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CVRR Tuesday Training Sessions until December 10th, 2019

Welcome CVRR runners. We are now into the fall training plan which will focus mainly on strength/endurance with some repetition (hill running) to develop speed and good running mechanics. Whether or not you have racing in your plans these workouts are aimed to develop the different energy systems to improve performance and enjoyment in your running. Please do an easy run for warm-up and be ready to start at 5:10 pm.

• September 24th: Horse trails fartlek (1, 2, 3, 4, 3, 2, 1 minute hard off 1 minute easy) (8-9/10 effort)
• October 1st: Cruise Intervals on Blooming Barn road circuit: 3-5 x 5 minutes off 1 min. recovery.  (8-8.5/10 effort); 4 x 10-15 second strides off 45 sec. rest
• October 8th: Grass Intervals Vanier fields: (2-6 x 750 metres at Interval pace off 2-3 minutes easy (approximately 5 km race pace) or (8.5-9/10 effort).
• October 15th: Cruise Intervals on Glacier Road circuit: 2-5 x 1200 metres at T pace (comfortably hard @ 8-8.5/10 effort) 1.5-2 minutes recovery: 4x 15 sec. strides.
• October 22nd: Grass Intervals Vanier fields: 2-5 x 1000 metres at I pace (8.5-9/10 effort) with 3 minutes rest between.
• October 29th: Track Intervals: 2-5 x 800 metres at Interval pace off 3 minutes rest (8.5/9 effort). Splits will be provided.
• November 5th: Tempo & hills: 15 min road tempo (8.5/10 effort); 2-4 x 40 second hills with walk down for recovery. (Vanier school road and hill).
• November 12th: Strength endurance hill circuit with 3 efforts per circuit. (1.3 km per loop) 1-4 loops at Tempo/Marathon Pace with pick-ups (7.5-8/10 effort)
• November 19th: Track Session:  running by counting steps at Tempo -Interval pace. (8-9/10 effort). Example: 10 steps easy, 10 hard, 20 easy, 20 hard up to 90 steps and then down towards 10 steps again. A fun workout with good volume!
• November 26th: Tempo & hills: 18 min road tempo 8/10 effort); 2-5 x 40 second hills (Rep pace @ 9.5/10 effort) with walk down for recovery.
 December 3rd: Strength endurance hill circuit with 3 efforts per circuit. (1.3 km per loop) 1-4 loops at Tempo/Marathon Pace with pick-ups (7.5-8/10 effort).
• December 10th: Track session (3-8 x 400 metres at Interval pace off 60-90 seconds rest. (9/10 effort or about 5k race pace). Splits will be provided.

More information about Tuesday Track HERE

CVRR Group Run information

Please note that the following runs may or may not be CVRR sponsored. This information is given with the understanding that you participate at your own risk.

CVRR sponsored runs will require the signing of a waiver. If you are a CVRR member, you signed this waiver when you joined the club.
If you are not a CVRR member, you can go to this RaceRoster site and sign it for free - CVRR waiver
 

2019 Nautical Days 4 Miler

Monday, August 5th (B.C. Day)

2019 Race Results HERE
2019 Team Results HERE

Track n Trail Kids Run

Comox Valley Exhibition Fair Grounds
Saturday, August 24th. 2019

Registration: day-of-race only from 9:00 until 9:45 am
The Start/Finish gate and the Registration tent will be set up just on the inside of the horse oval.
Please print and fill out a copy of the registration form (HERE) before you arrive, if possible. 

MOTHERS DAY 10K/5K

CELEBRATE MOTHERS’ DAY WITH US ON SUNDAY MAY 12th, 2019
 
THE OCEANSIDE RUNNING CLUB ASSOCIATION (ORCA) IS ONCE AGAIN HOSTING THE OCEANSIDE MOTHERS’ DAY 10K RUN & 5K RUN/WALK
 
 

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

 
 

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.

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