"Our mission is to engage, educate, and empower athletes to develop skills that will improve sport performance and develop a lifetime pursuit of wellness."


Winter '17/'18 Class Schedule

Monday                                  Wheelhouse Cycling 6p 

Tuesday                                  Run/Walk Clinic 6p 

Wednesday                             Wheelhouse Cycling 12p

Thursday                                 Run/Walk Clinic 6p 

Friday                                     

Saturday                                 Wheelhouse Cycling 6:30a /Run/Walk Clinic 8a

Sunday                                   Wheelhouse Cycling 10a 


Marathon/ Half Marathon Training Paces

Marathon Finish Times

Times     Easy(min/Km)   Marathon(min/Km)   Threshold(min/Km)

3:15           5:28                      4:40                                4:22

3:20          5:34                      4:45                                 4:27

3:25          5:46                      4:56                                 4:36

3:30          5:52                      5:01                                  4:41

3:35          5:58                      5:07                                 4:47

3:40          6:05                      5:13                                 4:53

3:45          6:12                       5:20                                4:59

3:50          6:27                      5:33                                 5:11

3:55          6:34                      5:40                                 5:18

4:00          6:43                      5:47                                 5:25

4:05          6:51                       5:56                                 5:32

4:15           7:00                      6:04                                 5:39

4:25          7:19                       6:21                                  5:26

 

Half Marathon Finish Times

Times     Easy(min/Km)   Marathon(min/Km)   Threshold(min/Km)

2:30          8:18                       7:14                                6:46

2:25          8:04                      7:01                                6:34

2:20          7:52                      6:50                               6:24

2:15           7:41                      6:40                               6:14

2:10           7:19                      6:21                                5:56

2:05          7:09                      6:12                                5:47

2:00          6:51                      5:56                                5:32

1:55           6:34                      5:40                               5:18

1:50           6:19                      5:26                                5:05

1:45           6:05                      5:13                                4:53

1:40           5:46                      4:56                               4:36

1:35           5:34                      4:45                               4:27

1:30           5:13                       4:26                               4:11                                                            

 

10k Finish Times

Times      Easy(min/Km)   Marathon(min/Km)   Threshold(min/Km)

1:30             10:50                    9:30                                8:55

1:25             10:15                     8:59                                8:25

1:20             9:44                     8:30                                7:58         

1:15              9:09                     7:59                                7:29

1:10              8:35                     7:28                                6:59

1:05             8:00                      6:58                                6:30  

1:00             7:29                      6:30                                6:04

00:55           7:00                     6:04                                5:39

00:50           6:19                      5:26                                5:05

00:45           5:46                      4:56                               4:36  

00:40            5:13                      4:26                               4:11

 

For the remainder of the summer, we will be focusing on 4 key workouts per week. Three with the Club and one on your own.

This new training premise is that running performance is achieved through separate components: the cardiovascular system, running muscles, the ability to cope with and minimize lactic acid, the maximum oxygen uptake capacity, speed, and efficiency of the runner’s movements. Each system is improved by training at a particular intensity. Each run works at least one of these systems and when you put it all together over the course of a season, each run is a puzzle piece that comes together to improve your performance as an athlete.

Workouts will still consist of SPEED, HILL, INTERVALS and LONG runs. The only addition, the pace that you perform at will be tightly dictated and maximum benefit. 

Training Paces

Easy. The E pace is for easy running. It is typically used for recovery between intervals, the bulk of many long runs, and "non-quality workouts".

Marathon. This is a runners predicted or actual marathon pace (for our purposes - ANY desired race finish time, regardless of distance).

Threshold. This is the primary pace used for intervals, and is intended to maximize V̇O2max


Summer Marathon Training program ~ Week 3

Complete the following:

Monday ~ 7k @ E

Tuesday ~ Track - 400's

Wednesday ~ 10k @ E

Thursday ~ Strength - 

Friday ~ OFF

Saturday ~ 25k = 3k @ E + 20k @ M + 2k @ E

Sunday ~ 16k = all easy


Tuesday, July 17th - Port Dover @ 6pm

Todd Eaton Track

Learn-to-Run - Week 15

Coach ~ Sheila

Route: Port Dover Track

Workout: 400m @ Run/ 100m walk recovery

 

Run & Tri

Coach ~ Scot

Route: Todd Eaton Track

Workout: 8 x 400m @ T with 200m float recovery 

The recovery between each repeat is a 200-meter, or half a lap, “float”—not a walk or slow jog, but more of a brisk trot. The key to this session is that you never completely recover before starting the next 400-meter interval, and as the workout progresses you’ll be forced to work harder to maintain the same pace at which you started out. This is threshold training at its truest, simulates race surging and will teach your body to recover quickly while running fast.

As you get fitter, your red line rises from about 80 percent of maximum heart-rate to 90-95 percent.


Thursday, July 19th - Port Dover @ 6pm

Port Dover Marina

Learn-to-Run - Week 15

Coach ~ Dorothea

Route: Marina Loop

Workout: 5 min Run/ 2 min Walk

Run & Tri

Coach ~ Scot

Route: Marina Loop

Workout: Mixed Hill's

  1. 3 x Hill Sprints @ T with walk or light jog recovery.
  2. Brown Street Loop @ M
  3. 3 x Hill Sprints @ T with walk or light jog recovery.

That stress results in some fantastic adaptations and benefits:

  • There’s less impact running uphill so it’s easier on your joints and connective tissues
  • Hills “force” you to run with better form, reinforcing a more efficient stride
  • Running up steep grades builds power more safely than running fast on flat terrain
  • Hills provide the most specific strength work runners could ask for
  • Hill workouts build strength, speed, endurance, VO2 Max, and every other metric runners care about!

While hill sessions aren’t too race-specific, they have a valuable place in any training program.


Saturday Morning Run ~ Port Dover 7 am

Learn-to-Run - Week 15

Coach ~ Scot

Route: New Lakeshore Road

Workout: 5 min Run/ 2 min Walk


Tuesday, July 24th - Port Dover @ 6pm

Port Dover Marina

Learn-to-Run - Week 16

Coach ~ Dorothea

Route: Sunning Hill

Workout: 6 min Run/ 2 min Walk

LTR

Run & Tri

Coach ~ Scot

Route: Todd Eaton Track

Workout: Mixed Intervals

2 x 400m @ T with 200m Float + 20min @ M (Tempo) + 2 x 400 @ T with 200m Float

Start and Finish with 1600m @ E

"Tempo runs are also helpful for developing the mental toughness and stamina needed for racing, since you'll have practice running at a pace that's a little outside of your comfort zone."


Thursday, July 26th - Port Dover @ 6pm

Learn-to-Run - Week 15

Coach ~ Neil W

Route: 

Workout: 7 min Run/ 2 min Walk

Run & Tri

Coach ~ Scot

Route: Port Dover Track

Workout: Two-Part Tempo

  • 15 minute warm-up, 2 x 10 minutes at T w/ 2 minute recovery jog, 15 minute cool-down

Tempo's aren’t time trials or race pace efforts. The intensity of effort associated with tempo running is comfortably hard. Your effort should be one that you could maintain for about an hour in a race.