Tuesday Track

CVRR Tuesday Sessions for October 17th, 24th & 31st

~~ CVRR Tuesday Sessions for October 17th, 24th & 31st
Hello CVRR runners and we are amongst some exciting fall races on the schedule.
Well done to those who raced the Miracle Beach 5/10 K. Always a great race(s) on a scenic and fast course! Coming up in two weeks is the exciting and beautiful Perseverance 3K/11K trail race. Also, another great option is the BC Cross Country Championships in Abbotsford this year (20 dollar entry fee). This is a fun and competitive race on an undulating dirt and grass loop course with 6 km for women and 8km for men. In addition, other island cross country races are coming up on the horizon. Please see bcathletics.org for more information and search under events. Cross country/trail running is a great strength booster for those future road and track races! I encourage everyone to give these races a try!

CVRR Tuesday Session for October 17th

• 10-20 minute warm-up run
• Dynamics at 5:10 PM (track) stretching/drills
• Threshold Cruise Intervals on Vanier Field (3 Lap, 2 Lap, 1 lap, 1 Lap off 1 minute recoveries (walk/jog). The focus here is on comfortably hard running on grassy surface with some hill. Focus on relaxed running and maintain an even pace!
• 4 x 15-20 second strides off 45 seconds on grass
• Cooldown (minimum 2 laps of grass field/ 10-20 minutes is ideal

CVRR Tuesday Session for October 24th (Pre- race session for those racing next weekend)
• Warm-up 10-20 minutes
• Dynamics @ 5:10 PM (track) stretching and drills
• 4 x 4 minutes on grass at Threshold Pace (Comfortably hard) with 2 minutes recovery
• 10-20 minutes easy cooldown
• Note: If you are not racing on the weekend the workout will be a Timed Fartlek on grass (1 min, 2, 3,3, 2 & 1 minute off 1 minute recovery jogs at 5k race pace effort)

CVRR Tuesday Session for October 31st (Happy Halloween!!!)
The focus of this session will be on recovery for those who raced on the weekend.

• Warm-up 10 minutes
• Dynamics (in costume - optional) at track for 5:10 PM
• Easy group run of 30-45 minutes on varying terrain (bring headlamps for trails/grass/road if you have one and reflective gear).
• 6-8 x 20 second strides on track off 45 seconds recovery for those who did not race on the weekend
• 10 minutes easy run

Looking forward to seeing you there!



What is Tuesday Night Track?

Hello. Welcome to CVRR Tuesday Night Sessions. These sessions are for anyone who wants to run. You may want a social/easy session. You may be a serious runner who will push hard on the session in order to aim towards a specific running goal. You may even wish to skip some of the session, based on your needs/goals. It really doesn't matter to me how you run these sessions, because we all have different kinds of goals in running. The only prerequisite is: you should be able to run 5km continuously. (Hence, for new runners, the annual CVRR running clinic is a great way to prepare for these sessions.)

Club Coach Neil Holm

Neil has been a nationally ranked runner from 1500 metres up to the marathon distance. He started competitive running at age twelve with the Norwesters Track & Field club in West Vancouver. He later ran for Simon Fraser University on  an athletic scholarship and the Richmond Kajaks Track Club. Over the years he has been very fortunate to receive good coaching that helped him excel at various distances on the track, cross country and the roads. Some highlighted performances include a 3:56 for 1500 metres; 30:49 track 10,000 metres at the Harry Jerome Track Classic; 1:07:32 half marathon personal best and also winning the 2003 Vancouver First Half Marathon in 69:55. Neil was also the first Canadian finisher in the 2000 Boston Marathon in 2:32. In 2003 Neil ran the Chicago Marathon with a personal best time of 2:26 adding to his total of five marathons under two hours and thirty minutes. Neil still competes as a masters runner. He was the winner of the 2007 California International Marathon (masters division) in 2:32 at age 42. As a master Neil also placed 7th overall in the 2008 Victoria Marathon in 2:36.

Neil continues to be passionate about running and endurance sports in general and believes in long term development and performance over one’s life. As a coach he fosters consistent and progressive training practices that acknowledge the uniqueness of each athlete in order for them to reach their goals. More recently Neil has become actively involved in Nordic ski racing during winter months. He is also a NCCP community ski coach for the Strathcona Nordics that includes coaching his two children.

Neil and his family are avid outdoor enthusiasts that enjoy hiking, cycling, swimming and exploring the beautiful BC coast during the summer months. Neil works as an instructor at North Island College and holds a Masters degree in education.


“The miracle isn't that I finished. The miracle is that I had the courage to start.” 

― John Bingham