Coach's Corner

Marathon Ready

Good to see that quite a few XSNRG members will be participating in the Goodlife Toronto Marathon next Sunday May 5th. Hopefully your training has gone well over the Winter and not so stellar Spring. Just a few things to keep in mind going into next Sundays race or any race for that matter.

  1. You can’t change your training now. If it has gone well great, if it has not gone so well, things happen. As long as you are accepting of this and have changed your goals accordingly.

  2. You can’t change the weather. Long range for next Sunday looks pretty good. Keep an eye on the weather. Will you need to change your goals for next Sunday due to weather? Too cold, too hot, windy, snow, rain, adjust accordingly. I have run 20 marathons and 3 or 4 were under ideal conditions.

  3. Don’t change anything race morning. Try to do the same routine you do when you go for your long runs.
    Be at the race on time and ready to go. Being a little nervous is okay. It heightens your senses for go time.
    Some people get over the top nervous. Do what works for you to keep your nervousness in check.

  4. Give the mental aspect of the race some thought leading up to Sunday. What kind of pace are you going to do? How are you going to deal with some pain in the latter part of the race? When are you going to take nutrition in etc. Have a plan.

  5. When you are at the start line don’t start thinking negative thoughts before you have even started (I’m going to crash at 35k, I know it) You haven’t even started yet. Think positive thoughts. Break the race down into sections. At the start just think about the first 10 k. Getting into a nice pace and rhythm. Then continuing onto the half way point . (Half way already). Last 10 k, only 10 k to go. Break the race down further at this point if needed, the next water station, the next km marker. Whatever it takes to convince the mind to push forward.


I know we all wish you great success at the Goodlife Marathon next Sunday and all your running goals throughout the year. Hopefully running with XSNRG will help you achieve your goals.


~ Coach Nick

X-S-N-R-G = excess energy!

XSNRG Running Club (read it as ‘Excess Energy’) is a running club that specializes in doing group ‘speed’ workouts once a week. If you want to improve your overall running speed – no matter how fast a runner you are – you have to do speed workouts. And since few people can do them effectively on their own, we offer weekly speed workouts in a group of 20 to 35 runners. You can’t help but be motivated.

‘Speed’ workouts vary from week to week but each week include one of intervals, tempo runs or hills, all part of distance runners’ “periodic” training. If you are able to run at least 6 to 8 km, you are ready to increase your endurance, power and speed with XSNRG.

The club welcomes and encourages runners of all levels and abilities to come out and run. We meet at one location in mid Toronto every Tuesday evening at 6:30 pm sharp and jog to our workout location. Workouts are organized and led by club coaches and consist of stretches, warm-ups and cool downs before and after every workout.

Meeting Points:
From May to September - we meet at the Sports Pavilion parking lot (lot 7) in Sunnybrook Park (deep in the park up the hill from the stables, 2km from Leslie St.)
From October to April - we meet at Leaside High School (park at the east end of the school in the lot off Parkhurst/Hanna... enter the school from the lot and go to the lower level. Washrooms are available.

XSNRG was established in the late 1980s in Toronto by runners and triathletes and continues to attract both for motivating speed workouts. Past members have included Lisa Bentley (11x Ironman champion), Lori Bowden (5x Ironman champion), both in their early years of running, and Darryl Fox (brother of Terry Fox and National Director of the Terry Fox Research Institute).