Strength Training for Runners

Strength Training for Runners

RRRC is subsidizing a series of 4 weekly strength training sessions for club members. The training is for all members, whether beginners or those who have been running for decades. The focus will be on teaching people correct form and technique for the exercises to improve performance and reduce injuries. Cassandra from Level 10 fitness will lead us through a different series of exercises each week and will ensure we are performing them correctly and safely. The intention is that attendees will be able to continue to use the knowledge after the classes end.

Level 10 Fitness – 2124 Gordon Road, Trainer – Cassandra Serbu

Feb 26th, March 4th, 11th, and 18th, 7:30-8:30pm

Cost: $9/session x 4 sessions = $36

The effort and intensity will be up to individual attendees. Athletes will all benefit from participating.

Register

Prediction Mile 2020

Prediction Mile & Optional Kipchoge Challenge

January 18 at the Sportplex Fieldhouse.

The Prediction Mile will run at 5:30 PM.  Be there by 5:15 to make sure you are ready to go at 5:30.

What is a Prediction Mile? You just have to predict how long it will take you to run one mile on the track and whoever is closest to their prediction, wins! No timing devices allowed though!

Optional Kipchoge challenge for any who are interested Here’s the details:

In 2019, Eliud Kipchoge broke the 2 hour barrier for the marathon in 1:59:40. He currently holds the world record of 2:01:39 (set in 2018 – the sub 2 hour pace isn’t recognized as a marathon record due to the conditions it was completed in). His incredible pace is equivalent to running 200 metres every 34.5 (or 34.0 for the sub 2-hour pace) seconds (for 42.2 km). Our goal is to see if we can manage Eliud’s pace for a short distance.

https://www.youtube.com/watch?v=SRYtn0j5ccA

https://www.youtube.com/watch?v=pQRY_YzmdEI

Prediction Mile

Distance:          1 mile (1.6 km / 1760 yards / 5280 feet / etc.)
Start location:   Fieldhouse track, 1717 Elphinstone Street, Meet by the track.
Start time:        5:30 PM, January 18th, 2020
Cost:                Members and Non-Members: Free. All ages are welcome.

RSVPs are required so that we get enough post-race snacks. To RSVP, email the Treasurer by Friday January 17, 2020.

Pizza and pop after the race courtesy of RRRC.

What do I need? Whatever you need to run or walk seven complete laps of the outside lane at the Fieldhouse, plus one timing device.

Why a timing device? Everyone will take a turn running and a turn timing someone else, so everyone can participate, walkers or runners.

2019 Summer Trail Series

The 2019 trail race series began August 13. We have now visited Echo Valley, Buffalo Pound, the Trans Canada Trail at Lumsden and this week will visit the Qu’Appelle Nordic Centre in Lumsden.

Meet ready to run at 6:15 PM.

When: Tuesday nights (weekly), 18:15 race time. Course overview and instructions at 18:10. Series will run August 13 – October 1 (8 weeks).
Course: A moderate length course will be set at each location. Courses will be marked. Notification of changes will be by email. Email Mitchell to be sure you receive notice of any changes.
Timing: Self timed. In order to be eligible for the evening, be signed in by 18:15. Timing is on the honour system. Any deviation from the course should be addressed by the runner as a self-assessed penalty.
Aid Stations: None
Course Marshall: Member in charge for the evening. This person will be participating as well.
Who: RRRC members. Guests are welcome to come for an evening race, but the series is planned for members. Buy your membership online.
Cost: Free for RRRC members
Registration: None required. Just arrive in time to get your name recorded
Results: Will be posted online weekly here

25th Annual Flatlanders Road Race

https://raceroster.com/events/2019/23236/flatlanders-road-race-2019

The race features a half-marathon, a 10km and a 5km. Walkers are welcome in the 10k and 5k, and this year, in honour of the 25th edition of the race, we are offering a 25k “Ultra-half marathon”.  Yes indeed – a one-time only (probably) opportunity to treat yourself to an extra 3.9 km for the same low price.

All races start and finish on the track at the Canada Games Athletic Complex (Douglas Park Track). For 2019 the race will be held on Saturday, October 5.

Race Package Pickup: Will be at the Douglas Park Track on Friday October 4th from noon to 6 pm, and on Race Day morning from 7:30 to 9. As things can be pretty hectic on Saturday morning, we would appreciate as many runners as possible picking up their bibs and shirts on Friday afternoon. And you may pick up race kits for other runners.

Children’s Race:  At last year’s event (2018) we added a one mile children’s race which was a great success and we plan to do it again this year. The Children’s race is run before the other distances and is open for children 5 to 8 years old. They use the same start/finish line as the longer races; basically the race starts on the track in front of the timekeeper booth, runs partway around the track and then out the east gate, does a loop around the park – no roads to cross – back in the same gate and continues around the track to the finish line.

Race start times are staggered to reduce congestion at the start, to bring finishing times closer together, and for safety reasons so that faster 5k and 10k runners don’t have to run back against all of the other runners. Due to the course design- with turnarounds for the 5k and 10k – some two way traffic is inevitable and we urge all runners to keep to the right and be aware of oncoming runners.

Start Times:

  • 1 mile kids race     9:00 am
  • Half-marathon and 25k “Ultra-half”    9:30 am
  • 10k run/walk                   9:45 am
  • 5k run/walk           9:55 am

Race Course: The race is run almost completely on the pathways in Wascana Park. There are KM markers and arrows marking the course, as well as course marshals to direct runners. Water is available at 5 aid stations on the course, and refreshments after the race.

flatlanders-half-marathon-route1

flatlander-5-k-10-k-route

Inclusivity: The Flatlanders has always been an inclusive event for runners of all abilities. Walkers are welcome in the 5k and 10k events. The 21.1 and 25k are open to runners of all abilities. The course officially closes at 1 pm – that’s 3 ½ hours; please choose a distance that you can complete in that time frame. We’ve never left anyone out on the course, but please consider that the race organizers and volunteers put in a pretty long day.

Charity: Over the last several years the race has generated a respectable profit which has allowed the Regina Road Runners – on behalf of all the Flatlanders participants – to make donations to local charities, including the Hospitals of Regina, Hopes Home, and in 2018 and this year to recreation equipment for a community playground at Sacred Heart School.

2019 Boot Race Results

The breeze was brisk (I think I saw pets blowing by) but the sun was shining and there was no snow so the race went ahead.   The race course allows spectators to watch most of the race as it unfolds so there was lots of cheering during the heart stopping action.  The race director got lazy this year and limited the number of signs so a couple of runners missed turns but recovered and finished well.

Rob Humphries was left saddened with a large hole in his trophy case after giving up the prize to Marilyn Leask, who won the race handily.  Our only first time Boot Racer ended up in second place.

The race was followed by mini cinnamon buns and drinks as everyone reviewed the highlights of the race and discussed other activities to follow this season.

Pictures to follow.

2019 RRRC Boot Race
Last Name First Name 5 Km Time Starting Time Clock Time Running Time
Leask Marilyn 38:00:00 0:00 34:56:00 34:56:00
Dueck Stefan 24:00:00 14:00 36:17:00 22:17:00
Humphries Robert 24:55:00 13:05 36:57:00 23:52:00
Hynne Doug 25:10:00 12:50 37:05:00 24:15:00
Luhning Rand 26:00:00 12:00 39:32:00 27:32:00
Maher Tom 25:00:00 13:00 40:57:00 27:57:00
Harlos Erin DNF

2019 Boot Race

When – May 4, 2019, 10 a.m.
Where – A.E. Wilson Park

Cost: Non-members – $15, Members – free
Registration is now open

Boot Race is a 5 km handicap race. For those who have never run a handicap race, or need a reminder, each runner starts the race based on his/her best 5 km time in the past year. If everyone matched his/her time exactly, everyone would cross the finish line together. BUT, if you can beat your best time, you come across the line just a little bit ahead of everyone else.

Come on out and have some fun.
Watch for others using the pathways.

boot-race-course-2019