Our Rum Runners 2018 selections

Using our selection criteria we have chosen 20 people for our two Rum Runners team entries in 2018. We had a total of 36 people express interest so unfortunately we had to make some difficult decisions. Our criteria included:

  • participated on our 2017 Rum Runners Relay team
  • general club involvement
  • ability to comfortably meet the time cut off for each leg
  • willingness to take part in the full event and travel with the team
  • willingness to do any leg

Leading up to the event we know things are likely to change, so it is important that we have a strong list of alternates who we can call upon to sub in if someone else has to back out. We will figure out how to divide into two specific teams some time next summer.

Below are the 20 selections:

Tracy Belliveau, Tom Boyce, Pat Bradley, Tom Burt, Kevin Cody, Craig Durling, Stacey Durling, Bruce Gallagher, Dave Gallant, Scott Keeping, Heather Lee Callaghan, Chantal Noel Levesque, Ian Loughead, Marg Organ, Shane JJ Patelakis, Stephan Richard, June Ross, Annette Myles Travis, Heather Hudson Travis, and Sarah Warford

Speed Work Week 29 – To Every Season, Change Change Change?

Welcome to week 29 of the free group speed session of 2017. All members are welcome to come out and enjoy a semi-guided session of speed training. We are meeting at 6:00pm this Wednesday, April 19th at the Coke Plant parking lot to do 400m intervals and 200m repetitions on the paved COLT trail. As I said, all are welcome, regardless of skill or pace. The goal of these sessions is to help you build that top end of your current fitness level and these workouts will be great whether you run 1 mile, 5km or a marathon.

This time the main focus is on form, which we achieve by running really fast.

While the group will workout this week together, I will include the workout on this page should you not be able to make it. If you are unfamiliar with interval sessions, attending a few would be a good idea, or at least finding someone who understands how these work. I must say that the most important part of this workout is the warm up, followed closely by the cool down with the intervals being third in line. Under no circumstances should you skip the warm up and cool down. Also try to run the assigned paces, even if they feel easy to start. You should be left tired by the end, but not destroyed. With that being said, here we go.

10 min light jog. At the end of the light jog feel free to add 2 strides of 10-15 seconds (short sprints).
After the jog you can perform your movement activation drills. 5 squats, 5 step back lunges, 5 side step squats (per side), marching drill with hop.

400 meter repeats. We start with these to get ready for the faster stuff. Everyone will do 4x400m to start. After each 400 you will do a light 200m jog. Try to limit the rest time between each 400m run, as sustaining a higher heart rate will end up being more beneficial.  On the trail we will be doing our 400’s in both directions this week to minimize recovery time.

Following the 400m take a short rest (maybe a drink) and get ready for the 200m repetitions. Repetitions will be run at a higher intensity, but with more rest. So the focus is running with good form, and high cadence. Each 200m will be run at essentially your fastest pace you can sustain for that length. After each one you will take a 2min rest to recover. People who run a 5km race slower than 25 minutes will run 6×200. If you run faster than 25 min you will do 8×200.

For people racing this weekend, let’s keep things a little lighter and you will be doing just 4x400m. This will mean you can do a little longer warmup and cool down to achieve a nice well rounded running session.

400m paces are based on 5km race pace. Please choose what you consider to be your current 5 km race pace (not necessarily your all time best). This would ideally be within the last few months or else add 1 min to your last race time. If you are on the cusp and have not raced in a long time, round up.

Race Time    Avg Pace           400m Target Time      Avg Pace in Min/Mile

35 min+:      6:23 min/km –       2:33                                 10:15 min/mi

30-35 min:  5:50 min/km –       2:20                                   9:23 min/mi

27-30 min:  5:18 min/km –       2:07                                    8:30 min/mi

25-27 min:  4:53 min/km –       1:57                                     7:50 min/mi

23-25 min:  4:27 min/km –       1:47                                      7:10 min/mi

21-23 min:  4:05 min/km –      1:38                                      6:34 min/mi

20 min:       3:45 min/km –      1:30                                       6:02 min/mi

19 min:       3:35 min/km –      1:26                                        5:46 min/mi

18 min:       3:25 min/km –     1:22                                         5:29 min/mi

Cool down is a 10 min easy jog.

Ian

How about a little BLT with your rum?

Since 1985 people have been running the 10-stage relay from Halifax to Lunenburg known as the Rum Runners Relay. This mainstay of the Nova Scotia running community is a must-do event.  Some of our club members have raced in this event before, but given the young age of our club, this was the first time we entered a BLT Runners team. With the challenging terrain and rolling hills along the south shore, our members certainly rose to the occasion on race day. On top of that, we had a lot of fun.  Below is a brief recap. Read more

Speed Work Week 27 – Whoa, Go for it, Whoa, Rest, Repeat

Welcome to week 27 of the free group speed session of 2017. All members are welcome to come out and enjoy a semi-guided session of speed training. We are meeting at 6:30pm this Wednesday, April 19th at the Coke Plant parking lot to do 400m intervals and 200m repetitions on the paved COLT trail. As I said, all are welcome, regardless of skill or pace. The goal of these sessions is to help you build that top end of your current fitness level and these workouts will be great whether you run 1 mile, 5km or a marathon.

This time the main focus is on form, which we achieve by running really fast.

While the group will workout this week together, I will include the workout on this page should you not be able to make it. If you are unfamiliar with interval sessions, attending a few would be a good idea, or at least finding someone who understands how these work. I must say that the most important part of this workout is the warm up, followed closely by the cool down with the intervals being third in line. Under no circumstances should you skip the warm up and cool down. Also try to run the assigned paces, even if they feel easy to start. You should be left tired by the end, but not destroyed. With that being said, here we go.

10 min light jog. At the end of the light jog feel free to add 2 strides of 10-15 seconds (short sprints).
After the jog you can perform your movement activation drills. 5 squats, 5 step back lunges, 5 side step squats (per side), marching drill with hop.

400 meter repeats. We start with these to get ready for the faster stuff. Everyone will do 4x400m to start. After each 400 you will do a light 200m jog. Try to limit the rest time between each 400m run, as sustaining a higher heart rate will end up being more beneficial.  On the trail we will be doing our 400’s in both directions this week to minimize recovery time.

Following the 400m take a short rest (maybe a drink) and get ready for the 200m repetitions. Repetitions will be run at a higher intensity, but with more rest. So the focus is running with good form, and high cadence. Each 200m will be run at essentially your fastest pace you can sustain for that length. After each one you will take a 2min rest to recover. People who run a 5km race slower than 25 minutes will run 6×200. If you run faster than 25 min you will do 8×200.

400m paces are based on 5km race pace. Please choose what you consider to be your current 5 km race pace (not necessarily your all time best). This would ideally be within the last few months or else add 1 min to your last race time. If you are on the cusp and have not raced in a long time, round up.

Race Time    Avg Pace           400m Target Time      Avg Pace in Min/Mile

35 min+:      6:23 min/km –       2:33                                 10:15 min/mi

30-35 min:  5:50 min/km –       2:20                                   9:23 min/mi

27-30 min:  5:18 min/km –       2:07                                    8:30 min/mi

25-27 min:  4:53 min/km –       1:57                                     7:50 min/mi

23-25 min:  4:27 min/km –       1:47                                      7:10 min/mi

21-23 min:  4:05 min/km –      1:38                                      6:34 min/mi

20 min:       3:45 min/km –      1:30                                       6:02 min/mi

19 min:       3:35 min/km –      1:26                                        5:46 min/mi

18 min:       3:25 min/km –     1:22                                         5:29 min/mi

Cool down is a 10 min easy jog.

Ian