A typical week looks like this:
Monday: Swim Lawson 6am. Deb Grauer will be on hand to provide an opportunity to train with other like-minded athletes. This is not a "coached" workout but a training opportunity. Contact Deb at tri_it_regina@yahoo.ca for more info.
Tuesday: During the spring/summer some of us run with a track club at 5:30pm at Douglas Park. During the spring/summer we do longer intervals (1k - 2.5k), hill repeats, or tempo/threshold runs. Sample workouts: 15 min jog, stretch, accelerations, 6x600m on the grass with 3min recovery between, 15 min cool down, or warm up, 5k at 10k pace, cool down or warm up, 10-20 hills, cooldown. etc. Ability ranges from 25-26 min 5k runners down to 17-18mins. There are also a couple of people who meet early in the AM on these days to do much of the same type of workouts. Contact teamjft@yahoo.ca for more info.
Wednesday: During the winter (or days when the weather is lousy) we meet att Room 08 at the College Building University of Regina for indoor cycling at 6:15pm and ride at 6:30pm.
You will need the following equipment: bike, indoor trainer, water bottle, towel, and a heart rate monitor is recommended. We ride for about 60mins and do shoter harder intervals than Saturdays. Deb may also be brokering another "fitness opportunity" in the Lawson pool at 6am. Contact tri_it_regina@yahoo.ca for more info.
When the weather turns for the better we meet at River Heights Mall at 6pm and ride on the highway. Time is 60-90mins. We try to incorporate some interval training in these sessions but stick together as much as possible. Abilities range pretty broadly on these rides. A helmet is required and we usually split into several groups but no one is left behind. A water bottle and heart rate monitor is recommended. Impromptu clinics on changing flat tires and basic bike maintenance have been known to occur. I try to add some race specific drills/workouts such as cornering for Icebreaker, hills for the Lumsden Duathlon, and we've gone to Regina Beach to ride that course, etc. Contact teamjft@yahoo.ca for more info. We're not sure if this ride will be sanctioned in for liability insurance purposes. As with all important decisions, the shadowy, secretive members of the JFT executive must get loaded before committing to anything.
Thursday: During the winter some of us run with a track club at the Lawson. Contact teamjft@yahoo.ca for more info and to arrange Sportsplex access. During the spring/summer the track workouts are at 5:30pm at Douglas Park.
Friday: Nothing....sleep in for a change!
Saturday: During the winter (or days when the weather is lousy) we meet att Room 08 at the College Building University of Regina for indoor cycling at 8:15am and ride at 8:30am.
You will need the following equipment: bike, indoor trainer, water bottle, towel, and a heart rate monitor is recommended. We ride for 90-120mins and incorporate longer easier intervals than Wednesdays: 10-20 mins at a moderate effort with lots of easier riding in between.
When the weather turns for the better we meet at River Heights Mall sometime in the AM (when it has warmed up enough) and ride on the highway. Time is 1.5-3hours. We don't do any specific pace training in these sessions but try to ride easy, stick with those at your own pace, and drafting is encouraged. Abilities range pretty broadly on these rides. A helmet is required. A water bottle and heart rate monitor is recommended. We will decide if this workout will be sanctioned or not at our annual JFT executive meeting in Monaco.
Sunday: Some of us meet in the morning to run. The pace is slow (9 -10mins per mile). This is not a "coached" workout, but another one of those "brokered fitness opportunities". Most athletes treat this as their weekly long, slow run but you can run for as long or as little as you like. Contact us for more info.
Your Workout Leaders:
Stephen Johnson: Has been coaching high school and adult runners and triathletes since 1981. NCCP Coaching Level I (track and field – distance) and Level II in progress (one more class). A competitive runner since the age of 12 and embarking on his 21st season as a triathlete. Stephen is competitive from distances from 800m and 1500m (number one ranked master provincially in indoor track) to the double ironman (current Canadian record holder at 22 hours and 44 mins) and distances in between (provincial sprint distance triathlon champion 2002 and Regina Beach Olympic Distance Champion 2003). Stephen is married, has a job, 3 children, 3 cats, an adopted retired racing greyhound, 7 mag and wind trainers in various states of repair, and sleeps 1.5 hours per night. Has been known to show up to workouts in pajamas.
Deb Grauer: Level 1 NCCP certified with 22 years of running experience. Triathlon experience 3 years. Unemployed mostly - full time job would only get in the way of training. Teach running clinics and just like to make everyone laugh. Favourite saying "I can change that," future goals: To make my bike shoes work as hard as Lothar Leders', and to convince Stephen that country music is "friendly".
Rick Vircavs: Level I NCCP certified in both Athletics and Triathlon. Assistant Coach/Baby sitter for Regina Harriers Track Club. Uncle Fester stunt double. Has been racing triathlon since the later Jurrasic period. Former stand-out runner on the 1978 Holy Cross High School cross-country team.