2015 May-July Run Clinic
The 2015 May-July Run Clinic was excellent ! We had a total of 16 participants with 8 in the Immediate group and 8 in the Absolute Beginner group. Unlike previous programs, this one was conducted entirely on the track such that everyone’s activities was monitored carefully with ease. This approach and its outcome was definitely a success. It really allowed runners of different levels and abilities to be able to learn and run simultaneously on the same ground with only one instructor.
The immediate group comprised a good group of dedicated runners, most of whom had run at least a 10K race and few others half marathons as well as full marathons. Three runners ran and completed the tough Scotia bank half marathon on a very hot day. One participant who was running her first ever half marathon and had only completed one 10K race recently at the Vancouver Sun Run finished at an impressive time of 2:00:07. Breaking that 2 hour mark should not be a problem for that runner who would run again on a day with better conditions!
In 2014 the program drew a big group of stroller parents enrolled in the Absolute Beginner group. This year, however, we had a good group of men, most of whom are well over 200 pounders and some are dealing with health issues that might limit one’s physical abilities. Big Kudos and Super Congrats to all of these participants for completing the 2 months program. Their strong determination, high commitment, sweats and efforts have all turned into many fruitful outcomes such as an improved overall health condition, a deeper appreciation of running and exercise, and an increased awareness of a proper posture for both running and normal daily activities. It was a great joy that everyone in this Absolute Beginner group completed the clinic without any complaint of injury during the process. A very careful and incremental approach was designed for this group of runners.
The focus in the beginning sessions was to activate and develop the running muscles (e.g. glutes, quads and hamstrings) that were often less or not utilized in non-runners. Exercises and drills such as squats, lunges, and lateral movements were introduced and performed. Fast walking was encouraged in lieu of running. Once everyone had a good grasp of these drills, they were introduced to instructions and drills with the aim to adopting a proper running bio-mechanics. In the end, virtually everyone was able to complete at least four sets of 400m run, 100m sprint and five drills (e.g. squats, lunges, extended lunges, lateral squats and single leg hops). I’m extremely proud of all of their accomplishments in such short time frame!
With regards to the program’s mission in making a positive impact in the community, a total of $600 was raised and donated to Mission Possible in supporting their good works of empowering the less fortunates living in Vancouver downtown Eastside.
On the personal note, I had focused the majority of time in the beginning of this year training for the Boston Marathon. Special thanks to my Coach Dylan Wykes in training me well to stay on top of my game. Race day was tough with strong head wind and cold pouring rain but I was strong and persevered to the end finishing in the top 5% that day! Please read my post here.
Another highlight to mention here is that I ran another great race at the Vancouver Scotia Half Marathon two months after Boston. I came in 29th out of a good 4000 runners on a pretty tough hot day! I Thus far, I have completed about five races and five more to finish off the year! And yes, a marathon is set in place for this Fall! Stay tuned!