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CVRR Tuesday Summer Sessions 2017

CVRR Tuesday Training Sessions for Summer 2017

Hello CVRR runners and hope everyone is doing well! I will be out of town for some periods over July and August and thank you very much to those who have kindly offered to lead the sessions on the following dates.
The focus for July will be to continue to maintain our strength while honing our speed (sharpness). This training will coincide nicely with those who are planning to race the Nautical Days 4 miler (great race) on August 7th or another race. Even if no racing is in the plan for you right now this training will blend well for later summer/ fall training and racing.
During the month of August, we will take a break from the track and focus on rebuilding our strength and endurance for upcoming fall races ranging from 8k’s to Marathons.
Please remember to always give yourself a few easy days before an important race and take adequate recovery afterwards! Above all, enjoy your summer and happy running!

* CVRR Tuesday Session for July 4th (Session Leader: Kate Brotherstone)
• 10-20 minutes warm-up of easy running
• Dynamics at 5:10 PM (stretching including downward dog and balancing drills, etc.)
• Workout: 3-4 x 2 laps on Vanier Fields (clockwise direction) at Threshold Pace (comfortably hard running) off 1 minute recovery – focus on relaxed form and running and even pace throughout!
• 4 x 20 seconds strides on grass (focus on good form) with 45 seconds rest
• 10-20 minutes easy cooldown run and stretching

* CVRR Tuesday Session for July 11th (Session Leader: Tracy K.)
• 10-20 minutes warm-up of easy running
• Dynamics at 5:10 PM (Gentle stretching – no drills or strides)
• Workout: Fartlek run on horse trails loop: 2 x 90 seconds hard off 90 seconds recovery (easy running); 4 x 60 seconds hard off 60 seconds recovery; 4 x 30 seconds hard off 30 seconds recovery; 4 x 15 seconds hard off 15 seconds recovery.
The efforts should be hard (not full out) while maintaining good form!
• 3 x 20 metres strength drill (A skip on gravel path focusing on being tall and relaxing shoulders).
• 10-20 minutes easy cooldown run and stretching

• CVRR Tuesday Session for July 18th (Session Leader: Carolyn Coffin)
• 10-20 minutes warm-up run
• Dynamics at 5:10 PM (stretching, 2 x 25 metres “A” skip’ 2 x 25 metres “C”’s (butt kicks); 4 x 100 metre strides)
• Workout: 4-6 x 600 metres on track at VO2 max pace (3-5k race pace) off 90 – 120 seconds recovery jog. Begin each 600 metre run at NW corner of track and finish at usual spot).
• 10-20 minutes easy cooldown run and stretching
(400 metre goal splits times will be provided)

* CVRR Tuesday Session for July 25th (I will be here for this session).
• 10-20 minutes warm-up of easy running
• Dynamics at 5:10 PM (stretching, drills and 4 strides)
• Workout: 4 x 400 metres on track at V02 Max pace (3-5 km race pace) off 60-90 seconds active recovery (keep moving around).
• 6 minutes easy recovery jog on track inner field (grass)
• 4 x 200 metres at Repetition pace (fast but not full out) off 200 metre recovery runs back to the start. Begin 200s at NW corner of track.
• Cooldown run of 10-20 minutes.

* CVRR Tuesday Session for August 1st, 2017 (I will be here for this session).
• 10-20 minutes warm-up of easy running
• Dynamics at 5:10 PM (Stretching)
• Workout: 20 minutes Tempo run (comfortably hard pace) on horse track
• 4 – 6 x 20 second strides off 45 seconds rest focusing on good form
• 10-20 minutes easy cooldown run and stretching

* CVRR Tuesday Session for August 8th, 2017 (Session Leader: Carolyn Coffin)
• 10-20 minutes warm-up of easy running
• Please note if you raced yesterday at Nautical Days today is an easy day of 30 minutes running!
• Dynamics at 5:10 PM (stretching, 2 x 25 metres “A” skip drill but not strides)
• Workout: Timed Fartlek on horse trail loop: 4-5 x 3 minutes hard off 2 minutes recovery jogs.
• 10-20 minutes easy cooldown run and stretching

* CVRR Tuesday Session for August 15th, 2017 (Session Leader: Peter Ashmore)
• 10-20 minutes warm-up of easy running
• Dynamics at 5:10 PM (stretching with focus on balancing drills- one legged yoga balancing stick pose and downward dog, sitting butterfly groin stretch, etc) 4 x 80-100 metre strides on track
• Workout: Grass Intervals on Vanier Fields (clockwise direction); 4-6 x 1 lap (700 metres per loop) at 5k race pace off 2 minutes rest (active recovery)
• 10-20 minutes easy cooldown run and stretching

* CVRR Tuesday Session for August 22nd, 2017 (Session Leader: Wayne Crowe)
• 10-20 minutes warm-up of easy running
• Dynamics at 5:10 PM (stretching but no drills or strides)
• Workout: Untimed Fartlek run on horse trail loops with 10- 12 efforts ranging from about 20 seconds to 2.5 minutes at a good quality pace based on how you are feeling. Do not use your watches! Just focus on smooth, light and relaxed running and above all enjoy the experience. For example, runner may run from one tree to another and then take a recovery run and then begin the second effort which may be longer or shorter. Capture the true essence of distance running with this session!
• 10-20 minutes easy cooldown run and stretching (bring water if hot)!

CVRR Tuesday Session for August 29th, 2017
• 10-20 minutes warm-up of easy running
• Dynamics at 5:10 PM (active stretching but not strides or drills)
• Workout: Cruise Intervals on Vanier Fields (Threshold pace which means comfortably hard running) Focus on running relaxed, light and brisk!
3-4 x 2 loops (clockwise direction) at your threshold pace off 1 minute recovery between. Try to maintain an even pace per lap!
• 4 x 20 seconds strides off 45 seconds rests (focus on good form – relax those shoulders)!
• 10-20 minutes easy cooldown run and stretching

CVRR Tuesday Session for September 5th, 2017
• 10-20 minutes warm-up of easy running
• Dynamics at 5:10 PM (active stretching) we will then run as a group to the Dove Creek Blooming Barn Loop.
• Workout: Blooming Barn 5.1 km Tempo run. We will be doing an extended Tempo run with focus on comfortably hard, sustained and even paced running. Please bring your sport watches and HR monitors if you have one.
This is a great workout especially for Half Marathon and Marathon distances to focus on even pacing.
• 4 x 20 seconds strides on road off 45 seconds recovery focusing on good form.
• 10-20 minutes easy cooldown run and stretching (bring water bottle if hot)!

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.

Track n Trail Kids Run

The Comox Valley Exhibition would like to once again invite families to the Track n’ Trail Kids' Fun Run. 

The run takes place at the exhibition grounds on Saturday, August 26th, 2017.
 

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

Summer Solstice BBQ

In celebration of Summer Solstice the CVRR social committee will be hosting a BBQ potluck at the Vanier Track on Tuesday, June 20th. The festivities will begin after Coach Neil’s track workout at approximately 6-6:15 pm. Each person should bring a potluck food item for 4-6 people to share and whatever he/she would like to BBQ. Please provide your own utensils, plates, cups and beverages. There will be a few extra picnic tables and a tent but bringing your own lawn chair is recommended. We also encourage you to bring outdoor games if you have them.

Junior Runners Are Having a Blast Again This Year at RUN4FUN

The 11th edition of The Comox Valley Road Runners’ 8 week Run4Fun program began April 5th and this year’s edition is welcoming 34 eager young runners. Even though the weather has been very wet so far, this years’ runners have been having a lot of fun making tracks in the mud!

COMOX VALLEY RV HALF MARATHON MARCH 19, 2017

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.

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.

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