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CVRR Tuesday Sessions for February 6th, 13th,20th,27th,March 6th & 13th

~CVRR Tuesday Training Sessions for February 6th,13th,20,27, March 6th & 13th, 2018

Hello CVRR athletes and welcome to the mid-winter training sessions. With just a little more than six weeks away from our Comox Valley Half Marathon on March 18th, we will direct our general focus to this race. Even if this race is not in your plans, these workouts are suitable for all runners who want to continue to build strength endurance and speed. Please remember if you are racing on a weekend to always allow yourself at least 3 days easy recovery (minimum) before the next workout!
Well done so far to all of you who have raced in the last two series races. CVRR continues to show a very strong results presence from our lovely Comox Valley!
Please make sure that you are getting a 90 minute plus long run on the weekend at least every other week.

Training Session for February 6th: (Focus: Lactate Threshold – comfortably hard pace)
• Warm-up 10-20 minutes easy
• Dynamics @ 5:10 PM
• 4-6 x 1000 metres at Threshold pace (on track) off 1minute recovery.
(You will be provided splits)
• 4 x 15 second strides off 45 seconds focusing on form and leg turnover
• Cooldown run of 10-20 minutes

Training Session for February 13th (Focus: Lactate Threshold & Speed/ Mechanics)
• Warm-up run 10-20 minutes
• Dynamics @ 5:10 PM
• 15 minute Threshold run (comfortably hard) on Vanier Driveway Circuit
• 5-7 minutes easy running
• 3-4 Short hill repeats of 20-30 seconds at hard pace (not full out and focusing on form) with 90 second plus recovery walking back downhill.
• Cooldown run of 10-20 minutes

Training Session for February 20th: (Focus VO2 Max for Aerobic Power)
• Warm-up run 10-20 minutes
• Dynamics @ 5:10 PM
• 4-6 x 800 metres on track at VO2 Max pace off 2-3 minutes recovery
(I will provide you with your split times).
• 10-20 minutes cooldown run

Training Session for February 27th: (Focus on Strength Endurance)
• Warm-up run of 10-20 minutes
• Dynamics @ 5:10 PM
• 3-5 Continuous Hill Circuit on Vanier Driveway (1.35km per loop) with 3 efforts per loop (run hills at a moderately hard effort focusing on good form)
•  Cooldown run of 10-20 minutes

Training Session for March 6th: (Focus: Lactate Threshold)
• Warm-up run of 10-20 minutes
• Dynamics @ 5:10 PM
• 1 x 10 minute with 2 minutes rest; 2-3 x 5 minutes with 1minute rest at Threshold Pace-Half Marathon Pace (comfortably hard pace) on Dove Creek Road circuit 5.1 km loop.
• 4 x 15 second strides focusing on form off 45 second rests
• Cooldown run of 10-20 minutes

Training Session for March 13th: (Focus: Lactate Threshold Cruise Intervals)
• Warm-up run of 10-20 minutes
• Dynamics @ 5:10 PM
• 3-4 x 1200 metres on track at Threshold Pace (comfortably hard) off 2 minutes recovery. (I will provide the split times per 400 metres).
• 4 x15 seconds strides focusing on form off 45 seconds rests
• Cooldown run of 10-20 minutes

Looking forward to seeing all at the track and Happy Training!

Neil

 

2018 COMOX VALLEY RV HALF MARATHON VOLUNTEERS NEEDED

The Half Marathon is not very far off and the race committee is very busy making sure that everything is in place for a successful race. The Half Marathon is a very important event for the club. It is a highlight of the Vancouver Island Race Series. It is also a big fund raiser for many of the club's activities. The success of an event like this is dependent on the support of our volunteers. We require approximately 100 volunteers for a number of positions. If you, a family member, or a friend have not already volunteered and are able to help us out please contact me.

COMOX VALLEY RV HALF MARATHON TRAINING PLANS

Download the plan on the Half Marathon Page

Whether this is your first or 21st half marathon, this 15-week program is designed to get you to the finish line on 18 March 2018 feeling strong and injury-free. If you happen to set a new personal record (PR) and/or manage to smile for your finisher's photo ... even better!

 

5km Running Clinic

Annual Learn to Run Clinic An Opportunity to Commit to Your Active Lifestyle in 2018 Starts Saturday, Jan 13th, 2018 8:30 a.m. to 11:00 a.m.

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

OCEANSIDE MOTHERS DAY 10K RUN & 5K RUN/WALK

THE OCEANSIDE RUNNING CLUB ASSOCIATION (ORCA) PROUDLY PRESENTS ITS FAVOURITE 10K RACE THROUGH RATHTREVOR PROVINCIAL PARK

AND THE 5K RUN/WALK ALONG THE ENGLISHMAN RIVER ESTUARY

CELEBRATE MOTHERS’ DAY WITH US ON SUNDAY MAY 13th, 2018

The 10K Run is a scenic course, part road, part trail that winds through Rathtrevor Beach Provincial Park and along the beautiful oceanfront.

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 48th continuous year the race has been held.

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