29/1516-revision-v1/',0,'revision','',0),(1518,7,'2014-09-29 21:50:49','2014-09-30 01:50:49','57% of Sofits indicate that classic skiing is \"Their Thing\".\n\n37% mix skate and classic equally.\n\n29% of Sofits ski 5-10 k on an average ski outing,\n\n63% ski 10-20 k\n\n6% ski 20-30 k\n\n2% do not keep track\n\n \n\n \n\n ','SOME SOFIT STATS','','inherit','open','closed','','1516-autosave-v1','','','2014-09-29 21:50:49','2014-09-30 01:50:49','',1516,'http://sofits.ca/2014/09/29/1516-autosave-v1/',0,'revision','',0),(1519,7,'2014-09-29 21:50:52','2014-09-30 01:50:52','57% of Sofits indicate that classic skiing is \"Their Thing\".\r\n\r\n37% mix skate and classic equally.\r\n\r\n29% of Sofits ski 5-10 k on an average ski outing,\r\n\r\n63% ski 10-20 k\r\n\r\n6% ski 20-30 k\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n ','SOME SOFIT STATS','','inherit','open','closed','','1516-revision-v1','','','2014-09-29 21:50:52','2014-09-30 01:50:52','',1516,'http://sofits.ca/2014/09/29/1516-revision-v1/',0,'revision','',0),(1520,7,'2014-09-30 16:23:16','2014-09-30 20:23:16','Many of our practices will be in a format much like this:\r\n\r\nWarm Up:\r\n
It’s important to warm up gradually, especially as we get older. Start slowly in zone 1-2, with using ski-striding with poles. This is not a group run, a tempo workout, and especially not a race.
\r\nYou should be able to chat. Work up a light sweat only, and save your big bucks for the hill workout.. If you feel your group is too slow or too fast, feel free to switch groups or simply do your own workout. \r\n
After 10 min of easy ski-walking, throw in some sprints without poles, 10-15 seconds “all out” - with quick feet.. Be sure to slow down again after the 10-15 seconds. Alternately you could ski-bound with poles for 10-15 seconds.
\r\n
Toss in some “double poling”, lunges, straight leg marching, skipping, backwards walking ( or jogging) or anything else you can think of. The idea is to get warmed up and limbered up, but not to arrive back tired or red in the face.
\r\nStrength: This will often be a circuit, and will change slightly each week, gradually getting more difficult and longer. RUN to the next station quickly and be ready to start the next exercise BEFORE YOU HEAR “GO”. Several of the exercises are there to keep us warm when the weather gets cooler; rope skipping, jumping jacks and high knee running. Feel free to do these vigorously! \r\n\r\nTechnique Drills: Just like it sounds. \r\n\r\nMain Set - Hillwork : Here is where you can challenge yourself. Each week we have a different way of incorporating intensity, either a natural interval circuit or prescribed intervals, the difficulty increasing as we approach the ski season. Each person should work at her own level. Talking is not recommended except on the recovery intervals (when there are prescribed intervals). The idea is to work at the specified intensity WITH PERFECT SKI TECHNIQUE for a certain amount of time. When your technique falters you are finished the workout! And if you are just running, it doesn’t count ! \r\n\r\nhttp://www.youtube.com/watch?v=LzlGkpAL5ec\r\n\r\nhttp://www.xcottawa.ca/articles.php?id=2618\r\n
Monitor YOUR level of exertion rather than keeping up with someone who is interesting to talk to. More is not always better. In fact, working at a high level week after week is a sure way to burn out. If you need to go to bed when you get home, and don’t feel up to any exercise the next day, you have overreached. If you return home feeling the workout was too easy, go harder next time! Our group has a huge range of of age and experience, from Ironwomen to new or non-runners, and a gigantic mix of individual strengths and abilities. Consider this part of the workout an individual activity.
(Note: Unpredictable snow conditions preclude using pacing as you might while running)
\r\nStretches and Cooldown: Be sure to finish your main set on time, so that you will have time to cool down, stretch, drink and eat a healthy snack before folding yourself into your car for a long drive home. \r\n\r\n ','ABOUT OUR WORKOUTS','','inherit','open','closed','','346-revision-v1','','','2014-09-30 16:23:16','2014-09-30 20:23:16','',346,'http://sofits.ca/2014/09/30/346-revision-v1/',0,'revision','',0),(1521,7,'2014-09-30 16:32:39','2014-09-30 20:32:39','Many of our practices will be in a format similar to this:\r\n\r\nWarm Up:\r\n
It’s important to warm up gradually, especially as we get older. Start slowly in zone 1-2, with using ski-striding with poles. This is not a group run, a tempo workout, and especially not a race.
\r\nYou should be able to chat. Work up a light sweat only, and save your big bucks for the hill workout.. If you feel your group is too slow or too fast, feel free to switch groups or simply do your own workout. \r\n
After 10 min of easy ski-walking, throw in some sprints without poles, 10-15 seconds “all out” - with quick feet.. Be sure to slow down again after the 10-15 seconds. Alternately you could ski-bound with poles for 10-15 seconds.
\r\n
Toss in some “double poling”, lunges, straight leg marching, skipping, backwards walking ( or jogging) or anything else you can think of. The idea is to get warmed up and limbered up, but not to arrive back tired or red in the face.
\r\nStrength: This will often be a circuit, and will change slightly each week, gradually getting more difficult and longer. RUN to the next station quickly and be ready to start the next exercise BEFORE YOU HEAR “GO”. Several of the exercises are there to keep us warm when the weather gets cooler; rope skipping, jumping jacks and high knee running. Feel free to do these vigorously! \r\n\r\nTechnique Drills: Just like it sounds. \r\n\r\nMain Set - Hillwork : Here is where you can challenge yourself. Each week we have a different way of incorporating intensity, either a natural interval circuit or prescribed intervals, the difficulty increasing as we approach the ski season. Each person should work at her own level. Talking is not recommended except on the recovery intervals (when there are prescribed intervals). The idea is to work at the specified intensity WITH PERFECT SKI TECHNIQUE for a certain amount of time. When your technique falters you are finished the workout! And if you are just running, it doesn’t count ! \r\n\r\nhttp://www.youtube.com/watch?v=LzlGkpAL5ec\r\n\r\nhttp://www.xcottawa.ca/articles.php?id=2618\r\n
Monitor YOUR level of exertion rather than keeping up with someone who is interesting to talk to. More is not always better. In fact, working at a high level week after week is a sure way to burn out. If you need to go to bed when you get home, and don’t feel up to any exercise the next day, you have overreached. If you return home feeling the workout was too easy, go harder next time! Our group has a huge range of of age and experience, from Ironwomen to new or non-runners, and a gigantic mix of individual strengths and abilities. Consider this part of the workout an individual activity.
(Note: Unpredictable snow conditions preclude using pacing as you might while running)
\r\nStretches and Cooldown: Be sure to finish your main set on time, so that you will have time to cool down, stretch, drink and eat a healthy snack before folding yourself into your car for a long drive home. ','ABOUT OUR WORKOUTS','','inherit','open','closed','','346-revision-v1','','','2014-09-30 16:32:39','2014-09-30 20:32:39','',346,'http://sofits.ca/2014/09/30/346-revision-v1/',0,'revision','',0),(1522,7,'2014-09-30 16:33:18','2014-09-30 20:33:18','Many of our practices will be in a format similar to this:\r\n\r\nWarm Up:\r\n
It’s important to warm up gradually, especially as we get older. Start slowly in zone 1-2, with using ski-striding with poles. This is not a group run, a tempo workout, and especially not a race.
\r\nYou should be able to chat. Work up a light sweat only, and save your big bucks for the hill workout.. If you feel your group is too slow or too fast, feel free to switch groups or simply do your own workout. \r\n
After 10 min of easy ski-walking, throw in some sprints without poles, 10-15 seconds “all out” - with quick feet.. Be sure to slow down again after the 10-15 seconds. Alternately you could ski-bound with poles for 10-15 seconds.
\r\n
Toss in some “double poling”, lunges, straight leg marching, skipping, backwards walking ( or jogging) or anything else you can think of. The idea is to get warmed up and limbered up, but not to arrive back tired or red in the face.
\r\nStrength: This will often be a circuit, and will change slightly each week, gradually getting more difficult and longer. RUN to the next station quickly and be ready to start the next exercise BEFORE YOU HEAR “GO”. Several of the exercises are there to keep us warm when the weather gets cooler; rope skipping, jumping jacks and high knee running. Feel free to do these vigorously! \r\n\r\nTechnique Drills: Just like it sounds. \r\n\r\nMain Set - Hillwork : Here is where you can challenge yourself. Each week we have a different way of incorporating intensity, either a natural interval circuit or prescribed intervals, the difficulty increasing as we approach the ski season. Each person should work at her own level. Talking is not recommended except on the recovery intervals (when there are prescribed intervals). The idea is to work at the specified intensity WITH PERFECT SKI TECHNIQUE for a certain amount of time. When your technique falters you are finished the workout! And if you are just running, it doesn’t count ! \r\n\r\nhttp://www.youtube.com/watch?v=LzlGkpAL5ec\r\n\r\nhttp://www.xcottawa.ca/articles.php?id=2618\r\n
Monitor YOUR level of exertion rather than keeping up with someone who is interesting to talk to. More is not always better. In fact, working at a high level week after week is a sure way to burn out. If you need to go to bed when you get home, and don’t feel up to any exercise the next day, you have overreached. If you return home feeling the workout was too easy, go harder next time! Our group has a huge range of of age and experience, from Ironwomen to new or non-runners, and a gigantic mix of individual strengths and abilities. Consider this part of the workout an individual activity.
(Note: Unpredictable snow conditions preclude using pacing as you might while running)
\r\nStretches and Cooldown: Be sure to finish your main set on time, so that you will have time to cool down, stretch, drink and eat a healthy snack before folding yourself into your car for a long drive home. ','ABOUT OUR WORKOUTS','','inherit','open','closed','','346-revision-v1','','','2014-09-30 16:33:18','2014-09-30 20:33:18','',346,'http://sofits.ca/2014/09/30/346-revision-v1/',0,'revision','',0),(1523,7,'2014-09-30 16:35:03','2014-09-30 20:35:03','Many of our practices will be in a format similar to this:\r\n\r\nWarm Up:\r\n
It’s important to warm up gradually, especially as we get older. Start slowly in zone 1-2, with using ski-striding with poles. This is not a group run, a tempo workout, and especially not a race.
\r\nYou should be able to chat. Work up a light sweat only, and save your big bucks for the hill workout.. If you feel your group is too slow or too fast, feel free to switch groups or simply do your own workout. \r\n
After 10 min of easy ski-walking, throw in some sprints without poles, 10-15 seconds “all out” - with quick feet.. Be sure to slow down again after the 10-15 seconds. Alternately you could ski-bound with poles for 10-15 seconds.
\r\n
Toss in some “double poling”, lunges, straight leg marching, skipping, backwards walking ( or jogging) or anything else you can think of. The idea is to get warmed up and limbered up, but not to arrive back tired or red in the face.
\r\nStrength: This will often be a circuit, and will change slightly each week, gradually getting more difficult and longer. RUN to the next station quickly and be ready to start the next exercise BEFORE YOU HEAR “GO”. Several of the exercises are there to keep us warm when the weather gets cooler; rope skipping, jumping jacks and high knee running. Feel free to do these vigorously! \r\n\r\nTechnique Drills: Just like it sounds. \r\n\r\nMain Set - Hillwork : Here is where you can challenge yourself. Each week we have a different way of incorporating intensity, either a natural interval circuit or prescribed intervals, the difficulty increasing as we approach the ski season. Each person should work at her own level. Talking is not recommended except on the recovery intervals (when there are prescribed intervals). The idea is to work at the specified intensity WITH PERFECT SKI TECHNIQUE for a certain amount of time. When your technique falters you are finished the workout! And if you are just running, it doesn’t count ! \r\n\r\nhttp://www.youtube.com/watch?v=LzlGkpAL5ec\r\n\r\nhttp://www.xcottawa.ca/articles.php?id=2618\r\n
Monitor YOUR level of exertion rather than keeping up with someone who is interesting to talk to. More is not always better. In fact, working at a high level week after week is a sure way to burn out. If you need to go to bed when you get home, and don’t feel up to any exercise the next day, you have overreached. If you return home feeling the workout was too easy, go harder next time! Our group has a huge range of of age and experience, from Ironwomen to new or non-runners, and a gigantic mix of individual strengths and abilities. Consider this part of the workout an individual activity.
\r\n
Here is a simple primer on heart rate training zones.
(Note: Unpredictable snow conditions preclude using pacing as you might while running)
\r\nStretches and Cooldown: Be sure to finish your main set on time, so that you will have time to cool down, stretch, drink and eat a healthy snack before folding yourself into your car for a long drive home. ','ABOUT OUR WORKOUTS','','inherit','open','closed','','346-revision-v1','','','2014-09-30 16:35:03','2014-09-30 20:35:03','',346,'http://sofits.ca/2014/09/30/346-revision-v1/',0,'revision','',0),(1524,7,'2014-09-30 16:36:24','2014-09-30 20:36:24','Many of our practices will be in a format similar to this:\r\n\r\nWarm Up:\r\n
It’s important to warm up gradually, especially as we get older. Start slowly in zone 1-2, with using ski-striding with poles. This is not a group run, a tempo workout, and especially not a race.
\r\nYou should be able to chat. Work up a light sweat only, and save your big bucks for the hill workout.. If you feel your group is too slow or too fast, feel free to switch groups or simply do your own workout. \r\n
After 10 min of easy ski-walking, throw in some sprints without poles, 10-15 seconds “all out” - with quick feet.. Be sure to slow down again after the 10-15 seconds. Alternately you could ski-bound with poles for 10-15 seconds.
\r\n
Toss in some “double poling”, lunges, straight leg marching, skipping, backwards walking ( or jogging) or anything else you can think of. The idea is to get warmed up and limbered up, but not to arrive back tired or red in the face.
\r\nStrength: This will often be a circuit, and will change slightly each week, gradually getting more difficult and longer. RUN to the next station quickly and be ready to start the next exercise BEFORE YOU HEAR “GO”. Several of the exercises are there to keep us warm when the weather gets cooler; rope skipping, jumping jacks and high knee running. Feel free to do these vigorously! \r\n\r\n*********************************************************************************************************\r\n\r\nTechnique Drills: Just like it sounds. \r\n\r\n*********************************************************************************************************\r\n\r\nMain Set - Hillwork : Here is where you can challenge yourself. Each week we have a different way of incorporating intensity, either a natural interval circuit or prescribed intervals, the difficulty increasing as we approach the ski season. Each person should work at her own level. Talking is not recommended except on the recovery intervals (when there are prescribed intervals). The idea is to work at the specified intensity WITH PERFECT SKI TECHNIQUE for a certain amount of time. When your technique falters you are finished the workout! And if you are just running, it doesn’t count ! \r\n\r\nhttp://www.youtube.com/watch?v=LzlGkpAL5ec\r\n\r\nhttp://www.xcottawa.ca/articles.php?id=2618\r\n
Monitor YOUR level of exertion rather than keeping up with someone who is interesting to talk to. More is not always better. In fact, working at a high level week after week is a sure way to burn out. If you need to go to bed when you get home, and don’t feel up to any exercise the next day, you have overreached. If you return home feeling the workout was too easy, go harder next time! Our group has a huge range of of age and experience, from Ironwomen to new or non-runners, and a gigantic mix of individual strengths and abilities. Consider this part of the workout an individual activity.
\r\n
Here is a simple primer on heart rate training zones.
\r\nStretches and Cooldown: Be sure to finish your main set on time, so that you will have time to cool down, stretch, drink and eat a healthy snack before folding yourself into your car for a long drive home. ','ABOUT OUR WORKOUTS','','inherit','open','closed','','346-revision-v1','','','2014-09-30 16:36:24','2014-09-30 20:36:24','',346,'http://sofits.ca/2014/09/30/346-revision-v1/',0,'revision','',0),(1525,7,'2014-09-30 16:37:51','2014-09-30 20:37:51','Many of our practices will be in a format similar to this:\r\n\r\nWarm Up:\r\n
It’s important to warm up gradually, especially as we get older. Start slowly in zone 1-2, with using ski-striding with poles. This is not a group run, a tempo workout, and especially not a race.
\r\nYou should be able to chat. Work up a light sweat only, and save your big bucks for the hill workout.. If you feel your group is too slow or too fast, feel free to switch groups or simply do your own workout. \r\n
After 10 min of easy ski-walking, throw in some sprints without poles, 10-15 seconds “all out” - with quick feet.. Be sure to slow down again after the 10-15 seconds. Alternately you could ski-bound with poles for 10-15 seconds.
\r\n
Toss in some “double poling”, lunges, straight leg marching, skipping, backwards walking ( or jogging) or anything else you can think of. The idea is to get warmed up and limbered up, but not to arrive back tired or red in the face.
\r\nStrength: This will often be a circuit, and will change slightly each week, gradually getting more difficult and longer. RUN to the next station quickly and be ready to start the next exercise BEFORE YOU HEAR “GO”. Several of the exercises are there to keep us warm when the weather gets cooler; rope skipping, jumping jacks and high knee running. Feel free to do these vigorously! \r\n\r\n*********************************************************************************************************\r\n\r\nTechnique Drills: Just like it sounds. \r\n\r\n*********************************************************************************************************\r\n\r\nMain Set - Hillwork : Here is where you can challenge yourself. Each week we have a different way of incorporating intensity, either a natural interval circuit or prescribed intervals, the difficulty increasing as we approach the ski season. Each person should work at her own level. Talking is not recommended except on the recovery intervals (when there are prescribed intervals). The idea is to work at the specified intensity WITH PERFECT SKI TECHNIQUE for a certain amount of time. When your technique falters you are finished the workout! And if you are just running, it doesn’t count ! Here is what it looks like:\r\n\r\n\r\nhttp://www.youtube.com/watch?v=LzlGkpAL5ec\r\n
Monitor YOUR level of exertion rather than keeping up with someone who is interesting to talk to. More is not always better. In fact, working at a high level week after week is a sure way to burn out. If you need to go to bed when you get home, and don’t feel up to any exercise the next day, you have overreached. If you return home feeling the workout was too easy, go harder next time! Our group has a huge range of of age and experience, from Ironwomen to new or non-runners, and a gigantic mix of individual strengths and abilities. Consider this part of the workout an individual activity.
\r\n
Here is a simple primer on heart rate training zones.
\r\nStretches and Cooldown: Be sure to finish your main set on time, so that you will have time to cool down, stretch, drink and eat a healthy snack before folding yourself into your car for a long drive home. ','ABOUT OUR WORKOUTS','','inherit','open','closed','','346-revision-v1','','','2014-09-30 16:37:51','2014-09-30 20:37:51','',346,'http://sofits.ca/2014/09/30/346-revision-v1/',0,'revision','',0),(1526,7,'2014-09-30 16:39:00','2014-09-30 20:39:00','Many of our practices will be in a format similar to this:\r\n\r\nWarm Up:\r\n
It’s important to warm up gradually, especially as we get older. Start slowly in zone 1-2, with using ski-striding with poles. This is not a group run, a tempo workout, and especially not a race.
\r\nYou should be able to chat. Work up a light sweat only, and save your big bucks for the hill workout.. If you feel your group is too slow or too fast, feel free to switch groups or simply do your own workout. \r\n
After 10 min of easy ski-walking, throw in some sprints without poles, 10-15 seconds “all out” - with quick feet.. Be sure to slow down again after the 10-15 seconds. Alternately you could ski-bound with poles for 10-15 seconds.
\r\n
Toss in some “double poling”, lunges, straight leg marching, skipping, backwards walking ( or jogging) or anything else you can think of. The idea is to get warmed up and limbered up, but not to arrive back tired or red in the face.
\r\nStrength: This will often be a circuit, and will change slightly each week, gradually getting more difficult and longer. RUN to the next station quickly and be ready to start the next exercise BEFORE YOU HEAR “GO”. Several of the exercises are there to keep us warm when the weather gets cooler; rope skipping, jumping jacks and high knee running. Feel free to do these vigorously! \r\n\r\n*********************************************************************************************************\r\n\r\nTechnique Drills: Just like it sounds. \r\n\r\n*********************************************************************************************************\r\n\r\nMain Set - Hillwork : Here is where you can challenge yourself. Each week we have a different way of incorporating intensity, either a natural interval circuit or prescribed intervals, the difficulty increasing as we approach the ski season. Each person should work at her own level. Talking is not recommended except on the recovery intervals (when there are prescribed intervals). The idea is to work at the specified intensity WITH PERFECT SKI TECHNIQUE for a certain amount of time. When your technique falters you are finished the workout! And if you are just running, it doesn’t count ! Here is what it looks like:\r\n\r\n\r\nhttp://www.youtube.com/watch?v=LzlGkpAL5ec\r\n
Monitor YOUR level of exertion rather than keeping up with someone who is interesting to talk to. More is not always better. In fact, working at a high level week after week is a sure way to burn out. If you need to go to bed when you get home, and don’t feel up to any exercise the next day, you have overreached. If you return home feeling the workout was too easy, go harder next time! Our group has a huge range of of age and experience, from Ironwomen to new or non-runners, and a gigantic mix of individual strengths and abilities. Consider this part of the workout an individual activity.
\r\n
Here is a simple primer on heart rate training zones.
\r\nStretches and Cooldown: Be sure to finish your main set on time, so that you will have time to cool down, stretch, drink and eat a healthy snack before folding yourself into your car for a long drive home. ','OUR WORKOUTS','','inherit','open','closed','','346-revision-v1','','','2014-09-30 16:39:00','2014-09-30 20:39:00','',346,'http://sofits.ca/2014/09/30/346-revision-v1/',0,'revision','',0),(1527,7,'2014-09-30 16:40:26','2014-09-30 20:40:26','Many of our practices will be in a format similar to this:\r\n\r\nWarm Up:\r\n
It’s important to warm up gradually, especially as we get older. Start slowly in zone 1-2, with using ski-striding with poles. This is not a group run, a tempo workout, and especially not a race.
\r\nYou should be able to chat. Work up a light sweat only, and save your big bucks for the hill workout.. If you feel your group is too slow or too fast, feel free to switch groups or simply do your own workout. \r\n
After 10 min of easy ski-walking, throw in some sprints without poles, 10-15 seconds “all out” - with quick feet.. Be sure to slow down again after the 10-15 seconds. Alternately you could ski-bound with poles for 10-15 seconds.
\r\n
Toss in some “double poling”, lunges, straight leg marching, skipping, backwards walking ( or jogging) or anything else you can think of. The idea is to get warmed up and limbered up, but not to arrive back tired or red in the face.
\r\nStrength: This will often be a circuit, and will change slightly each week, gradually getting more difficult and longer. RUN to the next station quickly and be ready to start the next exercise BEFORE YOU HEAR “GO”. Several of the exercises are there to keep us warm when the weather gets cooler; rope skipping, jumping jacks and high knee running. Feel free to do these vigorously! \r\n\r\n*********************************************************************************************************\r\n\r\nTechnique Drills: Just like it sounds. \r\n\r\n*********************************************************************************************************\r\n\r\nMain Set - Hillwork : Here is where you can challenge yourself. Each week we have a different way of incorporating intensity, either a natural interval circuit or prescribed intervals, the difficulty increasing as we approach the ski season. Each person should work at her own level. Talking is not recommended except on the recovery intervals (when there are prescribed intervals). The idea is to work at the specified intensity WITH PERFECT SKI TECHNIQUE for a certain amount of time. When your technique falters you are finished the workout! And if you are just running, it doesn’t count ! Here is what it looks like:\r\n\r\n\r\nhttp://www.youtube.com/watch?v=LzlGkpAL5ec\r\n
Monitor YOUR level of exertion rather than keeping up with someone who is interesting to talk to. More is not always better. In fact, working at a high level week after week is a sure way to burn out. If you need to go to bed when you get home, and don’t feel up to any exercise the next day, you have overreached. If you return home feeling the workout was too easy, go harder next time! Our group has a huge range of of age and experience, from Ironwomen to new or non-runners, and a gigantic mix of individual strengths and abilities. Consider this part of the workout an individual activity.
\r\n
Here is a simple primer on heart rate training zones.
\r\nStretches and Cooldown: Be sure to finish your main set on time, so that you will have time to cool down, stretch, drink and eat a healthy snack before folding yourself into your car for a long drive home. ','ABOUT SOFITS\' WORKOUTS','','inherit','open','closed','','346-revision-v1','','','2014-09-30 16:40:26','2014-09-30 20:40:26','',346,'http://sofits.ca/2014/09/30/346-revision-v1/',0,'revision','',0),(1528,7,'2014-09-30 16:47:12','2014-09-30 20:47:12','Many of our practices will be in a format similar to this:\r\n\r\nWarm Up:\r\n
It’s important to warm up gradually, especially as we get older. Start slowly in zone 1-2, ski-striding with poles. This is not a group run, a tempo workout, and especially not a race.
\r\nBe able to chat. Work up a light sweat only, and save your big bucks for the hill workout.. If you feel your group is too slow or too fast, feel free to switch groups or simply do your own workout. \r\n
After 10 min of easy ski-walking, throw in some sprints without poles, 10-15 seconds “all out” - with quick feet.. Be sure to slow down again after the 10-15 seconds. Alternately you could ski-bound with poles for 10-15 seconds.
\r\n
Toss in some “double poling”, lunges, straight leg marching, skipping, backwards walking ( or jogging) or anything else you can think of. The idea is to get warmed up and limbered up, but not to arrive back tired or red in the face.
\r\nStrength: This will often be a circuit, and will change slightly each week, gradually getting more difficult and longer. RUN to the next station quickly and be ready to start the next exercise BEFORE YOU HEAR “GO”. Several of the exercises are there to keep us warm when the weather gets cooler; rope skipping, jumping jacks and high knee running. Feel free to do these vigorously! \r\n\r\n*********************************************************************************************************\r\n\r\nTechnique Drills: Just like it sounds. \r\n\r\n*********************************************************************************************************\r\n\r\nMain Set - Hillwork : Here is where you can challenge yourself. Each week we have a different way of incorporating intensity, either a natural interval circuit or prescribed intervals, the difficulty increasing as we approach the ski season. Each person should work at her own level. Talking is not recommended except on the recovery intervals (when there are prescribed intervals). The idea is to work at the specified intensity WITH PERFECT SKI TECHNIQUE for a certain amount of time. When your technique falters you are finished the workout! And if you are just running, it doesn’t count ! Here is what ski striding/ski-bounding looks like:\r\n\r\n\r\nhttp://www.youtube.com/watch?v=LzlGkpAL5ec\r\n
Monitor YOUR level of exertion rather than keeping up with someone who is interesting to talk to. More is not always better. In fact, working at a high level week after week is a sure way to burn out. If you need to go to bed when you get home, and don’t feel up to any exercise the next day, you have overreached. If you return home feeling the workout was too easy, go harder next time! Our group has a huge range of of age and experience, from Ironwomen to new or non-runners, and an impressive variety of strengths and abilities. Consider this part of the workout an individual activity.
\r\n
Here is a simple primer on heart rate training zones.
\r\nStretches and Cooldown: Be sure to finish your main set on time, so that you will have time to cool down, stretch, drink and eat a healthy snack before folding yourself into your car for a long drive home. ','ABOUT SOFITS\' WORKOUTS','','inherit','open','closed','','346-revision-v1','','','2014-09-30 16:47:12','2014-09-30 20:47:12','',346,'http://sofits.ca/2014/09/30/346-revision-v1/',0,'revision','',0),(1529,7,'2014-09-30 16:48:24','2014-09-30 20:48:24','Many of our practices will be in a format similar to this:\r\n\r\nWarm Up:\r\n
It’s important to warm up gradually, especially as we get older. Start slowly in zone 1-2, ski-striding with poles. This is not a group run, a tempo workout, and especially not a race.
\r\nBe able to chat. Work up a light sweat only, and save your big bucks for the hill workout.. If you feel your group is too slow or too fast, feel free to switch groups or simply do your own workout. \r\n
After 10 min of easy ski-walking, throw in some sprints without poles, 10-15 seconds “all out” - with quick feet.. Be sure to slow down again after the 10-15 seconds. Alternately you could ski-bound with poles for 10-15 seconds.
\r\n
Toss in some “double poling”, lunges, straight leg marching, skipping, backwards walking ( or jogging) or anything else you can think of. The idea is to get warmed up and limbered up, but not to arrive back tired or red in the face.
\r\nStrength: This will often be a circuit, and will change slightly each week, gradually getting more difficult and longer. RUN to the next station quickly and be ready to start the next exercise BEFORE YOU HEAR “GO”. Several of the exercises are there to keep us warm when the weather gets cooler; rope skipping, jumping jacks and high knee running. Feel free to do these vigorously! \r\n\r\n*********************************************************************************************************\r\n\r\nTechnique Drills: Just like it sounds. \r\n\r\n*********************************************************************************************************\r\n\r\nMain Set - Hillwork : Here is where you can challenge yourself. Each week we have a different way of incorporating intensity, either a natural interval circuit or prescribed intervals, the difficulty increasing as we approach the ski season. Each person should work at her own level. Talking is not recommended except on the recovery intervals (when there are prescribed intervals). The idea is to work at the specified intensity WITH PERFECT SKI TECHNIQUE for a certain amount of time. When your technique falters you are finished the workout! And if you are just running, it doesn’t count ! Here is what ski striding/ski-bounding looks like:\r\n\r\n\r\nhttp://www.youtube.com/watch?v=LzlGkpAL5ec\r\n
Monitor YOUR level of exertion rather than keeping up with someone who is interesting to talk to. More is not always better. In fact, working at a high level week after week is a sure way to burn out. If you need to go to bed when you get home, and don’t feel up to any exercise the next day, you have overreached. If you return home feeling the workout was too easy, go harder next time! Our group has a huge range of of age and experience, from Ironwomen to new or non-runners, and an impressive variety of strengths and abilities. Consider this part of the workout an individual activity.
\r\n
Here is a simple primer on heart rate training zones.
\r\nStretches and Cooldown: Be sure to finish your main set on time, so that you will have time to cool down, stretch, drink and eat a healthy snack before folding yourself into your car for a long drive home. ','ABOUT SOFITS\' WORKOUTS','','inherit','open','closed','','346-revision-v1','','','2014-09-30 16:48:24','2014-09-30 20:48:24','',346,'http://sofits.ca/2014/09/30/346-revision-v1/',0,'revision','',0),(1531,7,'2014-10-02 16:21:22','2014-10-02 20:21:22','Questionnaires and waivers will be here soon. NOT SO, we used esurv.org for the questionnaire.','FORMS','','inherit','open','closed','','1390-autosave-v1','','','2014-10-02 16:21:22','2014-10-02 20:21:22','',1390,'http://sofits.ca/2014/10/02/1390-autosave-v1/',0,'revision','',0),(1532,7,'2014-10-02 16:21:36','2014-10-02 20:21:36','Questionnaires and waivers will be here soon. NOT SO, we used esurv.org for the questionnaire.','FORMS','','inherit','open','closed','','1390-revision-v1','','','2014-10-02 16:21:36','2014-10-02 20:21:36','',1390,'http://sofits.ca/2014/10/02/1390-revision-v1/',0,'revision','',0),(1535,7,'2014-10-05 13:24:01','2014-10-05 17:24:01','','Fall colour','','inherit','open','closed','','image','','','2014-10-05 13:24:50','2014-10-05 17:24:50','',0,'http://sofits.ca/wp-content/uploads/image.jpg',0,'attachment','image/jpeg',0),(1536,7,'2014-10-05 17:21:26','2014-10-05 21:21:26','','141003_Sofits4','','inherit','open','closed','','141003_sofits4','','','2014-10-05 17:21:26','2014-10-05 21:21:26','',0,'http://sofits.ca/wp-content/uploads/141003_Sofits4.jpg',0,'attachment','image/jpeg',0);
INSERT INTO `wp_posts` VALUES (1542,7,'2014-10-07 12:47:35','2014-10-07 16:47:35','
Please comment if you know of other links of general interest.
\r\nTrain Slow, Run (and Ski) Fast\r\n\r\nWhat Age is Too Old for Running and Racing?\r\n\r\nunderstanding-your-natural-running-pace\r\n\r\n3 best core exercises for runners\r\n\r\nspeedwork for distance runners - especially aging ones\r\n\r\nGreat news for athletes over age 40!\r\n\r\nintervals - going slowly will not increase your speed\r\n\r\nextra distance for non-marathoners\r\n\r\nincrease strength without doing weights\r\n\r\nI\'ve got a cold should I run today?\r\n\r\nA nice, short article for those creating their own training plans\r\n\r\nSwimming compared to other aerobic activities\r\n\r\nCombat Negative Self-Talk\r\n\r\nCommon Training Mistakes - for all of us!\r\n\r\nConcerns about Tabata Training (for those who don\'t know, it\'s 20 s all out-10 easy for a total of 4 minutes) \r\n\r\nOlder women are getting faster!\r\n\r\n10 Things I want my daughter to know about working out.\r\n\r\nGood article on how to use your training time\r\n\r\nHow long and far should you run?\r\n\r\nVery interesting article on mental fatigue\r\n\r\nVideo of Bad Ski Striding (aka just running with poles).\r\n\r\nBeautiful Video of Ski Walking and Ski Striding - with slow motion - watch this over and over!\r\n\r\nHow Intense Study may affect your Energy Levels (train to limit mental fatigue and improve physical performance?)\r\n\r\nBenefits of Strength Training for 90 year olds (!)\r\n\r\nEssentials of building your running base\r\n\r\nWhy Runners Don\'t Get Knee Arthritis\r\n\r\nCan you get too much exercise? \r\n\r\nDo you need the marathon long run (or a long run over 90 minutes?)\r\n\r\nSki Striding: A Lost Art?\r\n\r\nMyths: The Older you are the longer it takes to recover?\r\n\r\n ','LINKS','','inherit','open','closed','','1054-revision-v1','','','2014-10-07 12:47:35','2014-10-07 16:47:35','',1054,'http://sofits.ca/2014/10/07/1054-revision-v1/',0,'revision','',0),(1550,7,'2014-10-08 11:47:03','2014-10-08 15:47:03','1. Sofits is a cooperative group of active women age 50 years and over. All are comfortable on skis and enjoy training together.\r\n\r\n2. Dryland Sofits train specifically to improve their cross country skiing skills.\r\n\r\n3. Sofits meet in fair, foul and bitter weather. Workouts are canceled only if the driving is dangerous ( hurricanes, earthquakes, freezing rain).\r\n\r\n4. We are a diverse group, each training at her own level.\r\n\r\n5. Sofits support each other without criticism. This extends to our Facebook groups. Any rude, critical or hostile messages will be deleted immediately and the sender removed from the group.\r\n\r\n6.The name \"Sofits\" refers to the group, not to individual people. All \"Sofits\" events are open to the group at large. If a small group of you decides to run/ski/swim/hike/bike by yourselves, without communicating this to the rest of the group, you are meeting as friends, not as Sofits.\r\n\r\n ','MODUS OPERANDI','','inherit','open','closed','','1459-revision-v1','','','2014-10-08 11:47:03','2014-10-08 15:47:03','',1459,'http://sofits.ca/2014/10/08/1459-revision-v1/',0,'revision','',0),(1551,7,'2014-10-08 11:49:12','2014-10-08 15:49:12','\r\n\r\nTuesday Group Runs:1:00 p.m. at various Gatineau Park locations with Fay\r\n\r\nSundayTrail Runs: 9:00 a.m. on the Chelsea trails with Yvonne.\r\n\r\nCHECK FACEBOOK for WEEKLY DETAILS\r\n\r\n ','ONGOING WEEKLY - join us!','','inherit','open','closed','','1468-revision-v1','','','2014-10-08 11:49:12','2014-10-08 15:49:12','',1468,'http://sofits.ca/2014/10/08/1468-revision-v1/',0,'revision','',0),(1552,7,'2014-10-13 09:13:47','2014-10-13 13:13:47','','141013_Sofits','','inherit','open','closed','','141003_sofits2','','','2014-10-13 09:14:04','2014-10-13 13:14:04','',0,'http://sofits.ca/wp-content/uploads/141003_Sofits2.jpg',0,'attachment','image/jpeg',0),(1557,7,'2014-10-13 09:30:59','2014-10-13 13:30:59','','SOFITS group photo Oct 10, 2014','','inherit','open','closed','','olympus-digital-camera','','','2014-10-13 09:31:17','2014-10-13 13:31:17','',0,'http://sofits.ca/wp-content/uploads/141010_Sofits.jpg',0,'attachment','image/jpeg',0),(1559,7,'2014-10-13 13:43:40','2014-10-13 17:43:40','\r\n\r\nTuesday Group Runs:1:30 p.m. at various Gatineau Park locations with Fay\r\n\r\nSundayTrail Runs: 9:00 a.m. on Chelsea or Gatineau Park trails with Yvonne.\r\n\r\nCHECK FACEBOOK for WEEKLY DETAILS\r\n\r\n ','ONGOING WEEKLY - join us!','','inherit','open','closed','','1468-revision-v1','','','2014-10-13 13:43:40','2014-10-13 17:43:40','',1468,'http://sofits.ca/2014/10/13/1468-revision-v1/',0,'revision','',0),(1565,7,'2014-10-19 09:37:45','2014-10-19 13:37:45','\r\n\r\nTuesday Group Runs:1:30 p.m. at various Gatineau Park locations: Contact Fay\r\n\r\nSundayTrail Runs: 9:00 a.m. on Chelsea or Gatineau Park trails. Contact Yvonne or Maggie\r\n\r\n\r\n\r\n ','ONGOING WEEKLY - join us!','','inherit','open','closed','','1468-revision-v1','','','2014-10-19 09:37:45','2014-10-19 13:37:45','',1468,'http://sofits.ca/2014/10/19/1468-revision-v1/',0,'revision','',0),(1569,7,'2014-10-24 17:11:53','2014-10-24 21:11:53','Recovery Snacks! Some of the wonderful recipes which Julie, Cary, Joanne and Ila have been trying out on us each week after practice. YUM!\n\n Flourless Chocolate Chip Chickpea Blondies with Sea Salt {vegan, gluten-free & healthy}\n\nBig Sur Power Bar\n\nChocolate Banana Bread\n\nChewy Date and Seed Bars\n\n ','RECIPES','','inherit','open','closed','','968-autosave-v1','','','2014-10-24 17:11:53','2014-10-24 21:11:53','',968,'http://sofits.ca/2014/10/24/968-autosave-v1/',0,'revision','',0),(1570,7,'2014-10-24 17:10:50','2014-10-24 21:10:50','Recovery Snacks! Some of the wonderful recipes which Julie, Cary, Joanne and Ila have been trying out on us each week after practice. YUM!\n\n Flourless Chocolate Chip Chickpea Blondies with Sea Salt {vegan, gluten-free & healthy}\n\nBig Sur Power Bar\n\nChocolate Banana Bread\n\nChewy Date and Seed Bars\n\n ','RECIPES','','inherit','open','closed','','968-revision-v1','','','2014-10-24 17:10:50','2014-10-24 21:10:50','',968,'http://sofits.ca/2014/10/24/968-revision-v1/',0,'revision','',0),(1571,7,'2014-10-24 17:12:18','2014-10-24 21:12:18','Recovery Snacks! Some of the wonderful recipes which Julie, Cary, Joanne and Ila have been trying out on us each week after practice. YUM!\r\n\r\n Flourless Chocolate Chip Chickpea Blondies with Sea Salt {vegan, gluten-free & healthy}\r\n\r\nBig Sur Power Bar\r\n\r\nChocolate Banana Bread\r\n\r\nChewy Date and Seed Bars\r\n\r\n ','RECIPES','','inherit','open','closed','','968-revision-v1','','','2014-10-24 17:12:18','2014-10-24 21:12:18','',968,'http://sofits.ca/2014/10/24/968-revision-v1/',0,'revision','',0),(1572,7,'2014-10-24 17:13:14','2014-10-24 21:13:14','','Blondies','','inherit','open','closed','','blondies','','','2014-10-24 17:13:14','2014-10-24 21:13:14','',0,'http://sofits.ca/wp-content/uploads/Blondies.pdf',0,'attachment','application/pdf',0),(1573,7,'2014-12-31 09:19:25','2014-12-31 14:19:25','Friday Jan 2: Jo-Ann away. Everyone welcome to organize group exercise.\n\nJan 5/6 and Jan 12/13 Loppett Training has to be rescheduled to Monday afternoon or Tuesday morning, whichever suits the group best.\n\nFriday Jan 9: Regular Sofits practice with piles of fresh snow, hopefully. 4 weeks or less until the first loppet, 6 weeks until the CSM. 7 weeks until the Keski.\n\nPrivate or Group Lessons: $$. Classic or Skate, but need snow first ! Contact Jo-Ann.\n\nMar 8-10. Gatineau Park Cabin adventure. We have room for one more. Those not sleeping over can join us on the Monday for an epic ski.\n\nFri Apr 10: End of Year Awards Party at Sandra\'s','DATES!','','inherit','open','closed','','1475-autosave-v1','','','2014-12-31 09:19:25','2014-12-31 14:19:25','',1475,'http://sofits.ca/2014/10/26/1475-autosave-v1/',0,'revision','',0),(1574,7,'2014-10-26 14:34:44','2014-10-26 18:34:44','Sat Nov 1: Wax Clinic and Gear Swap at Jo-Ann\'s\r\n\r\nSat Nov 8: Meet and Greet Potluck Brunch at Susan O\'s.\r\n\r\nMeet and Greet, Nov. 8 , 1:00, 28 Centrepark Drive, Ottawa. 613-824-2091 Potluck Brunch, BYOB. Food restrictions? Several members are gluten free and vegetarian. Looking forward to seeing everyone.\r\nSusan Overholt Newton\r\n\r\nFri Dec 12: Ski and Christmas Tea in the park.\r\n\r\nFri Dec 19. Last session before the holidays. Ski somewhere interesting.\r\n\r\nFri Apr 10: End of Year Awards Party at Sandra\'s',' DATES!','','inherit','open','closed','','1475-revision-v1','','','2014-10-26 14:34:44','2014-10-26 18:34:44','',1475,'http://sofits.ca/2014/10/26/1475-revision-v1/',0,'revision','',0),(1578,7,'2014-10-26 14:55:11','2014-10-26 18:55:11','Sat Nov 1: Wax Clinic and Gear Swap at Jo-Ann\'s\r\n\r\nSat Nov 8: Meet and Greet Potluck Brunch at Susan O\'s.\r\n\r\nMeet and Greet, Nov. 8 , 1:00, 28 Centrepark Drive, Ottawa. Potluck Brunch, BYOB. Food restrictions? Several members are gluten free and vegetarian. Looking forward to seeing everyone.\r\n Susan Overholt Newton\r\n\r\nFri Dec 12: Ski and Christmas Tea in the park.\r\n\r\nFri Dec 19. Last session before the holidays. Ski somewhere interesting.\r\n\r\nFri Apr 10: End of Year Awards Party at Sandra\'s',' DATES!','','inherit','open','closed','','1475-revision-v1','','','2014-10-26 14:55:11','2014-10-26 18:55:11','',1475,'http://sofits.ca/2014/10/26/1475-revision-v1/',0,'revision','',0),(1579,7,'2014-10-26 14:57:08','2014-10-26 18:57:08','Sat Nov 1: Wax Clinic and Gear Swap at Jo-Ann\'s\r\n\r\nSat Nov 8: Meet and Greet Potluck Brunch at Susan O\'s.\r\n\r\nMeet and Greet, Nov. 8 , 1:00, 28 Centrepark Drive, Ottawa. Potluck Brunch, BYOB. Food restrictions? Several members are gluten free and vegetarian. Looking forward to seeing everyone.\r\n Susan Overholt Newton\r\n\r\nFri Dec 12: Ski and Christmas Tea in the park.\r\n\r\nFri Dec 19. Last session before the holidays. Ski somewhere interesting.\r\n\r\nFri Apr 10: End of Year Awards Party at Sandra\'s',' DATES!','','inherit','open','closed','','1475-revision-v1','','','2014-10-26 14:57:08','2014-10-26 18:57:08','',1475,'http://sofits.ca/2014/10/26/1475-revision-v1/',0,'revision','',0),(1580,7,'2014-10-26 14:59:23','2014-10-26 18:59:23','Sat Nov 1: Wax Clinic and Gear Swap at Jo-Ann\'s\r\n\r\nSat Nov 8: Meet and Greet Potluck Brunch at Susan O\'s.\r\n\r\nMeet and Greet, Nov. 8 , 1:00, 28 Centrepark Drive, Ottawa. 613-824-2091 Potluck Brunch, BYOB. Food restrictions? Several members are gluten free and vegetarian. Looking forward to seeing everyone.\r\n Susan Overholt Newton\r\n\r\nFri Dec 12: Ski and Christmas Tea in the park.\r\n\r\nFri Dec 19. Last session before the holidays. Ski somewhere interesting.\r\n\r\nFri Apr 10: End of Year Awards Party at Sandra\'s',' DATES!','','inherit','open','closed','','1475-revision-v1','','','2014-10-26 14:59:23','2014-10-26 18:59:23','',1475,'http://sofits.ca/2014/10/26/1475-revision-v1/',0,'revision','',0),(1581,7,'2014-10-26 15:00:40','2014-10-26 19:00:40','Sat Nov 1: Wax Clinic and Gear Swap at Jo-Ann\'s\r\n\r\nSat Nov 8: Meet and Greet Potluck Brunch at Susan O\'s.\r\n\r\nMeet and Greet, Nov. 8 , 1:00, 28 Centrepark Drive, Ottawa. Potluck Brunch, BYOB. Food restrictions? Several members are gluten free and vegetarian. Looking forward to seeing everyone.\r\n Susan Overholt Newton (613-824-2091)\r\n\r\nFri Dec 12: Ski and Christmas Tea in the park.\r\n\r\nFri Dec 19. Last session before the holidays. Ski somewhere interesting.\r\n\r\nFri Apr 10: End of Year Awards Party at Sandra\'s',' DATES!','','inherit','open','closed','','1475-revision-v1','','','2014-10-26 15:00:40','2014-10-26 19:00:40','',1475,'http://sofits.ca/2014/10/26/1475-revision-v1/',0,'revision','',0),(1587,7,'2014-10-26 15:26:56','2014-10-26 19:26:56','Sat Nov 1: Wax Clinic and Gear Swap at Jo-Ann\'s\r\n\r\nSat Nov 8: Meet and Greet Potluck Brunch at Susan O\'s.\r\n\r\nMeet and Greet, Nov. 8 , 1:00, 28 Centrepark Drive, Ottawa. Potluck Brunch, BYOB. Food restrictions? Several members are gluten free and vegetarian. Looking forward to seeing everyone.\r\n Susan Overholt Newton (613-824-2091)\r\n\r\nFri Dec 12: Ski and Christmas Tea in the park.\r\n\r\nFri Dec 19. Last session before the holidays. Ski somewhere interesting.\r\n\r\nFri Apr 10: End of Year Awards Party at Sandra\'s',' DATES!','','inherit','open','closed','','1475-revision-v1','','','2014-10-26 15:26:56','2014-10-26 19:26:56','',1475,'http://sofits.ca/2014/10/26/1475-revision-v1/',0,'revision','',0),(1588,7,'2014-10-26 15:27:28','2014-10-26 19:27:28','Sat Nov 1: Wax Clinic and Gear Swap at Jo-Ann\'s (Facebook event)\r\n\r\nSat Nov 8: Meet and Greet Potluck Brunch at Susan O\'s.\r\n\r\nMeet and Greet, Nov. 8 , 1:00, 28 Centrepark Drive, Ottawa. Potluck Brunch, BYOB. Food restrictions? Several members are gluten free and vegetarian. Looking forward to seeing everyone.\r\n Susan Overholt Newton (613-824-2091)\r\n\r\nFri Dec 12: Ski and Christmas Tea in the park.\r\n\r\nFri Dec 19. Last session before the holidays. Ski somewhere interesting.\r\n\r\nFri Apr 10: End of Year Awards Party at Sandra\'s',' DATES!','','inherit','open','closed','','1475-revision-v1','','','2014-10-26 15:27:28','2014-10-26 19:27:28','',1475,'http://sofits.ca/2014/10/26/1475-revision-v1/',0,'revision','',0),(1589,7,'2014-10-26 15:28:09','2014-10-26 19:28:09','Sat Nov 1: Wax Clinic and Gear Swap at Jo-Ann\'s (Facebook \"Event\")\r\n\r\nSat Nov 8: Meet and Greet Potluck Brunch at Susan O\'s. (Facebook \"Event\")\r\n\r\nMeet and Greet, Nov. 8 , 1:00, 28 Centrepark Drive, Ottawa. Potluck Brunch, BYOB. Food restrictions? Several members are gluten free and vegetarian. Looking forward to seeing everyone.\r\n Susan Overholt Newton (613-824-2091)\r\n\r\nFri Dec 12: Ski and Christmas Tea in the park.\r\n\r\nFri Dec 19. Last session before the holidays. Ski somewhere interesting.\r\n\r\nFri Apr 10: End of Year Awards Party at Sandra\'s',' DATES!','','inherit','open','closed','','1475-revision-v1','','','2014-10-26 15:28:09','2014-10-26 19:28:09','',1475,'http://sofits.ca/2014/10/26/1475-revision-v1/',0,'revision','',0),(1593,7,'2014-10-29 14:38:07','2014-10-29 18:38:07','Sat Nov 1: Wax Clinic and Gear Swap at Jo-Ann\'s (Facebook \"Event\")\r\n\r\nSat Nov 8: Meet & Greet Potluck Brunch and Gear & Clothing Swap, at Susan O\'s. (Facebook \"Event\")\r\n\r\nMeet and Greet, Nov. 8 , 1:00, 28 Centrepark Drive, Ottawa. Potluck Brunch, BYOB. Food restrictions? Several members are gluten free and vegetarian. Looking forward to seeing everyone.\r\n Susan Overholt Newton (613-824-2091)\r\n\r\nFri Dec 12: Ski and Christmas Tea in the park.\r\n\r\nFri Dec 19. Last session before the holidays. Ski somewhere interesting.\r\n\r\nFri Apr 10: End of Year Awards Party at Sandra\'s',' DATES!','','inherit','open','closed','','1475-revision-v1','','','2014-10-29 14:38:07','2014-10-29 18:38:07','',1475,'http://sofits.ca/2014/10/29/1475-revision-v1/',0,'revision','',0),(1604,7,'2014-11-01 15:37:08','2014-11-01 19:37:08','Sat Nov 8: Meet & Greet Potluck Brunch and Gear & Clothing Swap, at Susan O\'s. (Facebook \"Event\")\r\n\r\nMeet and Greet, Nov. 8 , 1:00, 28 Centrepark Drive, Ottawa. Potluck Brunch, BYOB. Food restrictions? Several members are gluten free and vegetarian. Looking forward to seeing everyone.\r\n Susan Overholt Newton (613-824-2091)\r\n\r\nFri Dec 12: Ski and Christmas Tea in the park.\r\n\r\nFri Dec 19. Last session before the holidays. Ski somewhere interesting.\r\n\r\nFri Apr 10: End of Year Awards Party at Sandra\'s',' DATES!','','inherit','open','closed','','1475-revision-v1','','','2014-11-01 15:37:08','2014-11-01 19:37:08','',1475,'http://sofits.ca/2014/11/01/1475-revision-v1/',0,'revision','',0),(1605,7,'2014-11-01 15:38:36','2014-11-01 19:38:36','Sat Nov 8: Meet & Greet Potluck Brunch and Gear & Clothing Swap, at Susan O\'s. (Facebook \"Event\")\r\n\r\nMeet and Greet, Nov. 8 , 1:00, 28 Centrepark Drive, Ottawa. Potluck Brunch, BYOB. Food restrictions? Several members are gluten free and vegetarian. Looking forward to seeing everyone.\r\n Susan Overholt Newton (613-824-2091)\r\n\r\nFri Dec 12: Ski and Christmas Tea in the park.\r\n\r\nFri Dec 19. Last session before the holidays. Ski somewhere interesting.\r\n\r\nMar 8-10. Gatineau Park Cabin adventure. Those not sleeping over can join us on the Monday for an epic ski.\r\n\r\nFri Apr 10: End of Year Awards Party at Sandra\'s',' DATES!','','inherit','open','closed','','1475-revision-v1','','','2014-11-01 15:38:36','2014-11-01 19:38:36','',1475,'http://sofits.ca/2014/11/01/1475-revision-v1/',0,'revision','',0),(1614,7,'2014-11-05 07:29:05','2014-11-05 12:29:05','
Upcoming events:
\r\nMission Possible: half marathon, 5K and 2-person half marathon relay - Nov. 8 at Marshes Golf Course on Terry Fox Drive\r\n\r\nOttawa Run Guide: a complete schedule of road and trail running races in and around Ottawa\r\n\r\nCanadian Ski Marathon: Feb. 7-8, 2015\r\n\r\nGatineau Loppet: Feb. 13, 14, 15, 2015\r\n\r\n \r\n
Past events:
\r\nTour du Ponts: 100/145 km bike ride - October 4, 2014: Quyon to Portage du Fort / beyond\r\n\r\nSears Great Canadian Run Ottawa - October 4, 2014\r\n\r\n100km relay - teams of up to 20 runners\r\n\r\nMEC Century Ride: September 14. Distances are 55km or 100 km on paved road - or 80km on gravel road. Meet up at Alice\'s in Carp at the end of the ride!\r\n\r\nBring on the Bay 3 km swim- July 12, 2014\r\n\r\nEmilies Run - June 21, 2014; 5km and Half-Marathon Distance\r\n\r\nPerth Triathalon and Duathalon - June 2, 2014\r\n\r\nOttawa Race Weekend - May 25-25: 2, 5, 10 km; marathon, half-marathon\r\n\r\nColonel By Classic on May 17 - 1, 3 and 8km\r\n\r\nMEC Ottawa Race 3 - TRAIL TESTER - Camp Fortune - Sunday, May 4, 2014\r\n\r\nMufferaw Joe 2014, 80 or 130km bike ride from Quyon - May 3, 2014\r\n\r\nWakefield Covered Bridge Run and Duathalon - May 3 and 4, 2014','RACES and EVENTS','','inherit','open','closed','','93-revision-v1','','','2014-11-05 07:29:05','2014-11-05 12:29:05','',93,'http://sofits.ca/2014/11/05/93-revision-v1/',0,'revision','',0),(1615,7,'2014-11-05 07:31:11','2014-11-05 12:31:11','
Upcoming events:
\r\nMission Possible: half marathon, 5K and 2-person half marathon relay - Nov. 8 at Marshes Golf Course on Terry Fox Drive\r\n\r\nOttawa Run Guide: a complete schedule of road and trail running races in and around Ottawa\r\n\r\nCanadian Ski Marathon: Feb. 7-8, 2015\r\n\r\nGatineau Loppet: Feb. 13, 14, 15, 2015\r\n\r\n \r\n
Past events:
\r\nTour du Ponts: 100/145 km bike ride - October 4, 2014: Quyon to Portage du Fort / beyond\r\n\r\nSears Great Canadian Run Ottawa - October 4, 2014\r\n\r\n100km relay - teams of up to 20 runners\r\n\r\nMEC Century Ride: September 14. Distances are 55km or 100 km on paved road - or 80km on gravel road. Meet up at Alice\'s in Carp at the end of the ride!\r\n\r\nBring on the Bay 3 km swim- July 12, 2014\r\n\r\nEmilies Run - June 21, 2014; 5km and Half-Marathon Distance\r\n\r\nPerth Triathalon and Duathalon - June 2, 2014\r\n\r\nOttawa Race Weekend - May 25-25: 2, 5, 10 km; marathon, half-marathon\r\n\r\nColonel By Classic on May 17 - 1, 3 and 8km\r\n\r\nMEC Ottawa Race 3 - TRAIL TESTER - Camp Fortune - Sunday, May 4, 2014\r\n\r\nMufferaw Joe 2014, 80 or 130km bike ride from Quyon - May 3, 2014\r\n\r\nWakefield Covered Bridge Run and Duathalon - May 3 and 4, 2014','RACES and EVENTS','','inherit','open','closed','','93-revision-v1','','','2014-11-05 07:31:11','2014-11-05 12:31:11','',93,'http://sofits.ca/2014/11/05/93-revision-v1/',0,'revision','',0),(1626,7,'2014-11-09 21:25:07','2014-11-10 02:25:07','','131104_Ice-Crystals','','inherit','open','closed','','131104_ice-chrystals','','','2014-11-09 21:25:18','2014-11-10 02:25:18','',0,'http://sofits.ca/wp-content/uploads/131104_Ice-Chrystals.jpg',0,'attachment','image/jpeg',0),(1627,7,'2014-11-09 21:28:14','2014-11-10 02:28:14','','131114_Ice-and-Snow','','inherit','open','closed','','131114_ice-and-snow','','','2014-11-09 21:28:14','2014-11-10 02:28:14','',0,'http://sofits.ca/wp-content/uploads/131114_Ice-and-Snow.jpg',0,'attachment','image/jpeg',0),(1632,7,'2014-11-09 21:51:20','2014-11-10 02:51:20',' \r\n\r\nFri Dec 12: Ski and Christmas Tea in the park.\r\n\r\nFri Dec 19. Last session before the holidays. Ski somewhere interesting.\r\n\r\nMar 8-10. Gatineau Park Cabin adventure. Those not sleeping over can join us on the Monday for an epic ski.\r\n\r\nFri Apr 10: End of Year Awards Party at Sandra\'s',' DATES!','','inherit','open','closed','','1475-revision-v1','','','2014-11-09 21:51:20','2014-11-10 02:51:20','',1475,'http://sofits.ca/2014/11/09/1475-revision-v1/',0,'revision','',0),(1645,7,'2014-11-10 08:08:05','2014-11-10 13:08:05','Fri Dec 12: Ski and Christmas Tea in the park.\r\n\r\nFri Dec 19. Last session before the holidays. Ski somewhere interesting.\r\n\r\nMar 8-10. Gatineau Park Cabin adventure. Those not sleeping over can join us on the Monday for an epic ski.\r\n\r\nFri Apr 10: End of Year Awards Party at Sandra\'s',' DATES!','','inherit','open','closed','','1475-revision-v1','','','2014-11-10 08:08:05','2014-11-10 13:08:05','',1475,'http://sofits.ca/2014/11/10/1475-revision-v1/',0,'revision','',0),(1651,7,'2014-11-16 18:14:50','2014-11-16 23:14:50','','140307_Sofits','','inherit','open','closed','','140307_sofits','','','2014-11-16 18:14:50','2014-11-16 23:14:50','',0,'http://sofits.ca/wp-content/uploads/140307_Sofits.jpg',0,'attachment','image/jpeg',0),(1665,7,'2014-11-21 16:11:38','2014-11-21 21:11:38','For the month of November Greg Christie is offering a 20% discount to Sofits members, as well as Julbo Sniper special pricing.\r\nIn order to get the 20% discount on ski equipment, members must bring in the 20% discount flyer to the shop. This discount is only valid for the month of November!!!\r\n\r\nUPDATE: This discount has been extended to Dec. 7.\r\n\r\nThanks to Carol for this info.','Discount at Greg Christie\'s','','publish','open','closed','','discount-at-greg-christies','','','2014-12-08 16:35:58','2014-12-08 21:35:58','',0,'http://sofits.ca/?p=1665',0,'post','',1),(1666,7,'2014-11-21 16:05:37','2014-11-21 21:05:37','','GregChristie_Nov2014','','inherit','open','closed','','gregchristie_nov2014','','','2014-11-21 16:05:37','2014-11-21 21:05:37','',1665,'http://sofits.ca/wp-content/uploads/GregChristie_Nov2014.pdf',0,'attachment','application/pdf',0),(1667,7,'2014-11-21 16:10:19','2014-11-21 21:10:19','For the month of November Greg Christie is offering a 20% discount to Sofits members, as well as Julbo Sniper special pricing (for wannabe biathletes).\r\nIn order to get the 20% discount on ski equipment, members must bring in the 20% discount flyer to the shop. This discount is only valid for the month of November!!!\r\n\r\nThanks to Carol for this info.','Discount at Greg Christie\'s','','inherit','open','closed','','1665-revision-v1','','','2014-11-21 16:10:19','2014-11-21 21:10:19','',1665,'http://sofits.ca/2014/11/21/1665-revision-v1/',0,'revision','',0),(1684,7,'2014-11-29 08:51:55','2014-11-29 13:51:55','For the month of November Greg Christie is offering a 20% discount to Sofits members, as well as Julbo Sniper special pricing.\r\nIn order to get the 20% discount on ski equipment, members must bring in the 20% discount flyer to the shop. This discount is only valid for the month of November!!!\r\n\r\nUPDATE: This discount has been extended to Dec. 7.\r\n\r\nThanks to Carol for this info.','Discount at Greg Christie\'s','','inherit','open','closed','','1665-autosave-v1','','','2014-11-29 08:51:55','2014-11-29 13:51:55','',1665,'http://sofits.ca/2014/11/29/1665-autosave-v1/',0,'revision','',0),(1685,7,'2014-11-29 08:52:10','2014-11-29 13:52:10','For the month of November Greg Christie is offering a 20% discount to Sofits members, as well as Julbo Sniper special pricing.\r\nIn order to get the 20% discount on ski equipment, members must bring in the 20% discount flyer to the shop. This discount is only valid for the month of November!!!\r\n\r\nUPDATE: This discount has been extended to Dec. 7.\r\n\r\nThanks to Carol for this info.','Discount at Greg Christie\'s','','inherit','open','closed','','1665-revision-v1','','','2014-11-29 08:52:10','2014-11-29 13:52:10','',1665,'http://sofits.ca/2014/11/29/1665-revision-v1/',0,'revision','',0),(1687,7,'2014-11-30 20:05:56','2014-12-01 01:05:56','','Ski Team','','inherit','open','closed','','100_4746','','','2014-11-30 20:06:23','2014-12-01 01:06:23','',0,'http://sofits.ca/wp-content/uploads/100_4746.jpg',0,'attachment','image/jpeg',0),(1692,7,'2014-12-02 12:42:30','2014-12-02 17:42:30','','Time-Trial-START-HERE','','inherit','open','closed','','time-trial-start-here','','','2014-12-02 12:42:41','2014-12-02 17:42:41','',0,'http://sofits.ca/wp-content/uploads/Time-Trial-START-HERE.jpg',0,'attachment','image/jpeg',0),(1693,7,'2014-12-02 12:43:55','2014-12-02 17:43:55','','Time-Trial-FINISH','','inherit','open','closed','','time-trial-finish','','','2014-12-02 12:43:55','2014-12-02 17:43:55','',0,'http://sofits.ca/wp-content/uploads/Time-Trial-FINISH.jpg',0,'attachment','image/jpeg',0),(1694,7,'2014-12-02 12:44:29','2014-12-02 17:44:29','','Dec-1-Time-Trial-TURN-AROUND','','inherit','open','closed','','dec-1-time-trial-turn-around','','','2014-12-02 12:44:39','2014-12-02 17:44:39','',0,'http://sofits.ca/wp-content/uploads/Dec-1-Time-Trial-TURN-AROUND.jpg',0,'attachment','image/jpeg',0),(1736,7,'2014-12-05 22:23:24','2014-12-06 03:23:24','','Time Trial Results Dec 5 2014','','inherit','open','closed','','time-trial-results-dec-5-2014','','','2014-12-05 22:23:24','2014-12-06 03:23:24','',0,'http://sofits.ca/wp-content/uploads/Time-Trial-Results-Dec-5-2014.pdf',0,'attachment','application/pdf',0),(1766,7,'2014-12-15 20:34:12','2014-12-16 01:34:12','Fri Dec 19/ Last session before the holidays.\r\n\r\nMon Dec 22, Loppet Training at 9:30 if there is interest.\r\n\r\nHolidays: private or group lessons available for $$.\r\n\r\nMar 8-10. Gatineau Park Cabin adventure. Those not sleeping over can join us on the Monday for an epic ski.\r\n\r\nFri Apr 10: End of Year Awards Party at Sandra\'s',' DATES!','','inherit','open','closed','','1475-revision-v1','','','2014-12-15 20:34:12','2014-12-16 01:34:12','',1475,'http://sofits.ca/2014/12/15/1475-revision-v1/',0,'revision','',0),(1767,7,'2014-12-15 20:34:26','2014-12-16 01:34:26','Fri Dec 19 Last session before the holidays.\r\n\r\nMon Dec 22, Loppet Training at 9:30 if there is interest.\r\n\r\nHolidays: private or group lessons available for $$.\r\n\r\nMar 8-10. Gatineau Park Cabin adventure. Those not sleeping over can join us on the Monday for an epic ski.\r\n\r\nFri Apr 10: End of Year Awards Party at Sandra\'s',' DATES!','','inherit','open','closed','','1475-revision-v1','','','2014-12-15 20:34:26','2014-12-16 01:34:26','',1475,'http://sofits.ca/2014/12/15/1475-revision-v1/',0,'revision','',0),(1768,7,'2014-12-15 20:35:04','2014-12-16 01:35:04','Fri Dec 19: Last session before the holidays.\r\n\r\nMon Dec 22: Loppet Training at 9:30 if there is interest.\r\n\r\nHolidays: private or group lessons available for $$.\r\n\r\nMar 8-10. Gatineau Park Cabin adventure. We have room for one more. Those not sleeping over can join us on the Monday for an epic ski.\r\n\r\nFri Apr 10: End of Year Awards Party at Sandra\'s',' DATES!','','inherit','open','closed','','1475-revision-v1','','','2014-12-15 20:35:04','2014-12-16 01:35:04','',1475,'http://sofits.ca/2014/12/15/1475-revision-v1/',0,'revision','',0),(1769,7,'2014-12-15 20:36:02','2014-12-16 01:36:02','Fri Dec 19: Last session before the holidays.\r\n\r\nMon Dec 22: Loppet Training at 9:30 if there is interest.\r\n\r\nHoliday Lessons: private or group lessons available for $$.\r\n\r\nHoliday Skiing: YES! Put up a Facebook message if you want company.\r\n\r\nMar 8-10. Gatineau Park Cabin adventure. We have room for one more. Those not sleeping over can join us on the Monday for an epic ski.\r\n\r\nFri Apr 10: End of Year Awards Party at Sandra\'s',' DATES!','','inherit','open','closed','','1475-revision-v1','','','2014-12-15 20:36:02','2014-12-16 01:36:02','',1475,'http://sofits.ca/2014/12/15/1475-revision-v1/',0,'revision','',0),(1804,7,'2014-12-31 09:14:39','2014-12-31 14:14:39','Friday Jan 2: Jo-Ann away. Everyone welcome to organize group exercise.\r\n\r\nJan 5/6 and Jan 12/13 and Loppett Training Monday rescheduled to Monday afternoon or Tuesday morning, whichever suits the group best.\r\n\r\nPrivate or Group Lessons: $$. Classic or Skate, but need snow first ! Contact Jo-Ann.\r\n\r\nMar 8-10. Gatineau Park Cabin adventure. We have room for one more. Those not sleeping over can join us on the Monday for an epic ski.\r\n\r\nFri Apr 10: End of Year Awards Party at Sandra\'s','DATES!','','inherit','open','closed','','1475-revision-v1','','','2014-12-31 09:14:39','2014-12-31 14:14:39','',1475,'http://sofits.ca/2014/12/31/1475-revision-v1/',0,'revision','',0),(1805,7,'2014-12-31 09:15:48','2014-12-31 14:15:48','Friday Jan 2: Jo-Ann away. Everyone welcome to organize group exercise.\r\n\r\nJan 5/6 and Jan 12/13 Loppett Training will be rescheduled to Monday afternoon or Tuesday morning, whichever suits the group best.\r\n\r\nPrivate or Group Lessons: $$. Classic or Skate, but need snow first ! Contact Jo-Ann.\r\n\r\nMar 8-10. Gatineau Park Cabin adventure. We have room for one more. Those not sleeping over can join us on the Monday for an epic ski.\r\n\r\nFri Apr 10: End of Year Awards Party at Sandra\'s','DATES!','','inherit','open','closed','','1475-revision-v1','','','2014-12-31 09:15:48','2014-12-31 14:15:48','',1475,'http://sofits.ca/2014/12/31/1475-revision-v1/',0,'revision','',0),(1806,7,'2014-12-31 09:19:49','2014-12-31 14:19:49','Friday Jan 2: Jo-Ann away. Everyone welcome to organize group exercise.\r\n\r\nJan 5/6 and Jan 12/13 Loppett Training has to be rescheduled to Monday afternoon or Tuesday morning, whichever suits the group best.\r\n\r\nFriday Jan 9: Regular Sofits practice with piles of fresh snow, hopefully.\r\n\r\nPrivate or Group Lessons: $$. Classic or Skate, but need snow first ! Contact Jo-Ann.\r\n\r\nMar 8-10. Gatineau Park Cabin adventure. We have room for one more. Those not sleeping over can join us on the Monday for an epic ski.\r\n\r\nFri Apr 10: End of Year Awards Party at Sandra\'s','DATES!','','inherit','open','closed','','1475-revision-v1','','','2014-12-31 09:19:49','2014-12-31 14:19:49','',1475,'http://sofits.ca/2014/12/31/1475-revision-v1/',0,'revision','',0),(1807,7,'2014-12-31 09:20:46','2014-12-31 14:20:46','Friday Jan 2: Jo-Ann away. Everyone welcome to organize a time and place to meet.\r\n\r\nJan 5/6 and Jan 12/13 Loppett Training has to be rescheduled to Monday afternoon or Tuesday morning, whichever suits the group best.\r\n\r\nFriday Jan 9: Regular Sofits practice with piles of fresh snow, hopefully.\r\n\r\nPrivate or Group Lessons: $$. Classic or Skate, but need snow first ! Contact Jo-Ann.\r\n\r\nMar 8-10. Gatineau Park Cabin adventure. We have room for one more. Those not sleeping over can join us on the Monday for an epic ski.\r\n\r\nFri Apr 10: End of Year Awards Party at Sandra\'s','DATES!','','inherit','open','closed','','1475-revision-v1','','','2014-12-31 09:20:46','2014-12-31 14:20:46','',1475,'http://sofits.ca/2014/12/31/1475-revision-v1/',0,'revision','',0),(1808,7,'2014-12-31 09:21:16','2014-12-31 14:21:16','Friday Jan 2: Jo-Ann away. Everyone welcome to organize a time and place to meet.\r\n\r\nJan 5/6 and Jan 12/13 Loppett Training has to be rescheduled to Monday afternoon or Tuesday morning, whichever suits the group best.\r\n\r\nFriday Jan 9: Regular Sofits practice with piles of fresh snow, hopefully.\r\n\r\nPrivate or Group Lessons: $$. Classic or Skate, but need snow first ! Contact Jo-Ann.\r\n\r\nMar 8-10. Gatineau Park Cabin adventure. We have room for one more, $42. for 2 nights. Those not sleeping over can join us on the Monday for an epic ski.\r\n\r\nFri Apr 10: End of Year Awards Party at Sandra\'s','DATES!','','inherit','open','closed','','1475-revision-v1','','','2014-12-31 09:21:16','2014-12-31 14:21:16','',1475,'http://sofits.ca/2014/12/31/1475-revision-v1/',0,'revision','',0),(1809,7,'2014-01-04 09:23:45','2014-01-04 14:23:45','\r\n\r\nFriday, April 10 at 12:00: End of Year Potluck Lunch and Awards Party at Sandra\'s, 525 Athlone Ave, Ottawa, K1Z 5M9','SOFITS CALENDAR','','publish','open','closed','','1809-2','','','2015-04-03 17:04:24','2015-04-03 21:04:24','',0,'http://sofits.ca/?page_id=1809',0,'page','',2),(1810,7,'2014-12-31 09:23:19','2014-12-31 14:23:19','','141219_Sofits','','inherit','open','closed','','141219_sofits','','','2014-12-31 09:23:19','2014-12-31 14:23:19','',1809,'http://sofits.ca/wp-content/uploads/141219_Sofits.jpg',0,'attachment','image/jpeg',0),(1811,7,'2014-12-31 09:23:45','2014-12-31 14:23:45',' ','','','publish','open','closed','','1811','','','2014-12-31 09:23:45','2014-12-31 14:23:45','',0,'http://sofits.ca/2014/12/31/1811/',19,'nav_menu_item','',0),(1812,7,'2014-12-31 09:23:45','2014-12-31 14:23:45','\r\n\r\nFriday Jan 2: Jo-Ann away. Everyone welcome to organize a time and place to meet.\r\n\r\nJan 5/6 and Jan 12/13 Loppett Training has to be rescheduled to Monday afternoon or Tuesday morning, whichever suits the group best.\r\n\r\nFriday Jan 9: Regular Sofits practice with piles of fresh snow, hopefully.\r\n\r\nPrivate or Group Lessons: $$. Classic or Skate, but need snow first ! Contact Jo-Ann.\r\n\r\nMar 8-10. Gatineau Park Cabin adventure. We have room for one more, $42. for 2 nights. Those not sleeping over can join us on the Monday for an epic ski.\r\n\r\nFri Apr 10: End of Year Awards Party at Sandra\'s','','','inherit','open','closed','','1809-revision-v1','','','2014-12-31 09:23:45','2014-12-31 14:23:45','',1809,'http://sofits.ca/2014/12/31/1809-revision-v1/',0,'revision','',0),(1813,7,'2014-12-31 09:23:46','2014-12-31 14:23:46','\r\n\r\nFriday Jan 2: Jo-Ann away. Everyone welcome to organize a time and place to meet.\r\n\r\nJan 5/6 and Jan 12/13 Loppett Training has to be rescheduled to Monday afternoon or Tuesday morning, whichever suits the group best.\r\n\r\nFriday Jan 9: Regular Sofits practice with piles of fresh snow, hopefully.\r\n\r\nPrivate or Group Lessons: $$. Classic or Skate, but need snow first ! Contact Jo-Ann.\r\n\r\nMar 8-10. Gatineau Park Cabin adventure. We have room for one more, $42. for 2 nights. Those not sleeping over can join us on the Monday for an epic ski.\r\n\r\nFri Apr 10: End of Year Awards Party at Sandra\'s','','','inherit','open','closed','','1809-revision-v1','','','2014-12-31 09:23:46','2014-12-31 14:23:46','',1809,'http://sofits.ca/2014/12/31/1809-revision-v1/',0,'revision','',0),(1814,7,'2014-12-31 09:23:57','2014-12-31 14:23:57','\r\n\r\nFriday Jan 2: Jo-Ann away. Everyone welcome to organize a time and place to meet.\r\n\r\nJan 5/6 and Jan 12/13 Loppett Training has to be rescheduled to Monday afternoon or Tuesday morning, whichever suits the group best.\r\n\r\nFriday Jan 9: Regular Sofits practice with piles of fresh snow, hopefully.\r\n\r\nPrivate or Group Lessons: $$. Classic or Skate, but need snow first ! Contact Jo-Ann.\r\n\r\nMar 8-10. Gatineau Park Cabin adventure. We have room for one more, $42. for 2 nights. Those not sleeping over can join us on the Monday for an epic ski.\r\n\r\nFri Apr 10: End of Year Awards Party at Sandra\'s','DATES','','inherit','open','closed','','1809-revision-v1','','','2014-12-31 09:23:57','2014-12-31 14:23:57','',1809,'http://sofits.ca/2014/12/31/1809-revision-v1/',0,'revision','',0),(1815,7,'2014-12-31 09:27:12','2014-12-31 14:27:12','\r\n\r\nFriday Jan 2: Jo-Ann away. Everyone welcome to organize a time and place to meet.\r\n\r\nJan 5/6 and Jan 12/13 Loppett Training has to be rescheduled to Monday afternoon or Tuesday morning, whichever suits the group best.\r\n\r\nFriday Jan 9: Regular Sofits practice with piles of fresh snow, hopefully.\r\n\r\nPrivate or Group Lessons: $$. Classic or Skate, but need snow first ! Contact Jo-Ann.\r\n\r\nMar 8-10. Gatineau Park Cabin adventure. We have room for one more, $42. for 2 nights. Those not sleeping over can join us on the Monday for an epic ski.\r\n\r\nFri Apr 10: End of Year Awards Party at Sandra\'s','','','inherit','open','closed','','1809-revision-v1','','','2014-12-31 09:27:12','2014-12-31 14:27:12','',1809,'http://sofits.ca/2014/12/31/1809-revision-v1/',0,'revision','',0),(1816,7,'2014-12-31 09:28:11','2014-12-31 14:28:11','\r\n\r\nFriday Jan 2: Jo-Ann away. Everyone welcome to organize a time and place to meet.\r\n\r\nJan 5/6 and Jan 12/13 Loppett Training has to be rescheduled to Monday afternoon or Tuesday morning, whichever suits the group best.\r\n\r\nFriday Jan 9: Regular Sofits practice with piles of fresh snow, hopefully.\r\n\r\nPrivate or Group Lessons: $$. Classic or Skate, but need snow first ! Contact Jo-Ann.\r\n\r\nMar 8-10. Gatineau Park Cabin adventure. We have room for one more, $42. for 2 nights. Those not sleeping over can join us on the Monday for an epic ski.\r\n\r\nFri Apr 10: End of Year Awards Party at Sandra\'s','2015 Dates','','inherit','open','closed','','1809-revision-v1','','','2014-12-31 09:28:11','2014-12-31 14:28:11','',1809,'http://sofits.ca/2014/12/31/1809-revision-v1/',0,'revision','',0),(1817,7,'2014-12-31 09:28:58','2014-12-31 14:28:58','\r\n\r\nFriday Jan 2: Jo-Ann away. Everyone welcome to organize a time and place to meet.\r\n\r\nJan 5/6 and Jan 12/13 Loppett Training has to be rescheduled to Monday afternoon or Tuesday morning, whichever suits the group best.\r\n\r\nFriday Jan 9: Regular Sofits practice with piles of fresh snow, hopefully.\r\n\r\nPrivate or Group Lessons: $$. Classic or Skate, but need snow first ! Contact Jo-Ann.\r\n\r\nMar 8-10. Gatineau Park Cabin adventure. We have room for one more, $42. for 2 nights. Those not sleeping over can join us on the Monday for an epic ski.\r\n\r\nFri Apr 10: End of Year Awards Party at Sandra\'s','SOFITS CALENDAR','','inherit','open','closed','','1809-revision-v1','','','2014-12-31 09:28:58','2014-12-31 14:28:58','',1809,'http://sofits.ca/2014/12/31/1809-revision-v1/',0,'revision','',0),(1818,7,'2014-12-31 10:03:22','2014-12-31 15:03:22','\r\n\r\nFriday Jan 2: Jo-Ann away. Everyone welcome to organize a time and place to meet.\r\n\r\nJan 12/13 and Jan 19/20 Loppett Training has to be rescheduled to Monday afternoon or Tuesday morning, whichever suits the group best.\r\n\r\nFriday Jan 9: Regular Sofits practice with piles of fresh snow, hopefully.\r\n\r\nPrivate or Group Lessons: $$. Classic or Skate, but need snow first ! Contact Jo-Ann.\r\n\r\nMar 8-10. Gatineau Park Cabin adventure. We have room for one more, $42. for 2 nights. Those not sleeping over can join us on the Monday for an epic ski.\r\n\r\nFri Apr 10: End of Year Awards Party at Sandra\'s','SOFITS CALENDAR','','inherit','open','closed','','1809-revision-v1','','','2014-12-31 10:03:22','2014-12-31 15:03:22','',1809,'http://sofits.ca/2014/12/31/1809-revision-v1/',0,'revision','',0),(1819,7,'2015-03-06 19:52:24','2015-03-07 00:52:24','\n\nMonday March 9: Epic or relaxed ski on some of the most beautiful trails in the park. 10:30 at Philippe Cabin, 2.5 k past P19. Phone Jo-Ann\'s cell on Sunday night if you are coming, and leave a text or message. 613 795 6914\n
\n\n\nMarch 8-10. We have room for THREE more people, $42. for 2 nights.\n\nFri Apr 10: End of Year Awards Party at Sandra\'s','SOFITS CALENDAR','','inherit','open','closed','','1809-autosave-v1','','','2015-03-06 19:52:24','2015-03-07 00:52:24','',1809,'http://sofits.ca/2014/12/31/1809-autosave-v1/',0,'revision','',0),(1820,7,'2014-12-31 10:04:32','2014-12-31 15:04:32','\r\n\r\nFriday Jan 2: Jo-Ann away. Everyone welcome to organize a time and place to meet.\r\n\r\nJan 5: Loppet Training at 9:30 a.m. Location TBD. There WILL be snow!\r\n\r\nJan 12/13 and Jan 19/20 Loppett Training has to be rescheduled to Monday afternoon or Tuesday morning, whichever suits the group best.\r\n\r\nFriday Jan 9: Regular Sofits practice with piles of fresh snow, hopefully.\r\n\r\nPrivate or Group Lessons: $$. Classic or Skate, but need snow first ! Contact Jo-Ann.\r\n\r\nMar 8-10. Gatineau Park Cabin adventure. We have room for one more, $42. for 2 nights. Those not sleeping over can join us on the Monday for an epic ski.\r\n\r\nFri Apr 10: End of Year Awards Party at Sandra\'s','SOFITS CALENDAR','','inherit','open','closed','','1809-revision-v1','','','2014-12-31 10:04:32','2014-12-31 15:04:32','',1809,'http://sofits.ca/2014/12/31/1809-revision-v1/',0,'revision','',0),(1821,7,'2014-12-31 10:08:39','2014-12-31 15:08:39','\r\n\r\nFriday Jan 2: Jo-Ann away. Everyone welcome to organize a time and place to meet.\r\n\r\nJan 5: Loppet Training, will confirm time. There WILL be snow!\r\n\r\nJan 12/13 and Jan 19/20 Loppett Training has to be rescheduled to Monday afternoon or Tuesday morning, whichever suits the group best.\r\n\r\nFriday Jan 9: Regular Sofits practice with piles of fresh snow, hopefully.\r\n\r\nPrivate or Group Lessons: $$. Classic or Skate, but need snow first ! Contact Jo-Ann.\r\n\r\nMar 8-10. Gatineau Park Cabin adventure. We have room for one more, $42. for 2 nights. Those not sleeping over can join us on the Monday for an epic ski.\r\n\r\nFri Apr 10: End of Year Awards Party at Sandra\'s','SOFITS CALENDAR','','inherit','open','closed','','1809-revision-v1','','','2014-12-31 10:08:39','2014-12-31 15:08:39','',1809,'http://sofits.ca/2014/12/31/1809-revision-v1/',0,'revision','',0),(1822,7,'2014-12-31 10:28:16','2014-12-31 15:28:16','\r\n\r\nFriday Jan 2: Jo-Ann away. Everyone welcome to organize a time and place to meet.\r\n\r\nJan 5: Loppet Training, 9:00 am.(sorry, need to start early this one time) Location TBD.\r\n\r\nJan 12/13 and Jan 19/20 Loppett Training has to be rescheduled to Monday afternoon or Tuesday morning, whichever suits the group best.\r\n\r\nFriday Jan 9: Regular Sofits practice with piles of fresh snow, hopefully.\r\n\r\nPrivate or Group Lessons: $$. Classic or Skate, but need snow first ! Contact Jo-Ann.\r\n\r\nMar 8-10. Gatineau Park Cabin adventure. We have room for one more, $42. for 2 nights. Those not sleeping over can join us on the Monday for an epic ski.\r\n\r\nFri Apr 10: End of Year Awards Party at Sandra\'s','SOFITS CALENDAR','','inherit','open','closed','','1809-revision-v1','','','2014-12-31 10:28:16','2014-12-31 15:28:16','',1809,'http://sofits.ca/2014/12/31/1809-revision-v1/',0,'revision','',0),(1823,7,'2014-12-31 13:10:11','2014-12-31 18:10:11','Friday Jan 2: Jo-Ann away. Everyone welcome to organize a time and place to meet.\r\n\r\nJan 5/6 and Jan 12/13 Loppett Training has to be rescheduled to Monday afternoon or Tuesday morning, whichever suits the group best.\r\n\r\nFriday Jan 9: Regular Sofits practice with piles of fresh snow, hopefully.\r\n\r\nPrivate or Group Lessons: $$. Classic or Skate, but need snow first ! Contact Jo-Ann.\r\n\r\nMar 8-10. Gatineau Park Cabin adventure. We have room for one more, $42. for 2 nights. Those not sleeping over can join us on the Monday for an epic ski.\r\n\r\nFri Apr 10: End of Year Awards Party at Sandra\'s','Happy New Year!','','inherit','open','closed','','1475-revision-v1','','','2014-12-31 13:10:11','2014-12-31 18:10:11','',1475,'http://sofits.ca/2014/12/31/1475-revision-v1/',0,'revision','',0),(1824,7,'2014-12-31 13:12:18','2014-12-31 18:12:18','\r\n\r\nFriday Jan 2: Jo-Ann away. Everyone welcome to organize a time and place to meet.\r\n\r\nJan 5: Loppet Training, 9:30 a.m. location to be decided.\r\n\r\nJan 12/13 and Jan 19/20 Loppett Training. Jo-Ann needs to reschedule these two practcies to Monday afternoon or Tuesday morning, whichever suits the group best.\r\n\r\nFriday Jan 9: Regular Sofits practice with piles of fresh snow, hopefully.\r\n\r\nPrivate or Group Lessons: $$. Classic or Skate, but need snow first ! Contact Jo-Ann.\r\n\r\nMar 8-10. Gatineau Park Cabin adventure. We have room for one more, $42. for 2 nights. Those not sleeping over can join us on the Monday for an epic ski.\r\n\r\nFri Apr 10: End of Year Awards Party at Sandra\'s','SOFITS CALENDAR','','inherit','open','closed','','1809-revision-v1','','','2014-12-31 13:12:18','2014-12-31 18:12:18','',1809,'http://sofits.ca/2014/12/31/1809-revision-v1/',0,'revision','',0),(1825,7,'2014-12-31 13:13:20','2014-12-31 18:13:20','\r\n\r\nFriday Jan 2: Jo-Ann away. Everyone welcome to organize a time and place to meet.\r\n\r\nJan 5: Loppet Training, 9:30 a.m. location to be decided.\r\n\r\nJan 12/13 and Jan 19/20 Loppett Training. Jo-Ann needs to reschedule these two practices for Monday afternoon or Tuesday morning, whichever suits the group best.\r\n\r\nFriday Jan 9: Regular Sofits practice with piles of fresh snow, hopefully.\r\n\r\nPrivate or Group Lessons: $$. Classic or Skate, but need snow first ! Contact Jo-Ann.\r\n\r\nMar 8-10. Gatineau Park Cabin adventure. We have room for one more, $42. for 2 nights. Those not sleeping over can join us on the Monday for an epic ski.\r\n\r\nFri Apr 10: End of Year Awards Party at Sandra\'s','SOFITS CALENDAR','','inherit','open','closed','','1809-revision-v1','','','2014-12-31 13:13:20','2014-12-31 18:13:20','',1809,'http://sofits.ca/2014/12/31/1809-revision-v1/',0,'revision','',0),(1826,7,'2015-01-04 21:26:06','2015-01-05 02:26:06','\r\n\r\nFriday Jan 2: Jo-Ann away. Everyone welcome to organize a time and place to meet.\r\n\r\nJan 6, Tuesday Loppet Training, 12:30 a.m. location to be decided.\r\n\r\nJan 12/13 and Jan 19/20 Loppett Training. Jo-Ann needs to reschedule these two practices for Monday afternoon or Tuesday morning, whichever suits the group best.\r\n\r\nFriday Jan 9: Regular Sofits practice with piles of fresh snow, hopefully.\r\n\r\nPrivate or Group Lessons: $$. Classic or Skate, but need snow first ! Contact Jo-Ann.\r\n\r\nMar 8-10. Gatineau Park Cabin adventure. We have room for one more, $42. for 2 nights. Those not sleeping over can join us on the Monday for an epic ski.\r\n\r\nFri Apr 10: End of Year Awards Party at Sandra\'s','SOFITS CALENDAR','','inherit','open','closed','','1809-revision-v1','','','2015-01-04 21:26:06','2015-01-05 02:26:06','',1809,'http://sofits.ca/2015/01/04/1809-revision-v1/',0,'revision','',0),(1833,7,'2015-01-04 21:54:24','2015-01-05 02:54:24','\r\n\r\nJan 6, Tuesday Loppet Training, 12:30 p.m. location to be decided.\r\n\r\nJan 12/13 and Jan 19/20 Loppett Training. Jo-Ann needs to reschedule these two practices for Monday afternoon or Tuesday morning, whichever suits the group best.\r\n\r\nFriday Jan 9: Sofits practice with piles of fresh snow, hopefully. Click here for details, polls and updates.\r\n\r\nPrivate or Group Lessons: $$. Classic or Skate, but we need snow first ! Contact Jo-Ann.\r\n\r\nMar 8-10. Gatineau Park Cabin adventure. We have room for one more, $42. for 2 nights. Those not sleeping over can join us on the Monday for an epic ski.\r\n\r\nFri Apr 10: End of Year Awards Party at Sandra\'s','SOFITS CALENDAR','','inherit','open','closed','','1809-revision-v1','','','2015-01-04 21:54:24','2015-01-05 02:54:24','',1809,'http://sofits.ca/2015/01/04/1809-revision-v1/',0,'revision','',0),(1834,7,'2015-01-04 21:55:37','2015-01-05 02:55:37','','FRIDAY TRAINING','','inherit','open','closed','','29-revision-v1','','','2015-01-04 21:55:37','2015-01-05 02:55:37','',29,'http://sofits.ca/2015/01/04/29-revision-v1/',0,'revision','',0),(1835,7,'2015-01-04 21:56:34','2015-01-05 02:56:34','\r\n\r\nClassic Ski Session:\r\n\r\nLocation and workout details will be posted closer to the date. Please let me know if you will be there. Dress warmly, including face covering, warmer-than-usual mittens, wind pants and boot warmers if you have them.\r\n\r\nThose wishing some individual technique drills and comments should plan to be ready to ski by 12:00. The main workout will follow at 12:45.\r\n\r\n[yop_poll id=\"77\"]\r\n\r\n[yop_poll id=\"78\"]\r\n\r\n[yop_poll id=\"79\"]','FRIDAY TRAINING','','inherit','open','closed','','29-revision-v1','','','2015-01-04 21:56:34','2015-01-05 02:56:34','',29,'http://sofits.ca/2015/01/04/29-revision-v1/',0,'revision','',0),(1836,7,'2015-01-04 21:57:32','2015-01-05 02:57:32','\r\n\r\nJan 6, Tuesday Loppet Training, 12:30 p.m. location to be decided.\r\n\r\nJan 12/13 and Jan 19/20 Loppett Training. Jo-Ann needs to reschedule these two practices for Monday afternoon or Tuesday morning, whichever suits the group best.\r\n\r\nFriday Jan 9: Sofits practice with piles of fresh snow, hopefully. Click here for details, polls and updates.\r\n\r\nPrivate or Group Lessons: $$. Classic or Skate, but we need snow first ! Contact Jo-Ann.\r\n\r\nMar 8-10. Gatineau Park Cabin adventure. We have room for one more, $42. for 2 nights. Those not sleeping over can join us on the Monday for an epic ski.\r\n\r\nFri Apr 10: End of Year Awards Party at Sandra\'s','SOFITS CALENDAR','','inherit','open','closed','','1809-revision-v1','','','2015-01-04 21:57:32','2015-01-05 02:57:32','',1809,'http://sofits.ca/2015/01/04/1809-revision-v1/',0,'revision','',0),(1837,7,'2015-01-04 21:58:40','2015-01-05 02:58:40','\r\n\r\nJan 6, Tuesday Loppet Training, 12:30 p.m. location to be decided.\r\n\r\nJan 12/13 and Jan 19/20 Loppett Training. Jo-Ann needs to reschedule these two practices for Monday afternoon or Tuesday morning, whichever suits the group best.\r\n\r\nFriday Jan 9: Sofits practice with piles of fresh snow, hopefully. Click here for details, polls and updates. \r\n\r\nPrivate or Group Lessons: $$. Classic or Skate, but we need snow first ! Contact Jo-Ann.\r\n\r\nMar 8-10. Gatineau Park Cabin adventure. We have room for one more, $42. for 2 nights. Those not sleeping over can join us on the Monday for an epic ski.\r\n\r\nFri Apr 10: End of Year Awards Party at Sandra\'s','SOFITS CALENDAR','','inherit','open','closed','','1809-revision-v1','','','2015-01-04 21:58:40','2015-01-05 02:58:40','',1809,'http://sofits.ca/2015/01/04/1809-revision-v1/',0,'revision','',0),(1838,7,'2015-01-04 21:59:26','2015-01-05 02:59:26',' \r\n\r\nJanuary 9, Classic Ski Session:\r\n\r\nLocation and workout details will be posted closer to the date. Please let me know if you will be there. Dress warmly, including face covering, warmer-than-usual mittens, wind pants and boot warmers if you have them.\r\n\r\nThose wishing some individual technique drills and comments should plan to be ready to ski by 12:00. The main workout will follow at 12:45.\r\n\r\n[yop_poll id=\"77\"]\r\n\r\n[yop_poll id=\"78\"]\r\n\r\n[yop_poll id=\"79\"]','FRIDAY TRAINING','','inherit','open','closed','','29-revision-v1','','','2015-01-04 21:59:26','2015-01-05 02:59:26','',29,'http://sofits.ca/2015/01/04/29-revision-v1/',0,'revision','',0),(1839,7,'2015-01-04 22:05:30','2015-01-05 03:05:30',' \r\n\r\nJanuary 9, Classic Ski Session:\r\n\r\nLocation and workout details will be posted closer to the date. Please let me know if you will be there. Dress warmly, including face covering, warmer-than-usual mittens, wind pants and boot warmers if you have them.\r\n\r\nThose wishing some individual technique drills and comments should plan to be ready to ski by 12:00. The main workout will follow at 12:45.\r\n\r\n \r\n\r\n[yop_poll id=\"77\"]\r\n\r\n[yop_poll id=\"78\"]\r\n\r\n[yop_poll id=\"79\"]','FRIDAY TRAINING','','inherit','open','closed','','29-revision-v1','','','2015-01-04 22:05:30','2015-01-05 03:05:30','',29,'http://sofits.ca/2015/01/04/29-revision-v1/',0,'revision','',0),(1840,7,'2015-01-04 22:09:29','2015-01-05 03:09:29',' \r\n\r\nJanuary 9, Classic Ski Session:\r\n\r\nLocation and workout details will be posted closer to the date. Please let me know if you will be there. Dress warmly, including face covering, warmer-than-usual mittens, wind pants and boot warmers if you have them. We will start punctually to stay warm!\r\n\r\nThose wishing some individual technique drills and comments should plan to be ready to ski by 12:00. The main workout will follow at 12:45.\r\n\r\n \r\n\r\n[yop_poll id=\"77\"]\r\n\r\n[yop_poll id=\"78\"]\r\n\r\n[yop_poll id=\"79\"]','FRIDAY TRAINING','','inherit','open','closed','','29-revision-v1','','','2015-01-04 22:09:29','2015-01-05 03:09:29','',29,'http://sofits.ca/2015/01/04/29-revision-v1/',0,'revision','',0),(1841,7,'2015-01-04 22:10:31','2015-01-05 03:10:31','\r\n\r\nJan 6, Tuesday Loppet Training, 12:30 p.m. location to be decided.\r\n\r\nJan 12/13 and Jan 19/20 Loppett Training. Jo-Ann needs to reschedule these two practices for Monday afternoon or Tuesday morning, whichever suits the group best.\r\n\r\nFriday Jan 9: Sofits practice with piles of fresh snow, hopefully. CLICK HERE FOR DETAILS, POLLS and UPDATES.\r\n\r\nPrivate or Group Lessons: $$. Classic or Skate, but we need snow first ! Contact Jo-Ann.\r\n\r\nMar 8-10. Gatineau Park Cabin adventure. We have room for one more, $42. for 2 nights. Those not sleeping over can join us on the Monday for an epic ski.\r\n\r\nFri Apr 10: End of Year Awards Party at Sandra\'s','SOFITS CALENDAR','','inherit','open','closed','','1809-revision-v1','','','2015-01-04 22:10:31','2015-01-05 03:10:31','',1809,'http://sofits.ca/2015/01/04/1809-revision-v1/',0,'revision','',0),(1843,7,'2015-01-08 21:50:09','2015-01-09 02:50:09',' \r\n\r\nJanuary 9, Classic Ski Session at P6\r\n\r\n\r\nTechnique drills start right at noon. Workout follows at 12:45. Ski as soon as you arrive.\r\n\r\n \r\n\r\n[yop_poll id=\"77\"]\r\n\r\n[yop_poll id=\"78\"]\r\n\r\n[yop_poll id=\"79\"]','FRIDAY TRAINING','','inherit','open','closed','','29-revision-v1','','','2015-01-08 21:50:09','2015-01-09 02:50:09','',29,'http://sofits.ca/2015/01/08/29-revision-v1/',0,'revision','',0),(1844,7,'2015-01-08 21:52:07','2015-01-09 02:52:07',' \r\n\r\nJanuary 9, Classic Ski Session at P6\r\n\r\n\r\nTechnique drills start right at noon on the access road which leads to the parkway. Workout follows at 12:45. If you arrive a bit late for the workout, turn left on the parkway and go to the top of the second hill.\r\n\r\n \r\n\r\n[yop_poll id=\"77\"]\r\n\r\n[yop_poll id=\"78\"]\r\n\r\n[yop_poll id=\"79\"]','FRIDAY TRAINING','','inherit','open','closed','','29-revision-v1','','','2015-01-08 21:52:07','2015-01-09 02:52:07','',29,'http://sofits.ca/2015/01/08/29-revision-v1/',0,'revision','',0),(1845,7,'2015-01-08 21:52:54','2015-01-09 02:52:54',' \r\n\r\nJanuary 9, Classic Ski Session at P6\r\n\r\n\r\nTechnique drills start right at noon on the access road which leads to the parkway (I\'m going to try to arrive 15 minutes early). Workout follows at 12:45. If you arrive a bit late for the workout, turn left on the parkway and go to the top of the second hill.\r\n\r\n \r\n\r\n[yop_poll id=\"77\"]\r\n\r\n[yop_poll id=\"78\"]\r\n\r\n[yop_poll id=\"79\"]','FRIDAY TRAINING','','inherit','open','closed','','29-revision-v1','','','2015-01-08 21:52:54','2015-01-09 02:52:54','',29,'http://sofits.ca/2015/01/08/29-revision-v1/',0,'revision','',0),(1846,7,'2015-01-12 22:13:36','2015-01-13 03:13:36','January 16, Classic Ski Session at P2 (for the \"P\" challenged, this is the Relais!)\r\n\r\nConditions will be perfect for a second 5 K time trial. Employ your newly honed skills, and enjoy full snow coverage this time! If you weren\'t able to take part in the first one, you will need to (make a wild ) guess as to how long it will take you to ski 5 K. (The previous times are, of course, completely irrelevant as snow conditions and different terrain change everything. )\r\n\r\nA start list will be posted on Thursday night. It will be in pursuit format just as the first one was, but this time based on the results of the first time trial .\r\n\r\nWe will start a group warm up ski punctually at 1:00.\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n ','FRIDAY TRAINING','','inherit','open','closed','','29-revision-v1','','','2015-01-12 22:13:36','2015-01-13 03:13:36','',29,'http://sofits.ca/2015/01/12/29-revision-v1/',0,'revision','',0),(1847,7,'2015-01-12 22:27:32','2015-01-13 03:27:32','January 16, Classic Ski Session at P2 (for the \"P\" challenged, this is the Relais!)\r\n\r\nTiming and conditions will be perfect for a second 5 K time trial. The Gatineau Loppet is just about a month away. Employ your newly honed skills, and enjoy full snow coverage this time! If you weren\'t able to take part in the first time trial, you will need to make a wild guess as to how long it will take you to ski 5 K. (The previous times are, of course, completely irrelevant as snow conditions and different terrain change everything. )\r\n\r\nA start list will be posted on Thursday night. It will be in pursuit format just as the first one was, but this time based on the results of the first time trial .\r\n\r\nWe will start a group warm up ski punctually at 1:00 . I\'ll also provide an alternate workout for those who have been ill in the past week or put you to work helping out with the time trial. I do hope you are all feeling better!\r\n\r\n \r\n\r\n[yop_poll id=\"80\"]\r\n\r\n \r\n\r\n[yop_poll id=\"81\"]\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n ','FRIDAY TRAINING','','inherit','open','closed','','29-revision-v1','','','2015-01-12 22:27:32','2015-01-13 03:27:32','',29,'http://sofits.ca/2015/01/12/29-revision-v1/',0,'revision','',0),(1848,7,'2015-01-12 22:29:41','2015-01-13 03:29:41','\r\n\r\nFriday Jan 16:CLICK HERE FOR DETAILS, POLLS and UPDATES.\r\n\r\nMonday Jan 19: 1:00 Loppett Training.\r\n\r\nPrivate or Group Lessons: $$. Classic or Skate, but we need snow first ! Contact Jo-Ann.\r\n\r\nMar 8-10. Gatineau Park Cabin adventure. We have room for one more, $42. for 2 nights. Those not sleeping over can join us on the Monday for an epic ski.\r\n\r\nFri Apr 10: End of Year Awards Party at Sandra\'s','SOFITS CALENDAR','','inherit','open','closed','','1809-revision-v1','','','2015-01-12 22:29:41','2015-01-13 03:29:41','',1809,'http://sofits.ca/2015/01/12/1809-revision-v1/',0,'revision','',0),(1849,7,'2015-01-12 22:30:33','2015-01-13 03:30:33','\r\n\r\nFriday Jan 16:CLICK HERE FOR DETAILS, POLLS and UPDATES.\r\n\r\nMonday Jan 19: 1:00 Loppett Training.\r\n\r\nPrivate or Group Lessons: $$. Classic or Skate, but we need snow first ! Contact Jo-Ann.\r\n\r\nMar 8-10. Gatineau Park Cabin adventure. We have room for one more, $42. for 2 nights. Those not sleeping over can join us on the Monday for an epic ski.\r\n\r\nFri Apr 10: End of Year Awards Party at Sandra\'s','SOFITS CALENDAR','','inherit','open','closed','','1809-revision-v1','','','2015-01-12 22:30:33','2015-01-13 03:30:33','',1809,'http://sofits.ca/2015/01/12/1809-revision-v1/',0,'revision','',0),(1850,7,'2015-01-12 22:35:15','2015-01-13 03:35:15','','140124_Sofits2','','inherit','open','closed','','140124_sofits2','','','2015-01-12 22:35:15','2015-01-13 03:35:15','',1809,'http://sofits.ca/wp-content/uploads/140124_Sofits2.jpg',0,'attachment','image/jpeg',0),(1851,7,'2015-01-12 22:35:36','2015-01-13 03:35:36','\r\n\r\nFriday Jan 16:CLICK HERE FOR DETAILS, POLLS and UPDATES.\r\n\r\nMonday Jan 19: 1:00 Loppett Training.\r\n\r\nPrivate or Group Lessons: $$. Classic or Skate, but we need snow first ! Contact Jo-Ann.\r\n\r\nMar 8-10. Gatineau Park Cabin adventure. We have room for one more, $42. for 2 nights. Those not sleeping over can join us on the Monday for an epic ski.\r\n\r\nFri Apr 10: End of Year Awards Party at Sandra\'s','SOFITS CALENDAR','','inherit','open','closed','','1809-revision-v1','','','2015-01-12 22:35:36','2015-01-13 03:35:36','',1809,'http://sofits.ca/2015/01/12/1809-revision-v1/',0,'revision','',0),(1852,7,'2015-01-13 08:54:45','2015-01-13 13:54:45','January 16, Classic Ski Session at P2 (for the \"P\" challenged, this is the Relais!)\r\n\r\nTiming and conditions will be perfect for a second 5 K time trial. The Gatineau Loppet is just about a month away. Employ your newly honed skills, and enjoy full snow coverage this time! If you weren\'t able to take part in the first time trial, you will need to make a wild guess as to how long it will take you to ski 5 K. (The previous times are, of course, completely irrelevant as snow conditions and different terrain change everything. )\r\n\r\nA start list will be posted on Thursday night. It will be in pursuit format just as the first one was, but this time based on the results of the first time trial .\r\n\r\nIf anyone is getting over an illness or an injury, the time trial is probably not a good idea for you, but I would be thrilled to have help with the time keeping. It would involve slow skiing and dressing warmly enough to stand around for a max of 40 minutes.\r\n\r\nWe will start a group warm up ski punctually at 1:00 . I\'ll also provide an alternate workout for those who have been ill in the past week (or put you to work !). I do hope you are all feeling better!\r\n\r\n \r\n\r\n[yop_poll id=\"80\"]\r\n\r\n \r\n\r\n[yop_poll id=\"81\"]\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n ','FRIDAY TRAINING','','inherit','open','closed','','29-revision-v1','','','2015-01-13 08:54:45','2015-01-13 13:54:45','',29,'http://sofits.ca/2015/01/13/29-revision-v1/',0,'revision','',0),(1853,7,'2015-01-15 10:54:57','2015-01-15 15:54:57','January 16, Classic Ski Session at P2 (for the \"P\" challenged, this is the Relais!)\r\n\r\nTiming and conditions will be perfect for a second 5 K time trial. The Gatineau Loppet is just about a month away. Employ your newly honed skills, and enjoy full snow coverage this time! If you weren\'t able to take part in the first time trial, you will need to make a wild guess as to how long it will take you to ski 5 K. (The previous times are, of course, completely irrelevant as snow conditions and different terrain change everything. )\r\n\r\nTENTATIVE START LIST IS AT THE BOTTOM OF THIS PAGE. Let me know if your name is missing.\r\n\r\nIf anyone is getting over an illness or an injury, the time trial is probably not a good idea for you, but I would be thrilled to have help with the time keeping. It would involve slow skiing and dressing warmly enough to stand around for a max of 40 minutes.\r\n\r\nPlease arrive nice and early. You will need to warm up slowly and methodically until your start time.\r\n\r\n \r\n\r\n[yop_poll id=\"80\"]\r\n\r\n \r\n\r\n[yop_poll id=\"81\"]\r\n\r\n \r\n
\r\n\r\n
\r\n
Timers: Jo-Ann, Carol and Pat
\r\n
\r\n
\r\n
(Kathy?)
\r\n
\r\n
\r\n
Elaine
\r\n
\r\n
\r\n
Shelley
\r\n
\r\n
\r\n
Mary Lou
\r\n
\r\n
\r\n
Penny
\r\n
\r\n
\r\n
Sandra
\r\n
\r\n
\r\n
Joanne
\r\n
\r\n
\r\n
Barbara
\r\n
\r\n
\r\n
Rosy
\r\n
\r\n
\r\n
Meryl
\r\n
\r\n
\r\n
Anne
\r\n
\r\n
\r\n
Ila
\r\n
\r\n
\r\n
Susan R.
\r\n
\r\n
\r\n
Liz S.
\r\n
\r\n
\r\n
Julie
\r\n
\r\n
\r\n
Janice
\r\n
\r\n
\r\n
Margaret
\r\n
\r\n
\r\n
Annemarieke
\r\n
\r\n
\r\n
??? Cary/Liz R/\r\n\r\nMary Lou/Pauline/Susan O
\r\n
\r\n\r\n
\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n ','FRIDAY TRAINING','','inherit','open','closed','','29-revision-v1','','','2015-01-15 10:54:57','2015-01-15 15:54:57','',29,'http://sofits.ca/2015/01/15/29-revision-v1/',0,'revision','',0),(1854,7,'2015-01-15 10:55:46','2015-01-15 15:55:46','January 16, Classic Ski Session at P2 (for the \"P\" challenged, this is the Relais!)\r\n\r\nTiming and conditions will be perfect for a second 5 K time trial. The Gatineau Loppet is just about a month away. Employ your newly honed skills, and enjoy full snow coverage this time! If you weren\'t able to take part in the first time trial, you will need to make a wild guess as to how long it will take you to ski 5 K. (The previous times are, of course, completely irrelevant as snow conditions and different terrain change everything. )\r\n\r\nTENTATIVE START LIST IS AT THE BOTTOM OF THIS PAGE. Let me know if your name is missing.\r\n\r\nIf anyone is getting over an illness or an injury, the time trial is probably not a good idea for you, but I would be thrilled to have help with the time keeping. It would involve slow skiing and dressing warmly enough to stand around for a max of 40 minutes.\r\n\r\nPlease arrive nice and early. You will need to warm up slowly and methodically until your start time.\r\n\r\n \r\n\r\n[yop_poll id=\"80\"]\r\n\r\n \r\n\r\n[yop_poll id=\"81\"]\r\n\r\n \r\n
\r\n\r\n
\r\n
Timers: Jo-Ann, Carol and Pat
\r\n
\r\n
\r\n
(Kathy?)
\r\n
\r\n
\r\n
Elaine
\r\n
\r\n
\r\n
Shelley
\r\n
\r\n
\r\n
Mary Lou
\r\n
\r\n
\r\n
Penny
\r\n
\r\n
\r\n
Sandra
\r\n
\r\n
\r\n
Joanne
\r\n
\r\n
\r\n
Barbara
\r\n
\r\n
\r\n
Rosy
\r\n
\r\n
\r\n
Meryl
\r\n
\r\n
\r\n
Anne
\r\n
\r\n
\r\n
Ila
\r\n
\r\n
\r\n
Susan R.
\r\n
\r\n
\r\n
Liz S.
\r\n
\r\n
\r\n
Julie
\r\n
\r\n
\r\n
Janice
\r\n
\r\n
\r\n
Margaret
\r\n
\r\n
\r\n
Annemarieke
\r\n
\r\n
\r\n
??? Cary/Liz R/???Mary Lou/Pauline/Susan O
\r\n
\r\n\r\n
\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n ','FRIDAY TRAINING','','inherit','open','closed','','29-revision-v1','','','2015-01-15 10:55:46','2015-01-15 15:55:46','',29,'http://sofits.ca/2015/01/15/29-revision-v1/',0,'revision','',0),(1855,7,'2015-01-15 10:57:02','2015-01-15 15:57:02','January 16, Classic Ski Session at P2 (for the \"P\" challenged, this is the Relais!)\r\n\r\nTiming and conditions will be perfect for a second 5 K time trial. The Gatineau Loppet is just about a month away. Employ your newly honed skills, and enjoy full snow coverage this time! If you weren\'t able to take part in the first time trial, you will need to make a wild guess as to how long it will take you to ski 5 K. (The previous times are, of course, completely irrelevant as snow conditions and different terrain change everything. )\r\n\r\nTENTATIVE START LIST IS AT THE BOTTOM OF THIS PAGE. Let me know if your name is missing.\r\n\r\nIf anyone is getting over an illness or an injury, the time trial is probably not a good idea for you, but I would be thrilled to have help with the time keeping. It would involve slow skiing and dressing warmly enough to stand around for a max of 40 minutes.\r\n\r\nPlease arrive nice and early. You will need to warm up slowly and methodically until your start time.\r\n\r\n \r\n\r\n[yop_poll id=\"80\"]\r\n\r\n \r\n\r\n[yop_poll id=\"81\"]\r\n\r\n \r\n
\r\n\r\n
\r\n
Timers: Jo-Ann, Carol and Pat\r\n\r\n??? Cary, Liz R, Mary Lou, Pauline and Susan O
\r\n
\r\n
\r\n
(Kathy?)
\r\n
\r\n
\r\n
Elaine
\r\n
\r\n
\r\n
Shelley
\r\n
\r\n
\r\n
Mary Lou
\r\n
\r\n
\r\n
Penny
\r\n
\r\n
\r\n
Sandra
\r\n
\r\n
\r\n
Joanne
\r\n
\r\n
\r\n
Barbara
\r\n
\r\n
\r\n
Rosy
\r\n
\r\n
\r\n
Meryl
\r\n
\r\n
\r\n
Anne
\r\n
\r\n
\r\n
Ila
\r\n
\r\n
\r\n
Susan R.
\r\n
\r\n
\r\n
Liz S.
\r\n
\r\n
\r\n
Julie
\r\n
\r\n
\r\n
Janice
\r\n
\r\n
\r\n
Margaret
\r\n
\r\n
\r\n
Annemarieke
\r\n
\r\n
\r\n
\r\n
\r\n\r\n
\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n ','FRIDAY TRAINING','','inherit','open','closed','','29-revision-v1','','','2015-01-15 10:57:02','2015-01-15 15:57:02','',29,'http://sofits.ca/2015/01/15/29-revision-v1/',0,'revision','',0),(1856,7,'2015-01-15 11:18:08','2015-01-15 16:18:08','January 16, Classic Ski Session at P2 (for the \"P\" challenged, this is the Relais!)\r\n\r\nTiming and conditions will be perfect for a second 5 K time trial. The Gatineau Loppet is just about a month away. Employ your newly honed skills, and enjoy full snow coverage this time! If you weren\'t able to take part in the first time trial, you will need to make a wild guess as to how long it will take you to ski 5 K. (The previous times are, of course, completely irrelevant as snow conditions and different terrain change everything. )\r\n\r\nTENTATIVE START LIST IS AT THE BOTTOM OF THIS PAGE. Let me know if your name is missing.\r\n\r\nIf anyone is getting over an illness or an injury, the time trial is probably not a good idea for you, but I would be thrilled to have help with the time keeping. It would involve slow skiing and dressing warmly enough to stand around for a max of 40 minutes.\r\n\r\nPlease arrive nice and early. You will need to warm up slowly and methodically until your start time.\r\n\r\n \r\n\r\n[yop_poll id=\"80\"]\r\n\r\n \r\n\r\n[yop_poll id=\"81\"]\r\n\r\n \r\n
\r\n\r\n
\r\n
Timers: Jo-Ann, Carol and Pat??? Cary, Fay, Pauline and Susan O
\r\n
\r\n
\r\n
(Kathy?)
\r\n
\r\n
\r\n
Elaine
\r\n
\r\n
\r\n
Shelley
\r\n
\r\n
\r\n
Mary Lou
\r\n
\r\n
\r\n
Penny
\r\n
\r\n
\r\n
Sandra
\r\n
\r\n
\r\n
Joanne
\r\n
\r\n
\r\n
Barbara
\r\n
\r\n
\r\n
Rosy
\r\n
\r\n
\r\n
Meryl
\r\n
\r\n
\r\n
Anne
\r\n
\r\n
\r\n
Ila
\r\n
\r\n
\r\n
Susan R.
\r\n
\r\n
\r\n
Liz S.
\r\n
\r\n
\r\n
Julie
\r\n
\r\n
\r\n
Janice
\r\n
\r\n
\r\n
Margaret
\r\n
\r\n
\r\n
Annemarieke
\r\n
\r\n
\r\n
\r\n
\r\n\r\n
\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n ','FRIDAY TRAINING','','inherit','open','closed','','29-revision-v1','','','2015-01-15 11:18:08','2015-01-15 16:18:08','',29,'http://sofits.ca/2015/01/15/29-revision-v1/',0,'revision','',0),(1857,7,'2015-01-15 21:35:47','2015-01-16 02:35:47','WARM UP: Leave P2 at or before 1:00. Time Trial starts at 1:30. Ski slowly out to the parkway (aprox 2 K) , turn left and ski in zone 2 (not too fast) to the snowed-in Hickory Trail Parking lot, which is long after the intersection to trail 2aprox 2 more K. For the last 5 minutes do a series of 15 second fast-as-you-can sprints followed by 1 minute or 2 minutes easy. Continue doing these until your start time so that you are completely warmed up and raring to go when it\'s your time to start. And don\'t forget to press start and stop!\r\n\r\n \r\n
Timers: Jo-Ann, Carol and Pat??? Cary, Fay, Pauline and Susan O
\r\n
\r\n
\r\n
(Kathy?)
\r\n
\r\n
\r\n
Elaine
\r\n
\r\n
\r\n
Shelley
\r\n
\r\n
\r\n
Mary Lou
\r\n
\r\n
\r\n
Penny
\r\n
\r\n
\r\n
Sandra
\r\n
\r\n
\r\n
Joanne
\r\n
\r\n
\r\n
Barbara
\r\n
\r\n
\r\n
Rosy
\r\n
\r\n
\r\n
Meryl
\r\n
\r\n
\r\n
Anne
\r\n
\r\n
\r\n
Ila
\r\n
\r\n
\r\n
Susan R.
\r\n
\r\n
\r\n
Liz S.
\r\n
\r\n
\r\n
Julie
\r\n
\r\n
\r\n
Janice
\r\n
\r\n
\r\n
Margaret
\r\n
\r\n
\r\n
Annemarieke
\r\n
\r\n
\r\n
\r\n
\r\n\r\n
\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n ','FRIDAY TRAINING','','inherit','open','closed','','29-revision-v1','','','2015-01-15 21:35:47','2015-01-16 02:35:47','',29,'http://sofits.ca/2015/01/15/29-revision-v1/',0,'revision','',0),(1858,7,'2015-01-15 21:43:05','2015-01-16 02:43:05','WARM UP: Leave P2 at or before 1:00. (If you are a slower skier, aim for 12:45) Time Trial starts at 1:30. Ski slowly out to the parkway (aprox 2 K) , turn left and ski in zone 2 (not too fast) to the snowed-in Hickory Trail Parking lot, which is long after the intersection to trail 2aprox 2 more K. For the last 5 minutes do a series of 15 second fast-as-you-can sprints followed by 1 minute or 2 minutes easy. Continue doing these until your start time so that you are completely warmed up and raring to go when it\'s your time to start. And don\'t forget to press start and stop!\r\n
\r\n\r\n
\r\n
\r\n
START TIME (begins at 1:30)\r\n
\r\n
\r\n
\r\n
\r\n
\r\n
\r\n
\r\n
Annemarieke
\r\n
00:00
\r\n
\r\n
\r\n
Margaret
\r\n
00:30
\r\n
\r\n
\r\n
Elaine
\r\n
01:00
\r\n
\r\n
\r\n
Shelley
\r\n
01:30
\r\n
\r\n
\r\n
Cary
\r\n
02:00
\r\n
\r\n
\r\n
Mary Lou
\r\n
02:30
\r\n
\r\n
\r\n
Liz R.
\r\n
03:00
\r\n
\r\n
\r\n
Penny
\r\n
03:30
\r\n
\r\n
\r\n
Sandra
\r\n
04:00
\r\n
\r\n
\r\n
Joanne
\r\n
04:30
\r\n
\r\n
\r\n
Barbara
\r\n
05:00
\r\n
\r\n
\r\n
Rosy
\r\n
05:30
\r\n
\r\n
\r\n
Meryl
\r\n
06:00
\r\n
\r\n
\r\n
Anne
\r\n
06:30
\r\n
\r\n
\r\n
Susan O.
\r\n
07:00
\r\n
\r\n
\r\n
Liz S.
\r\n
07:30
\r\n
\r\n
\r\n
Julie
\r\n
08:00
\r\n
\r\n
\r\n
Janice
\r\n
08:30
\r\n
\r\n
\r\n
Maggie
\r\n
09:00
\r\n
\r\n
\r\n
\r\n
09:30
\r\n
\r\n
\r\n
\r\n
10:30
\r\n
\r\n\r\n
','FRIDAY TRAINING','','inherit','open','closed','','29-revision-v1','','','2015-01-15 21:43:05','2015-01-16 02:43:05','',29,'http://sofits.ca/2015/01/15/29-revision-v1/',0,'revision','',0),(1859,7,'2015-01-15 21:46:02','2015-01-16 02:46:02','WARM UP: Leave P2 at or before 1:00. (If you are a slower skier, aim for 12:45) Time Trial starts at 1:30. Ski slowly out to the parkway (aprox 2 K) , turn left and ski in zone 2 (not too fast) to the snowed-in Hickory Trail Parking lot, which is long after the intersection to trail 2aprox 2 more K. For the last 5 minutes do a series of 15 second fast-as-you-can sprints followed by 1 minute or 2 minutes easy. Continue doing these until your start time so that you are completely warmed up and raring to go when it\'s your time to start. And don\'t forget to press start and stop!\r\n\r\nThe time trial route is : Hickory Trail to the guard rail (you have to touch it !) at the base of the Pink Lake Trail, and then back to the Hickory Trail. 2.5 k each way.\r\n
\r\n\r\n
\r\n
\r\n
START TIME (begins at 1:30)\r\n
\r\n
\r\n
\r\n
\r\n
\r\n
\r\n
\r\n
Annemarieke
\r\n
00:00
\r\n
\r\n
\r\n
Margaret
\r\n
00:30
\r\n
\r\n
\r\n
Elaine
\r\n
01:00
\r\n
\r\n
\r\n
Shelley
\r\n
01:30
\r\n
\r\n
\r\n
Cary
\r\n
02:00
\r\n
\r\n
\r\n
Mary Lou
\r\n
02:30
\r\n
\r\n
\r\n
Liz R.
\r\n
03:00
\r\n
\r\n
\r\n
Penny
\r\n
03:30
\r\n
\r\n
\r\n
Sandra
\r\n
04:00
\r\n
\r\n
\r\n
Joanne
\r\n
04:30
\r\n
\r\n
\r\n
Barbara
\r\n
05:00
\r\n
\r\n
\r\n
Rosy
\r\n
05:30
\r\n
\r\n
\r\n
Meryl
\r\n
06:00
\r\n
\r\n
\r\n
Anne
\r\n
06:30
\r\n
\r\n
\r\n
Susan O.
\r\n
07:00
\r\n
\r\n
\r\n
Liz S.
\r\n
07:30
\r\n
\r\n
\r\n
Julie
\r\n
08:00
\r\n
\r\n
\r\n
Janice
\r\n
08:30
\r\n
\r\n
\r\n
Maggie
\r\n
09:00
\r\n
\r\n
\r\n
\r\n
09:30
\r\n
\r\n
\r\n
\r\n
10:30
\r\n
\r\n\r\n
','FRIDAY TRAINING','','inherit','open','closed','','29-revision-v1','','','2015-01-15 21:46:02','2015-01-16 02:46:02','',29,'http://sofits.ca/2015/01/15/29-revision-v1/',0,'revision','',0),(1860,7,'2015-01-15 21:48:59','2015-01-16 02:48:59','\r\n\r\nFriday Jan 16:CLICK HERE FOR FINAL START LIST and INFO FOR TOMORROW.\r\n\r\nMonday Jan 19: 1:00 Loppett Training.\r\n\r\nPrivate or Group Lessons: $$. Classic or Skate, but we need snow first ! Contact Jo-Ann.\r\n\r\nMar 8-10. Gatineau Park Cabin adventure. We have room for one more, $42. for 2 nights. Those not sleeping over can join us on the Monday for an epic ski.\r\n\r\nFri Apr 10: End of Year Awards Party at Sandra\'s','SOFITS CALENDAR','','inherit','open','closed','','1809-revision-v1','','','2015-01-15 21:48:59','2015-01-16 02:48:59','',1809,'http://sofits.ca/2015/01/15/1809-revision-v1/',0,'revision','',0),(1861,7,'2015-01-15 21:49:14','2015-01-16 02:49:14','\r\n\r\nFriday Jan 16:FINAL START LIST and INFO FOR TOMORROW.\r\n\r\nMonday Jan 19: 1:00 Loppett Training.\r\n\r\nPrivate or Group Lessons: $$. Classic or Skate, but we need snow first ! Contact Jo-Ann.\r\n\r\nMar 8-10. Gatineau Park Cabin adventure. We have room for one more, $42. for 2 nights. Those not sleeping over can join us on the Monday for an epic ski.\r\n\r\nFri Apr 10: End of Year Awards Party at Sandra\'s','SOFITS CALENDAR','','inherit','open','closed','','1809-revision-v1','','','2015-01-15 21:49:14','2015-01-16 02:49:14','',1809,'http://sofits.ca/2015/01/15/1809-revision-v1/',0,'revision','',0),(1862,7,'2015-01-15 21:53:25','2015-01-16 02:53:25','WARM UP: Leave P2 at or before 1:00. (If you are a slower skier, aim for 12:45) Time Trial starts at 1:30. Ski slowly out to the parkway (aprox 2 K) , turn left and ski in zone 2 (not too fast) to the snowed-in Hickory Trail Parking lot, which is long after the intersection to trail 2aprox 2 more K. For the last 5 minutes do a series of 15 second fast-as-you-can sprints followed by 1 minute or 2 minutes easy. Continue doing these until your start time so that you are completely warmed up and raring to go when it\'s your time to start. And don\'t forget to press start and stop!\r\n\r\nThe time trial route is : Hickory Trail to the guard rail (you have to touch it !) at the base of the Pink Lake Trail, and then back to the Hickory Trail. 2.5 k each way.\r\n\r\nWhen you have finished the time trial immediately start a slow cooldown ski and continue skiing until everyone has finished the time trial (aprox 2:15 or so). Don\'t plan to hang out at the finish line! Then we will all ski back to the parking lot together. Bring dry, warm clothes to change into as well as a snack.\r\n
','RESULTS','','inherit','open','closed','','1865-revision-v1','','','2015-01-17 15:29:42','2015-01-17 20:29:42','',1865,'http://sofits.ca/2015/01/17/1865-revision-v1/',0,'revision','',0),(1885,7,'2015-01-17 15:32:12','2015-01-17 20:32:12','\r\n\r\nTIME RESULTS FROM JAN 16 are HERE\r\n\r\nMonday Jan 19: 1:00 Loppett Training.\r\n\r\nPrivate or Group Lessons: $$. Classic or Skate, but we need snow first ! Contact Jo-Ann.\r\n\r\nMar 8-10. Gatineau Park Cabin adventure. We have room for one more, $42. for 2 nights. Those not sleeping over can join us on the Monday for an epic ski.\r\n\r\nFri Apr 10: End of Year Awards Party at Sandra\'s','SOFITS CALENDAR','','inherit','open','closed','','1809-revision-v1','','','2015-01-17 15:32:12','2015-01-17 20:32:12','',1809,'http://sofits.ca/2015/01/17/1809-revision-v1/',0,'revision','',0),(1886,7,'2015-01-17 15:37:24','2015-01-17 20:37:24','\r\n\r\nTIME RESULTS FROM JAN 16 are HERE A huge thank you to everyone who pitched in to help, especially to Pat and Carol who claimed they had great fun, and stayed warm while helping with the timing - that great team spirit really defines SOFITS. Thanks also to the many others who volunteered to help. A very special thanks to Penny who spent a lot of time doing magical formulas to generate the professional \"Cross Country Canada\" results (even when I kept asking for more and more things!).\r\n\r\nMonday Jan 19: 1:00 Loppett Training.\r\n\r\nPrivate or Group Lessons: $$. Classic or Skate, but we need snow first ! Contact Jo-Ann.\r\n\r\nMar 8-10. Gatineau Park Cabin adventure. We have room for one more, $42. for 2 nights. Those not sleeping over can join us on the Monday for an epic ski.\r\n\r\nFri Apr 10: End of Year Awards Party at Sandra\'s','SOFITS CALENDAR','','inherit','open','closed','','1809-revision-v1','','','2015-01-17 15:37:24','2015-01-17 20:37:24','',1809,'http://sofits.ca/2015/01/17/1809-revision-v1/',0,'revision','',0),(1887,7,'2015-01-17 15:50:19','2015-01-17 20:50:19','','Sofits_Jan-16-2015','','inherit','open','closed','','sofits_jan-16-2015','','','2015-01-17 15:50:19','2015-01-17 20:50:19','',1809,'http://sofits.ca/wp-content/uploads/Sofits_Jan-16-2015.jpg',0,'attachment','image/jpeg',0),(1888,7,'2015-01-17 15:50:32','2015-01-17 20:50:32','\r\n\r\nTIME RESULTS FROM JAN 16 are HERE A huge thank you to everyone who pitched in to help, especially to Pat and Carol who claimed they had great fun, and stayed warm while helping with the timing - that great team spirit really defines SOFITS. Thanks also to the many others who volunteered to help. A very special thanks to Penny who spent a lot of time doing magical formulas to generate the professional \"Cross Country Canada\" results (even when I kept asking for more and more things!).\r\n\r\nMonday Jan 19: 1:00 Loppett Training.\r\n\r\nPrivate or Group Lessons: $$. Classic or Skate, but we need snow first ! Contact Jo-Ann.\r\n\r\nMar 8-10. Gatineau Park Cabin adventure. We have room for one more, $42. for 2 nights. Those not sleeping over can join us on the Monday for an epic ski.\r\n\r\nFri Apr 10: End of Year Awards Party at Sandra\'s','SOFITS CALENDAR','','inherit','open','closed','','1809-revision-v1','','','2015-01-17 15:50:32','2015-01-17 20:50:32','',1809,'http://sofits.ca/2015/01/17/1809-revision-v1/',0,'revision','',0),(1889,7,'2015-01-17 15:52:37','2015-01-17 20:52:37','
\r\n
\r\n
(Scroll down to the very bottom to see all the Sofits\' results for 2014-2015) and thanks, Penny, for doing all this!
\r\n
\"That which can be measured can be improved\".
\r\n \r\n
Time Trial #2 Jan 16, 2015
\r\n
Conditions: Minus 13, very windy and cold. Sunny, excellent conditions, with fresh, \" slow\" snow.
\r\n
Aprox 4.98 k P2, Hickory Trail to Pink Lake guard rail and back
','RESULTS','','inherit','open','closed','','1865-revision-v1','','','2015-01-17 15:53:09','2015-01-17 20:53:09','',1865,'http://sofits.ca/2015/01/17/1865-revision-v1/',0,'revision','',0),(1891,7,'2015-01-20 08:59:27','2015-01-20 13:59:27','January 23, 12:45 at P5.\r\n\r\nWe will have red, blue and green groups this week. I am not allowed to exert my leg while skiing, so I will be (freezing and) focussing on basic technique instruction for those in the green group. The people in the green group will be who I feel will benefit most from intruction, as well as those who have requested a lesson. I hope everyone in the green group can make it out to practice, as good technique is the thing that will define our group as we ski into out 80\'s and 90\'s. The blue group will be given drills and a 13 k loop to ski. The red group will be given a challenging hill workout on Penguin Hill, among other things.\r\n\r\nGroup lists and details to follow.\r\n\r\n \r\n\r\n[yop_poll id=\"83\"]\r\n\r\n \r\n\r\n[yop_poll id=\"82\"]\r\n\r\n \r\n\r\n ','FRIDAY TRAINING','','inherit','open','closed','','29-revision-v1','','','2015-01-20 08:59:27','2015-01-20 13:59:27','',29,'http://sofits.ca/2015/01/20/29-revision-v1/',0,'revision','',0),(1892,7,'2015-01-20 08:59:48','2015-01-20 13:59:48','
January 23, 12:45 at P5.
\r\nWe will have red, blue and green groups this week. I am not allowed to exert my leg while skiing, so I will be (freezing and) focussing on basic technique instruction for those in the green group. The people in the green group will be who I feel will benefit most from intruction, as well as those who have requested a lesson. I hope everyone in the green group can make it out to practice, as good technique is the thing that will define our group as we ski into out 80\'s and 90\'s. The blue group will be given drills and a 13 k loop to ski. The red group will be given a challenging hill workout on Penguin Hill, among other things.\r\n\r\nGroup lists and details to follow.\r\n\r\n \r\n\r\n[yop_poll id=\"83\"]\r\n\r\n \r\n\r\n[yop_poll id=\"82\"]\r\n\r\n \r\n\r\n ','FRIDAY TRAINING','','inherit','open','closed','','29-revision-v1','','','2015-01-20 08:59:48','2015-01-20 13:59:48','',29,'http://sofits.ca/2015/01/20/29-revision-v1/',0,'revision','',0),(1893,7,'2015-01-20 09:01:45','2015-01-20 14:01:45','
January 23, 12:45 at P5.
\r\nWe will have red, blue and green groups this week. I am not allowed to exert my leg while skiing, so I will be (freezing and) focussing on basic technique instruction for those in the green group. The people in the green group will be those Sofits who I feel will benefit most from intruction, as well as those who have requested a lesson. I hope everyone in the green group can make it out to practice, as good technique is the one thing that I hope will define our group as we ski into out 80\'s and 90\'s. The blue group will be given drills and a 13 k loop to ski. The red group will be given a challenging hill workout on Penguin Hill, among other things.\r\n\r\nGroup lists and details to follow.\r\n\r\n \r\n\r\n[yop_poll id=\"83\"]\r\n\r\n \r\n\r\n[yop_poll id=\"82\"]\r\n\r\n \r\n\r\n ','FRIDAY TRAINING','','inherit','open','closed','','29-revision-v1','','','2015-01-20 09:01:45','2015-01-20 14:01:45','',29,'http://sofits.ca/2015/01/20/29-revision-v1/',0,'revision','',0),(1894,7,'2015-01-20 09:07:29','2015-01-20 14:07:29','\r\n\r\nFRIDAY FEBRUARY 23: CLICK HERE FOR DETAILS AND POLLS\r\n\r\nPrivate or Group Lessons: $$. Classic or Skate, Contact Jo-Ann.\r\n\r\nMar 8-10. Gatineau Park Cabin adventure. We have room for one more, $42. for 2 nights. Those not sleeping over can join us on the Monday for an epic ski.\r\n\r\nFri Apr 10: End of Year Awards Party at Sandra\'s','SOFITS CALENDAR','','inherit','open','closed','','1809-revision-v1','','','2015-01-20 09:07:29','2015-01-20 14:07:29','',1809,'http://sofits.ca/2015/01/20/1809-revision-v1/',0,'revision','',0),(1895,7,'2015-01-20 09:10:20','2015-01-20 14:10:20','
January 23, 12:45 at P5.
\r\nWe will have red, blue and green groups this week. I am not allowed to exert my leg while skiing, so I will be (freezing and) focussing on basic technique instruction for those in the green group. The people in the green group will be those Sofits who I feel will benefit most from instruction, as well as those who have requested a lesson. I hope everyone in the green group can make it out to practice, as good technique is the one thing that I hope will define our group as we ski into out 80\'s and 90\'s. The blue group will be given drills and a 13 k loop to ski. The red group will be given a challenging hill workout on Penguin Hill, among other things.\r\n\r\nGroup lists and details to follow.\r\n\r\n \r\n\r\n[yop_poll id=\"83\"]\r\n\r\n \r\n\r\n[yop_poll id=\"82\"]\r\n\r\n \r\n\r\n ','FRIDAY TRAINING','','inherit','open','closed','','29-revision-v1','','','2015-01-20 09:10:20','2015-01-20 14:10:20','',29,'http://sofits.ca/2015/01/20/29-revision-v1/',0,'revision','',0),(1896,7,'2015-01-20 09:11:02','2015-01-20 14:11:02','
January 23, 12:45 at P5.
\r\nWe will have red, blue and green groups this week. I am not allowed to exert my leg while skiing, so I will be (freezing and) focussing on basic technique instruction for those in the green group. The people in the green group will be those Sofits who I feel will benefit most from instruction, as well as those who have requested a lesson. I hope everyone in the green group can make it out to practice, as good technique is the one thing that I hope will define our group as we ski into our 80\'s and 90\'s. The blue group will be given drills and a 13 k loop to ski. The red group will be given a challenging hill workout on Penguin Hill, among other things.\r\n\r\nGroup lists and details to follow.\r\n\r\n \r\n\r\n[yop_poll id=\"83\"]\r\n\r\n \r\n\r\n[yop_poll id=\"82\"]\r\n\r\n \r\n\r\n ','FRIDAY TRAINING','','inherit','open','closed','','29-revision-v1','','','2015-01-20 09:11:02','2015-01-20 14:11:02','',29,'http://sofits.ca/2015/01/20/29-revision-v1/',0,'revision','',0),(1897,7,'2015-01-20 09:12:10','2015-01-20 14:12:10','
January 23, 12:45 at P5.
\r\nWe will have red, blue and green groups this week. I am not allowed to exert my leg while skiing, so I will be (freezing and) focussing on basic technique instruction for those in the green group. The people in the green group will be those Sofits who I feel will benefit most from instruction, as well as those who have requested a lesson. I hope everyone in the green group can make it out to practice, as good technique is the one thing that I hope will define our group as we ski into our 80\'s and 90\'s. The blue group will be given drills and a 13 k loop to ski. The red group will be given a challenging hill workout on Penguin Hill, among other things.\r\n\r\nGroup lists and details to follow.\r\n\r\n \r\n\r\n[yop_poll id=\"83\"]\r\n\r\n \r\n\r\n[yop_poll id=\"82\"]\r\n\r\n \r\n\r\n ','FRIDAY TRAINING','','inherit','open','closed','','29-revision-v1','','','2015-01-20 09:12:10','2015-01-20 14:12:10','',29,'http://sofits.ca/2015/01/20/29-revision-v1/',0,'revision','',0),(1898,7,'2015-01-20 09:13:20','2015-01-20 14:13:20','
January 23, 12:45 at P5.
\r\n \r\n\r\nWe will have red, blue and green groups this week. I am not allowed to exert my leg while skiing, so I will be (freezing and) focussing on basic technique instruction for those in the green group. The people in the green group will be those Sofits who I feel will benefit most from instruction, as well as those who have requested a lesson. I hope everyone in the green group can make it out to practice, as good technique is the one thing that I hope will define our group as we ski into our 80\'s and 90\'s. The blue group will be given drills and a 13 k loop to ski. The red group will be given a challenging hill workout on Penguin Hill, among other things.\r\n\r\nGroup lists and details to follow.\r\n\r\n \r\n\r\n[yop_poll id=\"83\"]\r\n\r\n \r\n\r\n[yop_poll id=\"82\"]\r\n\r\n \r\n\r\n ','FRIDAY TRAINING','','inherit','open','closed','','29-revision-v1','','','2015-01-20 09:13:20','2015-01-20 14:13:20','',29,'http://sofits.ca/2015/01/20/29-revision-v1/',0,'revision','',0),(1899,7,'2015-01-20 16:25:35','2015-01-20 21:25:35','
January 23, 12:45 at P5.
\r\n \r\n\r\nWe will have red, purple, blue, aqua and greengroups this week. I am not allowed to exert my leg while skiing, so I will be (freezing and) focussing on basic technique instruction for those in the green group. The people in the green group will be those Sofits who I feel will benefit most from instruction, as well as those who have requested a lesson. I hope everyone in the green group can make it out to practice, as good technique is the one thing that I hope will define our group as we ski into our 80\'s and 90\'s. The blue group will be given drills and a 13 k loop to ski. The red group will be given a challenging hill workout on Penguin Hill, among other things.\r\n\r\nGroup lists and details to follow.\r\n\r\n \r\n\r\n[yop_poll id=\"83\"]\r\n\r\n \r\n\r\n[yop_poll id=\"82\"]\r\n\r\n \r\n
\r\n \r\n\r\nWe will have red, purple, blue, aqua and greengroups this week. I am not allowed to exert my leg while skiing, so I will focus on basic technique instruction for those in the green group. The people in the green group will be those Sofits who I feel will benefit most from instruction, as well as those who have requested a lesson. The AQUA group is also welcome to instruction or can join the BLUE group. I hope everyone in the green group can make it out to practice, as good technique is the one thing that I hope will define our group as we ski into our 80\'s and 90\'s. The blue group will be given drills and a 13 k loop to ski. The red group will be given a challenging hill workout on Penguin Hill, among other things.\r\n\r\n[yop_poll id=\"83\"]\r\n\r\n[yop_poll id=\"82\"]\r\n\r\n \r\n
\r\n \r\n\r\nWe will have red, purple, blue, aqua and greengroups this week. I am not allowed to exert my leg while skiing, so I will focus on basic technique instruction for those in the green group. The people in the green group will be those Sofits who I feel will benefit most from instruction, as well as those who have requested a lesson. The AQUA group is also welcome to instruction or can join the BLUE group. I hope everyone in the green group can make it out to practice, as good technique is the one thing that I hope will define our group as we ski into our 80\'s and 90\'s. The blue group will be given drills and a 13 k loop to ski. The red group will be given a challenging hill workout on Penguin Hill, among other things.\r\n\r\n[yop_poll id=\"83\"]\r\n\r\n[yop_poll id=\"82\"]\r\n\r\n \r\n
\r\n \r\n\r\nWe will have red, purple, blue, aqua and greengroups this week. I am not allowed to exert my leg while skiing, so I will focus on basic technique instruction for those in the green group. The people in the green group will be those Sofits who I feel will benefit most from instruction, as well as those who have requested a lesson. I hope everyone in the green group can make it out to practice, as good technique is the one thing that I hope will define our group as we ski into our 80\'s and 90\'s. The groups are simply a suggestion. Feel free to regroup as suits you.\r\n\r\n[yop_poll id=\"83\"]\r\n\r\n[yop_poll id=\"82\"]\r\n\r\n \r\n
\r\n\r\n
\r\n
\r\n
GREEN -ski tips
\r\n
\r\n
\r\n
AQUA ski tips or blue
\r\n
\r\n
\r\n
BLUE: drills, and 13K loop
\r\n
\r\n
\r\n
PURPLE: choose red or blue or have a social ski\r\n
\r\n \r\n\r\nWe will have red, purple, blue, aqua and greengroups this week!!! I am not allowed to exert my leg while skiing, so I will focus on basic technique instruction for those in the green (and possibly aqua) group(s). The people in the green group will be those Sofits who I feel will benefit most from instruction, as well as those who have requested a lesson. I hope everyone in the green group can make it out to practice, as good technique is the one thing that I hope will define our group as we ski into our 80\'s and 90\'s. The groups are simply a suggestion. Feel free to regroup as suits you.\r\n\r\n[yop_poll id=\"83\"]\r\n\r\n[yop_poll id=\"82\"]\r\n\r\n \r\n
\r\n\r\n
\r\n
\r\n
GREEN -ski tips
\r\n
\r\n
\r\n
AQUA ski tips or blue
\r\n
\r\n
\r\n
BLUE: drills, and 13K loop
\r\n
\r\n
\r\n
PURPLE: choose red or blue or have a social ski\r\n
\r\n \r\n\r\nWe will have red, purple, blue, aqua and greengroups this week!!! I am not allowed to exert my leg while skiing, so I will focus on basic technique instruction for those in the green (and possibly aqua) group(s). The people in the green group will be those Sofits who I feel will benefit most from instruction, as well as those who have requested a lesson. I hope everyone in the green group can make it out to practice, as good technique is the one thing that I hope will define our group as we ski into our 80\'s and 90\'s. The groups are simply a suggestion. Feel free to regroup as suits you.\r\n\r\n[yop_poll id=\"83\"]\r\n\r\n[yop_poll id=\"82\"]\r\n\r\n \r\n
\r\n\r\n
\r\n
\r\n
GREEN -ski tips
\r\n
\r\n
\r\n
AQUA ski tips or go BLUE\r\n
\r\n
\r\n
\r\n
BLUE: drills, and 13K loop
\r\n
\r\n
\r\n
PURPLE: choose RED or BLUE or have a social ski\r\n
\r\n \r\n\r\nWe will have red, purple, blue, aqua and greengroups this week!!! I am not allowed to exert my leg while skiing, so I will focus on basic technique instruction for those in the green (and possibly aqua) group(s). The people in the green group will be those Sofits who I feel will benefit most from instruction, as well as those who have requested a lesson. I hope everyone in the green group can make it out to practice, as good technique is the one thing that I hope will define our group as we ski into our 80\'s and 90\'s. The groups are simply a suggestion. Feel free to regroup as suits you.\r\n\r\n[yop_poll id=\"83\"]\r\n\r\n[yop_poll id=\"82\"]\r\n\r\n \r\n
\r\n\r\n
\r\n
\r\n
GREEN -ski tips
\r\n
\r\n
\r\n
AQUA ski tips or go BLUE\r\n
\r\n
\r\n
\r\n
BLUE: drills, and 13K loop
\r\n
\r\n
\r\n
PURPLE: choose RED or BLUE or have a social ski\r\n
\r\nWorkout for the red group and any wannabe racers\r\n\r\nParkway Warm Up -\r\n10 minutes ZONE 1 (not 2)\r\n3 x 20 second - \"all out sprints, with 2 minutes easy in between\r\n\r\nHills:Stay on Penguin Hill for the all of this part:\r\nUphills zone 4 effort , finish every up hill with 10 seconds of sprint bounding\r\nDownhill Recovery 1/2 to same length as preceeding interval, but stay on Penguin Hill! Be sure your heart rate goes down before starting back up.\r\n1 min -2 min -3 min -4 min -5 min\r\n\r\nAt the end of the 5 minute hill, continue along Ridge Road in zone 1 (or low zone 2, not higher)\r\nAim to step turn all the downhills, unless they are treacherous and icy.\r\n\r\nSki down Fortune to the Doldrums:\r\nDouble Pole the Doldrums\r\nIf this is too difficult you can bail by skiing legs only. \r\n\r\nSki in zone 1 ( not 2) back to P5.\r\n\r\n[yop_poll id=\"83\"]\r\n\r\n[yop_poll id=\"82\"]\r\n\r\n \r\n
\r\n\r\n
\r\n
\r\n
GREEN -ski tips
\r\n
\r\n
\r\n
AQUA ski tips or go BLUE\r\n
\r\n
\r\n
\r\n
BLUE: drills, and 13K loop
\r\n
\r\n
\r\n
PURPLE: choose RED or BLUE or have a social ski\r\n
\r\nWorkout for the red group and any wannabe racers\r\n\r\nParkway Warm Up -\r\n10 minutes ZONE 1 (not 2)\r\n3 x 20 second - \"all out sprints, with 2 minutes easy in between\r\n\r\nHills:Stay on Penguin Hill for the all of this part:\r\nUphills zone 4 effort , finish every up hill with 10 seconds of sprint bounding\r\nDownhill Recovery 1/2 to same length as preceeding interval, but stay on Penguin Hill! Be sure your heart rate goes down before starting back up.\r\n1 min -2 min -3 min -4 min -5 min\r\n\r\nAt the end of the 5 minute hill, continue along Ridge Road in zone 1 (or low zone 2, not higher)\r\nAim to step turn all the downhills, unless they are treacherous and icy.\r\n\r\nSki down Fortune to the Doldrums:\r\nDouble Pole the Doldrums\r\nIf this is too difficult you can bail by skiing legs only. \r\n\r\nSki in zone 1 ( not 2) back to P5.\r\n\r\n \r\n\r\nWorkout for the Blue Group:\r\n\r\nBasically a social ski loop with some specific things to throw in. If you aren\'t chatting the whole time, focus on early kick and hands extending past the hips.\r\n\r\nWarm Up: 10 minutes zone 1 on the parkway. (this means easy, no heavy breathing)\r\n\r\nSki up Penguin with as little effort as possible. Turn right onto Ridge Road (#1) If conditions are good, step turn the downhills. Try to stay in the track coming down the Fortune Parkway.\r\n\r\nWhen you reach the Doldrums, include these 2 things:\r\n\r\n6 x 1 minute of double poling, 6 x 20 \"cycles\" of single sticking, and 10 minutes of legs only. \r\n\r\nCross over at Meech Lake Road in zone 1 and continue on to P5.\r\n\r\n[yop_poll id=\"83\"]\r\n\r\n[yop_poll id=\"82\"]\r\n\r\n \r\n
\r\n\r\n
\r\n
\r\n
GREEN -ski tips
\r\n
\r\n
\r\n
AQUA ski tips or go BLUE\r\n
\r\n
\r\n
\r\n
BLUE: drills, and 13K loop
\r\n
\r\n
\r\n
PURPLE: choose RED or BLUE or have a social ski\r\n
\r\nWorkout for the red group and any wannabe racers\r\n\r\nParkway Warm Up -\r\n10 minutes ZONE 1 (not 2)\r\n3 x 20 second - \"all out sprints, with 2 minutes easy in between\r\n\r\nHills:Stay on Penguin Hill for the all of this part:\r\nUphills zone 4 effort , finish every up hill with 10 seconds of sprint bounding\r\nDownhill Recovery 1/2 to same length as preceeding interval, but stay on Penguin Hill! Be sure your heart rate goes down before starting back up.\r\n1 min -2 min -3 min -4 min -5 min\r\n\r\nAt the end of the 5 minute hill, continue along Ridge Road in zone 1 (or low zone 2, not higher)\r\nAim to step turn all the downhills, unless they are treacherous and icy.\r\n\r\nSki down Fortune to the Doldrums:\r\nDouble Pole the Doldrums\r\nIf this is too difficult you can bail by skiing legs only. \r\n\r\nSki in zone 1 ( not 2) back to P5.\r\n\r\n \r\n\r\nWorkout for the Blue Group:\r\n\r\nBasically a social ski loop with some specific things to throw in. If you aren\'t chatting the whole time, focus on early kick and hands extending past the hips.\r\n\r\nWarm Up: 10 minutes zone 1 on the parkway. (this means easy, no heavy breathing)\r\n\r\nSki up Penguin with as little effort as possible. Turn right onto Ridge Road (#1) If conditions are good, step turn the downhills. Try to stay in the track coming down the Fortune Parkway.\r\n\r\nWhen you reach the Doldrums, include these 2 things:\r\n\r\n6 x 1 minute of double poling, 6 x 20 \"cycles\" of single sticking, and 10 minutes of legs only. \r\n\r\nCross over at Meech Lake Road in zone 1 and continue on to P5.\r\n\r\nTechnique analysis for Green Group:\r\n\r\nFocus on weight shift, early kick, improved poling, foot placement. Videotaping is optional.\r\n\r\n[yop_poll id=\"83\"]\r\n\r\n[yop_poll id=\"82\"]\r\n\r\n \r\n
\r\n\r\n
\r\n
\r\n
GREEN -ski tips
\r\n
\r\n
\r\n
AQUA ski tips or go BLUE\r\n
\r\n
\r\n
\r\n
BLUE: drills, and 13K loop
\r\n
\r\n
\r\n
PURPLE: choose RED or BLUE or have a social ski\r\n
\r\nWorkout for the red group and any wannabe racers\r\n\r\nParkway Warm Up -\r\n10 minutes ZONE 1 (not 2)\r\n3 x 20 second - \"all out sprints, with 2 minutes easy in between\r\n\r\nHills:Stay on Penguin Hill for the all of this part:\r\nUphills zone 4 effort , finish every up hill with 10 seconds of sprint bounding\r\nDownhill Recovery 1/2 to same length as preceeding interval, but stay on Penguin Hill! Be sure your heart rate goes down before starting back up.\r\n1 min -2 min -3 min -4 min -5 min\r\n\r\nAt the end of the 5 minute hill, continue along Ridge Road in zone 1 (or low zone 2, not higher)\r\nAim to step turn all the downhills, unless they are treacherous and icy.\r\n\r\nSki down Fortune to the Doldrums:\r\nDouble Pole the Doldrums\r\nIf this is too difficult you can bail by skiing legs only. \r\n\r\nSki in zone 1 ( not 2) back to P5.\r\n\r\n \r\n\r\nWorkout for the Blue Group:\r\n\r\nBasically a social ski loop with some specific things to throw in. If you aren\'t chatting the whole time, focus on early kick and hands extending past the hips.\r\n\r\nWarm Up: 10 minutes zone 1 on the parkway. (this means easy, no heavy breathing)\r\n\r\nSki up Penguin with as little effort as possible. Turn right onto Ridge Road (#1) If conditions are good, step turn the downhills. Try to stay in the track coming down the Fortune Parkway.\r\n\r\nWhen you reach the Doldrums, include these 2 things:\r\n\r\n6 x 1 minute of double poling, 6 x 20 \"cycles\" of single sticking, and 10 minutes of legs only. \r\n\r\nCross over at Meech Lake Road in zone 1 and continue on to P5.\r\n\r\nTechnique analysis for Green Group:\r\n\r\nFocus on weight shift, early kick, improved poling, foot placement. Videotaping is optional.\r\n\r\n[yop_poll id=\"83\"]\r\n\r\n[yop_poll id=\"82\"]\r\n\r\n \r\n
\r\n\r\n
\r\n
\r\n
GREEN -ski tips
\r\n
\r\n
\r\n
AQUA ski tips or go BLUE\r\n
\r\n
\r\n
\r\n
BLUE: drills, and 13K loop
\r\n
\r\n
\r\n
PURPLE: choose RED or BLUE or have a social ski\r\n
\r\nWorkout for the red group and any wannabe racers\r\n\r\nParkway Warm Up -\r\n10 minutes ZONE 1 (not 2)\r\n3 x 20 second - \"all out sprints, with 2 minutes easy in between\r\n\r\nHills:Stay on Penguin Hill for the all of this part:\r\nUphills zone 4 effort , finish every up hill with 10 seconds of sprint bounding\r\nDownhill Recovery 1/2 to same length as preceeding interval, but stay on Penguin Hill! Be sure your heart rate goes down before starting back up.\r\n1 min -2 min -3 min -4 min -5 min\r\n\r\nAt the end of the 5 minute hill, continue along Ridge Road in zone 1 (or low zone 2, not higher)\r\nAim to step turn all the downhills, unless they are treacherous and icy.\r\n\r\nSki down Fortune to the Doldrums:\r\nDouble Pole the Doldrums\r\nIf this is too difficult you can bail by skiing legs only. \r\n\r\nSki in zone 1 ( not 2) back to P5.\r\n\r\n \r\n\r\nWorkout for the Blue Group:\r\n\r\nBasically a social ski loop with some specific things to throw in. If you aren\'t chatting the whole time, focus on early kick and hands extending past the hips.\r\n\r\nWarm Up: 10 minutes zone 1 on the parkway. (this means easy, no heavy breathing)\r\n\r\nSki up Penguin with as little effort as possible. Turn right onto Ridge Road (#1) If conditions are good, step turn the downhills. Try to stay in the track coming down the Fortune Parkway.\r\n\r\nWhen you reach the Doldrums, include these 2 things:\r\n\r\n6 x 1 minute of double poling, 6 x 20 \"cycles\" of single sticking, and 10 minutes of legs only. \r\n\r\nCross over at Meech Lake Road in zone 1 and continue on to P5.\r\n\r\nTechnique analysis for Green Group:\r\n\r\nFocus on weight shift, early kick, improved poling, foot placement. Videotaping is optional.\r\n\r\n[yop_poll id=\"83\"]\r\n\r\n[yop_poll id=\"82\"]\r\n\r\n \r\n
\r\n\r\n
\r\n
\r\n
GREEN -ski tips
\r\n
\r\n
\r\n
AQUA ski tips or go BLUE\r\n
\r\n
\r\n
\r\n
BLUE: drills, and 13K loop
\r\n
\r\n
\r\n
PURPLE: choose RED or BLUE or have a social ski\r\n
\r\nWorkout for the red group and any wannabe racers\r\n\r\nParkway Warm Up -\r\n10 minutes ZONE 1 (not 2)\r\n3 x 20 second - \"all out sprints, with 2 minutes easy in between\r\n\r\nHills:Stay on Penguin Hill for the all of this part:\r\nUphills zone 4 effort , finish every up hill with 10 seconds of sprint bounding\r\nDownhill Recovery 1/2 to same length as preceeding interval, but stay on Penguin Hill! Be sure your heart rate goes down before starting back up.\r\n1 min -2 min -3 min -4 min -5 min\r\n\r\nAt the end of the 5 minute hill, continue along Ridge Road in zone 1 (or low zone 2, not higher)\r\nAim to step turn all the downhills, unless they are treacherous and icy.\r\n\r\nSki down Fortune to the Doldrums:\r\nDouble Pole the Doldrums\r\nIf this is too difficult you can bail by skiing legs only. \r\n\r\nSki in zone 1 ( not 2) back to P5.\r\n\r\n \r\n\r\nWorkout for the Blue Group:\r\n\r\nBasically a social ski loop with some specific things to throw in. If you aren\'t chatting the whole time, focus on early kick and hands extending past the hips.\r\n\r\nWarm Up: 10 minutes zone 1 on the parkway. (this means easy, no heavy breathing)\r\n\r\nSki up Penguin with as little effort as possible. Turn right onto Ridge Road (#1) If conditions are good, step turn the downhills. Try to stay in the track coming down the Fortune Parkway.\r\n\r\nWhen you reach the Doldrums, include these 2 things:\r\n\r\n6 x 1 minute of double poling, 6 x 20 \"cycles\" of single sticking, and 10 minutes of legs only. \r\n\r\nCross over at Meech Lake Road in zone 1 and continue on to P5.\r\n\r\nTechnique analysis for Green Group:\r\n\r\nFocus on weight shift, early kick, improved poling, foot placement. Videotaping is optional.\r\n\r\n[yop_poll id=\"83\"]\r\n\r\n[yop_poll id=\"82\"]\r\n\r\n \r\n
\r\n\r\n
\r\n
\r\n
GREEN -ski tips
\r\n
\r\n
\r\n
AQUA ski tips or go BLUE\r\n
\r\n
\r\n
\r\n
BLUE: drills, and 13K loop
\r\n
\r\n
\r\n
PURPLE: choose RED or BLUE or have a social ski\r\n
\r\nWorkout for the red group and any wannabe racers\r\n\r\nParkway Warm Up -\r\n10 minutes ZONE 1 (not 2)\r\n3 x 20 second - \"all out sprints, with 2 minutes easy in between\r\n\r\nHills:Stay on Penguin Hill for the all of this part:\r\nUphills zone 4 effort , finish every up hill with 10 seconds of sprint bounding\r\nDownhill Recovery 1/2 to same length as preceeding interval, but stay on Penguin Hill! Be sure your heart rate goes down before starting back up.\r\n1 min -2 min -3 min -4 min -5 min\r\n\r\nAt the end of the 5 minute hill, continue along Ridge Road in zone 1 (or low zone 2, not higher)\r\nAim to step turn all the downhills, unless they are treacherous and icy.\r\n\r\nSki down Fortune to the Doldrums:\r\nDouble Pole the Doldrums\r\nIf this is too difficult you can bail by skiing legs only. \r\n\r\nSki in zone 1 ( not 2) back to P5.\r\n\r\n \r\n\r\nWorkout for the Blue Group:\r\n\r\nBasically a social ski loop with some specific things to throw in. If you aren\'t chatting the whole time, focus on early kick and hands extending past the hips.\r\n\r\nWarm Up: 10 minutes zone 1 on the parkway. (this means easy, no heavy breathing)\r\n\r\nSki up Penguin with as little effort as possible. Turn right onto Ridge Road (#1) If conditions are good, step turn the downhills. Try to stay in the track coming down the Fortune Parkway.\r\n\r\nWhen you reach the Doldrums, include these 2 things:\r\n\r\n6 x 1 minute of double poling, 6 x 20 \"cycles\" of single sticking, and 10 minutes of legs only. \r\n\r\nCross over at Meech Lake Road in zone 1 and continue on to P5.\r\n\r\nTechnique analysis for Green Group:\r\n\r\nFocus on weight shift, early kick, improved poling, foot placement. Videotaping is optional.\r\n\r\n[yop_poll id=\"83\"]\r\n\r\n[yop_poll id=\"82\"]\r\n\r\n \r\n
\r\n\r\n
\r\n
\r\n
GREEN -ski tips
\r\n
\r\n
\r\n
AQUA ski tips or go BLUE\r\n
\r\n
\r\n
\r\n
BLUE: drills, and 13K loop
\r\n
\r\n
\r\n
PURPLE: choose RED or BLUE or have a social ski\r\n
\r\nWorkout for the red group and any wannabe racers\r\n\r\nParkway Warm Up -\r\n10 minutes ZONE 1 (not 2)\r\n3 x 20 second - \"all out sprints, with 2 minutes easy in between\r\n\r\nHills:Stay on Penguin Hill for the all of this part:\r\nUphills zone 4 effort , finish every up hill with 10 seconds of sprint bounding\r\nDownhill Recovery 1/2 to same length as preceeding interval, but stay on Penguin Hill! Be sure your heart rate goes down before starting back up.\r\n1 min -2 min -3 min -4 min -5 min\r\n\r\nAt the end of the 5 minute hill, continue along Ridge Road in zone 1 (or low zone 2, not higher)\r\nAim to step turn all the downhills, unless they are treacherous and icy.\r\n\r\nSki down Fortune to the Doldrums:\r\nDouble Pole the Doldrums\r\nIf this is too difficult you can bail by skiing legs only. \r\n\r\nSki in zone 1 ( not 2) back to P5.\r\n\r\n \r\n\r\nWorkout for the Blue Group:\r\n\r\nBasically a social ski loop with some specific things to throw in. If you aren\'t chatting the whole time, focus on early kick and hands extending past the hips.\r\n\r\nWarm Up: 10 minutes zone 1 on the parkway. (this means easy, no heavy breathing)\r\n\r\nSki up Penguin with as little effort as possible. Turn right onto Ridge Road (#1) If conditions are good, step turn the downhills. Try to stay in the track coming down the Fortune Parkway.\r\n\r\nWhen you reach the Doldrums, include these 2 things:\r\n\r\n6 x 1 minute of double poling, 6 x 20 \"cycles\" of single sticking, and 10 minutes of legs only. \r\n\r\nCross over at Meech Lake Road in zone 1 and continue on to P5.\r\n\r\nTechnique analysis for Green Group:\r\n\r\nFocus on weight shift, early kick, improved poling, foot placement. Videotaping is optional.\r\n\r\n[yop_poll id=\"83\"]\r\n\r\n[yop_poll id=\"82\"]\r\n\r\n \r\n
\r\n\r\n
\r\n
\r\n
GREEN -ski tips
\r\n
\r\n
\r\n
AQUA ski tips or go BLUE\r\n
\r\n
\r\n
\r\n
BLUE: drills, and 13K loop
\r\n
\r\n
\r\n
PURPLE: choose RED or BLUE or have a social ski\r\n
\r\nWorkout for the red group and any wannabe racers\r\n\r\nParkway Warm Up -\r\n10 minutes ZONE 1 (not 2)\r\n3 x 20 second - \"all out sprints, with 2 minutes easy in between\r\n\r\nHills:Stay on Penguin Hill for the all of this part:\r\nUphills zone 4 effort , finish every up hill with 10 seconds of sprint bounding\r\nDownhill Recovery 1/2 to same length as preceeding interval, but stay on Penguin Hill! Be sure your heart rate goes down before starting back up.\r\n1 min -2 min -3 min -4 min -5 min\r\n\r\nAt the end of the 5 minute hill, continue along Ridge Road in zone 1 (or low zone 2, not higher)\r\nAim to step turn all the downhills, unless they are treacherous and icy.\r\n\r\nSki down Fortune to the Doldrums:\r\nDouble Pole the Doldrums\r\nIf this is too difficult you can bail by skiing legs only. \r\n\r\nSki in zone 1 ( not 2) back to P5.\r\n\r\n \r\n\r\nWorkout for the Blue Group:\r\n\r\nBasically a social ski loop with some specific things to throw in. If you aren\'t chatting the whole time, focus on early kick and hands extending past the hips.\r\n\r\nWarm Up: 10 minutes zone 1 on the parkway. (this means easy, no heavy breathing)\r\n\r\nSki up Penguin with as little effort as possible. Turn right onto Ridge Road (#1) If conditions are good, step turn the downhills. Try to stay in the track coming down the Fortune Parkway.\r\n\r\nWhen you reach the Doldrums, include these 2 things:\r\n\r\n6 x 1 minute of double poling, 6 x 20 \"cycles\" of single sticking, and 10 minutes of legs only. \r\n\r\nCross over at Meech Lake Road in zone 1 and continue on to P5.\r\n\r\nTechnique analysis for Green Group:\r\n\r\nFocus on weight shift, early kick, improved poling, foot placement. Videotaping is optional.\r\n\r\n[yop_poll id=\"83\"]\r\n\r\n[yop_poll id=\"82\"]\r\n\r\n \r\n
\r\n\r\n
\r\n
\r\n
GREEN -ski tips
\r\n
\r\n
\r\n
AQUA ski tips or go BLUE\r\n
\r\n
\r\n
\r\n
BLUE: drills, and 13K loop
\r\n
\r\n
\r\n
PURPLE: choose RED or BLUE or have a social ski\r\n
\r\nWorkout for the red group and any wannabe racers\r\n\r\nParkway Warm Up -\r\n10 minutes ZONE 1 (not 2)\r\n3 x 20 second - \"all out sprints, with 2 minutes easy in between\r\n\r\nHills:Stay on Penguin Hill for the all of this part:\r\nUphills zone 4 effort , finish every up hill with 10 seconds of sprint bounding\r\nDownhill Recovery 1/2 to same length as preceeding interval, but stay on Penguin Hill! Be sure your heart rate goes down before starting back up.\r\n1 min -2 min -3 min -4 min -5 min\r\n\r\nAt the end of the 5 minute hill, continue along Ridge Road in zone 1 (or low zone 2, not higher)\r\nAim to step turn all the downhills, unless they are treacherous and icy.\r\n\r\nSki down Fortune to the Doldrums:\r\nDouble Pole the Doldrums\r\nIf this is too difficult you can bail by skiing legs only. \r\n\r\nSki in zone 1 ( not 2) back to P5.\r\n\r\n \r\n\r\nWorkout for the Blue Group:\r\n\r\nBasically a social ski loop with some specific things to throw in. If you aren\'t chatting the whole time, focus on early kick and hands extending past the hips.\r\n\r\nWarm Up: 10 minutes zone 1 on the parkway. (this means easy, no heavy breathing)\r\n\r\nSki up Penguin with as little effort as possible. Turn right onto Ridge Road (#1) If conditions are good, step turn the downhills. Try to stay in the track coming down the Fortune Parkway.\r\n\r\nWhen you reach the Doldrums, include these 2 things:\r\n\r\n6 x 1 minute of double poling, 6 x 20 \"cycles\" of single sticking, and 10 minutes of legs only. \r\n\r\nCross over at Meech Lake Road in zone 1 and continue on to P5.\r\n\r\nTechnique analysis for Green Group:\r\n\r\nFocus on weight shift, early kick, improved poling, foot placement. Videotaping is optional.\r\n\r\n[yop_poll id=\"83\"]\r\n\r\n[yop_poll id=\"82\"]\r\n\r\n \r\n
\r\n\r\n
\r\n
\r\n
GREEN -ski tips
\r\n
\r\n
\r\n
AQUA ski tips or go BLUE\r\n
\r\n
\r\n
\r\n
BLUE: drills, and 13K loop
\r\n
\r\n
\r\n
PURPLE: choose RED or BLUE or have a social ski\r\n
\r\nWorkout for the red group and any wannabe racers\r\n\r\nParkway Warm Up -\r\n10 minutes ZONE 1 (not 2)\r\n3 x 20 second - \"all out sprints, with 2 minutes easy in between\r\n\r\nHills:Stay on Penguin Hill for the all of this part:\r\nUphills zone 4 effort , finish every up hill with 10 seconds of sprint bounding\r\nDownhill Recovery 1/2 to same length as preceeding interval, but stay on Penguin Hill! Be sure your heart rate goes down before starting back up.\r\n1 min -2 min -3 min -4 min -5 min\r\n\r\nAt the end of the 5 minute hill, continue along Ridge Road in zone 1 (or low zone 2, not higher)\r\nAim to step turn all the downhills, unless they are treacherous and icy.\r\n\r\nSki down Fortune to the Doldrums:\r\nDouble Pole the Doldrums\r\nIf this is too difficult you can bail by skiing legs only. \r\n\r\nSki in zone 1 ( not 2) back to P5.\r\n\r\n \r\n\r\nWorkout for the Blue Group:\r\n\r\nBasically a social ski loop with some specific things to throw in. If you aren\'t chatting the whole time, focus on early kick and hands extending past the hips.\r\n\r\nWarm Up: 10 minutes zone 1 on the parkway. (this means easy, no heavy breathing)\r\n\r\nSki up Penguin with as little effort as possible. Turn right onto Ridge Road (#1) If conditions are good, step turn the downhills. Try to stay in the track coming down the Fortune Parkway.\r\n\r\nWhen you reach the Doldrums, include these 2 things:\r\n\r\n6 x 1 minute of double poling, 6 x 20 \"cycles\" of single sticking, and 10 minutes of legs only. \r\n\r\nCross over at Meech Lake Road in zone 1 and continue on to P5.\r\n\r\nTechnique analysis for Green Group:\r\n\r\nFocus on weight shift, early kick, improved poling, foot placement. Videotaping is optional.\r\n\r\n[yop_poll id=\"83\"]\r\n\r\n[yop_poll id=\"82\"]\r\n\r\n \r\n
\r\nNotice that there are TWO locations this week. More detailed workouts will follow later in the week.\r\n\r\nGreen group will be videotaped by Liz R at P8. At 1:30 the group will adjourn to my house for the video \"presentation\". If anyone else has not yet been videotaped this year but would like to be, simply add your name to the green VIDEO poll and be at P8 at noon.\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n[yop_poll id=\"83\"]\r\n\r\n[yop_poll id=\"82\"]\r\n\r\n \r\n
\r\nNotice that there are TWO locations this week, and 3 polls! More detailed workouts will follow later in the week.\r\n\r\nGreen group will be videotaped by Liz R at P8. At 1:30 the group will adjourn to my house for the video \"presentation\". If anyone else has not yet been videotaped this year but would like to be, simply add your name to the green VIDEO poll and be at P8 at noon.\r\n\r\nBlue (and or purple) groups will have some drills and some distance.\r\n\r\nRed (and or purple groups will have drills, hills and thrills\r\n\r\n[yop_poll id=\"84\"]\r\n\r\n \r\n\r\n[yop_poll id=\"85\"]\r\n\r\n \r\n\r\n[yop_poll id=\"86\"]\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n
\r\nNotice that there are TWO locations this week, and 3 polls! More detailed workouts will follow later in the week.\r\n\r\nGreen group will be videotaped by Liz R (and possibly Barbara or Carol) at P8. At 1:30 the group will adjourn to my house for the video \"presentation\". If anyone else has not yet been videotaped this year but would like to be, simply add your name to the green VIDEO poll and be at P8 at noon.\r\n\r\nBlue (and or purple) groups will have some drills and some distance.\r\n\r\nRed (and or purple groups will have drills, hills and thrills\r\n\r\n[yop_poll id=\"84\"]\r\n\r\n \r\n\r\n[yop_poll id=\"85\"]\r\n\r\n \r\n\r\n[yop_poll id=\"86\"]\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n
\r\nNotice that there are TWO locations this week, and 3 polls! More detailed workouts will follow later in the week.\r\n\r\nGreen group will be videotaped by Liz R (and possibly Barbara or Carol) at P8. At 1:30 the group will adjourn to my house for the video \"presentation\". If anyone else has not yet been videotaped this year but would like to be, simply add your name to the green VIDEO poll and be at P8 at noon.\r\n\r\nBlue (and or purple) groups will have some drills and some distance.\r\n\r\nRed (and or purple groups will have drills, hills and thrills\r\n\r\n[yop_poll id=\"84\"]\r\n\r\n \r\n\r\n[yop_poll id=\"85\"]\r\n\r\n \r\n\r\n[yop_poll id=\"86\"]\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n
\r\nNotice that there are TWO locations this week, and 3 polls! More detailed workouts will follow later in the week.\r\n\r\nGreen group will be videotaped by Liz R (and possibly Barbara or Carol) at P8. At 1:30 the group will adjourn to my house for the video \"presentation\". If anyone else has not yet been videotaped this year but would like to be, simply add your name to the green VIDEO poll and be at P8 at noon.\r\n\r\nBlue (and or purple) groups will have some drills and some distance.\r\n\r\nRed (and or purple groups will have drills, hills and thrills\r\n\r\n[yop_poll id=\"84\"]\r\n\r\n \r\n\r\n[yop_poll id=\"85\"]\r\n\r\n \r\n\r\n[yop_poll id=\"86\"]\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n
\r\nNotice that there are TWO locations this week, and 3 polls! More detailed workouts will follow later in the week.\r\n\r\nGreen group will be videotaped by Liz R (and possibly Barbara or Carol) at P8. At 1:30 the group will adjourn to my house for the video \"presentation\". If anyone else has not yet been videotaped this year but would like to be, simply add your name to the green VIDEO poll and be at P8 at noon.\r\n\r\nBlue (and or purple) groups will have some drills and some distance.\r\n\r\nRed (and or purple groups will have drills, hills and thrills\r\n\r\n[yop_poll id=\"84\"]\r\n\r\n \r\n\r\n[yop_poll id=\"85\"]\r\n\r\n \r\n\r\n[yop_poll id=\"86\"]\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n
\r\nNotice that there are TWO locations this week, and 3 polls! More detailed workouts will follow later in the week.\r\n\r\nGreen group will be videotaped by Liz R (and possibly Barbara or Carol) at P8. At 1:30 the group will adjourn to my house for the video analysis. If anyone else has not yet been videotaped this year but would like to be, simply add your name to the green VIDEO poll and be at P8 at noon. Lou and Penny are in the green group, but I just couldn\'t fit them hastily onto the same line!\r\n\r\nBlue (and or purple) groups will have some drills and some distance.\r\n\r\nRed (and or purple groups will have drills, hills and thrills\r\n\r\n[yop_poll id=\"84\"]\r\n\r\n \r\n\r\n[yop_poll id=\"85\"]\r\n\r\n \r\n\r\n[yop_poll id=\"86\"]\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n
\r\nNote that there are 3 polls! More detailed workouts will follow later in the week.\r\n\r\nGreen group will be videotaped by Liz R (and possibly Barbara or Carol) at P9. At 1:30 the group will adjourn to my house for the video analysis. If anyone else has not yet been videotaped this year but would like to be, simply add your name to the green VIDEO poll and be at P8 at noon. Lou and Penny are in the green group, but I just couldn\'t fit them hastily onto the same line!\r\n\r\nBlue (and or purple) groups will have some drills and some distance.\r\n\r\nRed (and or purple groups will have drills, hills and thrills\r\n\r\n[yop_poll id=\"84\"]\r\n\r\n \r\n\r\n[yop_poll id=\"85\"]\r\n\r\n \r\n\r\n[yop_poll id=\"86\"]\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n
\r\nNote that there are 3 polls! More detailed workouts will follow later in the week.\r\n\r\nGreen group will be videotaped by Liz R (and possibly Barbara or Carol) at P9. At 1:30 the group will adjourn to my house for the video analysis. If anyone else has not yet been videotaped this year but would like to be, simply add your name to the green VIDEO poll. (Lou and Penny are in the green group, but I just couldn\'t fit them in!)\r\n\r\nBlue (and or purple) groups will have some drills and some distance.\r\n\r\nRed (and or purple groups will have drills, hills and thrills\r\n\r\n[yop_poll id=\"84\"]\r\n\r\n \r\n\r\n[yop_poll id=\"85\"]\r\n\r\n \r\n\r\n[yop_poll id=\"86\"]\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n
\r\n\r\n
\r\n
\r\n
GREEN
\r\n
P8
\r\n
-Technique videotaping
\r\n
Liz R.
\r\n
\r\n
\r\n
\r\n
\r\n
\r\n
\r\n
BLUE:\r\n
\r\n
P6
\r\n
Drills distance
\r\n
\r\n
\r\n
PURPLE:
\r\n
P6
\r\n
Go for a Ski
\r\n
or join
\r\n
blue or red\r\n
\r\n
\r\n
\r\n
RED:
\r\n
P6
\r\n
Lactate Threshold, race pace, etc. P6
\r\n
\r\n
\r\n
\r\n
Liz S.
\r\n
Mary Lou?
\r\n
\r\n
Anne
\r\n
\r\n
\r\n
Bonnie
\r\n
\r\n
\r\n
Annemarieke
\r\n
\r\n
\r\n
\r\n
\r\n
Marg
\r\n
\r\n
Penny?
\r\n
Rosy
\r\n
\r\n
Yvonne
\r\n
\r\n
Pat
\r\n
\r\n
\r\n
Shelley
\r\n
\r\n
\r\n
Carol
\r\n
\r\n
Janey
\r\n
\r\n
Kathy
\r\n
\r\n
\r\n
\r\n
\r\n
Sandra
\r\n
\r\n
\r\n
Julie
\r\n
Sharon
\r\n
\r\n
Maggie
\r\n
\r\n
\r\n
\r\n
\r\n
Marie-France
\r\n
\r\n
\r\n
Meryl
\r\n
\r\n
Linda
\r\n
\r\n
\r\n
Elaine
\r\n
\r\n
\r\n
Susan R.
\r\n
\r\n
\r\n
\r\n
\r\n
\r\n
Joanne
\r\n
\r\n
Janice
\r\n
\r\n
\r\n
\r\n
\r\n
Pauline
\r\n
\r\n
Barbara?
\r\n
\r\n
\r\n
\r\n
\r\n
Cary
\r\n
\r\n
Fay
\r\n
\r\n
\r\n
\r\n
\r\n
Susan O.
\r\n
\r\n
Ila
\r\n
\r\n
\r\n
\r\n
\r\n
Jennifer
\r\n
\r\n
\r\n
\r\n
\r\n
\r\n\r\n
','FRIDAY TRAINING','','inherit','open','closed','','29-revision-v1','','','2015-01-25 20:10:45','2015-01-26 01:10:45','',29,'http://sofits.ca/2015/01/25/29-revision-v1/',0,'revision','',0),(1927,7,'2015-01-25 20:14:05','2015-01-26 01:14:05','\r\n\r\nFRIDAY JANUARY 30: CLICK HERE FOR DETAILS AND POLLS\r\n\r\nMar 8-10. Gatineau Park Cabin adventure. We have room for one more, $42. for 2 nights. Those not sleeping over can join us on the Monday for an epic ski. Although the cabin has been booked, food and other arrangements still need to be orgainized by the participants.\r\n\r\nFri Apr 10: End of Year Awards Party at Sandra\'s','SOFITS CALENDAR','','inherit','open','closed','','1809-revision-v1','','','2015-01-25 20:14:05','2015-01-26 01:14:05','',1809,'http://sofits.ca/2015/01/25/1809-revision-v1/',0,'revision','',0),(1928,7,'2015-01-29 22:21:40','2015-01-30 03:21:40','
January 30, 12:00 at P9\r\n
\r\nDiagonal Stride and Double Pole Videotaping ( videographers Liz R and Barbara)\r\n\r\n(in this order - let me know if anyone else needs to go early). Pauline, Cary, Anne, Julie, Ila, Susan R, Marg M, Marie-France, Shelley, Liz S, Mary Lou, Rosy (?), Liz R. Meet at P9, ready to ski by noon, follow Liz and Barbara\'s instructions. After the videotaping go skiing. Come to my house anytime after 1:15. The first person coming back should bring the camera!\r\n\r\nBlue Group:\r\n\r\nMeet at P9 at noon. Go skiing and have fun in the new snow. Go up and / or down Burma?!\r\n\r\nRed Group and Racing Wannabees:\r\n\r\nMeet at P9. Be sure you have water and a snack with you. Remember to focus on good technique no matter what zone you are in.\r\n\r\n1. Warm Up by skiing to Fortune Lake, in ZONE 1, then ski back down to P10\r\n\r\n2. Zone 3-4: 2 X 8 minutes up Fortune with 4 - 8 minutes recovery down Fortune. (for a total of 3 Fortune climbs). Note that this should be 6 or more beats below race pace. On the last climb continue on to Gossip Corner. This is an effort based ski, so your heart rate can take a bit of time to register the zone.\r\n\r\n3. 5 X 2 minutes of race pace, from Gossip corner to top of the T (or wherever you end up), with 2 minutes recovery. Do this on a flatter area of the parkway than the lower sections.\r\n\r\n4. ZONE 1 skiing for the rest of the ski. Stop for a quick snack at Huron, and come down Burma if you still have some pep.\r\n\r\n \r\n\r\n[yop_poll id=\"84\"]\r\n\r\n \r\n\r\n[yop_poll id=\"85\"]\r\n\r\n \r\n\r\n[yop_poll id=\"86\"]\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n
\r\nDiagonal Stride and Double Pole Videotaping ( videographers Liz R and Barbara)\r\n\r\n(in this order - let me know if anyone else needs to go early). Pauline, Cary, Anne, Julie, Ila, Susan R, Marg M, Marie-France, Shelley, Liz S, Mary Lou, Rosy (?), Liz R. Meet at P9, ready to ski by noon, follow Liz and Barbara\'s instructions. After the videotaping go skiing. Come to my house anytime after 1:15. The first person coming back should bring the camera!\r\n\r\nBlue Group:\r\n\r\nMeet at P9 at noon. Go skiing and have fun in the new snow. Go up and / or down Burma?!\r\n\r\nRed Group and Racing Wannabees:\r\n\r\nMeet at P9. Be sure you have water and a snack with you. Remember to focus on good technique no matter what zone you are in.\r\n\r\n1. Warm Up by skiing to Fortune Lake, in ZONE 1, then ski back down to P10\r\n\r\n2. Zone 3-4: 2 X 8 minutes up Fortune with 4 - 8 minutes recovery down Fortune. (for a total of 3 Fortune climbs). Note that this should be 6 or more beats below race pace. On the last climb continue on to Gossip Corner. This is an effort based ski, so your heart rate can take a bit of time to register the zone.\r\n\r\n3. 5 X 2 minutes of race pace, from Gossip corner to top of the T (or wherever you end up), with 2 minutes recovery. Do this on a flatter area of the parkway than the lower sections.\r\n\r\n4. ZONE 1 skiing for the rest of the ski. Stop for a quick snack at Huron, and come down Burma if you still have some pep.\r\n\r\n5. Start your recovery tomorrow! Rest up well after today\'s ski!\r\n\r\n \r\n\r\n[yop_poll id=\"84\"]\r\n\r\n \r\n\r\n[yop_poll id=\"85\"]\r\n\r\n \r\n\r\n[yop_poll id=\"86\"]\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n
\r\nDiagonal Stride and Double Pole Videotaping ( videographers Liz R and Barbara)\r\n\r\n(in this order - let me know if anyone else needs to go early, or if I\'ve missed anyone). Pauline, Cary, Anne, Julie, Ila, Susan R, Marg M, Marie-France, Shelley, Liz S, Mary Lou, Rosy (?), Liz R. Meet at P9, ready to ski by noon, follow Liz and Barbara\'s instructions. After the videotaping go skiing. Come to my house anytime after 1:15. The first person coming back should bring the camera!\r\n\r\nBlue Group:\r\n\r\nMeet at P9 at noon. Go skiing and have fun in the new snow. Go up and / or down Burma?!\r\n\r\nRed Group and Racing Wannabees:\r\n\r\nMeet at P9. Be sure you have water and a snack with you. Remember to focus on good technique no matter what zone you are in.\r\n\r\n1. Warm Up by skiing to Fortune Lake, in ZONE 1, then ski back down to P10\r\n\r\n2. Zone 3-4: 2 X 8 minutes up Fortune with 4 - 8 minutes recovery down Fortune. (for a total of 3 Fortune climbs). Note that this should be 6 or more beats below race pace. On the last climb continue on to Gossip Corner. This is an effort based ski, so your heart rate can take a bit of time to register the zone.\r\n\r\n3. 5 X 2 minutes of race pace, from Gossip corner to top of the T (or wherever you end up), with 2 minutes recovery. Do this on a flatter area of the parkway than the lower sections.\r\n\r\n4. ZONE 1 skiing for the rest of the ski. Stop for a quick snack at Huron, and come down Burma if you still have some pep.\r\n\r\n5. Start your recovery tomorrow! Rest up well after today\'s ski!\r\n\r\n \r\n\r\n[yop_poll id=\"84\"]\r\n\r\n \r\n\r\n[yop_poll id=\"85\"]\r\n\r\n \r\n\r\n[yop_poll id=\"86\"]\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n
\r\nDiagonal Stride and Double Pole Videotaping ( videographers Liz R and Barbara)\r\n\r\n(in this order - let me know if anyone else needs to go early, or if I\'ve missed anyone). Pauline, Cary, Anne, Julie, Ila, Susan R, Marg M, Marie-France, Shelley, Liz S, Mary Lou, Rosy (?), Liz R. Meet at P9, ready to ski by noon, follow Liz and Barbara\'s instructions. After the videotaping go skiing. Come to my house anytime after 1:15. The first person coming back should bring the camera!\r\n\r\nBlue Group:\r\n\r\nMeet at P9 at noon. Bring water and a snack with you!! Go skiing and have fun in the new snow. (Go up and down Burma?!)\r\n\r\nRed Group and Racing Wannabees:\r\n\r\nMeet at P9. Be sure you have water and a snack with you. Remember to focus on good technique no matter what zone you are in.\r\n\r\n1. Warm Up by skiing to Fortune Lake, in ZONE 1, then ski back down to P10\r\n\r\n2. Zone 3-4: 2 X 8 minutes up Fortune with 4 - 8 minutes recovery down Fortune. (for a total of 3 Fortune climbs). Note that this should be 6 or more beats below race pace. On the last climb continue on to Gossip Corner. This is an effort based ski, so your heart rate can take a bit of time to register the zone.\r\n\r\n3. 5 X 2 minutes of race pace, from Gossip corner to top of the T (or wherever you end up), with 2 minutes recovery. Do this on a flatter area of the parkway than the lower sections.\r\n\r\n4. ZONE 1 skiing for the rest of the ski. Stop for a quick snack at Huron, and come down Burma if you still have some pep.\r\n\r\n5. Start your recovery tomorrow! Rest up well after today\'s ski!\r\n\r\n \r\n\r\n[yop_poll id=\"84\"]\r\n\r\n \r\n\r\n[yop_poll id=\"85\"]\r\n\r\n \r\n\r\n[yop_poll id=\"86\"]\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n
\r\nDiagonal Stride and Double Pole Videotaping ( videographers Liz R and Barbara)\r\n\r\n(in this order - let me know if anyone else needs to go early, or if I\'ve missed anyone). Pauline, Cary, Anne, Julie, Ila, Susan R, Marg M, Marie-France, Shelley, Liz S, Mary Lou, Rosy (?), Liz R. Meet at P9, ready to ski by noon, follow Liz and Barbara\'s instructions. After the videotaping go skiing. Come to my house anytime after 1:15. The first person coming back should bring the camera!\r\n\r\nBlue Group:\r\n\r\nMeet at P9 at noon. Bring water and a snack with you!! Go skiing and have fun in the new snow. (Go up and down Burma?!)\r\n\r\nRed Group and Racing Wannabees:\r\n\r\nMeet at P9. Be sure you have water and a snack with you. Remember to focus on good technique no matter what zone you are in.\r\n\r\n1. Warm Up by skiing to Fortune Lake, in ZONE 1, then ski back down to P10\r\n\r\n2. Zone 3-4: 2 X 8 minutes up Fortune with 4 - 8 minutes recovery down Fortune. (for a total of 3 Fortune climbs). Note that this should be 6 or more beats below race pace. On the last climb continue on to Gossip Corner. This is an effort based ski, so your heart rate can take a bit of time to register the zone.\r\n\r\n3. 5 X 2 minutes of race pace, from Gossip corner to top of the T (or wherever you end up), with 2 minutes recovery. Do this on a flatter area of the parkway than the lower sections.\r\n\r\n4. ZONE 1 skiing for the rest of the ski. Stop for a quick snack at Huron, and come down Burma if you still have some pep.\r\n\r\n5. Start your recovery tomorrow! Rest up well after today\'s ski!\r\n\r\n \r\n\r\n \r\n\r\n[yop_poll id=\"86\"]\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n
\r\nDiagonal Stride and Double Pole Videotaping ( videographers Liz R and Barbara)\r\n\r\n(in this order - let me know if anyone else needs to go early, or if I\'ve missed anyone). Pauline, Cary, Anne, Julie, Ila, Susan R, Marg M, Marie-France, Shelley, Liz S, Mary Lou, Rosy (?), Liz R. Meet at P9, ready to ski by noon, follow Liz and Barbara\'s instructions. After the videotaping go skiing. Come to my house anytime after 1:15. The first person coming back should bring the camera!\r\n\r\nBlue Group:\r\n\r\nMeet at P9 at noon. Bring water and a snack with you!! Go skiing and have fun in the new snow. (Go up and down Burma?!)\r\n\r\nRed Group and Racing Wannabees:\r\n\r\nMeet at P9. Be sure you have water and a snack with you. Remember to focus on good technique no matter what zone you are in.\r\n\r\n1. Warm Up by skiing to Fortune Lake, in ZONE 1, then ski back down to P10\r\n\r\n2. Zone 3-4: 2 X 8 minutes up Fortune with 4 - 8 minutes recovery down Fortune. (for a total of 3 Fortune climbs). Note that this should be 6 or more beats below race pace. On the last climb continue on to Gossip Corner. This is an effort based ski, so your heart rate monitor can take a bit of time to register the zone.\r\n\r\n3. 5 X 2 minutes of race pace, from Gossip corner to top of the T (or wherever you end up), with 2 minutes recovery. Do this on a flatter area of the parkway than the lower sections.\r\n\r\n4. ZONE 1 skiing for the rest of the ski. Stop for a quick snack at Huron, and come down Burma if you still have some pep.\r\n\r\n5. Start your recovery tomorrow! Rest up well after today\'s ski!\r\n\r\n \r\n\r\n \r\n\r\n[yop_poll id=\"86\"]\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n
\r\nDiagonal Stride and Double Pole Videotaping ( videographers Liz R and Barbara)\r\n\r\n(in this order - let me know if anyone else needs to go early, or if I\'ve missed anyone). Pauline, Cary, Anne, Julie, Ila, Susan R, Marg M, Marie-France, Shelley, Liz S, Mary Lou, Rosy (?), Liz R. Meet at P9, ready to ski by noon, follow Liz and Barbara\'s instructions. After the videotaping go skiing. Come to my house anytime after 1:15. The first person coming back should bring the camera!\r\n\r\nBlue Group:\r\n\r\nMeet at P9 at noon. Bring water and a snack with you!! Go skiing and have fun in the new snow. (Go up and down Burma?!)\r\n\r\nRed Group and Racing Wannabees:\r\n\r\nMeet at P9. Be sure you have water and a snack with you. Remember to focus on good technique no matter what zone you are in.\r\n\r\n1. Warm Up by skiing to Fortune Lake, in ZONE 1, then ski back down to P10\r\n\r\n2. Zone 3-4: 2 X 8 minutes up Fortune with 4 - 8 minutes recovery down Fortune. (for a total of 3 Fortune climbs). Note that this should be 6 or more beats below race pace. On the last climb continue on to Gossip Corner. This is an effort based ski, so your heart rate monitor can take a bit of time to register the zone.\r\n\r\n3. 5 X 2 minutes of race pace, from Gossip corner to top of the T (or wherever you end up), with 2 minutes recovery. Do this on a flatter area of the parkway than the lower sections.\r\n\r\n4. ZONE 1 skiing for the rest of the ski. Stop for a quick snack at Huron, and come down Burma if you still have some pep.\r\n\r\n5. Start your recovery right after you finish skiing! Refuel and rest up well after today\'s ski!\r\n\r\n \r\n\r\n \r\n\r\n[yop_poll id=\"86\"]\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n
\r\nDiagonal Stride and Double Pole Videotaping ( videographers Liz R and Barbara)\r\n\r\n(in this order - let me know if anyone else needs to go early, or if I\'ve missed anyone). Pauline, Cary, Anne, Julie, Ila, Susan R, Marg M, Marie-France, Shelley, Liz S, Mary Lou, Rosy (?), Liz R. Meet at P9, ready to ski by noon, follow Liz and Barbara\'s instructions. After the videotaping go skiing. Come to my house anytime after 1:15. The first person coming back should bring the camera!\r\n\r\nBlue Group:\r\n\r\nMeet at P9 at noon. Bring water and a snack with you!! Go skiing and have fun in the new snow. (Go up and down Burma?!)\r\n\r\nRed Group and Racing Wannabees:\r\n\r\nMeet at P9. Be sure you have water and a snack with you. Remember to focus on good technique no matter what zone you are in.\r\n\r\n1. Warm Up by skiing to Fortune Lake, in ZONE 1, then ski back down to P10\r\n\r\n2. Zone 3-4: 2 X 8 minutes up Fortune with 4 - 8 minutes recovery down Fortune. (for a total of 3 Fortune climbs). Note that this should be 6 or more beats below race pace. On the last climb continue on to Gossip Corner. This is an effort based ski, so your heart rate monitor can take a bit of time to register the zone.\r\n\r\n3. 5 X 2 minutes of race pace, from Gossip corner to top of the T (or wherever you end up), with 2 minutes recovery. Do this on a flatter area of the parkway than the lower sections.\r\n\r\n4. ZONE 1 skiing for the rest of the ski. Stop for a quick snack at Huron, and come down Burma if you still have some pep.\r\n\r\n5. Start your recovery right after you finish skiing! Refuel and rest up well after today\'s ski!\r\n\r\n \r\n\r\n \r\n\r\n[yop_poll id=\"86\"]\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n
\r\nMar 8-10. Gatineau Park Cabin adventure. We have room for one more, $42. for 2 nights. Those not sleeping over can join us on the Monday for an epic ski. Although the cabin has been booked, food and other arrangements still need to be orgainized by the participants.\r\n\r\nFri Apr 10: End of Year Awards Party at Sandra\'s','SOFITS CALENDAR','','inherit','open','closed','','1809-revision-v1','','','2015-02-04 23:09:20','2015-02-05 04:09:20','',1809,'http://sofits.ca/2015/02/04/1809-revision-v1/',0,'revision','',0),(1940,7,'2015-02-22 18:42:39','2015-02-22 23:42:39','\r\n
Friday \"Training\" has ended, but group skiing continues. Check Facebook for weekly details
\r\nMar 8-10. Gatineau Park Cabin adventure. We have room for one more, $42. for 2 nights. Those not sleeping over can join us on the Monday for an epic ski. Although the cabin has been booked, food and other arrangements still need to be orgainized by the participants.\r\n\r\nFri Apr 10: End of Year Awards Party at Sandra\'s','SOFITS CALENDAR','','inherit','open','closed','','1809-revision-v1','','','2015-02-22 18:42:39','2015-02-22 23:42:39','',1809,'http://sofits.ca/2015/02/22/1809-revision-v1/',0,'revision','',0),(1946,7,'2015-02-22 19:10:03','2015-02-23 00:10:03','\r\n
Friday \"Training\" has ended, but group skiing continues. Check Facebook for weekly details
\r\nMar 8-10. Gatineau Park Cabin adventure. We have room for one more, $42. for 2 nights. Those not sleeping over can join us on the Monday for an epic ski. Although the cabin has been booked, food and other arrangements still need to be orgainized by the participants.\r\n\r\nFri Apr 10: End of Year Awards Party at Sandra\'s','SOFITS CALENDAR','','inherit','open','closed','','1809-revision-v1','','','2015-02-22 19:10:03','2015-02-23 00:10:03','',1809,'http://sofits.ca/2015/02/22/1809-revision-v1/',0,'revision','',0),(1951,7,'2015-02-22 19:18:17','2015-02-23 00:18:17','\r\n
Friday \"Training\" has ended, but group skiing continues. Check Facebook for weekly details
\r\nMar 8-10. Gatineau Park Cabin adventure. (click for link)We have room for one more, $42. for 2 nights. Those not sleeping over can join us on the Monday for an epic ski. Although the cabin has been booked, food and other arrangements still need to be orgainized by the participants.\r\n\r\nFri Apr 10: End of Year Awards Party at Sandra\'s','SOFITS CALENDAR','','inherit','open','closed','','1809-revision-v1','','','2015-02-22 19:18:17','2015-02-23 00:18:17','',1809,'http://sofits.ca/2015/02/22/1809-revision-v1/',0,'revision','',0),(1959,7,'2015-03-02 20:15:48','2015-03-03 01:15:48','
FRIDAY FEBRUARY 6, 12:00, probably at P2\r\n
\r\nWe will have a skate session, most likely on the flat trail in front of the forest across from the Relais. The focus will be timing, starting with one-skate. We will finish with videotaping with the analysis (and coffee) taking place at Jo-Ann\'s. Please arrive early and start skiing right away so that you don\'t need to make a mad dash to get to the lesson location.\r\n\r\n[yop_poll id=\"87\"]\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n
\r\nMonday March 9: Epic or relaxed ski on some of the most beautiful trails in the park. See Facebook event if you can come.\r\n\r\nMarch 8-10. We have room for THREE more people, $42. for 2 nights.\r\n\r\nFri Apr 10: End of Year Awards Party at Sandra\'s','SOFITS CALENDAR','','inherit','open','closed','','1809-revision-v1','','','2015-03-02 20:19:23','2015-03-03 01:19:23','',1809,'http://sofits.ca/2015/03/02/1809-revision-v1/',0,'revision','',0),(1961,7,'2015-03-03 10:11:34','2015-03-03 15:11:34','
FRIDAY FEBRUARY 6, 12:00, P2orP8\r\n
\r\nWe will have a skate session, and will focus on one-skate timing, and two-skate if time. (Next week we will focus on offset.) We will videotape at 1:30 and then adjourn to Jo-Ann\'s to do the video analysis (and coffee). If you have a time constraint be sure to line up first for the vieotaping. Please arrive early and start skiing right away so that you don\'t need to make a mad dash to get to the lesson location. The most important things are always at the start of the class, so best to arrive early.\r\n\r\nThose unable or unwilling to skate can go for a classic ski togther - just type in \"classic\" beside your name when you indicate you are coming.\r\n\r\n[yop_poll id=\"87\"]\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n
\r\nWe will have a skate session, and will focus on one-skate timing, and two-skate if time. Next week we will focus on offset so that you can traverse the park. We will videotape at 1:30 and then adjourn to Jo-Ann\'s to do the video analysis (and coffee). If you have a time constraint be sure to line up first for the vieotaping. Please arrive early and start skiing right away so that you don\'t need to make a mad dash to get to the lesson location. The most important things are always at the start of the class, so best to arrive early.\r\n\r\nThose unable or unwilling to skate can go for a classic ski togther - just type in \"classic\" beside your name when you indicate you are coming.\r\n\r\n[yop_poll id=\"87\"]\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n
\r\nWe will have a skate session, and will focus on one-skate timing, and two-skate if time. Next week we will focus on offset so that you can traverse the park. We will videotape at 1:30 and then adjourn to Jo-Ann\'s to do the video analysis (and coffee). If you have a time constraint be sure to line up first for the vieotaping. Please arrive early and start skiing right away so that you don\'t need to make a mad dash to get to the lesson location. The most important things are always at the start of the class, so best to arrive early.\r\n\r\nThose unable or unwilling to skate can go for a classic ski together - just type in \"classic\" beside your name when you indicate you are coming.\r\n\r\n[yop_poll id=\"87\"]\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n
\r\nMonday March 9: Epic or relaxed ski on some of the most beautiful trails in the park. See Facebook event if you can come.\r\n\r\nMarch 8-10. We have room for THREE more people, $42. for 2 nights.\r\n\r\nFri Apr 10: End of Year Awards Party at Sandra\'s','SOFITS CALENDAR','','inherit','open','closed','','1809-revision-v1','','','2015-03-05 19:00:26','2015-03-06 00:00:26','',1809,'http://sofits.ca/2015/03/05/1809-revision-v1/',0,'revision','',0),(1965,7,'2015-03-05 19:01:12','2015-03-06 00:01:12','
FRIDAY FEBRUARY 6, 12:00, at P9\r\n
\r\nWe will have a skate session, and will focus on one-skate timing, and two-skate if time. Next week we will focus on offset so that you can traverse the park. We will videotape at 1:30 and then adjourn to Jo-Ann\'s to do the video analysis (and coffee). If you have a time constraint be sure to line up first for the vieotaping. Please arrive early and start skiing right away so that you don\'t need to make a mad dash to get to the lesson location. The most important things are always at the start of the class, so best to arrive early.\r\n\r\nThose unable or unwilling to skate can go for a classic ski together - just type in \"classic\" beside your name when you indicate you are coming.\r\n\r\n[yop_poll id=\"87\"]\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n
\r\nWe will have a skate session, and will focus on one-skate timing, and two-skate if time. Next week we will focus on offset so that you can traverse the park. We will videotape at 1:30 and then adjourn to Jo-Ann\'s to do the video analysis (and coffee). If you have a time constraint be sure to line up first for the videotaping. Please arrive early and start skiing right away so that you don\'t need to make a mad dash to get to the lesson location. The most important things are always at the start of the class, so best to arrive early.\r\n\r\nThose unable or unwilling to skate can go for a classic ski together - just type in \"classic\" beside your name to let others know.\r\n\r\n[yop_poll id=\"87\"]\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n
\r\nI am hoping to to start skiing at 11:45. So meet me out on the parkway, between P9 and the first bend of the parkway. Please arrive early and don\'t wait around in the parking lot. We will videotape at 1:30 and then adjourn to Jo-Ann\'s to do the video analysis (and coffee). If you have a time constraint be sure to line up first for the videotaping.\r\n\r\n[yop_poll id=\"87\"]\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n
\r\nThis will be a hill climbing session and we will focus on offset. We will finish videotaping and then adjourn again to Jo-Ann\'s to review the videos. Those who wish to be vieotaped doing one-skate or two-skate, can also do this.\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n
\r\nThis will be a hill climbing session and we will focus on offset. We will finish videotaping and then adjourn again to Jo-Ann\'s to review the videos. Those who wish to be videotaped doing one-skate or two-skate, can also do this.have not yet been videotaped can also try out their one-skate or two-skate for the camera, if they wish.\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n
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','FRIDAY TRAINING','','inherit','open','closed','','29-revision-v1','','','2015-03-06 19:49:46','2015-03-07 00:49:46','',29,'http://sofits.ca/2015/03/06/29-revision-v1/',0,'revision','',0),(1970,7,'2015-03-06 19:53:06','2015-03-07 00:53:06','\r\n\r\nMonday March 9: Epic or relaxed ski on some of the most beautiful trails in the park. 10:30 at Philippe Cabin, 2.5 k past P19. Phone Jo-Ann\'s cell on Sunday night to confirm you are coming, and leave a text or message. 613 795 6914\r\n
\r\nFri Apr 10: End of Year Awards Party at Sandra\'s','SOFITS CALENDAR','','inherit','open','closed','','1809-revision-v1','','','2015-03-06 19:53:06','2015-03-07 00:53:06','',1809,'http://sofits.ca/2015/03/06/1809-revision-v1/',0,'revision','',0),(1971,7,'2015-03-06 19:54:40','2015-03-07 00:54:40','
FRIDAY March 13, 12:00,
\r\n
at the bottom of a steep hill in the park.\r\n
\r\nThis will be a hill climbing session and we will focus on offset. We will finish by videotaping and then adjourn one final time to Jo-Ann\'s to review the videos. Those who have not yet been videotaped can also try out their one-skate or two-skate for the camera, if they wish.\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n
\r\nThis will be a hill climbing session and we will focus on offset. We will finish by videotaping and then adjourn one final time to Jo-Ann\'s to review the videos. Those who have not yet been videotaped can also try out their one-skate or two-skate for the camera, if they wish.\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n
\r\nFri Apr 10: End of Year Awards Party at Sandra\'s','SOFITS CALENDAR','','inherit','open','closed','','1809-revision-v1','','','2015-03-11 08:37:26','2015-03-11 12:37:26','',1809,'http://sofits.ca/2015/03/11/1809-revision-v1/',0,'revision','',0),(1976,7,'2015-03-11 08:37:47','2015-03-11 12:37:47','\r\n
\r\nFri Apr 10: End of Year Awards Party at Sandra\'s','SOFITS CALENDAR','','inherit','open','closed','','1809-revision-v1','','','2015-03-11 08:37:47','2015-03-11 12:37:47','',1809,'http://sofits.ca/2015/03/11/1809-revision-v1/',0,'revision','',0),(1977,7,'2015-03-11 08:43:34','2015-03-11 12:43:34','
FRIDAY March 13, 12:00, at P5.
\r\n
Note: Please confirm location before leaving home! P5 will be closed at some point.\r\n
\r\nThis will be a hill climbing session and we will focus on offset. We will finish by videotaping and then adjourn one final time to Jo-Ann\'s or to a coffee shop ( depending on numbers) to review the videos. Those who have not yet been videotaped can also try out their one-skate or two-skate for the camera, if they wish.\r\n\r\n[yop_poll id=\"88\"]\r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n\r\n \r\n
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','FRIDAY TRAINING','','inherit','open','closed','','29-revision-v1','','','2015-03-11 08:43:34','2015-03-11 12:43:34','',29,'http://sofits.ca/2015/03/11/29-revision-v1/',0,'revision','',0),(1980,7,'2015-04-03 17:04:05','2015-04-03 21:04:05','\r\n\r\nFriday, April 10 at 12:00: End of Year Potluck Lunch and Awards Party at Sandra\'s, 525 Athlone Ave, Ottawa, K1Z 5M9','SOFITS CALENDAR','','inherit','open','closed','','1809-autosave-v1','','','2015-04-03 17:04:05','2015-04-03 21:04:05','',1809,'http://sofits.ca/2015/04/03/1809-autosave-v1/',0,'revision','',0),(1981,7,'2015-04-03 17:04:24','2015-04-03 21:04:24','\r\n\r\nFriday, April 10 at 12:00: End of Year Potluck Lunch and Awards Party at Sandra\'s, 525 Athlone Ave, Ottawa, K1Z 5M9','SOFITS CALENDAR','','inherit','open','closed','','1809-revision-v1','','','2015-04-03 17:04:24','2015-04-03 21:04:24','',1809,'http://sofits.ca/2015/04/03/1809-revision-v1/',0,'revision','',0),(1983,7,'2015-04-15 07:44:08','2015-04-15 11:44:08','Sharon\'s weight workout','CYCLING','','publish','open','closed','','cycling','','','2015-04-15 07:45:12','2015-04-15 11:45:12','',0,'http://sofits.ca/?page_id=1983',0,'page','',0),(1984,7,'2015-04-15 07:43:40','2015-04-15 11:43:40','','Sharon\'s weight workout','','inherit','open','closed','','anne-v','','','2015-04-15 07:44:01','2015-04-15 11:44:01','',1983,'http://sofits.ca/wp-content/uploads/Anne-V..pdf',0,'attachment','application/pdf',0),(1985,7,'2015-04-15 07:44:09','2015-04-15 11:44:09',' ','','','publish','open','closed','','1985','','','2015-04-15 07:44:09','2015-04-15 11:44:09','',0,'http://sofits.ca/2015/04/15/1985/',19,'nav_menu_item','',0),(1986,7,'2015-04-15 07:44:08','2015-04-15 11:44:08','Sharon\'s weight workout','Cycling','','inherit','open','closed','','1983-revision-v1','','','2015-04-15 07:44:08','2015-04-15 11:44:08','',1983,'http://sofits.ca/2015/04/15/1983-revision-v1/',0,'revision','',0),(1987,7,'2015-04-15 07:44:09','2015-04-15 11:44:09','Sharon\'s weight workout','Cycling','','inherit','open','closed','','1983-revision-v1','','','2015-04-15 07:44:09','2015-04-15 11:44:09','',1983,'http://sofits.ca/2015/04/15/1983-revision-v1/',0,'revision','',0),(1988,7,'2015-04-15 07:45:12','2015-04-15 11:45:12','Sharon\'s weight workout','CYCLING','','inherit','open','closed','','1983-revision-v1','','','2015-04-15 07:45:12','2015-04-15 11:45:12','',1983,'http://sofits.ca/2015/04/15/1983-revision-v1/',0,'revision','',0),(1991,7,'2015-06-24 22:25:13','2015-06-25 02:25:13','Friday Dryland Training and On Snow Training will each cost $50 ($100 for both), to be given to a charity. Something like CPAWS or the Nature Conservancy.\r\n\r\nThere will be a second (Tuesday morning) training session, beginning in mid November, for those who wish more - $50. It will be slightly more demanding and technically oriented than the Friday session.\r\n\r\nParticipants will again be asked to volunteer.\r\n\r\nTraining plans will be available - but please let Jo-Ann know early if you are interested, as she will be working on them in the summer. The 6 month plans will run from September to the end of February, and will likely cost $50. There will be a variety of 4 or 5 plans to choose from, and they will be \"generic but created with actual Sofits in mind\".\r\n\r\nThere will be a few technique clinics offered either on weekends or other weekdays in December, January and February. Cost will depend on the number of participants, but will be capped at 8 skiers. There is also the possibitlity of private or group lessons.\r\n\r\n \r\n\r\n \r\n\r\n ','NEW FOR FALL 2015','','publish','open','closed','','2015-2016','','','2015-06-24 22:27:42','2015-06-25 02:27:42','',0,'http://sofits.ca/?page_id=1991',0,'page','',1),(1992,7,'2015-06-24 22:25:13','2015-06-25 02:25:13',' ','','','publish','open','closed','','1992','','','2015-06-24 22:25:13','2015-06-25 02:25:13','',0,'http://sofits.ca/2015/06/24/1992/',20,'nav_menu_item','',0),(1993,7,'2015-06-24 22:25:13','2015-06-25 02:25:13','Fall and Winter 2015 - 2016\r\n\r\nFriday Dryland Training and On Snow Training will each cost $50 ($100 for both), to be given to a charity. Something like CPAWS or the Nature Conservancy.\r\n\r\nThere will be a second (Tuesday morning) training session, beginning in mid November, for those who wish more - $50. It will be slightly more demanding and technically oriented than the Friday session.\r\n\r\nParticipants will again be asked to volunteer.\r\n\r\nTraining plans will be available - but please let Jo-Ann know early if you are interested, as she will be working on them in the summer. The 6 month plans will run from September to the end of February, and will likely cost $50. There will be a variety of 4 or 5 plans to choose from, and they will be \"generic but created with actual Sofits in mind\".\r\n\r\nThere will be a few technique clinics offered either on weekends or other weekdays in December, January and February. Cost will depend on the number of participants, but will be capped at 8 skiers. There is also the possibitlity of private or group lessons.\r\n\r\n \r\n\r\n \r\n\r\n ','','','inherit','open','closed','','1991-revision-v1','','','2015-06-24 22:25:13','2015-06-25 02:25:13','',1991,'http://sofits.ca/2015/06/24/1991-revision-v1/',0,'revision','',0),(1994,7,'2015-06-24 22:26:09','2015-06-25 02:26:09','Fall and Winter 2015 - 2016\r\n\r\nFriday Dryland Training and On Snow Training will each cost $50 ($100 for both), to be given to a charity. Something like CPAWS or the Nature Conservancy.\r\n\r\nThere will be a second (Tuesday morning) training session, beginning in mid November, for those who wish more - $50. It will be slightly more demanding and technically oriented than the Friday session.\r\n\r\nParticipants will again be asked to volunteer.\r\n\r\nTraining plans will be available - but please let Jo-Ann know early if you are interested, as she will be working on them in the summer. The 6 month plans will run from September to the end of February, and will likely cost $50. There will be a variety of 4 or 5 plans to choose from, and they will be \"generic but created with actual Sofits in mind\".\r\n\r\nThere will be a few technique clinics offered either on weekends or other weekdays in December, January and February. Cost will depend on the number of participants, but will be capped at 8 skiers. There is also the possibitlity of private or group lessons.\r\n\r\n \r\n\r\n \r\n\r\n ','New for Fall 2015','','inherit','open','closed','','1991-revision-v1','','','2015-06-24 22:26:09','2015-06-25 02:26:09','',1991,'http://sofits.ca/2015/06/24/1991-revision-v1/',0,'revision','',0),(1995,7,'2015-06-24 22:26:39','2015-06-25 02:26:39','FALL AND WINTER 2015-2016\r\n\r\nFriday Dryland Training and On Snow Training will each cost $50 ($100 for both), to be given to a charity. Something like CPAWS or the Nature Conservancy.\r\n\r\nThere will be a second (Tuesday morning) training session, beginning in mid November, for those who wish more - $50. It will be slightly more demanding and technically oriented than the Friday session.\r\n\r\nParticipants will again be asked to volunteer.\r\n\r\nTraining plans will be available - but please let Jo-Ann know early if you are interested, as she will be working on them in the summer. The 6 month plans will run from September to the end of February, and will likely cost $50. There will be a variety of 4 or 5 plans to choose from, and they will be \"generic but created with actual Sofits in mind\".\r\n\r\nThere will be a few technique clinics offered either on weekends or other weekdays in December, January and February. Cost will depend on the number of participants, but will be capped at 8 skiers. 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20:35:33'),(122,0,'vote_id_54ca37d75906f','199.7.157.76','','0','default','','{\"q-0\":{\"question\":\"Type NAME, hit SEND\",\"id\":0,\"a\":[null],\"answers\":[\"\"]}}','','2015-01-29 08:38:31'),(123,0,'vote_id_54ca5729685b4','184.175.18.139','','0','default','','{\"q-0\":{\"question\":\"Type NAME, hit SEND\",\"id\":0,\"a\":[null],\"answers\":[\"\"]}}','','2015-01-29 10:52:09'),(124,0,'vote_id_54ca683f68269','99.241.1.132','','0','default','','{\"q-0\":{\"question\":\"Type NAME, hit SEND\",\"id\":0,\"a\":[null],\"answers\":[\"\"]}}','','2015-01-29 12:05:03'),(125,0,'vote_id_54cabcf5bdfe3','174.92.91.157','','0','default','','{\"q-0\":{\"question\":\"Type NAME, hit SEND\",\"id\":0,\"a\":[null],\"answers\":[\"\"]}}','','2015-01-29 18:06:29'),(126,0,'vote_id_54c632c99655d','99.241.171.139','','0','default','','{\"q-0\":{\"question\":\"Type NAME, hit SEND\",\"id\":0,\"a\":[null],\"answers\":[\"\"]}}','','2015-01-26 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21:22:46'),(137,0,'vote_id_54f5b7c000a87','70.54.49.2','','0','default','','{\"q-0\":{\"question\":\"Type NAME, hit SEND\",\"id\":0,\"a\":[null],\"answers\":[\"\"]}}','','2015-03-03 08:31:44'),(138,0,'vote_id_54f5c49f2cf21','99.241.1.132','','0','default','','{\"q-0\":{\"question\":\"Type NAME, hit SEND\",\"id\":0,\"a\":[null],\"answers\":[\"\"]}}','','2015-03-03 09:26:39'),(139,0,'vote_id_54f61e47cf00d','70.52.148.204','','0','default','','{\"q-0\":{\"question\":\"Type NAME, hit SEND\",\"id\":0,\"a\":[null],\"answers\":[\"\"]}}','','2015-03-03 15:49:11'),(140,0,'vote_id_54f61f922341e','198.103.184.76','','0','default','','{\"q-0\":{\"question\":\"Type NAME, hit SEND\",\"id\":0,\"a\":[null],\"answers\":[\"\"]}}','','2015-03-03 15:54:42'),(141,0,'vote_id_54f664640f7ea','69.157.115.37','','0','default','','{\"q-0\":{\"question\":\"Type NAME, hit SEND\",\"id\":0,\"a\":[null],\"answers\":[\"\"]}}','','2015-03-03 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21:37:51'),(147,0,'vote_id_5500388f3d22b','64.56.224.88','','1','default','','{\"q-0\":{\"question\":\"Type NAME, hit SEND\",\"id\":0,\"a\":[null],\"answers\":[\"\"]}}','','2015-03-11 08:43:59'),(148,0,'vote_id_5500416766174','174.93.175.60','','0','default','','{\"q-0\":{\"question\":\"Type NAME, hit SEND\",\"id\":0,\"a\":[null],\"answers\":[\"\"]}}','','2015-03-11 09:21:43'),(149,0,'vote_id_5500526db8910','70.53.127.15','','0','default','','{\"q-0\":{\"question\":\"Type NAME, hit SEND\",\"id\":0,\"a\":[null],\"answers\":[\"\"]}}','','2015-03-11 10:34:21'),(150,0,'vote_id_55005844b785f','69.157.22.69','','0','default','','{\"q-0\":{\"question\":\"Type NAME, hit SEND\",\"id\":0,\"a\":[null],\"answers\":[\"\"]}}','','2015-03-11 10:59:16'),(151,0,'vote_id_550073b4c1414','70.54.49.2','','0','default','','{\"q-0\":{\"question\":\"Type NAME, hit SEND\",\"id\":0,\"a\":[null],\"answers\":[\"\"]}}','','2015-03-11 12:56:20'),(152,0,'vote_id_55009a7eeb151','69.157.115.37','','0','default','','{\"q-0\":{\"question\":\"Type NAME, hit SEND\",\"id\":0,\"a\":[null],\"answers\":[\"\"]}}','','2015-03-11 15:41:50'),(153,0,'vote_id_5500a90c29773','64.229.220.99','','0','default','','{\"q-0\":{\"question\":\"Type NAME, hit SEND\",\"id\":0,\"a\":[null],\"answers\":[\"\"]}}','','2015-03-11 16:43:56'),(154,0,'vote_id_5500b4fff3ee1','99.246.42.219','','0','default','','{\"q-0\":{\"question\":\"Type NAME, hit SEND\",\"id\":0,\"a\":[null],\"answers\":[\"\"]}}','','2015-03-11 17:34:56'),(155,0,'vote_id_5500cabaaec42','99.246.66.128','','0','default','','{\"q-0\":{\"question\":\"Type NAME, hit SEND\",\"id\":0,\"a\":[null],\"answers\":[\"\"]}}','','2015-03-11 19:07:38'),(156,0,'vote_id_5500dccd61c2f','76.10.172.219','','0','default','','{\"q-0\":{\"question\":\"Type NAME, hit SEND\",\"id\":0,\"a\":[null],\"answers\":[\"\"]}}','','2015-03-11 20:24:45'),(157,0,'vote_id_550187b5ae2f6','216.254.163.24','','0','default','','{\"q-0\":{\"question\":\"Type NAME, hit SEND\",\"id\":0,\"a\":[null],\"answers\":[\"\"]}}','','2015-03-12 08:33:57'),(158,0,'vote_id_5501b3b86eeb3','99.241.135.224','','0','default','','{\"q-0\":{\"question\":\"Type NAME, hit SEND\",\"id\":0,\"a\":[null],\"answers\":[\"\"]}}','','2015-03-12 11:41:44'),(159,0,'vote_id_5501d81dc6ff7','99.240.147.167','','0','default','','{\"q-0\":{\"question\":\"Type NAME, hit SEND\",\"id\":0,\"a\":[null],\"answers\":[\"\"]}}','','2015-03-12 14:17:01'),(160,0,'vote_id_5501db309bb6c','198.103.184.76','','0','default','','{\"q-0\":{\"question\":\"Type NAME, hit SEND\",\"id\":0,\"a\":[null],\"answers\":[\"\"]}}','','2015-03-12 14:30:08'),(161,0,'vote_id_5501f19615436','207.112.111.63','','0','default','','{\"q-0\":{\"question\":\"Type NAME, hit SEND\",\"id\":0,\"a\":[null],\"answers\":[\"\"]}}','','2015-03-12 16:05:42'),(162,0,'vote_id_5502e25805d28','69.158.15.247','','0','default','','{\"q-0\":{\"question\":\"Type NAME, hit SEND\",\"id\":0,\"a\":[null],\"answers\":[\"\"]}}','','2015-03-13 09:12:56'),(163,0,'vote_id_5502ff6292ae3','99.240.231.193','','0','default','','{\"q-0\":{\"question\":\"Type NAME, hit SEND\",\"id\":0,\"a\":[null],\"answers\":[\"\"]}}','','2015-03-13 11:16:50');
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[/QUESTION_CONTAINER]','This poll is about to \r\nstart at %POLL-START-DATE% \r\nand finish at %POLL-END-DATE% ','[QUESTION_CONTAINER]This poll is closed!\r\nPoll activity: \r\nstart_date %POLL-START-DATE% \r\nend_date %POLL-END-DATE% \r\n\r\nPoll Results:\r\n
[/QUESTION_CONTAINER]','This poll is about to \r\nstart at %POLL-START-DATE% \r\nand finish at %POLL-END-DATE% ','[QUESTION_CONTAINER]This poll is closed!\r\nPoll activity: \r\nstart_date %POLL-START-DATE% \r\nend_date %POLL-END-DATE% \r\n\r\nPoll Results:\r\n
[/QUESTION_CONTAINER]','This poll is about to \r\nstart at %POLL-START-DATE% \r\nand finish at %POLL-END-DATE% ','[QUESTION_CONTAINER]This poll is closed!\r\nPoll activity: \r\nstart_date %POLL-START-DATE% \r\nend_date %POLL-END-DATE% \r\n\r\nPoll Results:\r\n
[/QUESTION_CONTAINER]','This poll is about to \r\nstart at %POLL-START-DATE% \r\nand finish at %POLL-END-DATE% ','[QUESTION_CONTAINER]This poll is closed!\r\nPoll activity: \r\nstart_date %POLL-START-DATE% \r\nend_date %POLL-END-DATE% \r\n\r\nPoll Results:\r\n
[/QUESTION_CONTAINER]','This poll is about to \r\nstart at %POLL-START-DATE% \r\nand finish at %POLL-END-DATE% ','[QUESTION_CONTAINER]This poll is closed!\r\nPoll activity: \r\nstart_date %POLL-START-DATE% \r\nend_date %POLL-END-DATE% \r\n\r\nPoll Results:\r\n
[/QUESTION_CONTAINER]','This poll is about to \r\nstart at %POLL-START-DATE% \r\nand finish at %POLL-END-DATE% ','[QUESTION_CONTAINER]This poll is closed!\r\nPoll activity: \r\nstart_date %POLL-START-DATE% \r\nend_date %POLL-END-DATE% \r\n\r\nPoll Results:\r\n
[/QUESTION_CONTAINER]','This poll is about to \r\nstart at %POLL-START-DATE% \r\nand finish at %POLL-END-DATE% ','[QUESTION_CONTAINER]This poll is closed!\r\nPoll activity: \r\nstart_date %POLL-START-DATE% \r\nend_date %POLL-END-DATE% \r\n\r\nPoll Results:\r\n
[/QUESTION_CONTAINER]','This poll is about to \r\nstart at %POLL-START-DATE% \r\nand finish at %POLL-END-DATE% ','[QUESTION_CONTAINER]This poll is closed!\r\nPoll activity: \r\nstart_date %POLL-START-DATE% \r\nend_date %POLL-END-DATE% \r\n\r\nPoll Results:\r\n
[/QUESTION_CONTAINER]','This poll is about to \r\nstart at %POLL-START-DATE% \r\nand finish at %POLL-END-DATE% ','[QUESTION_CONTAINER]This poll is closed!\r\nPoll activity: \r\nstart_date %POLL-START-DATE% \r\nend_date %POLL-END-DATE% \r\n\r\nPoll Results:\r\n
[/QUESTION_CONTAINER]','This poll is about to \r\nstart at %POLL-START-DATE% \r\nand finish at %POLL-END-DATE% ','[QUESTION_CONTAINER]This poll is closed!\r\nPoll activity: \r\nstart_date %POLL-START-DATE% \r\nend_date %POLL-END-DATE% \r\n\r\nPoll Results:\r\n
[/QUESTION_CONTAINER]','This poll is about to \r\nstart at %POLL-START-DATE% \r\nand finish at %POLL-END-DATE% ','[QUESTION_CONTAINER]This poll is closed!\r\nPoll activity: \r\nstart_date %POLL-START-DATE% \r\nend_date %POLL-END-DATE% \r\n\r\nPoll Results:\r\n
[/QUESTION_CONTAINER]','This poll is about to \r\nstart at %POLL-START-DATE% \r\nand finish at %POLL-END-DATE% ','[QUESTION_CONTAINER]This poll is closed!\r\nPoll activity: \r\nstart_date %POLL-START-DATE% \r\nend_date %POLL-END-DATE% \r\n\r\nPoll Results:\r\n
[/QUESTION_CONTAINER]','This poll is about to \r\nstart at %POLL-START-DATE% \r\nand finish at %POLL-END-DATE% ','[QUESTION_CONTAINER]This poll is closed!\r\nPoll activity: \r\nstart_date %POLL-START-DATE% \r\nend_date %POLL-END-DATE% \r\n\r\nPoll Results:\r\n
[/QUESTION_CONTAINER]','This poll is about to \r\nstart at %POLL-START-DATE% \r\nand finish at %POLL-END-DATE% ','[QUESTION_CONTAINER]This poll is closed!\r\nPoll activity: \r\nstart_date %POLL-START-DATE% \r\nend_date %POLL-END-DATE% \r\n\r\nPoll Results:\r\n
[/QUESTION_CONTAINER]','This poll is about to \r\nstart at %POLL-START-DATE% \r\nand finish at %POLL-END-DATE% ','[QUESTION_CONTAINER]This poll is closed!\r\nPoll activity: \r\nstart_date %POLL-START-DATE% \r\nend_date %POLL-END-DATE% \r\n\r\nPoll Results:\r\n
%POLL-QUESTION%
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Can you put my name on a wait/ possible list? If in town and there is no room, I will definitely join you for the epic ski. Barbara','CPE788df7b27c93-CM788df7b27c90.cpe.net.cable.rogers.com','2014-11-05 19:44:04'),(815,66,'vote_id_5460be7ad8088',785,'184.144.138.68',0,'default','http://sofits.ca/','','Yvonne, 51km, Monday','bas5-hull20-3096480324.dsl.bell.ca','2014-11-10 08:32:48'),(813,66,'vote_id_546032d0f0006',785,'173.206.144.232',1,'default','http://sofits.ca/','','Jo-Ann, 16 K, either Monday or Tuesday am.','dsl-173-206-144-232.tor.primus.ca','2014-11-09 22:36:48'),(822,66,'vote_id_546130bb2c1cf',785,'174.92.91.160',0,'default','http://sofits.ca/','','Rosy - CSM (really far) Tuesday am','bas1-ottawa09-2925288352.dsl.bell.ca','2014-11-10 16:40:11'),(829,66,'vote_id_54627437c2169',785,'99.241.1.132',0,'default','http://sofits.ca/','','Susan not sure distance either day','CPE00131099c59e-CM7cb21bcbb6c3.cpe.net.cable.rogers.com','2014-11-11 15:40:23'),(833,66,'vote_id_5462de9a6b4ef',785,'99.246.66.128',0,'default','http://sofits.ca/','','Mary Lou 16 Km 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','This poll is about to \r\nstart at %POLL-START-DATE% \r\nand finish at %POLL-END-DATE% ','This poll is closed!\r\nPoll activity: \r\nstart_date %POLL-START-DATE% \r\nend_date %POLL-END-DATE% \r\n\r\nPoll Results:\r\n
%POLL-QUESTION%
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Clip it, edit it, publish it. Get familiar with the new and improved Press This. From the Tools menu, add Press This to your browser bookmark bar or your mobile device home screen. Once installed you can share your content with lightning speed. Sharing your favorite videos, images, and content has never been this fast or this easy.![\"Character](\"https://wordpress.org/news/files/2015/04/4.2-characters.png\")
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, and all the many other ![\"Customizer](\"https://wordpress.org/news/files/2015/04/4.2-theme-switcher-300x230.png\")
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\r\n\r\n \r\n\r\nAt the risk of embarrassing Kathy I wanted to show some of her specific (and excellent) technical skills.\r\n\r\nClick on each photo if you have trouble reading the fine print.\r\n\r\nSorry about the spelling. Couldn’t see what I was writing in Photoshop.','TECHNIQUE','','publish','open','closed','paranoidskiers*','ski-technique','','','2014-09-28 11:27:19','2014-09-28 15:27:19','',0,'http://sofits.ca/?page_id=723',0,'page','',1),(724,7,'2013-11-01 18:51:24','2013-11-01 22:51:24','','Kathy1','','inherit','open','closed','','kathy1','','','2013-11-01 18:51:24','2013-11-01 22:51:24','',723,'http://sofits.ca/wp-content/uploads/2013/11/Kathy1.jpg',0,'attachment','image/jpeg',0),(725,7,'2013-11-01 18:51:28','2013-11-01 22:51:28','','Kathy2','','inherit','open','closed','','kathy2','','','2013-11-01 18:51:28','2013-11-01 22:51:28','',723,'http://sofits.ca/wp-content/uploads/2013/11/Kathy2.jpg',0,'attachment','image/jpeg',0),(726,7,'2013-11-01 18:52:05','2013-11-01 22:52:05',' ','','','publish','open','closed','','726','','','2013-11-01 18:52:05','2013-11-01 22:52:05','',0,'http://sofits.ca/2013/11/01/726/',16,'nav_menu_item','',0),(727,7,'2013-11-01 18:52:05','2013-11-01 22:52:05','![\"Wax](\"http://sofits.ca/wp-content/uploads/2013/11/Wax-Bench_0001.jpg\")
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![\"141219_Sofits\"](\"http://sofits.ca/wp-content/uploads/141219_Sofits.jpg\")
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