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CVRR Tuesday Training Sessions for December 5th, 12th, 19th and 26th, 2017

~~CVRR Tuesday Training Sessions for December 5th, 12th, 19th and 26th, 2017
Hello, all CVRR runners and welcome to the winter training sessions for the next month. We will continue to focus on building endurance and strength during this period. This training will help set us up for upcoming racing (if in your plans) for next year such as the Island Race Series and our local Comox Valley Half Marathon. During the winter months it is especially important to give yourself adequate warm-up before the workouts followed by a generous cooldown. The extra time on your feet doing the warm-up/cooldown segment is a great endurance builder.

CVRR Tuesday Training Session for December 5th
• Warm-up of 10-20 minutes easy
• Dynamics at 5:10 PM on track
• Workout: Threshold Cruise Intervals (4-6 x 1000 metres) on track off 60-90 seconds active recovery walk/jog. We will start the Intervals at the 200 metre mark (NW corner of track) and finish at the regular place. Recovery will be to walk/jog across field back to starting point. The pace should be comfortably hard and I will have 400 metre split times for you to focus on.
• Easy walk/jog of 5 minutes
• Strides (4 x 15-20 seconds off 45 seconds rest) with focus on smooth running mechanics (relaxed shoulders and running tall).
• Cooldown run of 10 – 20 minutes (most important)!

CVRR Tuesday Training Session for December 12th
• Warm-up of 10-20 minutes
• Dynamics at 5:10 PM on track
• Workout: Hill circuit on Vanier School Driveway: 3-5 x 1350 metres per loop. This is a continuous circuit with 2 hills and one flat with downhill section (per loop) focusing on quality running but not full out. A great strength builder!
• Cooldown run of 10-20 minutes (most important)!

CVRR Tuesday Training Session for December 19th
• Warm-up run of 10-20 minutes
• Dynamics at 5:10 PM on track
• Workout: Threshold Cruise Intervals on Vanier School Driveway Circuit:
   3-5 x 1500 metres at comfortably hard pace off 1 minute rest
• Easy 5 minute walk/jog
• 4 x 15-20 second strides at a controlled pace focusing on form off 45 seconds easy.
• 10-20 minutes easy cooldown (most important)!

CVRR Tuesday Training Session for December 26th
• Warm-up run of 10-20 minutes
• Dynamics at 5:10 PM on track
• Workout: Step counting Ladder Intervals on track at 5-10 K race pace effort: Runners will count their right foot steps (footfalls): For example, we will start with running 10 right footsteps at a fast pace followed by 10 right foot steps at an easy pace. This will follow with 20 right foot steps at a hard pace and then an easy 20 footsteps. We will then do 30/30;40/40 all the way until we reach 100/100 and then work downward to 90/90; 80/80 until we get back to 10/10. This is a fun workout and yes you will be responsible to count your own steps!
• Optional Bikini/Speedo Blast off for last lap of session (TBA)
• Cooldown run of 10-20 minutes (most important)!

Hope to see you all there!

Neil

 

Annual General Meeting Nov. 26 at noon

Comox Valley Road Runners

Annual General Meeting Nov. 26 at noon

Evergreen Room in Filberg CentreCourtenay

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.

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.

Jingle Bell Run

Sunday, December 3, 2017

Registration between 9:45 and 10:15
7 km walk starts at 10:30
7 km run starts at 11
3 km walk/run starts at 11

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.

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.

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

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.  

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.

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