Phoenix Runners - Montreal
April 26, 2015, 12:14:46 AM *
Welcome, Guest. Please login or register.

Login with username, password and session length
News:
 
   Home   Forum Help Search Login Register  
collapse

* Calendar
April 2015
Sun Mon Tue Wed Thu Fri Sat
1 2 3 4
5 6 7 8 9 10 11
12 13 14 15 16 17 18
19 20 21 22 23 24 25
[26] 27 28 29 30

No calendar events were found.


xx Scotia Bank Montreal Half marathon - Sunday April 26 | 24 Apr 15
14:27:02 by pete | Views: 30 | Comments: 2

It's the Scotia Bank Montreal ...


xx St-Laurent 5k-10k race - Sunday April 12th | 11 Apr 15
15:38:50 by pete | Views: 49 | Comments: 0

Good luck to Raeann, Bill, Gui...


xx Terry Fox Tribute Run - Sunday April 12th | 10 Apr 15
10:13:31 by pete | Views: 74 | Comments: 2

Sunday morning Apr.12th, Terry...


xx Around the Bay 30k - Sunday March 29th | 24 Mar 15
21:01:00 by pete | Views: 126 | Comments: 5

Good luck to Chris Wilson, Lou...


Phoenix Runners - Montreal

Only club members may post and access some of the content on this site. To access all content please contact Pete and an account will be created for you.

You can find us on Facebook - click here

Who are we?
Visit the Gallery photos going back to 2006

Our members range from students in their early 20’s to retirees. Some have run 30 marathons; some are working on their first marathon; some are fast and some are not so…all are there for the pure enjoyment of running with a group and having fun…on every run!

Where are we located?
Our training locations vary by season but all are in the West Island area of Montreal:
Monday - Pavillon Vincent-Lecavalier - parc Eugène-Dostie (488, montée de l'Église, L'Île-Bizard); 19h00
Wednesday - Pavillon Vincent-Lecavalier - parc Eugène-Dostie (488, montée de l'Église, L'Île-Bizard); 19h00
Saturday – Pavillon Vincent-Lecavalier - parc Eugène-Dostie (488, montée de l'Église, L'Île-Bizard) ;7:30 AM From May to October - 8:00 AM From November to April

Give us a try
If you are looking for a fun group to run with you have found the right place.

Come out to one of our runs and see what Phoenix is all about. Click HERE for a membership form.



xx Pete's 2015 Boston Race Report - Lucky 7 at 55 | 25 Apr 15
pete
21:59:07 by pete
Views: 5 | Comments: 0

This was Boston number 7 and my 6th in a row. Working my way up slowly to 10 consecutive. Much of my 2015 pre-race report is similar to 2014, since I again made the trip with Alan and Nestor.

So let's cut to the chase.

3 and half months of hard winter training (most of it with Alan).
1200 km logged in for Jan, Feb and March.
No injuries (except for a nagging on and off pain in my left achilles).
A good variety of runs, including a few sessions at track, saturday long runs, interval hill training on Killah Hillah, long hill training runs on Camilien Houde AND Coach Bill's Wednesday night fast tempo runs.
Several 100+ weeks. A three week progressive taper with less volume and some speed.

I felt rested going to Boston. My last run was a 7km 5:10 pace run on thursday. I did not run at all until the marathon on monday. 3 days OFF.

The monday morning ritual went without a hitch, after a quick breakfast we rode from our hotel in Waltham to Boston Commons, we left our gear bags at the assigned tents and borded the bus at 7. We arrived at Athletes Village at 8.

Nestor and Alan darted for the bathroom to the left, I turned right to get a mylar blanket. We never saw each other again until after the marathon.

I met with a few Facebook friends under the jumbotron. It was raining lightly on and off. At 9h30 I started making my way to the corrals. For the first time in 7 years I was starting in the second wave which meant that by 10 am Nestor would be starting his marathon, and Alan and I would be on our way at 10:25.

Once I got into my corral the rain had let up. I felt good and ready to run, my legs had a 3 day rest and my achilles was not hurting. 10:25 and were off. The rain started up again at 11 and we would run most of the marathon in the pouring rain with heavy headwinds.

The "How to run Boston" video was fresh in my mind as soon as I got going.

To run a successful Boston, the coach on the video explained it like this:

1. Know your target marathon pace. I had settled for a 3:10 marathon and a 4:30 pace. 3:10 would be awesome, 3:15 would be great and 4 minutes better than last years' Boston PB of 3:19.
2. Stay with the target pace all the way through the first 20 km or so which go mostly downhill. The pace might seem SLOW at times, and that is the way you want it. (Believe me, it's easy to go faster down the hills, but I have payed for it dearly later).
3. Let the hill give you the rhythm, don't push to go faster. (I really had to hold myself from going faster)
4. From the half way point to 28km, just keep the pace (here I would take advantage of the downhills a bit more)
5. If all goes well and you have the legs (and you should if you kept the pace), just make your way up the Newton hills from 28k to 34k. Steady pace, if you've done your hill training and didn't burn your legs on the downhill, it's a piece of cake. If you've pushed too much at the start, you might be in for a long haul.
6. As you crest Heartbreak Hill at 33-34k, and if you have conserved your energy through the first half of the course, you are ready to race! (And I felt great)
7. The last 8k are fairly flat, if you have the legs it's a great run into Boston.
8. This is when you shine, this is when you pour it on. BUT If you have nothing left, it's the longest 8k ever. I had legs left and I ran a 4:25 pace passing other runners and brought it home with a 4:05 sprint finish on the last 400m.

That is how I ran my 7th Boston marathon to a 3:13:41 finish and a new Boston PB. 1:35 and 1:38 splits, not far from my 3h10 target and decent splits for Boston which has a harder second half.

Thanks to my 5 Boston Buddies for their support during the long winter months, and a special thanks to Alan for your companionship 5 days a week January through March!

And of course thanks to Coach Bill for his training advice.

As a side note, I think I ran a much smarter marathon than previous years. I felt great after the run and my recovery during the course of the week was faster. I will keep this in mind for next year. :-)

Login for a few photos
...


xx Scotia Bank Montreal Half marathon - Sunday April 26 | 24 Apr 15
pete
14:27:02 by pete
Views: 30 | Comments: 2

It's the Scotia Bank Montreal Half Marathon this sunday, and many Phoenix members will be manning the water table. (See Frank on saturday for parking passes)

Guillaume will not be helping out, he'll be busy racing a sub 1h20 half! Go G Go!!!! We will be cheering him on and whoever else is running (names?)


PS: Some of us will arrive at 7:30 am for an early morning run, come and join us!...


xx HAPPY BIRTHDAY BILL and BRUCE | 23 Apr 15
frank
06:18:13 by frank
Views: 65 | Comments: 6

 Smiley Smiley Smiley

Happy Birthday Coach,

Happy Birthday Bill,

I hope that you both have a Great Day and a Happy and Healthy Year.

All the best,

 Smiley Smiley Smiley...


xx BOSTON MARATHON 2015 - OFFICIAL RESULTS | 22 Apr 15
pete
08:29:16 by pete
Views: 43 | Comments: 0

Congratulations to our 6 Phoenix runners who ran the Boston Marathon on Monday, conditions were not easy with heavy rain and head winds. Many runners suffered from hypothermia from what I am reading on news feeds… during and after the marathon.

But for us northern winter runners it doesn't seem like it was an issue, I found it to be one of the best ones weather wise, I'll take clouds and rain over sun in Boston anytime. :-)

LOGIN to see the official results and splits....


xx Instructions for the VOLUNTEERS at THE MONTREAL HALF MARATHON this Sunday | 21 Apr 15
frank
12:00:45 by frank
Views: 40 | Comments: 1

 Smiley Smiley Smiley

Thank You All for volunteering at this Sunday's Montreal Half Marathon. We have about 30 volunteers coming out!

  The weather promises to be a mix of sun, cloud and chance of rain?? But long term forecasting is never quite accurate.
  However, I can promise you that it WILL be lots of FUN !!

  Note:
           All volunteers should be at our usual table (on Chemin MacDonald under the Jacques Cartier Bridge) on Ile Ste. Helene  at   
           about 8:30 AM this Sunday April 26. If you are getting there via the Jacques Cartier Bridge, you can come a little later       
           say 9:00AM. However, if you are coming via the Concorde Bridge, you might want to avoid bumping into the 5k racers who
           start off at 8:30AM.
             
           At this time, we will be given out the volunteer's T-shirt and enjoying a cup of coffee with baked goods which you are
           all encouraged to bring (wink! wink!)

           We will be manning the usual water/gatorade station for the 20K course (which starts at 10:00 AM). The runners pass by
           us three times at around 1.5k, 5.5k and 19.5k roughly 10:05AM, 10:15 AM and 11:00 AM.
               
            If you are coming by car, just follow the signs to the Casino but turn onto Ste Helene's Island at the first stop sign as soon
            as you've crossed the Concorde bridge.
             Do not proceed to go all the way to the Casino as that would put you on Ile Notre Dame.

             If ever you feel lost, make your way towards kilometer mark 19.

            If we park on the grassy area behind our water station (as we usually do), we will not need parking passes. If you
            plan to park at Stationnement 10, please see me Saturday AM for a PARKING PASS.
           
            If you have any questions, Please see me on Saturday AM or reply to this message.
           
            It might be a good idea if we car-pool.

            Let's all be there ON TIME and don't forget to wear your Phoenix T-shirt and your Phoenix SMILE

           Thank You once again.

 Smiley Smiley Smiley

            ...


Pages: [1]

Powered by MySQL Powered by PHP Powered by SMF 1.1.16 | SMF © 2006-2011, Simple Machines Valid XHTML 1.0! Valid CSS!
SimplePortal 2.3.2 © 2008-2010, SimplePortal