CVRR Tuesday Sessions for October 17th, 24th & 31st

Submitted by nholm on Sun, 2017-10-15 20:17

~~ CVRR Tuesday Sessions for October 17th, 24th & 31st
Hello CVRR runners and we are amongst some exciting fall races on the schedule.
Well done to those who raced the Miracle Beach 5/10 K. Always a great race(s) on a scenic and fast course! Coming up in two weeks is the exciting and beautiful Perseverance 3K/11K trail race. Also, another great option is the BC Cross Country Championships in Abbotsford this year (20 dollar entry fee). This is a fun and competitive race on an undulating dirt and grass loop course with 6 km for women and 8km for men. In addition, other island cross country races are coming up on the horizon. Please see bcathletics.org for more information and search under events. Cross country/trail running is a great strength booster for those future road and track races! I encourage everyone to give these races a try!

CVRR Tuesday Session for October 17th

• 10-20 minute warm-up run
• Dynamics at 5:10 PM (track) stretching/drills
• Threshold Cruise Intervals on Vanier Field (3 Lap, 2 Lap, 1 lap, 1 Lap off 1 minute recoveries (walk/jog). The focus here is on comfortably hard running on grassy surface with some hill. Focus on relaxed running and maintain an even pace!
• 4 x 15-20 second strides off 45 seconds on grass
• Cooldown (minimum 2 laps of grass field/ 10-20 minutes is ideal

CVRR Tuesday Session for October 24th (Pre- race session for those racing next weekend)
• Warm-up 10-20 minutes
• Dynamics @ 5:10 PM (track) stretching and drills
• 4 x 4 minutes on grass at Threshold Pace (Comfortably hard) with 2 minutes recovery
• 10-20 minutes easy cooldown
• Note: If you are not racing on the weekend the workout will be a Timed Fartlek on grass (1 min, 2, 3,3, 2 & 1 minute off 1 minute recovery jogs at 5k race pace effort)

CVRR Tuesday Session for October 31st (Happy Halloween!!!)
The focus of this session will be on recovery for those who raced on the weekend.

• Warm-up 10 minutes
• Dynamics (in costume - optional) at track for 5:10 PM
• Easy group run of 30-45 minutes on varying terrain (bring headlamps for trails/grass/road if you have one and reflective gear).
• 6-8 x 20 second strides on track off 45 seconds recovery for those who did not race on the weekend
• 10 minutes easy run

Looking forward to seeing you there!

Neil

Annual General Meeting Nov. 26 at noon

Comox Valley Road Runners

Annual General Meeting Nov. 26 at noon

Evergreen Room in Filberg Centre, Courtenay

I would also like to extend an invitation to all members and non members to join us at the annual CVRR Memorial Run!! The event will be held before the AGM starting from Lewis Park at 10 am.

Registration will be 9:15-9:45.

Read more about Annual General Meeting Nov. 26 at noon

ALL HALLOWS EVE

IS FAST APPROACHING. TO CELEBRATE PLEASE COME TO TRACK TUESDAY, OCTOBER 31ST

IN YOUR COSTUMES. AFTER TRACK JOIN THE GANG FOR PIZZA AND BEER AT GLADSTONE BREWERY IN COURTENAY. THERE WILL BE A FREE PIZZA FOR THE BEST COSTUME! SEE YOU THERE.

Read more about ALL HALLOWS EVE

Nautical Days 4 Miler

RUN; AND BE PART OF BRITISH COLUMBIA HISTORY

2017 Results

Overall Results (PDF) | Age Category Results (PDF)

On BC Day, as part of Comox Nautical Days celebrations, Comox Valley Road Runners will be holding a 4 Mile Road Race through the streets of Comox.

The race can claim the record of being the longest continuously held race in British Columbia and this year will be the 48^th continuous year the race has been held.

Read more about Nautical Days 4 Miler

Group Runs

The CVRR promotes and encourages group runs and welcomes runners to join us. Contact the person before coming out to confirm details. If you wish to lead a run please contact events@cvrr.ca and we can add your run to the list.

Please be advised that these are informal runs and you run at your own risk.

These are not CVRR sanctioned runs.

Tuesday

Read more about Group Runs

Announcement of New CVRR Coach

It is with great pleasure I announce our new CVRR coach, Neil Holm. Neil has a tremendous passion for training as those who have attended the pool running workouts will attest. Neil has agreed to start coaching Sept. 13.

We are very grateful for Darren Skuja services this past year and in previous years. We wish him well in his upcoming adventures.

Read more about Announcement of New CVRR Coach

CVRR AT THE AMERICAS MASTERS GAMES

Riding the excitement of the Rio Olympics, a group of Comox Valley Road Runners had excellent results while competing at the Americas Masters Games held in Vancouver August 27-September 3. The Games gathered more than 5000 of the best masters athletes in the world to compete in a number of events. The local Road Runners contested the full spectrum of running events with distances ranging anywhere from 100 meters to a half marathon of 21.1 km.