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Training

Dirty Duo Training Runs

Open to all trail runners! There are three training groups: one is training for the 50 km distance, another is training with Mountain Madness for the 25/15 km distances; there's also bike rides.
  1. 25/15 km clinic
  2. 15/25 km training runs
  3. 50 km training runs
  4. mountain bike training
Clinic: 25/15 km Training Clinic (8 weeks)

Time: Saturdays 8:30 am
Cost: $105 (race fee included)
Register: Eventsonline or bring cheque on first day
Prerequisite: able to run 10 km on road
Place: See schedule below.
Date/Time Meeting Place 15/25
Sat Jan 10 North Shore Athletics 1200 Lonsdale briefing, ~30 min. Then we drive to Hyannis Drive. Follow Mount Seymour Pkwy to Berkley. Turn left up Berkley and head north all the way to the end of the street till it becomes Hyannis Drive. Park beside sports field on Berkley. 8/11 km
Sat Jan 17 Lynn Canyon Park. Drive north on Lynn Valley Road, turn right on Peters Road. Meet in Lynn Canyon park, in parking lot. 8/13 km
Sat Jan 24 Parkgate Community Centre.
Take Mount Seymour Parkway to the intersection of Mt Seymour Road. Head north about one block and a half and turn left into the community centre. Park near the library. We will carpool to Mt Seymour picnic area if weather permits.		 9/14 km
Sat Jan 31 Jaycee House 1251 Lillooet Road. Take Lillooet Road just past turnoff to Capilano University. Turn left on Inter River Park Drive, park down by the soccer field. Meet at Jaycee House. 10/16 km
Sat Feb 7 LSCR parking lot. Take Lillooet Road north past Capilano College, all the way to the parking lot in Lower Seymour Conservation Reserve. 12/18 km
Sat Feb 14 Jaycee House 1251 Lillooet Road. Turn left on Inter River Park Drive, park down by the soccer field. Meet at Jaycee House. 12/20 km
Sat Feb 21 Jaycee House 1251 Lillooet Road. Turn left on Inter River Park Drive, park down by the soccer field. Meet at Jaycee House. 15/22 km
Sat Feb 28 Lynn Headwaters Regional Park. Take Lynn Valley Road to very top, into park. Meet at Lynn Headwaters overflow parking lot #2. 7/10 km
Sat Mar 7 Race day. Jaycee House. 15/25 km

15/25 km Orientation Runs (no cost)
Mountain Madness is providing 2 orientation runs for the 25 and 15 km routes.

Time: Saturdays 8:30 am
Place: See schedule below.
Date/Time Meeting Place Distance
Sat Feb 7 LSCR parking lot. Take Lillooet Road north past Capilano University, all the way to the parking lot. 12 or 18 km
Sat Feb 21 Jaycee House 1251 Lillooet Road. Turn left on Inter River Park Drive, park down by the soccer field. Meet at Jaycee House. 15 or 22 km

50 km Training Runs

Note: There is no leader for the 50 km training runs.

Time: Saturday 8:30 am
Cost: No Cost for training runs/rides
Duration: 1.5 to 3.5 hours plus
Place: Various trailheads. To get to LSCR, take Lillooet Road north past Capilano University, all the way to the parking lot, 3 km past Capilano University.

Date Time Meeting Place Duration Approx.
Distance
Dec 13 8:30am LSCR 2.0 - 2.5 hr 15 km
Dec 20 8:30am Tentative 2.0 - 2.5 hr 18 km
Jan 3 8:30am LSCR - Click here to view the Route 2.0 - 2.5 hr 18 km
Jan 10 8:30am LSCR 2.0 - 2.5 hr 21 km
Jan 17 8:30am Berkley Road at Hyannis. Click here to view the Route 2.5 - 3.0 hr 25 km
Jan 24 8:30am Parkgate Community Centre 2.5 - 3.0 hr 25 km
Jan 31 8:30am Jaycee House 2.5 - 3.0 hr 28 km
Feb 7 8:30am LSCR 3.0 - 4.0 hr 30 km
Feb 14 8:30am Jaycee House 4.0 - 6.0 hr 36 km
Feb 21 8:30am Jaycee House 3.0 - 3.5 hr 25 km
Feb 28 8:30am Jaycee House 2.0 - 2.5 hr 13 km
Mar 7 8:30am RACE DAY: Jaycee House 4.5 - 8.0 hr 50 km

Mountain Bike Training

Saturday mountain bike rides provided by Steed Cycles:
Date Time Meeting Place
Dec 20 8:30 am Cancelled
Jan 10 8:30 am LSCR (top of Lillooet Road)
Jan 24 8:30 am Cancelled
Feb 7 8:30 am Jaycee House 1251 Lillooet Road
Feb 21 8:30 am Jaycee House 1251 Lillooet Road

info@dirtyduo.com

Training Tips for
25km Run
An ideal program has one long run, one speed workout, one road run or tempo run, fitness training (twice per week), and cross-training (bike or spin classes).

Build distance gradually.

Include hills in your program.

To maintain speed, include road runs and speed workouts (available Tuesday nights at North Shore Athletics).

Sample long run program with a 10 km base:
  
  • Dec runs: 12, 12, 14, 10 km
    •   
  • Jan runs: 12, 15, 12, 15, 15 km
    •   
  • Feb runs: 17, 18, 21, 12 km


    • Always refuel after 45-60 minutes; you need carbs.

    Here's a loop to work on hills: park at Hyannis Drive, take Baden-Powell (B-P) north to Bridle Path, turn right and follow Bridle to Old Buck, up Old Buck (time yourself), at top go left onto B-P. At B-P post at Mushroom Trail intersection, left to go down B-P (also called Seymour Grind here) to intersection of Bridle. Turn right to return to Hyannis.

    Next time, reverse the loop. Go up Seymour Grind to Mushroom Trail, turn right to stay on B-P, go down Old Buck, turn right at Horse Loop to go back on Bridle Path.