Three10k Routes: Duncan, Maple Bay and Shawnigan Lake

Three10k Routes: Duncan, Maple Bay and Shawnigan Lake

Here are the next set of Love Your Valley’s Routes:

Three10k Routes:

– 10k – Maple Bay, BC: Herd Road Park / Tennis Courts on Herd Road

– 10k – Duncan, BC: Park at trail parking area at the start of Cowichan Lake Road

10k – Shawnigan Lake, BC: Park at Shawnigan Wharf Park on Thrush Rd

The Warm Land awaits…

The next series of Love Your Valley’s Routes….there are six route this time

The next series of Love Your Valley’s Routes….there are six route this time

Love Your Valley’s Routes

The next series of Love Your Valley’s Routes….there are six route this time

 – 19k – Cobble Hill, BC
Starting from the Quarry Park

– 19k – Cobble Hill, BC
Valley View Centre

– 19k-Duncan, BC
Starting from the Cowichan Sportsplex

– 19k – Duncan, B C
Starting from parking area at Cowichan Lake and Sahtlam Rd

– 19k (9.5 X 2)- Crofton, BCStarting from the Crofton Museum Park

– 19k – Chemainus, BC
Start at Mill St & Chemainus Rd

LOVE YOUR VALLEY’S ROUTES

LOVE YOUR VALLEY’S ROUTES

Love Your Valley’s Routes

From January to April look for routes that you can use for the VIRA Series posted  to the Ceevacs website and social media.

Vancouver Island has a wonderful running community. A running community that has shown throughout this pandemic their resilience and creativity. The Love Your Valley’s Routes is a  fun way for our running (& walking)  community to stay connected.

 

Here are a few run routes that you can use for:

*The 2021 VIRA 39 1/2 Vitual Challenge – Vancouver Island race Series – Not signed-up for the Island Series? Sign-up here: 2021 — 2021 VIRA 39½ Virtual Challenge – Vancouver Island Race Series — Race Roster — Registration, Marketing, Fundraising  Like/follow VIRA of FB: VIRA – Island Race Series – Posts | Facebook

* The Love Your Valley’s Routes (Ceevacs Club Members) – Draw Prizes! Post your runs to the Ceevacs Community FB Page  Ceevacs Roadrunners Community | Facebook : You can post your own route to FB, does not have to be one of the three routes posted each week

*Anyone out there not sure where to go for a run somewhere in Cowichan .

 

The Warm Land awaits…

Startline Runner’s Tip of the Month:

Startline Runner’s Tip of the Month:

We have arrived at our final tip of 2020! 🎉

A commonly held myth is that runners should focus on low load/high rep exercise when strength training. Evidence suggests that this is not the case! Start Line’s ‘Runner’s Tip of the Month’ is to focus on lifting heavier weights with fewer repetitions in your strength training routine.

🏋️‍️Aiming for 60-80% of your 1RM for 5-15 repetitions per set is recommended to see benefits such as improved running economy and faster sprint speed. Check out the following infographic for a summary on this (Alexander, Barton, & Willy, 2020).

Check back in January 2021 for our next round of the ‘Runner’s Tip of the Month!’

Runner’s Tip of the Month:

Runner’s Tip of the Month:

In order to stay on track with your training program, it is important to manage pain and injury appropriately. It can be difficult to determine when to continue training and when to stop training and seek the advice of a medical professional. Start Line’s ‘Runner’s Tip of the Month’ is to seek the advice of a physiotherapist if you are experiencing any of the
following:

1. Pain lasting longer than a few days
2. Pain that is constant, with no relieving factors
3. Pain that is increasing in severity, frequency or size of affected
area
4. Pain that has caused you to change your running stride
5. Pain at night that is interfering with sleep
6. Pain that is interfering with your daily routine

Always trust your gut when it comes to your own body!

Check in with your local physiotherapist if you have any questions or
concerns related to your running or walking program!