1. Winter track workouts — register now, start Jan. 11
Our popular winter track workouts are back, in the comfort and warmth of the University of Guelph field house and its plush 200-metre track. Register here. We’ll do a brisk 45-minute workout every week from Jan. 11 to Mar. 15 (Thursday nights), starting at 7 pm. These are short intervals, generally from 200–400 metres, with very short periods of recovery in between. This training is for anyone who wants to improve (or even maintain) their short-distance speed over the winter. The workouts are set and supervised by former Olympian Taylor Milne, who manages to keep things fresh and new every week. The cost for the 10-week session is $50 / $35 students. More info about indoor track is here. Our first workout is Thursday, Jan. 11, 2018.
2. The Carb Controversy: how we can eat to fuel our running
Something brand new: we’ve decided to tap the wealth of local expertise in running, psychology and nutrition, with a new speaker series this coming season. FIRST UP is an evening session with dietician (and Victors runner), Cara Kasdorf, RD, BSc.
Carbs have long been a runner’s friend but newer research and guidelines teaches us how to best use carbs to our performance advantage. Do low carb diets work for runners and do they actually have performance enhancing benefits? How should we periodize our carb intake during different training phases? And how do other nutrients fit into a daily training diet? Learn about practical strategies to optimize your diet for everyday health, and use it as one of your most important training tools.
More details: to come in January
3. Join the new Guelph Victors Strava group
Strava is like your own online training log, with a social media component. By sharing your workouts and running plans with others, you can get valuable feedback and training ideas. Another benefit is accountability (since your training log is public), which can help as a motivator when you’re heading out for a lonely, mid-week run in the dark and cold! All you need to use Strava is some sort of electronic device to measure your runs – anything from a GPS watch to a smart phone will do the trick. Once you get a Strava account, you can set things up so that your run data gets uploaded automatically. You can then check the status of your “friends” on your mobile device (using the Strava app) or computer. Once you’re signed up to the service, please join our club as well, either by searching for us, or going here. (Thanks to George Kara for getting us started with Strava.)
4. Discounts: gear and race savings for you!
To help you get racing in 2018, we’ve arranged some discounts for Guelph Victors members:
- 15% off your first purchase at Running Works store, after you sign up for our Winter Indoor workouts, above – we’ll send you a coupon after you register
- $5 discount off the Around the Bay race, Mar. 25, 2018, either the 30K or the 5K race – use the discount code “iRun30k” or “iRun5k” (discount valid until Feb. 28) at this page
- $15 discount off any race distance at the Mississauga Marathon, May 4–6, 2018 – use the discount code “GUVI” at this registration page
5. Use goal-setting to achieve a peak performance in 2018
I hope you’ve had a good break over the holidays. Now is a good starting point to begin the journey for 2018. You may already know what you would like to achieve in the coming season, or at least during the first 5–6 month cycle, culminating in a peak distance race in the spring.
If you haven’t quite determined your goals for 2018, that’s fine. But in any case, you should be starting to develop a solid foundation, so there is no reason to delay as it takes time to develop an endurance base. These initial weeks should focus on base-building and hill work, which will progress as your body adjusts.
Here is a list of things I feel are important for you to consider as you plan for 2018. (Read more on the Victors website, in a new Training Advice section, by Victors coach Tim Uuksulainen.)