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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 and the 25 km distance; there's also bike rides.

Cost: No Cost for training runs/rides
Duration: 1.5 to 3.5 hours plus

  1. 25 km clinic (NEW)
  2. 15/25 km training runs
  3. 50 km training runs
  4. mountain bike training
NEW: 25 km Training Clinic (8 weeks)

Time: Saturdays 9 am
Cost: $106 (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 Distance
Sat Jan 5 North Shore Athletics 1200 Lonsdale briefing, ~30 min. Drive north on Lynn Valley Road, turn right on Peters Road. Meet in Lynn Canyon park, near the café. 10 km
Sat Jan 12 Follow Mount Seymour Pkwy to Berkley. Turn onto Berkley and head north all the way to the end of the street till it becomes Hyannis Drive. Turn left on Hyannis. Park on street. 12 km
Sat Jan 19 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.		 14 km
Sat Jan 26 Jaycee House 1251 Lillooet Road. Take Lillooet Road just past turnoff to Capilano College. Turn left on Inter River Park Drive, park down by the soccer field. 16 km
Sat Feb 2/9 am LSCR gazebo. Take Lillooet Road north past Capilano College, all the way to the parking lot in Lower Seymour Conservation Reserve. 10 or 18 km
Sat Feb 9 Jaycee House 1251 Lillooet Road. Turn left on Inter River Park Drive, park down by the soccer field. 20 km
Sat Feb 16/9 am Jaycee House 1251 Lillooet Road. Turn left on Inter River Park Drive, park down by the soccer field. 11 or 22 km
Sat Feb 23 Lynn Headwaters Regional Park. Take Lynn Valley Road to very top, into park. Meet at Lynn Headwaters overflow parking lot #2. 10 km
Sat Mar 1 Race day. Jaycee House. 25 km

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

Time: Saturdays 9 am
Place: See schedule below.
Date/Time Meeting Place Distance
Sat Feb 2/9 am LSCR gazebo. Take Lillooet Road north past Capilano College, all the way to the parking lot. 10 or 18 km
Sat Feb 16/9am Jaycee House 1251 Lillooet Road. Turn left on Inter River Park Drive, park down by the soccer field. 11 or 22 km

50 km Training Runs

Note: We do not yet have a leader for the 50 km training runs but routes are available in the table below. From Jan 12- Feb 23, we will meet you at the trailhead and provide a map and detailed instructions.

Time: Saturday 8:30 am
Place: Various trailheads. To get to LSCR, take Lillooet Road north past Capilano College, all the way to the parking lot, 3 km past Capilano College.

Date Time Meeting Place Duration Approx.
Distance
Dec 15,07 8:30am LSCR 2.0 - 2.5 hr 15 km
Dec 22,07 8:30am Cancelled 2.0 - 2.5 hr 18 km
Jan 05,08 8:30am LSCR - Click here to view the Route 2.0 - 2.5 hr 21 km
Jan 12,08 8:30am Berkley Road at Hyannis. Click here to view the Route 2.5 - 3.0 hr 25 km
Jan 19,08 8:30am Parkgate Community Centre 2.5 - 3.0 hr 25 km
Jan 26,08 8:30am Jaycee House 2.5 - 3.0 hr 28 km
Feb 02,08 8:30am LSCR 3.0 - 4.0 hr 30 km
Feb 9,08 8:30am Jaycee House (Bike too) 4.0 - 6.0 hr 36 km
Feb 16,08 8:30am Jaycee House 3.0 - 3.5 hr 25 km
Feb 23,08 8:30am Jaycee House (Bike too) 2.0 - 2.5 hr 13 km
Mar 01,08 8:30am RACE DAY: Jaycee House 4.5 - 8.0 hr

Mountain Bike Training

Saturday mountain bike rides provided by Steed Cycles:
Date Time Meeting Place
Dec 22 8:30 am LSCR (top of Lillooet Road)
Jan 12 8:30 am LSCR (top of Lillooet Road)
Jan 26 8:30 am LSCR (top of Lillooet Road)
Feb 9 8:30 am Jaycee House 1251 Lillooet Road
Feb 23 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.