The BIG work-out

[dst]

The BIG Work-Out
10am, Saturday, October 24th

The Speed River TFC would like to invite any interested runners and coaches to a big group training session on the National Cross-country course in the Arboretum at the University of Guelph.

Our hope is to get a large number of motivated Canadian athletes and coaches together to train, hang out and to get to know each other better, and prep for our National Champs on the host course. We’ve already got several other clubs who will be joining in.

There is plenty of free parking on-site but not washrooms or change rooms, the nearest being a 5’ run (2’ drive) away at the UofG Athletics Centre. It’d be a good idea to come ready to run.

Both the 2km and 2.5km loop will be open and we’ll have distance posts at 400m and 500m intervals. The course is in good shape and running well and is all grass, dirt or wood chips.

Here’s a link for directions:
maps.google.ca/maps?q=canadian+xc+champs&sll=54.6227,-95.3281&sspn=99.7187,360&ie=UTF8&v=2.1&cv=4.0.2742&hl=en&ei=91GESoCIDqXYMNmjvYwI&cd=1&cid=18177511582571567713&li=lmd

or input “Canadian Cross-country Championships” into GoogleEarth.

There is no registration or cost, and you are free to run any work-out you wish. However, if any coaches or athletes want to collaborate, we can develop an effective, non-complex session that should benefit a wide range of runners. Just e-mail me at
[e-mail] to swap ideas and we’ll work it out and I’ll get that info out to everyone. Also, if you know you’re coming and let me know, we can plan to have enough fluids and some post-work-out snacks ready.

Dave Scott-Thomas

[Chris Moulton]

Facebook event www.facebook.com/event.php?eid=141586147490

[limestonemiler]

speed river, take me away.

[dst]

Hi everyone,



We’re good to go and have heard from about a dozen other groups that will have runners here on Saturday.



The forecast is for warm weather (15C) with light rain. The course has been running fast and has no muddy sections and, even with some rain expected the next couple days, shouldn’t be sloppy.



We’ll have water and Powerbars on-site for hydration and fueling.



We’re hoping that after people arrive around 10am and get settled we’ll be able to roughly time warm-ups so the majority can begin the work-out from the start line at the same time, for group energy and a “Kumbaya” moment. You can come and go whenever suits you, though. Everyone is completely welcome (we have a number of beginner and rec runners coming) and you can run whatever session you want. If you’re interested, our senior men will be running 8 x 1km / 90” rest and our senior women 5 x 800m / 90” + 5 x 400m / 60”.

[cpo]

anyone heading up from london?

[ronb]

I'm flying in from Victoria for the workout, but I won't be on a plane...

[Chris Moulton]

Thanks to all who came out highlights available at guelphrunning.ca/news.php?id=284

[oasis]

Oct 22, 2009 12:10:12 GMT -5 dst said:

Hi everyone,



We’re good to go and have heard from about a dozen other groups that will have runners here on Saturday.



The forecast is for warm weather (15C) with light rain. The course has been running fast and has no muddy sections and, even with some rain expected the next couple days, shouldn’t be sloppy.



We’ll have water and Powerbars on-site for hydration and fueling.



We’re hoping that after people arrive around 10am and get settled we’ll be able to roughly time warm-ups so the majority can begin the work-out from the start line at the same time, for group energy and a “Kumbaya” moment. You can come and go whenever suits you, though. Everyone is completely welcome (we have a number of beginner and rec runners coming) and you can run whatever session you want. If you’re interested, our senior men will be running 8 x 1km / 90” rest and our senior women 5 x 800m / 90” + 5 x 400m / 60”.

anyone know what the times were for the men and women in the above workouts