Tuesday Track

CVRR Tuesday Sessions for January 2nd, 9th, 16th, 23rd & 30th, 2018

~~CVRR Tuesday Sessions for January 2nd, 9th, 16th, 23rd and 30th, 2018

Happy New Year to all CVRR runners and wishing you the best of health and continued success in your training/racing endeavors! With the Island Race Series beginning soon we will continue to work on our strength endurance. As mentioned earlier it is most important to have a strong endurance foundation to successfully handle faster training and racing. Therefore, about eighty percent of our training is easy to moderate with about 20 percent at higher intensities to train the different energy systems ranging from Lactate Threshold, VO2 max, Repetition Training and Pure Speed training. The following workouts for this month will be a variety of the above. Once we get into the spring months we will emphasizes some extra higher intensity sessions to help fine tune performance for specific goals.

Tuesday Session for January 2nd, 2018
• Warm-up run of 10-20 minutes
• Dynamics on track at 5:10 PM
• Workout: Continuous Hill Circuit with 3-5 repeats (3 efforts per loop with each loop being 1.35 km) Strong effort on hills focusing on form but not full out!
• Cooldown run of 10-20 minutes

Tuesday Session for January 9th, 2018
• Warm-up run of 10-20 minutes
• Dynamics on track at 5:10 PM
• Workout: Intervals of 5-8 x 400 metres on track at VO2 Max pace (5k race pace) off 60 seconds active recovery. I will provide your 400 metre split times to focus on
• Cooldown run of 10-20 minutes (most important)!

Tuesday Session for January 16th, 2018
• Warm-up run of 10-20 minutes
• Dynamics on track at 5:10 PM
• Workout: 3-5 x 1500 metres at Threshold Pace (cruise intervals) on Vanier Driveway Circuit (comfortably hard pace) off 1minute active recovery
•  5 minutes easy run
• 4-6 x 15 second strides off 45 seconds focusing on relaxed form
• 10-20 minutes cooldown run (most important)!

Tuesday Session for January 23rd, 2018
• Warm-up run of 10-20 minutes (very important)!
• Dynamics on track at 5:10 PM
• Workout: Continuous Hill Circuit with 3-5 repeats (3 efforts per loop with each loop being 1.35 km) Strong effort on hills focusing on form but not full out!
• 10-20 minutes cooldown run

Tuesday Session for January 30th, 2018
• Warm-up run of 10-20 minutes
• Dynamics on track at 5:10 PM
• Workout: 4-6 x 800 metres on track at VO2 max pace (5K race pace) off 2-3 minutes active recovery between workbouts. I will provide your 400 metre splits to focus on.
• Cooldown run of 10-20 minutes

Please remember to be properly warmed up for these workouts and always complete an adequate cooldown after the session. If you are racing on a weekend always allow 3-4 easy days before. Also, allow adequate recovery from a race. Hence if you raced on a Sunday don’t blast a Tuesday night session. The above sessions may be modified due to weather and please make sure that you are always visible on the road.

Looking forward to seeing everyone!

Coach 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