Speed training workouts are led by the most experienced Bayside Striders (Jim and Ron) and include tempo runs, hills, intervals, etc. The workouts are designed to make you a faster and more efficient runner and are preceeded by a slow 15-20 minutes warmup run.
Time: Every Wednesday at 6:00 pm.
Place: Meet in from of Winskill Aquatic Centre.
Where: Throughout Tsawwassen including hills and the SDSS oval.
Bonus: Pub night at the Rose & Crown on the first Wednesday of each month after workout.
September 2011 - Sept. 21 Hills, do 5X 1:30 up 5B and then do three down 5B
- Sept. 28 Tempo, in the village at the top of Gale drive, do 3X approximately 1
mile or 3X 7 min at tempo pace, with a 3 min jog in between.
February - April 2011 - Feb. 17 Speed 12 X 30 sec with 1 min recovery, Imperial Village
- Mar. 24. Hills/speed 8X 45 sec up 4A, 4A/ 5B streets
- Mar. 2. Speed 8 X Candlewick
- Mar. 9 Hills - 3 short up and 3 long down, Terrace
- Mar. 16 Hills - 3 short loops, 3 long loops, 5B
- Mar. 23 Hills - Stahaken hell hills, 7 X 1 min.
- April 30 Intervals 3x 3 min and 3X 4 min Imperial Village
- April 6 Intervals 4X Jackson Way, Jackson way.
- April 13 Intervals/speed 4short loops and 4 long loops 57th st.
November - December 2010 - Nov. 3 Wallace Ave Intervals 4X4min
- Nov. 10 Imperial Village Speed 8 to 10 X 30s with 1 min recovery
- Nov. 17 Hills Terrace 6X 1
min short/ hard (hell hills)
- Nov. 24 Tempo behind windsor woods 5 x full loops with 1 min jogs
between
- Dec. 1 speed 7 X Candlewyck.
- Dec. 8 Hills 5B 3X up and over short, 3X big loop long
- Dec. 15 Jim and Kathy’s Christmas lights run and party, 5109
Spanton Place. Family welcome.
- Dec. 22 1 hour tour de tsawwassen
- Dec. 29 1 hour turkey burn
September - October 2010
- Sept. 29: Speed. Candlewyck off of 18th. 8X loops of the little hill 18th and up.
- Oct. 6: Hills. 5B. 4x 1:30 straight up 5B, alternating with 4X fast bck down to the start.
- Oct. 13: Tempo: Village. 3 X the "big loop" i.e. wesley/skana/pacific all the way around to the start.
- Oct. 20. Speed. Jackson Way. 4 sets of 1min. alternating with 2 min.
- Oct. 27. Hills. Stahaken. 6x 1min straight up.
January 2010
- Jan 6 Hills at the Terrace: 3 short (1min), 3 long (3 min) PUB NIGHT
- Jan 13 Tempo at Wallace & 1st: 3 x 800, 3 x 1k
- Jan 20 Speed at Forest by the Bay: 6 x half loop, 4 x full loop
- Jan 27 Hills at Allen & Rollins: 3 short loops, 3 long loops
August - October 2009
August 12:
Track, Speedwork, 4X(400m alternating with 200m)
August 19:
Forest By the Bay, Tempo, 3x 2 full loops
August 26:
Terrrace, Hills, 3X (1 short , 1 long)
September 2:
Candlewick, Speed, 8x full loops
September 9:
Wallace Ave, Tempo, 6X wallace ave cruise intervals
September 16:
5B, Hills, 4 short and 2 long hill loops
September 23:
imperial Village, speed, 3 big loops resting at corners
September 30:
Village, tempo, 3 big loops Pacific to Skana to Wesley
October 7:
Ol' 55! Hills, X 5
October 14:
Jackson Way, 8X 2min
October 21
Imperial Village, 3 to 4 X full loops NONSTOP
October 28:
5B, Hills, 7 x 1:30
September 2008 - June 2009
June 2009
- June 24 - Hills: 5B X 6
- June 17 - Speed: loops of 18th (?) X 7
- June 10 - Track 800-1200 X 3
- June 3 - Hills 6 X terrace (Pub Night)
May 2009:
- May 27 - Speed X10 at Windsor Woods
- May 20 - Track 800m 1200m 800m 1200m
- May 13 - Hills Stahaken 7 X 1 mi
- May 6 - Tempo 3X Jackson Way (PUB NIGHT)
April 2009
- April 29 - Track 2 X (200m 400m 600m 800m)
- April 22 -
- April 15 -
- April 8 - Track: 6 X 800m
- April 1 - Hills: 7 X 1 min on 55th! (PUB NIGHT)
March 2009:
- Mar 25 - Tempo: 4 X Jackson Way
- Mar 18 - Track: 4 X 400m, 4 X 200m
- Mar 11 - Hills (5B): 6 X 90sec, 2 X 4A
- Mar 4 - Imperial village - Tempo - 3 full loops, 3 half loops (PUB NIGHT)
February 2009:
- Feb 24 - Speed: Upper Village - (3min / 2min / 1min) X 3
- Feb 18 - Hills: Terrace - 3 long up and 3 long down
- Feb 11 - Tempo: Wallace Avenue - 4 x 1km + 3 x 2min
- Feb 04 - Speed: behind Windsor Woods - 6 fast loops; (PUB NIGHT)
January 2009:
- Jan 28 - Hills: 54B - 3 long 4 short
- Jan 21 - Speed: Jackson Way - ladder 2min, 3min, 4min, 2min, 3min, 4min
- Jan 14 - Tempo: Forest by the Bay - 4 half loops and 3 full loops
- Jan 07 - Tempo: Upper Village - 4 times 4 minutes followed by pub night!
December 2008:
- Dec 17 - 5K Time trial, Village
- Dec 10 - CHRISTMAS LIGHTS RUN (meet at 6pm in Ladner 4628 55A street); party at Kathy/Jim's after (bring Potluck food and BYOB)
- Dec 03 - Hills: Terrace: 3X long hill and 3X short hill; (PUB NIGHT)
November 2008:
- Nov 26 - Speed: Imperial Village 3x1min,3X2 min,3X3 min.
- Nov 19 - Tempo: Wallace Ave - repeats
- Nov 12 - Hills: Stahaken - 6 times up the hill
- Nov 05 - Speed: 57th street across from Winskill - 5 times (30s - 1min - 2min)
October 2008:
- Oct 29 - Speed: Windsor Woods - loop 6 times
- Oct 22 - Hills: start at 54th and 5B Ave - 3 short, medium, and long repeats
- Oct 15 - Speed: Imperial Village - 1min, 2min; repeat 5 times
- Oct 08 - Tempo: Upper village - 500m, 1K, 1K, 2K
- Oct 01 - Hills: Terrace - long uphill, long downhill; repeat 3 times
September 2008:
- Sept 24 - Track: 800m, 200m, 600m, 400m, 800m, 200m, 600m, 400m
- Sept 17 - Speed: Jackson Way - four repeats (1 min fast - rest - 2 min fast - rest)
- Sept 10 - Hills: 5B Ave and 4A Ave - 3 short repeats, 3 long repeats
- Sept 03 - Track: 200m, 400m, 600m, 800m, 400m, 200m
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