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CVRR Tuesday Session for December 6th, 2016

CVRR Tuesday Session for December 6th, 2016 Hello everyone and great job on the Repetition Interval Session last week! This Tuesday we will be doing a mixed session with Tempo and Repetitions. Also, I will be away this week so Wayne will be leading the session. Thank- you Wayne! Warm-up 10-20 minutes easy Dynamics @ 5:10 PM: Stretching, drills and 4 strides 10 minutes at Tempo pace (comfortably hard) on track. Everyone starts together and aims for their projected Tempo split time per 400 metres (see below). Please check your split per 400 metres! 2 minutes recovery jog/walk and re- group to start. 1 x 5 minutes at Tempo pace (for higher weekly mileage runners ( 50 km plus). 5-7 minutes easy walk/jog 4, 6 or 8 x 200 metres at Rep pace off 200 metres easy jog. Begin at the 5000 metre start and jog back to this location for the next repeat. 10-20 minutes cooldown Pacing for Tempo and Reps: T pace per 400 metres (based on 10k time) R pace for 200 metres 60 min 2:28 63 seconds 55 min 2:14 57 sec. 50 min 2:03 52 sec 45 min 1:52 47 sec 42 min 1:44 44 sec 40 min 1:41 42 sec 38 min 1:35 40 sec 35 min 1:29 37 sec Have a great workout and good luck to those planning to do the Stewart Mountain cross country race! Also, please remember if you have done a race on the weekend please make Tuesday a recovery day. Coach Neil


This year we are pleased to offer HALF MARATHON TRAINING PLANS for both beginners wanting to get to the finish line safely and for experienced runners looking for a PB. 

These programs have been developed by Carolyn Coffin, an elite runner, coach and owner of Eat Real Food Academy. The Half Marathon is not far away. Register and start your training now at www.cvrr.ca/cv-half-marathon.

Memorial Run, Brunch and AGM - Filberg Centre in the Evergreen Room

Memorial Run/Walk - starts from the Filberg Centre at 10 a.m. Sunday (Nov. 27)
- registration - 9:15 to 9:45 a.m. at the Evergreen Rm, downstairs (to the right inside the door)
- the run is a memorial for the running folks who have died over the past number of years
- the route is the Airpark trail and runner/walker has an hr. to complete various repeats of the planned route

The Cumby #2

The Cumby Trail Race is in its second year following a successful inaugural race in May 2016. With enthusiasm and interest expressed from many racers on Vancouver Island and beyond, the Comox Valley Road Runners are set to host an Ultra – 50 km race in addition to the original 23 km race in the Cumberland Hills on May 13, 2017. We anticipate sold out registration capping at 400 runners.

Jingle Bell Run

Sunday, December 4, 2016

Registration: 9:45 to 10:15
Walkers start @ 10:30
Runners start @ 11:00

Fun for the family and runners/walkers at all levels.

Get your bells on for the Jingle Bell Run. 

The Jingle Bell Run is sponsored by the CVRR and entry is $5 plus one non-perishable item for the local food bank.  All cash and food go directly to the food bank.

Peak Testing Courtenay December 10

Peak is coming back to Courtenay December 10, 11 to do testing again.  It will be a great time to assess your most efficient  zones for getting the most out of your running and biking by measuring lactate levels and gas exchange.  There is also data regarding fueling at different paces that is very useful.  For those who have tested previously it will show you how your current training has impacted on your zones. 

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. 


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.  


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.

Run the Rock Marathon, Half & 8K

Looking for a 'tune up' race for your fall marathon or 1/2 marathon main event?   Try the tough Run the Rock race that has both paved and gravel roads with plenty of hills!   You definitely will have bragging rights after doing this race.  If you are not quite up to this challenge, try the net downhill 8 km. race. See you there!

6th Annual

Vancouver Island Trail Series Long Course at Mt. Washington

Looking for a trail race challenge right here in our neighborhood?  The Vancouver Island Trail Series (formerly Gutbusters) has a new long course at Mt. Washington next weekend, August 13th at 10:45 am.  Check out the map on the website. Yes there are hills involved.  The shorter course is also an option. The food at the end of these races makes the hard work all worthwhile.


Three elite Comox Valley Road Runners teamed up with Michael Lax of Victoria to annihilate the Men's National 55-59 4 x 800 meter relay track record. Local athletes Wayne Crowe, Keith Wakelin and Danny Keyes accepted the challenge of their Victoria teammate to attempt to take down the previous National Record of 11:51 at the Christie-Phoenix Insurance Victoria Run Series meet held at the University of Victoria track on July 23.


Comox Valley Road Runners were well represented at the 2016 Vancouver Scotia Bank Half Marathon. The race welcomes many of the top runners in the country to a very competitive field. It was a warm summer's day this year however, making the quest for fast times even more difficult on this challenging 21 km course. Kip Kangoga ran 1:07:03 to lead all racers along a scenic route that started on the UBC campus and wound along Spanish Banks, through Jericho and Kitsilano and over the Burrard street bridge, to finish in front of a cheering crowd gathered in Stanley Park.

Recent Memorable Mentions

Lots of exciting things have been happening with the Comox Valley Road Runners!


Five Comox Valley Road Runners represented the community well as they joined more than two thousand other racers in the 21.1 km First Half Marathon held on Februrary 14 in Vancouver. It was a cold and wet day for racing along a route that included a frigid loop of the Stanley Park Seawall. 

CVRR Member Made Videos

By Kindle:
link to SHAW CVRR high quality professional video!
(preliminary sponsor advertising lasts about 15 seconds)
my low quality youtube promo