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CVRR Session for Tuesday October 25th, 2016

CVRR Tuesday Session for October 23rd, 2016 Hello CVRR runners! Congratulations to all who did the Perseverance Trail Race with some very outstanding performances on a tough and wet course. So for those who raced this last weekend, I would recommend an easy recovery run of between 30-45 minutes. If you are up to another challenge next weekend there is the BC Cross Country Championships in Nanaimo on Saturday October 29th. Cross country running is challenging and very strengthening which includes running on grass and often twisty and hilly trails on a loop course. Please go to www.bcathletics.org for more information. Session Focus: Threshold (Tempo) cruise intervals on grass followed by strides. Yes it may be soggy but good practice for cross country racing. Tempo pace is slower than last week’s VO2 max pace. Remember to focus on running comfortably hard! • Warm-up run for 10-20 minutes • 5:10 PM Dynamic warm-up that includes stretching, strides and drills • 3-4 x 2 laps at Tempo pace on Vanier Fields off 2 minutes easy running. (If you run up to 48 km per week run 2-3 repeats). All other who run more than 48 km per week can run 3-4 repeats. • 4 x 20-30 seconds strides on grass. (Focus on running tall, quick turnover and relaxed). • Cool-down run (easy) 10-20 minutes. Don’t forget the stretching and eat and drink ASAP! See you on Tuesday! Coach Neil

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