Tuesday Track

CVRR Tuesday Sessions for November 6th, 2018 - January 8th, 2019

~~CVRR Tuesday Training Sessions for November 6tth, 2018- January 8th, 2019

Hello CVRR runners and welcome to the late fall/early winter training sessions. During this period over the next two months some runners will have a cross country, trail race or a late season marathon in the plans. However, for others this is often a time to regroup and focus on just building strength from a busier period of racing or just life in general. Regardless of what your plans are (such as the 2019 Island Race Series or minimal racing in the future) the key focus here is to build gradual strength endurance interlaced with some speed training to maintain agility and efficient running mechanics. During this period, you may want to try some cross training on your easier days ranging from water running, cycling/ spinning on bike, swimming to cross country skiing. All these sports are great in helping to maintain your fitness while strengthening areas of our bodies that running does not deal with. So, go ahead and give your legs a bit of a break and try something new – you may enjoy it and it can refresh your running. I also recommend some form of strength training a couple of times per week. This does not have to be at a gym but can be done at home which can include pushups, plank, squats, etc. There is an excellent program in Canadian Running Magazine’s September/October 2018 issue. Again, the underlying theme of all successful running is consistency. Therefore, always listen to your body first instead of being solely dictated by a training schedule. If you are feeling tired or run down or if in doubt – back off and take it easy. By following this strategy, you will end up been more consistent allowing yourself gradual improvement over time instead of risking injury and/or illness. Stay healthy and enjoy your running! We are now in the period of shorter days with more darkness. Please make sure you are wearing some reflective clothing, and/or a light is also great.

Make sure you do an easy warm-up run for 10-20 minutes which will be followed by dynamic drills at 5:10 PM at track. After the workout session it is very important to do an easy cooldown run of 10-20 minutes. All workouts should be followed promptly with a nutritious snack or meal. Make sure you stay hydrated too as we forget about this sometimes in the cold weather.

Tuesday November 6th, 2018
• Tempo with Hill Repetitions
• 15 minutes tempo run (comfortably hard pace – approximately 15km race pace) on road circuit (TBA)
• 5-8 minutes easy recovery jog
• 4-6 x 30-45 seconds hill runs focusing on good form and speed with walk/jog down -hill for recovery

November 13th, 2018
• VO2 Max Intervals on track
• 3-6 x 800 metres off 2-3 minutes active recovery (pace is at 5km race pace and splits will be provided)

November 14th, 2018
• Cruise Intervals at Lactate Threshold pace on Vanier road circuit (TBA)
• 3-6 x 1500 metres (approx. distance) at comfortably hard pace (about your 15km race pace) (1 minute recovery between work-bout).
• Easy 5 minutes
• 4 x 15 seconds strides off 45 seconds

November 20th, 2018
• Repetitions on track for speed and mechanics
• 2 sets of 6-8 x 200 metre Reps (fast but not full out) with 200 metre jogs. (800 metre recovery jog between sets)
• Splits will be provided

November 27th, 2018
• Vanier continuous Hill Circuit of 1.35 km with 3 pickups
• 3-5 continuous hill circuits focusing on steady running with pickups on hills and flats

December 4th, 2018
• VO2 Max Intervals on track
• 3-6 x 800 metres off 2-3 minutes active recovery (pace is at 5km race pace and splits will be provided)

December 11th, 2018
• Cruise Intervals at Lactate Threshold pace on Vanier road circuit (TBA)
• 3-6 x 1500 metres (approx. distance) at comfortably hard pace (about your 15km race pace) (1 minute recovery between work-bout).
• Easy 5 minutes
• 4 x 15 seconds strides off 45 seconds

December 18th, 2018
• Mixed Workout – Repetitions with Cruise Intervals on Track
• 4 x 200 metres at Rep pace (quick but not full out) with 200 metre jogs ; 2 x 1200 metres at Threshold Pace off 1 minute rest; 200 metres plus jog; 2-4 x 200 metres at Rep pace

December 25th
• Merry Christmas! No scheduled session1
• Individual Workout recommendation – Mono Fartlek run; 2 x 90 seconds hard off 90 seconds; 4 x 60 seconds off 60 seconds easy; 4 x 30 seconds off 30 seconds easy; 4 x 15 seconds off 15 seconds easy. Enjoy and do over varied terrain!

January 8th, 2019 Happy New Year!
• Vanier continuous Hill Circuit of 1.35 km with 3 pickups
• 3-5 continuous hill circuits focusing on steady running with pickups on hills and flats

Looking forward to seeing everyone and please let know if you have any questions!

Neil

 

 

 

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