Sunday, 6 March 2016

Train for an 8k in eight weeks

8-K Training Guide

The 8-K serves as an "in-between" distance, almost an "offbeat" distance since it is not run that often. Five miles in length, the 8-K occupies a spot somewhere between the more popular 5-K and 10-K distances. Yet if there is a big road race 8-K in your town, you're going to run it.

This is certainly true in Chicago, where, early in spring, the Shamrock Shuffle opens the racing season that ends in the fall with the Chicago Marathon. Those two events define running in Chicago. Chicago has always been an Irish city, its current mayor continuing the tradition of leaders who trace their roots to the Old Sod. Having come from those same roots (my mother was an O'Leary), I naturally am partial to a race with "shamrock" in its title.

You can't always depend on warm spring weather in Chicago, but with more than 20,000 finishers each year, the Shuffle is the largest 8-K race in the United States, well ahead of popular races at that distance in San Diego, Buffalo, Milwaukee and Portland. If you live in one of those cities--or in another city that offers an 8-K race--here is a training program for you. 
Regardless of your skill level--whether novice, intermediate or advanced--this 8-week program will get you to the finish line.

Registration is open - $20 for early birds

Registration for the Squamish 8k & Flashback Mile is now open.

There is an early bird price of $20 for the 8k for runners, wheelchair athletes and runners with strollers.

Entry into the Flashback Mile is $10.

Register here

Run course

The 8k run course is a flat out and back on a paved road.

The run begins on Buckley Avenue, in front of Howe Sound Secondary School.

Participants will head north on Buckley Avenue which becomes Bowen Ave and then Queens Way.

As you progress along Queens Way - passing Kal Tire on the right, then the Toyota dealership on the right/Ford dealership on the right - you approach a 'Y' intersection where you will be directed right onto Government Road.

As you approach another 'Y' intersection you will be directed left, staying on Government Road and crossing over a bridge over the Mamquam River. You will proceed straight for another few hundred metres before turning and reversing direction.

As you approach Howe Sound Secondary, with less than 200 metres to go, you will turn left for the Finish Line.

Just click on the map for a larger image.

Wednesday, 3 February 2016

Squamish Days Loggers Sports Festival - 8k

A new SHORTER and FASTER THAN EVER course has been set.

The event will be held on Sunday July 31, 2016.

The course remains one of the Lifestages Lower Mainland Road Race Series, key for those runners looking for some late season points.

You can check out the other events in the Series through this link:

Registration for the Squamish event will open soon.

The event will start and finish at Howe Sound Secondary School, on the southern end of town.

There will be options for the 8k, as well as the Flashback Mile for kids.

The course will be open to both Wheelchair athletes as well as those with strollers.

And there will be an opportunity for Teams (a minimum of four) to participate too.

Tuesday, 2 February 2016

2106 BC Road Championship Events

The 2016 BC Road Championships are listed below. For more information click on the links.
The Championships are open to all Junior, Senior, Masters and Road & Trail members of BC Athletics. 
Championship Medals and Prize Money of $200, $100, and $50 will be presented to:
  • The first 3 eligible finishers, men and women, overall.
Championship Ribbons will be presented to:
  • The first 3 eligible finishers, men and women, in each age category: 18-19, 20-24, 25-29, 30-34, … 100+ 

Thursday, 14 January 2016

Lifestages series begins on Sunday

Action gets underway in the Lifestages Lower Mainland Road Race Series at 8:30am on Sunday, as the Kajaks Track & Field Club hosts the Steveston Icebreaker 8K. 
The flat and fast, out and back course runs along the Fraser River, starting and finishing on the waterfront in Steveston. 
Pre and post race activities festivities take place at the Steveston Community Centre, where day of race registrations will be taken. Complete details,
The Lifestages Lower Mainland Road Race Series provides Vancouver area runners with a chance to compete in an age-group based series. The 10 events feature races over 5K, 8K, 10K and the half marathon, and concludes with the Vancouver Eastside 10K in September.