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Friday Night Mile Series
2010-II: every Friday from Apr 30 to Nov 26. Hosted by Peninsula Runners
The NEW limited edition 2010 glow-in-the-dark FRIDAY NIGHT MILE t-shirts are now available at only $15 each. Get one before they are gone!
No breaks for the rest of the 2010 series! Beginning on April 30 and running to November 26, 2010. Each mile starts at 7:00pm at the South Surrey Athletic Park Track. Please arrive in plenty of time to register and warm up. Wheelchair athletes welcome; the track is accessible.
Cost: $1.00/race, or $5.00/series, or $20.00 for limited edition t-shirt and series entries.
All net proceeds will go to support the Surrey SPCA.
Prizing
TBC for 2010
How long is the series and what's in it for me?
Every Friday night from April to November consistently to create improvement. A 4-second improvement on your 1-mile time means an equivalent reduction of 30 seconds off your 10km time, or up to 3 minutes off your personal best Marathon time. Use as one of your weekly speed workouts. Track record: Luc Bruchet 4:25.2.
The beauty of the FRIDAY NIGHT MILE is that if you are seriously interested in improving your running at any distance and you want to be sure you are training at the right paces, you can use the mile result as a test that does not detract from your running program. If you are always using the 10KM or Half-Marathon for a basis of fitness, you need greater time to recover. Time spent in recovery is time away from additional training. It does not make sense to lose the benefits of several weeks of valuable training when you can run a mile and get just as accurate results and lose little or no time at all. Ask us in store or at the run for more details.
Results
Series 2010-II:
August 13, 2010
1) Darren Walton 5:45.34 2) Gordon Flett 6:33.21 3) Fraser McKay 7:41.21 4) Amber Walton 7:56.14
August 6, 2010
1) Darren Walton 5:45.74 2) Murray Fisher 5:48.18 3) Gordon Flett 6:26.14 4) Luke Forsyth 6:33.11 5) Jade Walton 8:00.81 6) Amber Walton 8:05.49 7) Fraser McKay 8:07.37 8) Caroline Walton 8:12.30 9) Hailey Forsyth 10:06.08 10) Rob Forsyth 10:14.55 11) Liam Forsyth 13:50.24
July 30, 2010
1) Darren Walton 5:49.68 2) Gordon Flett 6:28.40 3) Camilla Lesyk 6:47.74 4) Emma Palmer 7:56.11 5) Amber Walton 7:56.40 6) Jade Walton 8:22.55 7) Caroline Walton 8:23.43
July 23, 2010
1) David McDonald 5:35.90
2) Darren Walton 5:45.71
3) Murray Fisher 5:47.96
4) Craig McConnell 6:16.08
5) Patricia Nicoli 6:20.11
6) Camilla Lesyk 7:07.11
7) Peter Lesyk 7:07.71
8) Sandra Berry 8:07.46
9) Jade Walton 8:27.24
10) Caroline Walton 8:28.87
Tony DNF - "Next time!"
July 16, 2010
1) Mark Sherman 4:36.52
2) Drew Nicholson 4:55.11
3) Greg Scott 5:59.74
4) Dan Carpatian 7:37.46
5) Jade Walton 8:04.05
6) Caroline Walton 8:06.65
Let's see... lazy?... busy?... lazy?... busy? I'll go with busy and apologize for the slow updates to the FRIDAY NIGHT MILE RESULTS.
July 9, 2010
1) Drew Nicholson 4:55.68 2) David McDonald 5:39.68 3) Darren Walton 5:50.08 4) Peter Lesyk 5:54.52 5) Gordon Fleck 6:44.84 6) Jade Walton 8:15.11 7) Amber Walton 8:35.46 8) Caroline Walton 8:37.78
Where's Raffi?
July 2, 2010 (Holiday weekend)
1) Drew Nicholson 4:56.02 2) Lak Gill 6:18.90 3) Gordon Fleck 6:46.99
June 25, 2010
1) Drew Nicholson 4:52.78 2) Darren Walton 5:48.37 3) Alysha Bennett 6:21.21 4) Andrew Brumby 6:36.30 5) Gordon Fleck 6:52.78 6) Garreth Bennett 7:35.27 7) Jade Walton 8:09.14 8) Caroline Walton 8:15.81 9) Amy McCombe 8:18.14 Raffi Antepyan DNF
June 18, 2010
1) Darren Walton 5:55.21 2) Alysha Bennett 6:20.24 3) Lak Gill 6:31.43 4) Jade Walton 7:59.90 5) Gary Bennett 8:44.72 Caroline Walton DNF
June 11, 2010
1) Raffi Antepyan 5:26.18 2) Darren Walton 5:52.27 3) David McDonald 5:53.24 4) Gordon Flett 6:34.14 5) Amber Walton 8:21.02 6) Caroline Walton 8:28.08
June 4, 2010
1) Drew Nichols 4:57.65 2) Darren Walton 6:02.27 3) Lak Gill 6:31.65 4) Gordon Flett 6:41.34 5) Gareth Bennett 8:00.02 6) Amber Walton 8:00.34 7) Gary Bennett 9:01.30 8) Raffi Antepyan DNF
May 28, 2010
It was a wet one, but 6 hardy souls and a couple of spectators showed up and everyone had a great time!
1) Darren Walton 6:08.05 2) Gordon Flett 6:34.90 3) Garreth Bennett 7:23.34 4) Jade Walton 8:37.99 5) Caroline Walton 8:39.99 6) Gary Bennett 9:35.93
It's always great to see new people coming out and trying the mile. However it's not so much about running a personal best time every time you step on the track so much as it is learning about pacing and planning your next race. Everybody knows that if you go out too quickly you will have trouble at the end, but it appears a lot of people don't understand the pacing concept. Let's break it down.
Suppose you have consistently run 7:06 something and wanted to break 7:00.00.
Let's take it apart.
Divide 7:00 by 2 to find out what you need to be at the half-way point: 3:30
Divide 3:30 by 2 to find out how you're doing after the 1st lap: 1:45
Divide 1:45 by 2 to find out what time you're at at 200-metres: 0:52 - 0:53
Don't wait until 200-metres to find out where you're at as far as pacing goes. Break it down some more. Divide 0:52 by 2 to get your 100-metre time and divide by 2 again to get your 50 or 0:13 seconds. Why? You already have learned many times that by going out too fast you will slow down sooner or later. The key is to remember where the breakdown point is and try and avoid it. The easiest way is... slow down at the start. By breaking down the race into smaller parts, you can either memorize your splits, write them down and take them with you, or set your watch to "beep" at the appropriate times.
Let's recap:
50-metres: 0:13
100-metres: 0:26
200-metres: 0:52–0:53
400-metres: 1:45
800-metres: 3:30
1200-metres: 5:15
1600-metres: 7:00.00
1609-metres (1 mile) 7:02.00
Oops! You had better pick it up in the final 150-metres to make up the difference.
It's not over yet!
After looking at your different "splits", how comfortable do you feel running them and do you run these times in training? Most people don't do speedwork as part of their regular training and if they do, they are simply running fast. Running fast doesn't necessarily make you a fast runner. For most people, it just tires them out. What you have to do is get comfortable running these splits by slightly running them faster in training.
How fast? That's easy! Go to www.mcmillanrunning.com/mcmillanrunningcalculator.htm and check out their pace calculator. From your current race time it will tell you:
- what all your training run paces should be
- what all your interval training should be
- predicts your current racing ability
- what paces you should run all your races at
Is that it? No. Suppose your mile time is 8:42.61. There's another really interesting pace calculator at www.coolrunning.com/engine/4/4_1/96.shtml. This calculator will break your split sdown a lot easier than paper and pencil. Simply put in your pace at the bottom. Then, put in the distance of your interval and hit "calculate time".
The important thing here is to go by your current results when designing and building your training program. Do not train at the pace you want to run in because you are over-training. If you wanted to run that pace, you would be, but you're not... yet! By training at the proper paces according to your current ability you will eventually get to your race goal time. This is something most runners never learn. Most people think by running fast... you will get fast. That's like saying, "If I keep trying to lift 500 lbs. everyday, I'll eventually do it." You will get a hernia long before that 500 lbs. even budges.
Is that it? Nope... you still have to train. How many intervals you do and the types of intervals or the type of workout you are doing on the day will have to be worked out. Or... you could simply run. You can also find out more about the different training programs we offer at Peninsula Runners by giving us a call at (604) 531-7879.
Have a great running week!
Lorne
May 21, 2010
1) Troy Hirvonen 5:48.34 2) Darren Walton 6:03.30 3) Mark Scott-Yee Fung 6:25.64 4) Craig McConnell 6:25.90 5) Gordon Flett 6:33.90 6) Michaela Bennett 6:50.20 7) Marlene Scott-Yee Fung 7:15.86 8) Garreth Bennett 7:17.20 9) Jade Walton 8:13.02 10) Caroline Walton 8:21.46 11) Hailey Forsyth 9:03.55 12) Raffi Antepyan DNF
May 14, 2010
1) Darren Walton 6:04.24 2) Gordon Flett 6:29.58 3) Luke Forsyth 7:00.34 4) Garreth Bennett 7:32.02 5) Jade Walton 8:02.05 6) Amber Walton 8:15.27 7) Caroline Walton 8:23.27 8) Hailey Forsyth 9:16.40
May 7, 2010
It was a beautiful night for a hockey game... I mean... mile run. Many personal bests were set!
1) Darren Walton 6:10.52 2) Luke Forsyth 6:28.24 3) Arnold Sikhakhane 6:31.55 4) Gordon Flett 6:32.43 5) Carolyn Forsyth 7:23.08 6) Garreth Bennett 7:30.71 7) Sandra Berry 8:04.96 8) Jade Walton 8:25.34 9) Amber Walton 8:36.71 10) Caroline Walton 8:38.14
See you all next Friday!
April 30, 2010
Great night to run!
1) Michael Butler 5:03.83 2) Colin Goodman 6:07.99 3) Darren Walton 6:09.34 4) Arnold Sikhakhane 6:49.93 5) Gordon Flett 6:51.11 6) Garrett Bennett 7:36.45 7) Jade Walton 8:14.27 8) Gary Bennett 8:19.90
Series 2010-I:
April 23, 2010
Despite wind, rain and all-round rotten conditions a small but hearty group of 5 came to run!
1) Gordon Flett 6:46.22 2) Arnold Sikhakhane 7:06.87 3) Garreth Bennett 7:54.31 4) Amber Walton 8:20.88 5) Caroline Walton 8:52.45
April 16, 2010
1) Colin Goodman 6:16.43
2) Darren Walton 6:24.88
3) Luke Forsyth 6:34.54
4) Gordon Flett 7:00.68
5) Amber Walton 8:06.58
6) Sandra Berry 8:09.08
7) Jade Walton 9:03.20
8) Caroline Walton 9:07.23
9) Haley Forsyth
10) Carolyn Forsyth
Raffi Antepyan DNF
Liam Forsyth DNF (Dandelion inspection took precedence)
April 9, 2010
1) Drew Nicholson 5:01.31
2) Jonathan Edmondson 5:56.07
3) Colin Goodman 6:20.26
4) Michaela Bennett 6:49.41
5) Melanie Coote 6:54.90
6) Luke Forsyth 7:00.19
7) Garreth Bennett 7:09.60
8) Amber Walton 8:15.02
9) Sandra Berry 8:23.87
10) Gary Bennett 8:34.27
11) Caroline Walton 9:40.48
12) Jade Walton 9:45.24
13) Haley Forsyth 10:22.23
14) Carolyn Forsyth 10:22.47
15) Liam Forsyth 12:56.51
Raffi Antepyan DNF
April 2, 2010
The "HOT" results on a cold, rainy, and windy night are as follows:
1. Michael Butler 5:14.25 2. Alysha Bennett 6:32.08 3. Gord Flett 7:06.75 4. Colleen Butler 7:42.87 5. Garreth Bennett 8:15.72 6. Gary Bennett 8:39.23
This certainly was not a PR night, but everyone had a great time and everybody got a draw prize.
March 26, 2010
1. Michael Butler 5:03.01
2. Bryan Clendenin 6:36.20
3. Luke Forsyth 6:58.12
4. Michaela Bennett 6:59.97
5. Michael McComb 7:04.30
6. Carolyn Forsyth 7:21.69
7. Garreth Bennett 7:23.14
8. Amber Walton 8:00.78
9. Noah Walton 8:04.56
10. Jade Walton 9:18.28
11. Caroline Walton 9:18.47
12. Nathalia Theyer-McComb 10:52.97
13. Hailey Forsyth 11:14.01
14. Rob Forsyth 11:14.27
Liam Forsyth DNF (Boots fell off)
March 19, 2010
1. Raffi Antepyan 5:25.50 2. Maureen de St. Croix 5:56.50 3. Victoria Frost 6:17.13 4. Dominique Frost 6:24.02 5. Bryan Clendenin 6:29.12 6. Michael McComb 6:32.23 7. Gordon Flett 6:45.84 8. Mr. Frost 7:11.33 9. Noah Clendenan 7:55.60 10. Rob Forsyth 8:21.01 11. Amber Walton 8:33.97 12. Sandra Berry 8:54.34 13. Jade Walton 8:56.43 14. Nathalia Theyer-McComb 11:16.59
March 12, 2010
Gordon Flett 6:40.85 Luke Forsyth 7:00.70 Michael McComb 7:19.84 Amber Walton 8:35.96 Jade Walton 10:06.14 Caroline Walton 10:06.53 Hailey Forsyth 11:00.71 Rob Forsyth 11:01.26 Nathalia Theyer-McComb 11:43.93 Darren Walton DNF (Hamstring)
March 5
Darren Walton 6:11.94 Luke Forsyth 7:07.42 Gordon Flett 7:08.75 Michael McComb 7:21.03 Amber Walton 8:39.96 Jade Walton 10:26.12 Caroline Walton 10:26.56 Hailey Forsyth 11:50.29 Carolyne Forsyth 11:50.73 Nathalia Theyer-McComb 12:19.55 Luke Forsyth 14:03.89 Rob Forsyth 14:05.31
Series 2009-IV:
November 27
It was certainly one of the best nights we've had for the Friday Night Mile. It was a little cool doing the timing, but almost perfect for racing. Please mark on your 2010 calendar the next series of the Friday Night Mile starting March 5, 2010 — April 23, 2010. And to all... THANK-YOU! Have a wonderful holiday season and we hope to see you all back next year.
1. Raffi Antepyan 5:39.11 2. Ted de St. Croix 5:45.84 3. Maureen de St. Croix 6:00.43
November 20
It rained all day... the wind howled... and it was cold. Last week nobody showed and there was just a slight film of frost on the track but otherwise really nice. I get to the track and there's Raffi... warming up. Nobody runs alone, so it was my turn to run. Then Arnold came. Yay! I didn't have to... Raffi said I have to run. By this time the rain and wind had died down and waited for us to start and the skies opened up. You have no idea how hard it is to try and race and get splits on a hand-held timer in pouring rain. I needed a stop watch squeegie to see what I was doing. As the last runner croosed the finish line, the storm ended and everybody was happy... believe it or not.
1. Raffi Antepyan 5:46.00 2. Lorne (Can you eat that?) Terichow 6:38.99 3. Arnold Sikhakhane 7:00.05
Just a reminder... next Friday, November 27 is the last race until March 2010!
See you there. Thank-you!
November 6
Put the shorts away, it's "Tights Season"! There seems to be a window of running opportunity on Friday nights in the Peninsula where the rain stops and the running begins and for the 4 hearty souls and 8 sweaty soles that came out last night, the biggest challenges were the clock and the wind. It turned out to be another great evening. Saturday was the BC High School XC Championships so we didn't have the majority of our club members, but we did have some old faces and another superlative race.
1. Arnold Sikhakhane 6:39.21 2. Luke Forsyth 7:06.96 3. Rob Forsyth 8:27.21 4. Raffi Antepyan DNF
October 30
The rain was heavy and the wind was worse. But it was warm. It was a little different story than last week, but they came... they ran... and they had fun. The magic continues until November 27. Come and join the fun!
1. Richard Ford 6:24.81 2. Jim Millington 6:38.30 3. Meg Peters 6:41.71 4. Christine Bekar 9:07.30 5. Hailey Forsyth 10:41.96 6. Carolyn Forsyth 10:41.84 7. Liam Forsyth DNF 8. Robert Forsyth DNF
October 23 — Incredible!
It rained all day. The wind was cold. By the end of the day most people would normally just want to go home, curl up and stay warm. Then... 8:30 rolls around. The rain stopped. The wind stopped. And, the race was on! To describe that night I'd say, "It was nothing less than MAGIC!" It was simply spectacular! And, as you can see from the results, it's great for the whole family too! There's something truly special about the Friday Night Mile that most people, and sadly, most runners will never experience. And it's in their back yard and it's only a buck. Come on out... EXPERIENCE THE MAGIC!
1. Ted de St. Croix 5:53.18 2. Maureen de St. Croix 5:59.52 3. Luke Forsyth 6:32.96 4. Joshua Hartman 7:00.05 5. Chris Hartman 7:03.52 6. Dale Harrison 8:36.30 7. Wendy Newlands 10:04.49 8. Haley Forsyth 10:32.27 8= Rob Forsyth 10:32.27
Hope to see you next FRIDAY!
October 16
This was undeniably the most beautiful night of the year for the Friday Night Mile. The rain had stopped. The temperature was mild and even standing and calling out splits, it was comfortably warm. 3 hearty runners showed up tonight with more promising to come out next week. Best of all... everybody got a draw prize! Hope to see you next week!
1. Raffi Antepyan 5:44.02 2. Josh Hartman 7:02.73 3. Chris Hartman 7:05.58
October 9
Cooler temperatures brought out a hearty bunch of keen runners, one happy labrador and an audience of 60 youths... who all disappeared after
someone yelled, "COPS!!!"...
Oh well...
1. Luke Forsyth 6:45.93
2. Kiana Bekar 6:57.21
3. Randy (?) 6:59.87
4. Mya Bekar 8:19.18
5. Christine Bekar 9:15.11
6. Hailey Forsyth 10:53.99
7. Carolyn Forsyth (same)
8. Rob Forsyth 11:02.81
9. Liam Forsyth DNF had a great time and got to
roll down the hill!
Hope to see you all and more next week!
Series 2009-III:
September 18
It was another huge turnout for the Friday Night Mile. Again, we'd like to thank Ocean Athletics for their help in making these events a truly great success. We'd also really like to thank Meg Peters for her untiring volunteer work as Equipment Manager and the Official Timer at each event since the inaugural event. We will be taking a 2-week break and coming back Friday, October 9, 2009 for the final 8 races of the season. Proceeds of the events and t-shirt sales are donated to the Surrey S.P.C.A. Don't forget to get your cool Friday Night Mile T-shirt for only $15.
1. Ted de St. Croix 5:54.02 2. Maureen de St. Croix 5:58.84 3. Brian Clendenin 6:23.99 4. Luke Forsyth 6:35.30 5. Kiana Bekar 6:41.96 6. Chris Hartmann 6:52.81 7. Josh Hartmann 7:01.99 8. Hayden Johnson 7:43.84 9. Gareth Bennett 7:55.43 10. Noah Clendenin 8:05.21 11. Michael Miller 8:06.30 12. Garry Bennett 8:11.02 13. Mya Bekar 8:22.40 14. Amy Clarke 8:37.24 15. Christina Bekar 8:47.49
September 11
We'd like to offer a special "THANK-YOU!" to Maureen and Ted de St. Croix for bring out a troop of kids and parents from Ocean Athletics and making this run the biggest and most successful night of the season. Don't forget there is one more race of this series and then the final Friday Night Mile series begins Friday, October 9 – November 27, 2009 at 8:30pm at the South Surrey Track off 20th Avenue. Call Peninsula Runners for more details at 604-531-7879.
1. Raffi Antepyan 5:33.49
2. Ted de St. Croix 5:54.43
3. Kiana Bekar 7:01.93
4. Brian Clendenin 6:00.71
5. Lorne (2 Burger) Terichow 6:27.99
6. Luke Forsyth 7:01.93
7. Michaela Bennett 7:18.87
8. Josh 7:19.34
9. Chris 7:20.11
10. Garreth Bennett 7:50.62
11. Noah Clendenin 7:50.78
12. Gary Bennett 8:08.34
13. Mya Brekar 8:38.80
14. Caroline 9:00.37
15. Christina Bekar 9:03.17
Ethan DNF
September 4
Some huge personal best results this week. 75% of the competitors scored a PR on a beautiful and almost mosquitoless evening.
1. Ted de St. Croix 5:41.11 (needs some competition)
2. Maureen de St. Croix 5:56.40 (0:04.7 faster!)
3. Brian Clendenan 6:08.02 (0:05 faster)
4. Luke Forsyth 6:35.49 (0:05 faster)
5. Kiana Bekar 7:05.09 (0:02 faster)
6. Noah Clendenin 7:49.24 (0:05 faster)
7. Mya Bekar 8:50.84 (Big draw prize winner!)
8. Christine Bekar 9:06.81 (0:34 improvement since
starting the series!)
Super results everyone!
August 28
Lots of new faces of all ages came out to a beautiful and exciting evening at the track.
1. Ted de St. Croix 5:39.91 2. Raffi Antepyan 5:42.87 3. Maureen de St. Croix 6:01.01 4. Brian Clendenan 6:17.49 5. Luke Forsyth 6:40.78 6. Megan Samson 6:42.68 7. Meg Peters 6:44.40 8. Garreth Bennett 8:09.09 9. Gary Bennet 8:14.58 10. Noah Clendenin 8:39.84 (Fabulous sprint finish!)
August 21
A small but enthusistic herd of runners took to the track on a perfect windless evening.
1. Ted de St Croix 5:46.58 2. Maureen de St Croix 6:01.46 3. Lorne (Are you gonna eat that?) Terichow 6:20.24
August 14
Cooler weather and a record performance by Junior Canadian National Team member Luc Bruchet made for an exciting evening at the track.
1. Luc Bruchet 4:25.2 (Friday Night Mile Series Record) 2. Kiana Bekar 7:07.3 3. Steve Bekar 7:42.3 4. Mya Bekar 8:18.8 5. Christine Bekar 9:08.6 6. Raffi Antepyan DNF
August 7
1. Maureen de St Croix 6:01.99 2. Ben Odynski 6:22.93 3. Garreth Bennett 8:13.71 4. Gary Bennett 8:19.65 5. Mya Bekar 9:31.43 6. Christine Bekar 9:35.87
July 31
1. Ted de St Croix 5:59.43 2. Maureen de St Croix 6:14.14 3. Kiana Bekar 7:29.21 4. Mya Bekar 8:12.05 5. Christine Bekar 9:40.81
Series 2009-II:
July 10
1. Drew Nicholson 4:54.1 2. David Palermo 4:54.2 3. Malcolm Smilie 5:27 4. Raffi Antepyan 5:29 5. Garreth Bennett 7:38.8 6. Gary Bennett 8:06
July 3
Results not available
June 26
1) Mark Sherman 4:45.37 2) Steve Redding 5:12.12 3) Jeanie Bezdan 5:37.36 Rafi Antepyan DNF
June 19
A small, but faithful crowd joined us on a beautiful cool evening to run. And, best of all... everybody got a draw prize.
1) David Palermo (26) 5:01.24 2) Steve Redding (44) 5:15.19 3) Garreth Bennett (10) 7:35.28 4) Gary Bennett (42) 8:19.83
June 12
Results not available
June 5
1) Steve Redding 5:15.4 2) David Palermo 5:16.9 3) Rafi Antepyan 5:21.7 4) Malcom Smiley 5:23.3 5) Ted De St Croix 5:36.4 6) Jay Majsztrik 6:59.9 7) Garreth Bennett 8:20.1 8) Gary Bennett 8:26.2
May 29
Mark Sherman 4:57.1 Drew Nicholson 5:08.4 (PR) Herb Phillips 5:47.2 Colleen Schulze 6:17.5 Gareth Bennett 8:27.6 Gary Bennett 8:39.0 Raffi Antepyan DNF (tough week!)
May 22
It was a great night to run and run they did. The special thing about this race is it's small! There might be some fast people... there might be some new to running people, but everybody has fun.
Drew Nicholson 5:11.5 Steve Redding 5:13.4 Raffi Antepyan 5:25.7 Darren Walton 5:35.6 Herb Phillips 5:43.0 Alan Shroeder 6:24.7 Jennifer Polnau 8:24.8 Meredith Essex 8:30.0 Rob Shroeder 9:20.0
