Coach's Corner

Fall Racing

Lots of our XSNRG members are running races this fall, including the Toronto Waterfront, Hamilton, Chicago, New York and others.

You probably have done most of your core training now and are tapering or getting close to that point. You should have a good idea of the pace you plan to do and getting a mental picture of how your race is going to go. Make sure you have a good taper, especially for a Marathon. Do your last long run three weeks out. Cut your mileage down to 80% then 60 -70 %. Last week 50%. It's tempting to do more, don't do it. You will probably start feeling like you want to add more because you have cut back. Save it for the race.

You should eat well the last week before the race but hopefully you always eat fairly well, just don't screw it up by eating three cheeseburgers the night before. Have a good positive attitude going into the race. Get to the race early. Get in your warm up and think about how the race is going to go.

The Marathon is a long way no matter how many you have done. If you are having trouble grasping running 42.2 km, break the race down. Run the first 5 k, getting into a good rhythm then settling down to the 10 k mark, then getting to the half way point. Break the race down further in the second half if it helps. Don't forget about form. The longer you can hold good form, the easier it will be on your body and hopefully reduce fatigue. If you are running a race this fall, have a great race. If not enjoy your fall running.

Coach Nick Roberts

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

XSNRG is a running club that provides runners of all levels weekly coached interval training to develop strength, stamina, and speed, in a supportive and social environment. From beginners to accomplished competitive runners, no one is too slow or too fast to run with XSNRG – all you need is the desire to train and improve your running!

Structured workouts will help you improve, but they are not always easy to do on your own. Our Tuesday night workouts, led by coaches, make it easy, give you company, and help keep you motivated with your running.

The club meets in the Leaside area every Tuesday night at 6:30 p.m. and runs to a different workout location each week, focusing either on speed intervals or hill training. A typical workout includes a warm-up, cool-down, coaching tips on technique and the workout, and is usually finished by 8:00 p.m.

Meeting Locations:

  • May through September: Sunnybrook Park in the Sports Pavilion parking lot on the upper fields
  • October through April: Leaside High School

Join us for our Tuesday Night Workouts … you’ll have fun and improve your running – all because of XSNRG’s workouts!