Northlands Golf Club 6 km time trial - Tuesday August 19th

The workout is being organized by Neil Wakelin at the Northlands Golf Club and will be a "timed" 6Km run on road and trails around the golf course.

Date:	August 19th
Time:	meet at 5:45 pm run starts 6:00 pm
Where:	Northlands Golf Club. 3400 Anne Macdonald Way North Vancouver, BC V7G 2S7
Route:	6 km on road and trails around the golf course.
Social:	Food and beverages on the patio at Golf Course.

The directions are as follows:

• East on Mt. Seymour Parkway to Mt. Seymour Road
• North (left) on Mt. Seymour Road to Anne MacDonald Way
• West (left) on Anne MacDonald Way to the Golf Club Parking lot

First Annual 2014 Ambleside - Dunderave 8Km Time Trial

The "First Annual 2014 Ambleside - Dunderave 8Km Time Trial" was run at last week's spring social run along the sea walk in West Vancouver. The results are posted in the time trial section of the web site. Congratulations to Craig with the best guess only out by 20 sec.

Spring Workout & Social - June 3rd 2015 at 5:45 pm - Park Royal Village South

Run along West Vancouver Seawall followed by food and beverages at the Tap House.

Date:	June 3rd
Time:	meet at 5:45 pm run starts 6:00 pm
Where:	Park Royal Village hehine Home Depot. 840 Main St,Park Royal Village, West Vancouver, BC V7T 2Z3
Route:	West Vancouver Seawall Run to Dunderave and back (approximate distance 7.9km)
Socal:	Tap House in Park Royal Village (next to Home Depot)

Hills are speedwork in disguise ...

Tuesday April 1 training session was no joke.  Sundays Vancouver sun had an article about “Time to tackle those hills” that had a quote claiming hills are speedwork in disguise.  This article seems to have an influence on our Tuesday workout as it was hills, or one big hill (over 250m up).   We ran up Skyline Dr running up for 2 min at a time then resting for 1 minute.  We repeated this 7 time which took up near the top of Skyline.  We enjoyed to view (meaning caught our breath) before follow Patricia down mosquito creek trail back to Delbrook recreation centre. 

Some key point about hill running from the “Time to tackle those hills” article

• Lean slightly into the hill while hinging at the waist.
• Keep the abs and back strong — no hunching in the shoulders.
• Focus only on the few feet in front of you.
• Shorten your leg stride slightly with small quick steps — Most people overstride on hills.
• Land on the balls of your feet and lift your knees as quickly as possible.
• Keep those arms pumping with a short quick swing.
• Be patient, breathe rhythmically, and take it one step at a time — before you know it you’ll be at the top!
• Make sure you take it easy on the way down in training as the stress and impact are much greater on all joints and muscles than on the way up.

Read more: http://www.vancouversun.com/sports/time+tackle+those+hills/9679070/story.html#ixzz2xkYvDN1h