Listen up, guys and gals! Fellow Zoner Chris Callendar has an announcement he wants to share with the gang:
Hey Zoners,
The Victoria Track Series is starting up in just over 2 weeks. This year there are 8 events happening throughout the summer. The races feature the following distances: 400m, 800m, 1500m, Mile, 2000m steeple, 3000m, 5000m, and 10,000m. They will be taking place either up at the UVic Centennial Stadium or at the Oak Bay High School Track (Jack Wallace Memorial).
Here are the 2011 dates:
Saturday May 14th – 400/800/1500m – Centennial Stadium – University of Victoria
Saturday May 28th – 400/800/1500/3000m/2000m Steeple – Centennial Stadium – UVic
Saturday June 4th – 800/1500 – Jack Wallace Memorial @ Oak Bay High School
Saturday June 18th – 400/Mile/5000m – Centennial Stadium – UVic
Saturday July 9th – 400/800/3000m – Centennial Stadium – UVic
Saturday July 23rd – 1500/5000m – Jack Wallace Memorial – Oak Bay High School
Saturday August 13th – 800/3000m – Jack Wallace Memorial – Oak Bay High School
Saturday August 27th – 5000m/10,000m – Jack Wallace Memorial – Oak Bay High School
These events are a lot of fun to compete, in as well as a lot of fun to watch! And don’t think they are just for elite athletes wearing skimpy shorts… There are runners of all speeds and ages at these events! Last year there were kids races, open races (all-comers), women only races, and elite races. There was even an 80 year man who ran 5000m in 24 minutes! Most of the races are divided into 2 or 3 heats so that you compete against similar paced runners. Also, last year many of the races were video taped for your viewing pleasure, too… It’s quite interesting seeing the different running styles: from the floppy wrists to the blatant heel strikers!
To register for one or more races, visit the Victoria Track Series website:
http://victoriatrackseries.ca/registration/
Each race cost $10, and there are usually lots of draw prizes, finisher medals for the top 3 in each heat, and flowers for the winner.
If you have any questions feel free to post them here or contact me directly (chriscallendar at hotmail dot com).
And good luck to everyone running the TC10K this weekend!
Cheers,
Chris Callendar
Today’s Workout
Buy-in: Kettlebell Swing skill work
- 15 reps with a light kb
- 15 with the kb you usually use
- 2 x 10 with a heavy kb
- 15 with the kb you usually use
- focus on solid back position
- practice shortening the arms through the middle of the swing
WOD: “Two Step”
5 rounds for time of:
•400m run
•10 steps walking lunge (holding 25/45lb weight plate – any way you like)
•10 knees to elbows
Zone 3 – scale to 15/25lb plate
Zone 2 – scale weight plate as needed, substitute double crunch for kte, scale rounds if needed
Zone 1 – scale as needed
Cash-Out: Tennis ball or lacrosse ball toss – set up some plyo boxes upside down and see what you can sink (bounces and walls are in play!)
Hey Zoners,
I’ll have your TC10K kits at the box for the lunch WOD, will leave them in the office. Your bid is clipped to a bag and your shirt is in the bag.
Don’t forget to enter scores for the CrossFit open so I can validate. Thanks!!!
Hey gang!
Couple of things:
1. Open Sectionals last wod – there will be a session tomorrow (Saturday) from 1pm – 230pm if people want to come down and do the workout for the first (or second!) time. I’m going to do the wod myself tomorrow, should be a lot of fun.
The other opportunity will have to happen on Sunday – not sure of the time yet but I think Tom and Mike want to do it… just need a coach available (i’m guessing after midday due to the 10k being in the morning).
2. Try the victoria track series!!! I’ve only done it once (ran 5000 in 2009) but it was great and I was placed in a group of similar-speed runners. Looking forward to doing some of the events this year after the CF games stuff is over! Steeplechase sounds like a good time 🙂
turts
Thanks Chris Callendar for posting up this nice blog on the Q’s Victoria Track Series. It’s appreciated.
For anyone who may not be familiar with track racing, shorter distances, like 800m (2 laps) or the classic mile (1609m or 2 laps plus 9 metres) this is good action, high adrenaline racing. It’s a rush! Yeah it can hurt, but like any great workout, you benefit. It depends on how hard you want to push.
You don’t have to wear spikes, but if you do, practise in them. Sponsor, Island Runner Footwear at 1576 Fairfield Rd are providing a 15% discount off any spikes if you are registered for a race.
You will race within your capability…elites have thier own events – the elite races go after the open races, so it is always fun to stick around and watch these finely-tuned athletes go fast.
I look forward to seeing you out there.
Should you have any questions, feel free to contact me: info@victoriatrackseries.ca
I might be interested in this…but I’m scared. I’m not much of a racer when it comes to running. Anyone else thinking about this? It might make me less scared if there are other “non-runners” out there?
who wants to meet at the gym Sunday morning and head down to the race together?
What time are you thinking, D?
And Krista…I’d be willing to do a 400 or an 800!
Not to interlope on this thread…but a couple things:
400m and 800m if you haven’t raced them before are exhilerating once you are done.
Also, Lucy Smith, 19-time Canadian Champion and LIfesport Coach is offering a 4-part clinic series for WOMEN only. You can read about it at http://www.victoriatrackseries.ca/ …click on the ‘clinic’ tab.
;o)
Krista – it’s really not as intimidating as it sounds. The races are small and friendly, pretty low key. If you aren’t sure about it, then I’d suggest you come out and watch one first (it’s free to watch) and you’ll see what I mean. As long as you can roughly predict your time Chris will place you in the appropriate heat.
As Chris said the shorter races (400/800m) are awesome. Unlike the 20 minute metcons you know and love, these are over quickly, almost an all out sprint. And plus you’ll get yourself up on the leaderboard some more 🙂
The longer distances (5000m) are tougher and more of a mental challenge because you’re running the same lap over and over again. I don’t enjoy them as much, but it is a good way of getting a 5k PR (no hills!).
If you’re curious about times, here are a few results from last year:
800m open men: 2:07 – 3:26
800m open women: 2:37 – 4:10
5000m open heat 1: 20 – 31 minutes
5000m open heat 2: 17 – 19 minutes
I’m curious to see how fast you guys can run when you’re not tired from just doing a ton of pull-ups, wall-balls, or overheat squats 🙂
What time does the race start lol! Is it 8am?
Dee I think they’re mostly afternoons and evenings – check the event site… the 5000 I did was on a Friday eve.
Krista… you’re not a runner???? 😉
I haven’t raced a 400 since my epic battle with Spidey but maybe with a bit of tech and speed work I can go under 60s?? 800 would be cool since I’ve never run it… let’s do one (or more!) gang…
if i feel good tomorrow a.m. i may come at 1pm to do the sectional wod
I would like to do the wod again but can’t make it till after 530 tomorrow (Sat)…..aaand am running the 10k on sunday morning, maybe just a good warmup for the final wod? lol If we can’t do it tomorrow night i’ll be down to do it sunday afternoon. lemme know what we decide on!
The tc 10k does start at 8am on Sunday! so early!!!
oh and cam, I will be there at 1pm tomorrow for the wod!
Dee, I will meet you at the gym on Sunday AM. I think I am driving Nicci down.
I have a free entry to the 10km if anyone wants to run.
I picked the race number up today so just let me know if anyone wants it.
What time should we meet?
I will be there at 1 – most likely to do the wod. Shannon is going to help me with some ctb (or buying lots of socks to pad my chest) so hopefully there will be a reason to come & do it 🙂
I’m definitely not a great runner & because of my knee probably shouldn’t do a lot but I used to do track (in grade school) and it would be fun to do it again 🙂
Id like to hit the WOD again as well. Im with Teej on availability tho. Can only do it today (sat) around 530 as well.
Teej, i”m gonna be redoing the wod tomorrow am before the race if you dont get a chance to do it tonight. As for the smaller races, that sounds great! i’d love to do a 400m, 800m and 5000m! maybe on fresh legs tho 🙂