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CVRR Tuesday Sessions for November 6th, 2018 - January 8th, 2019

~~CVRR Tuesday Training Sessions for November 6tth, 2018- January 8th, 2019

Hello CVRR runners and welcome to the late fall/early winter training sessions. During this period over the next two months some runners will have a cross country, trail race or a late season marathon in the plans. However, for others this is often a time to regroup and focus on just building strength from a busier period of racing or just life in general. Regardless of what your plans are (such as the 2019 Island Race Series or minimal racing in the future) the key focus here is to build gradual strength endurance interlaced with some speed training to maintain agility and efficient running mechanics. During this period, you may want to try some cross training on your easier days ranging from water running, cycling/ spinning on bike, swimming to cross country skiing. All these sports are great in helping to maintain your fitness while strengthening areas of our bodies that running does not deal with. So, go ahead and give your legs a bit of a break and try something new – you may enjoy it and it can refresh your running. I also recommend some form of strength training a couple of times per week. This does not have to be at a gym but can be done at home which can include pushups, plank, squats, etc. There is an excellent program in Canadian Running Magazine’s September/October 2018 issue. Again, the underlying theme of all successful running is consistency. Therefore, always listen to your body first instead of being solely dictated by a training schedule. If you are feeling tired or run down or if in doubt – back off and take it easy. By following this strategy, you will end up been more consistent allowing yourself gradual improvement over time instead of risking injury and/or illness. Stay healthy and enjoy your running! We are now in the period of shorter days with more darkness. Please make sure you are wearing some reflective clothing, and/or a light is also great.

Make sure you do an easy warm-up run for 10-20 minutes which will be followed by dynamic drills at 5:10 PM at track. After the workout session it is very important to do an easy cooldown run of 10-20 minutes. All workouts should be followed promptly with a nutritious snack or meal. Make sure you stay hydrated too as we forget about this sometimes in the cold weather.

Tuesday November 6th, 2018
• Tempo with Hill Repetitions
• 15 minutes tempo run (comfortably hard pace – approximately 15km race pace) on road circuit (TBA)
• 5-8 minutes easy recovery jog
• 4-6 x 30-45 seconds hill runs focusing on good form and speed with walk/jog down -hill for recovery

November 13th, 2018
• VO2 Max Intervals on track
• 3-6 x 800 metres off 2-3 minutes active recovery (pace is at 5km race pace and splits will be provided)

November 14th, 2018
• Cruise Intervals at Lactate Threshold pace on Vanier road circuit (TBA)
• 3-6 x 1500 metres (approx. distance) at comfortably hard pace (about your 15km race pace) (1 minute recovery between work-bout).
• Easy 5 minutes
• 4 x 15 seconds strides off 45 seconds

November 20th, 2018
• Repetitions on track for speed and mechanics
• 2 sets of 6-8 x 200 metre Reps (fast but not full out) with 200 metre jogs. (800 metre recovery jog between sets)
• Splits will be provided

November 27th, 2018
• Vanier continuous Hill Circuit of 1.35 km with 3 pickups
• 3-5 continuous hill circuits focusing on steady running with pickups on hills and flats

December 4th, 2018
• VO2 Max Intervals on track
• 3-6 x 800 metres off 2-3 minutes active recovery (pace is at 5km race pace and splits will be provided)

December 11th, 2018
• Cruise Intervals at Lactate Threshold pace on Vanier road circuit (TBA)
• 3-6 x 1500 metres (approx. distance) at comfortably hard pace (about your 15km race pace) (1 minute recovery between work-bout).
• Easy 5 minutes
• 4 x 15 seconds strides off 45 seconds

December 18th, 2018
• Mixed Workout – Repetitions with Cruise Intervals on Track
• 4 x 200 metres at Rep pace (quick but not full out) with 200 metre jogs ; 2 x 1200 metres at Threshold Pace off 1 minute rest; 200 metres plus jog; 2-4 x 200 metres at Rep pace

December 25th
• Merry Christmas! No scheduled session1
• Individual Workout recommendation – Mono Fartlek run; 2 x 90 seconds hard off 90 seconds; 4 x 60 seconds off 60 seconds easy; 4 x 30 seconds off 30 seconds easy; 4 x 15 seconds off 15 seconds easy. Enjoy and do over varied terrain!

January 8th, 2019 Happy New Year!
• Vanier continuous Hill Circuit of 1.35 km with 3 pickups
• 3-5 continuous hill circuits focusing on steady running with pickups on hills and flats

Looking forward to seeing everyone and please let know if you have any questions!

Neil

 

 

Levins Sets Canadian Marathon Record

This weekend at the Toronto Waterfront Marathon, a new national benchmark was set. Cameron Levins of Black Creek, in his debut marathon, set a new Canadian Marathon Record.  With a time of 2:09:25, he smashed the previous record by 44 seconds. The previous record (2:10:09) was set by Jerome Drayton in 1975. The fact that the previous record had stood for 43 years is a testament to the magnitude of this achievement.

Pool Running

Pool Running Returns Wednesday, October 17, 2018.

New poolsters are welcome. Come Wednesdays at 5:30 to 6:30 p.m. to the Comox Valley Aquatic Centre (next to North Island College). Pay your $5.00 at deck side (come earlier to soak in the hot tub).   No previous skill is required!  

The CVRR is pleased to announce that Pool Running returns for another season of fun, frolics, hot tubbing, socializing and of course the ever popular HARD WORK!

Winter Pool/Water Running at CV Aquatic Centre, Wednesdays, 5:30 to 6:30 p.m.
We have the pool booked every Wednesday until March 20, 2019.

We take a Christmas break from Dec. 26 and start back up on Jan. 09, 2019.

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

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