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 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).