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Fall Training at MOC September 9-15

This week was a bit of a different kind of week. We've been at it for two weeks and so it was time for a rest. The rest was well-timed as we hosted the first xc meet of the year for universities and CEGEPs on Saturday, so those who wanted to race could feel fresh for their attempt. The week unfolded as follows:

Monday: Team meeting. The idea of team meetings, while obviously not unique to him, was impressed upon me by Dr. Joe Vigil. In his book, he talks about how it is important to get everyone together, and get people on the same page in terms of their goals, and to build the confidence in them that they can achieve those goals. So this meeting was the start of that. My goal with the meeting was to share with the team my philosophy of training, and give them some tools to understand the process, so that when they go to race, they can look back at their training and know exactly why we did what we did, and be confident that they are ready to perform.

The outline of my talk can be summarized in three short phrases: Run more, mostly easy, rest up. It's similar to Michael Pollan's "food rules"; I came up with this little motto to impress upon runners what the priorities should be to get them to their goals.

Run more: this is what it sounds like. I am a big fan of lots of easy mileage. There are physiological benefits to running a lot (and to running slowly). It is usually NOT more efficient to run less and faster, unless you have a particularly unique situation. Not only are the benefits physiological (increased mitochondrial number, size and location relative to the cell wall; increased stroke volume, more capillaries), but they are psychological as well. The more you run, the more you put your mind and body in a state of running, and the more "normal" that becomes. If something is normal, you feel comfortable about it. The more you can feel comfortable when you run, the more you can do, and the faster you do it when feeling comfortable, the better your performance.

Mostly easy: It is easy to look at this part of the motto and think that I am ignoring the importance of workouts. But actually, the phrase includes workouts: they are just prioritized appropriately. It's not ALL easy, or ONLY easy. It's MOSTLY easy. Pretty much all the science out there has a range of between 75 and 90% as the amount of endurance running training that should be done at an easy pace. I would say that qualifies as "mostly." So the space for workouts is there, but they aren't where you spend most of your time and energy. Ironically these blog posts are mostly about workouts, not easy runs. But that's the trick with running: it's a lot of lonely, boring work. At least with the club we can make it less lonely.

Rest up: There are a few ways to look at performance. One useful image I have seen is that performance is a function of fitness and fatigue. So the higher your fitness, the better your performance, but if your fatigue is also high, that diminishes performance. The first two elements (run more, mostly easy) take care of the fitness. But when you build fitness, you also build fatigue. So in order to achieve performance, you need to rest up, and lower your fatigue. (What is fatigue? Apparently it is very simple: it is just the feeling of being tired. It's nothing more complicated than that. If you feel tired, you are tired.)

The what, when, where and how much of all of this depends on the individual. 100 miles per week is not a magic number. Neither is 400m in 60sec, and neither is 6x1mile at 10k race pace. But the principles above can be applied to everyone to guide the more specific elements of training.

I have more to say on this, but I am still working through the ideas and some reading on it, so next time we have a team meeting, I will share it with the team, and then I will share it with you all!

Wednesday: Today we did 200m repeats at summer goal race pace. So for 800m runners they did 4x200m. For 1500m runners, 8x200m. For 5k runners (and anyone aiming at 10k and up) 20-25x200m. This is a pretty easy workout for most. For some of the beginners, it was tough to get through all 25 200m, mostly because it is long (with 200m recovery it ends up being 10k around the outdoor track at Molson Stadium). But on the whole, this is not a tough workout. The pace is not that fast, or if it is (like for 800/1500 runners), it's still only 200m (they got a little more rest, too). The goal of this workout is to get that summer track pace in the legs. It is good to get a break from the track, don't get me wrong. I am the biggest proponent of unmeasured, soft surface fartlek you will find. Most of the runners have been off the track since the end of July, though, or haven't been on the track much at all, so this is just a little taste. We will do it again in 3-4 weeks. This way, when we get to running on the indoor track (which we will do once a week, since we have it and it will be nice to run unencumbered by winter once in a while), it's not a big shock to the system.

The workout is also a progression that Greg McMillan has done, starting at 200m intervals for the total work of your goal race (i.e. 5k of 200m) then building up to longer intervals. So eventually you end up running 6x800m at 5k pace and while it is a tough workout, you aren't just dropped in out of the blue.

Saturday: Race! The women raced 4k and the men raced 6k. Don't get me started on why different distances for men and women is dumb. You can find all the results here.

Under the club colours we had 11 women and 12 men racing. But what is also cool is that we had club members competing for McGill University, Concordia University, CEGEP Andre-Laurandeau and Champlain College. As a coach, I am very proud of this because it shows that schools and clubs can work together. I will never understand club coaches who are so insecure that they tell athletes they shouldn't run for their school. To me this is borderline irresponsible as they are depriving those athletes of a great experience. I've been told that the reason is the club coach knows the annual plan better, or that the coach is making a living and has to make sure to keep his clients, or that the school coaches are too demanding or too inexperienced, but all this makes me shake my head. These coaches have completely missed the point. Perhaps their hearts are in the right place, that I grant. But two things: 1) athletes are not possessions. They don't belong to you, you don't control them. 2) school teams are the lifeblood of our sport. If we don't support them, we are missing a great opportunity to grow the sport. "Club chauvinism" is small-minded thinking.

Now, certainly, school coaches can be jerks, just like club coaches can be. Anyone can be a jerk. In Ontario, there is a rule that says kids have to go to a certain number of practices to be eligible, and this is the cause of some concern. It's a rule that is not for the benefit of the athlete, and is easily skirted without conflict if both coaches are on the same page. The key here is communication. If you are worried that the other coach doesn't get "the plan" well talk to him or her. And by talk to, I mean listen. I find it hard to believe that coaches are so far apart on philosophy that programs are completely incompatible. At the very least, the common ground should be that both coaches are working for the benefit of the athlete. Listen!

This is a fairly philosophy-heavy post, but we had a fairly training-light week, so I had to write about something! Next week (i.e. this week's training) we run with varsity, and do some hills!

Fall Training at MOC: September 1-8

Last week I hinted that the theme for this week would be borrowed workouts. Indeed, each of the three workouts I have lifted from a different, reliable source. Let's start with Monday.

Monday we met at Molson Stadium and did the usual warm up around the cross-country course. There were a few more people again, but the workout seemed do-able for most. I did send a couple people off to do easy running, as they weren't ready to roll fast just yet. 

The workout was what Steve Magness calls "aerobic refresh." It's pretty simple: 10min at steady state pace, 7min at tempo pace, 5min at 10k pace and 3min at 5k pace. I think Magness will do the first 10min at marathon pace, but steady state is close enough. There is 2min of jogging in between. In his book, Magness suggests 3min recoveries. The terms "steady state" and "tempo" in our training refer to roughly 30k race pace and 20k race pace, respectively. 

So this is a progressive tempo. It starts out pretty chill, as 10min at 30k pace is not much. 7min at tempo is getting a little faster, but still within reason. The last two are where there is the potential for a little more excitement, but they aren't long enough to really burn anyone out for the rest of the week. I like this workout because it forces the runners to start easy. If we did just 25min of tempo, for example, then what often happens is it turns into a little time trial and the whole thing ends up being too hard, or the first part is too hard and the second part slows down and the runner feels crappy. If we did 5x5min at 10k pace, that has the potential to get rough as well, and impact the rest of the week. As a general rule, it's always nice to get faster as you go, especially in the early season. It's a good habit to get into. No need to get too crazy yet.

Wednesday the workout is another mostly aerobic workout. We did 2-3x6min with 2min recovery. The 6min were divided up as 2min cruise-2min 10k pace-2min cruise. "Cruise" pace is slightly slower than 10k pace: around your 15k race pace. After the 6min intervals, we went to the track and did 4x200m at 1500m pace, with 200m jog. The 200s were not really timed, and more like long strides. 1500m pace is basically code for: fast but not all out.

The fartlek part of this workout is sometimes called the "Foxy Frog." I hope I will get the story right. I have never been shy about reaching out to other coaches to find out what their training looks like. I'm not even sure how it came up, but I was corresponding with Dr. Trent Stellingwerf about his wife, Hillary's work. He was kind enough to send me a spreadsheet with her fall build up one year, and I noticed that one day there was an entry for "Foxy Frog." I asked Trent and he explained it and apparently it was something Dave Scott-Thomas had thought up and the name was coined by one of the Guelph varsity runners at the time, Michaela McClure. I asked DST about the workout and he said the idea was that in cross country, you never really run even pace all the time, so changing pace in the middle of the interval was meant to mimic this specific xc issue. It's not really much more than a fartlek, but having fun names for things is cool.

I suppose that contrasts with a workout plan I saw once which had all these different names for fartleks, but they were names of people who had supposedly invented them. As if a person, after much thought and consideration decided that the fartlek of 5x3min hard, 1min easy, 1min moderate was so particular, he needed to name that specific combination of minutes after himself. As if. But "Foxy Frog" is a good fun name.

Saturday's workout was either an easy long run for the new folks, or for those who had been around all summer, we started another fartlek progression. This was 8x1min at 10k pace, 4min at marathon pace. This one I modified slightly from Renato Canova's 400m/1k. Again, nothing controversial or spectacular here. The main point of interest is that the recovery is not at jog, but at marathon pace. This teaches the body to recover at a faster pace, which can help reduce the lactate at the race pace. The reason the newer runners didn't do this is that it is somewhat advanced: you should have a strong base and have built up your tempo runs generally. 

You may have noticed that all three workouts this week were in the aerobic range, with 25min, 18min and 40min of running, all but 5min of which (3min at 5k pace and 4x200m at 1500m) was at 10k pace or slower. There are two reasons for this. First, it is early in the season and there's no reason to hammer just yet. We want to build the strength so that when we do hammer, we can do it right. The other reason is that I'm trying to do a bit of "block" periodization, which is, simply put, grouping a bunch of like workouts together, in order to achieve a bigger training effect.

One last thing: on Sunday, several of our runners participated in the Canadian 5k road championships. Ryan Noel-Hodge and Melanie Myrand were invited along with about 20 other elite runners, and about 200 competitive age-group runners including Les Landsberger, Marcus Tomiuk and Adam Shiri, to take part. The results showed that the training does indeed work. All but Ryan ran personal bests. It was Ryan's first race after a summer of injury, so he wasn't expecting a personal best, but he was happy to have hung with the leaders for about 3k, after which the wheels fell off a little. But those were rusty wheels and now he's got a couple of weeks to try out some shiny fresh ones, in preparation for the Zoo Run, which is also the Canadian 10k road championships. Onward!

Next week, we will do some track only work, as well as, for some, a race!

Fall XC training at MOC

It is fall! My favourite time of year for many reasons, not least of which is that it is cross country season. Probably because of the amazing foundational experience I had at St. Michael's College School in Toronto, where we were 5x conference xc champions and perennial OFSAA team medalists and overall champions, I view the fall and cross country season as a time of success, renewal and fun. Even though we were quite serious, and the coaches used to warn us to leave our frisbees and footballs at home when we went to a meet ("It's not TDCAA Play-Day!"), there was no shortage of fun in a mob of teenaged boys flying through trails and parks, intervals at Churchill, and BTW workouts (that doesn't stand for "by the way") in Moore Park Ravine. So, yeah, I like cross country season.

What I'd like to do for the next series of blogs is lay out the training we are doing now at the McGill Olympic Club. With a few exceptions (a hardy dozen who are going to run marathons in Montreal, Chicago and Toronto), everyone in the club is in xc mode. That means 800m runners and 10k runners all working together, doing the same kind of base work to create the foundation for next summer's track and road seasons. This is where it all starts, so whatever your goals for 2015, a strong fall in 2014 will go a long way to helping you achieve them.

The format will be as follows: I will lay out the training plan for the week and explain the workouts, why we are doing them, and also, because I will be writing this at the end of the week, what worked and what didn't.

For the first week back to training, we had three group sessions. Monday we did a circuit with some longer tempo intervals, Wednesday we did another circuit and some shorter intervals (while some did a fartlek) and Saturday morning, we went for a group long run. Pretty standard fare.

Monday: Circuit training and 2k tempo on the cross country course. Our cross country course is on Mont Royal. The loop starts and finishes at the Gazebo on the grassy hill facing ave du Parc. WE runa long the bottom to the statue, up and around the statue, and along du Parc to ave Mont Royal at the bottom. Then we turn around and go back the same way until just before the statue. At that point, there is a right turn and we head up a long grassy hill. About mid-way up this hill is 1k or mid-way through the loop. Then the course gets faster and flatter. The top part is mostly on crushed gravel and winds its way back towards the Gazebo, finishing with a swooping downhill and then a final flat, grass straightaway.

For warm up, the group jogged one loop of course, with a 2nd loop with 2x2min tempo for vets. This means they threw in 2min of tempo (half-marathon pace) with 2min break on the warm up jog. Then, for warm up drills we did Jay Johnson's Lunge matrix. Actually we do a little modification based on Vern Gambetta's ideas, but that video should give you an idea. Then we do leg swings front and back, side to side, and over and back a hurdle (it's a pretend hurdle so you don't have to worry if you don't have one). Then we do some hops: 10 hops on both feet, 10 on one, 10 on the other, then we cycle through 3x10 alternating high knees and butt kicks. These hops help to prime the muscles for the coming work. Finally, the warm up ends with strides, gradual, fast accelerations to help get the body ready for fast running. Strides go as 4x30-30-40-50 steps, and I asked the runners to look at where they started and where they finished the 30th step, and when that 30th step stabilizes (because usually after a couple it gets about a step or a half step further away) then you are ready to go.

The circuit itself alternates between exercises and a 50m sprint, as follows:
10x jumping jacks
10x running As
10x squat
10x hip twist
10x single leg high knee
10x squat jump
1min rest

Then the group ran 1 lap XC of the xc course at tempo (half-marathon pace). After that, we regrouped and did it again. Most of the group did 2 sets, but Ryan, Liz and Nassim did three. I chalk it up to experience for the first two, and youthful exuberance for the last. Ryan and Liz run a lot of miles, so they had the strength to go for another set. Some of the newer runners in the group only did one set. Everyone works out according to his or her abilities.

After they were done, they did a little jog (another loop of the course) and then we settled in for some post warm-down core: 10 reps or 30sec (depending on the exercise)to start this week: These exercises are also based on Jay Johnson's various routines.

Front Plank
Back Plank
Right Side Plank
Left Side Plank
Squats
Lunges
Tricep Dips
One Arm/One Leg Superman
Superman
Fire Hydrant
Donkey Kick
Donkey Whips
Clams

That's it for day 1! Now that I've explained the warm-up and core, it won't always be as long.

Wednesday: we did another circuit for some, and a fartlek for others. The warm-up procedure was the same: 2 loops and 2x2min for the vets, 1 easy loop for the new runners. Then lunge matrix then leg swings, then hops, then strides.

Those who ran the circuit did the following, with 400m on dirt at between 5k and 10k pace in between each exercise:
10x burpees
10x hip thrust
10x lunge
10x push-ups
10x lunge jump
1min rest
4x10sec hill sprint
1min rest

Most did 2 sets, so that's 10x400m of running, and 8x10sec of all-out hill sprinting. There was a third set for the more experienced. The cool down and core was the same as Monday.

The purpose of this workout (and the Monday circuit) was to work on some general strength, some range of movement (obviously unless you fall down in a race, burpees aren't particularly specific to running!) and do a little running. The running intervals are almost sneaky: if the workout had been straight up: 2-3x2k at tempo on the xc course or 10-15x400 at 5k-10k pace, many would balk and/or go too hard. Adding the circuits in kind of tempers the expectations in terms of pace (and it's all on xc surface so you can't worry about pace anyway), and in a way distracts the runners from the running stuff. Both of these are modified forms of what we called, back in my Waterloo days, "The Brazilian Circuit." Only over New Years this year did I understand what that meant, as I met Joaquim Cruz who is now coaching at the USOTC in Chula Vista. This is a staple workout he used to do. So if it is good enough for an Olympic medalist, we can certainly make it fit our needs!

Another group did a fartlek. This group mostly consisted of marathoners (who are in the midst of training for, variously, Montreal, Chicago and Toronto) and a couple experienced 10k runners who will be doing some early racing. The fartlek was 10x2min at 10k pace, with 2min recovery at marathon pace. The trick with this workout is that the marathon pace as recovery is not slow. So by the time you get to the last few sets of 10k pace, it actually feels like the end of a 10k! Ryan managed to complete this one nicely, getting the pace under 3min/k for the 10k pace work and not slower than 3:50/k for the marathon pace work near the end. This was a nice breakthrough for him as he has struggled with this workout in the past. Starting out with Steve at a more controlled pace probably helped.

Saturday: we did a group long run, with a few going 2h and others going near 90min. The marathoners did their specific work for the week, with 2x45min at marathon pace in a 2h-2h30min run. The purpose of this for the main group was just to extend the run a bit from what folks were used to in the summer, and to ease off the quality for new runners. This way, they had from Wednesday to Monday to recover from the circuits (always hear comments about sore butts the next day!) and get a chance to build some volume.

Of course on 2-3 of Tuesday, Thursday, Friday and Sunday, the group did easy running and strides. Without all the easy running, the workouts won't help much.

Next week the plan is: Monday progressive tempo (another stolen workout) and Wednesday Foxy Frog (also stolen). Saturday is another easy long run for new runners and the experienced group will do a fartlek. As you will see, most of the workouts we run have a history of some kind. I rarely make them up myself. I will tell the story of each of these workouts next week.

MOC returns with "spring" opener at Lasalle

Every Monday night on this long, cold winter, the McGill Olympic Club distance crew has headed up to Summit Circle for anywhere from 20 to 50min of tough threshold running, sometimes part of a longer run of up to 2 hours. So when spring decided to skip this year’s incarnation of the Lasalle Road Race, the runners were well prepared for the elements.

Dave Liu pays no heed to the slush.

Dave Liu pays no heed to the slush.

The usual opener to the spring season was held in decidedly unspringlike conditions on Sunday March 30th. McGill came away with several excellent performances. In the 10k, MOC’s John Corbit took the victory, proving that “track beats road” as John’s 1500m prowess was enough to take down two of Quebec’s top long distance runners. Teammate Jacques-Sylvain Lecointre was 4th, Dave Liu was 7th and Mahbubuzzaman Kazi was 9th. Four men in the top ten for MOC was an excellent start to the season. The women were equally dominant, as Melanie Myrand finished 2nd, followed by Liz Mokrusa in 4th and Brenna Walsh in 5th.

 

Val Sicard on her way to 2nd place in the women's 5k.

Val Sicard on her way to 2nd place in the women's 5k.

In the 5k, Valérie Sicard was 2nd in a personal best of 19:16…the fact that she ran a personal best in that weather on a likely too long course bodes very well for the direction of her fitness this summer. She hopes to compete at the national track and field championships in the 1500m. François Jarry, after a breakthrough indoor track season with the varsity crew, ran a solid 5k and was 7th overall.

Here is the list of MOC performances, including a couple from our associated but not affiliated triathlon friends:

10k
John Corbit 32:42 1st place
Jacques Lecointre 33:35 4th place
Dave Liu 35:25 7th place
Kazi 35:57 9th place
Coach John 37:07
Chris Carrique 38:28
Alex Néron 38:30
Mel Myrand 39:18 2nd place
Elizabeth Mokrusa 40:04 4th place
Brenna Walsh 40:16 5th place
Michael Martin 40:16
Bertrand Montel 42:34

5k
Frankie Jarry 17:22 7th place
Antoine Joliceour Desroches 17:43
Jeremy Obrand 17:47
Phil Tremblay 18:17
Sterling Shaner 18:21
Adam Shiri 18:47
Valerie Sicard 19:17 2nd place PB
Emy Legault 19:41
Gina Pinsonnault 20:18
Declan McCool 20:36
Vero Demers 20:46
Les Landsberger 20:53
Leslie Gold 20:57
Anastasia Semikhnenko 25:20

 Full results at sportstats.ca. 

Times were quite slow due to the inclement weather and make-shift course, but all indications are that the group has adequately built up their aerobic systems with all the tempo and volume work this winter, and are now ready to start working on more specific race preparations. A contingent of MOCers will race in St. Laurent on April 13th, while the rest prepare for key races at the Canadian Half Marathon championships in Montreal, the Canadian Marathon championships in Ottawa, and the track season openers in May.

The team reconvenes inside, post-race.

The team reconvenes inside, post-race.

Strong November for McGill Olympic Club

November has started off well for MOC, as our members participated in national cross country championships for colleges and universities, as well as some road races, and an international marathon!

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At the CIS cross country championships held in London, Ontario, Ali Barwick rolled to a solid 35th place for the McGill Martlets. She helped her team to a 7th place finish out of 20 schools by covering 6k in 22:55. Elizabeth Mokrusa was 56th for the Concordia Stingers, ending her varsity career by cutting her previous best finish (111th) in half! eer 6k time was 23:24We're looking forward to having some more Stingers joining us in future as well!

At Humber College in Toronto, Nassim Ennaboaoui was 30th at the CCAA national college championships, leading the way for Champlain College over 8k in 28:16. 

On the weekend of November 2-3, some MOCers travelled down to Cornwall for the Heather Saaltnick Memorial run. Dave Liu was 2nd in 34:30, and Mahbubu Kazi 3rd in a PB of 35:07 in the 10k. Shawn Fayer set a 5k PB of 19:12, and Les Landsberger (55 years young) also PBed in 19:20! Good job! 

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Finally, Meggan Franks ran 2:49:28, good for 9th at the Indianapolis Marathon. That run was just 22secs off her PB and ranks her as the 11th fastest female marathoner in Canada in 2013. Look for marathon debuts from Melanie Myrand later this year, and a return to the distance for Elizabeth Mokrusa.

Next, we continue our base through the winter, with a sprinkling of indoor meets to keep in touch with racing.

-John Lofranco

Great Day for McGill Olympic Club at 2013 Quebec/RSEQ XC Championships

The MOC had a very successful weekend at the FQA cross-country championships in Sherbrooke. Our club reached the podium in three of the four races where we fielded a full team, and had a number of excellent individual performances.

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On the team front, the masters men, lead by coach John Lofranco’s 2nd place finish, took the title ahead of the group from Sherbrooke.  Lofranco covered the 6k course in 22:02. Anthony Franchini and Les Landsberger were 5th and 7th respectively to score for McGill. 

The senior women also raced 6k, and McGill varsity’s Alison Barwick was the top scorer, as she finished 3rd in 23:20. Barwick was joined in the top 10 by Melaine Myrand, Elizabeth Mokrusa and Valerie Sicard. The ladies were the 2nd place team, and had the second most runners participating out of any club in Quebec.

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The senior men’s team also had the second most number of runners participating  in their category and managed 3rd place overall, led by Ryan Noel-Hodge’s 33:35 run over a rolling 10k course. The 14th place finish was disappointing for Noel-Hodge, who travelled from London, Ontario on Friday to challenge for a spot on the team that would represent Quebec at the national championships in Vancouver at the end of November. Noel-Hodge will turn his focus to the indoor track, where he will make his CIS debut for the Western Mustangs this winter. The men were helped out by varsity runners Alex Ray of McGill and Guillaume Ouellet, who ran for UQTR. Jacques-Sylvain Lecointre also scored.

Nassim Ennaboaoui was 10th in his first provincial junior men’s cross country championship, and he helped the McGill Olympic junior boys score 6th place in the 8k contest. Nassim’s run of 28:27 was his best 8k of the season, as he started conservatively, and moved up through the pack and into the top 10. He was also instrumental in helping Champlain College take second place in the college team race, and will represent his school at the national championships in Toronto in two weeks. Sterling Shaner, Carlos Guerra and Lawrence Ledoux-Hutchinson scored for McGill. 

Virginie Bleau was 7th in 21:29.8 over 5k for junior women, while Declan McCool was 23rd for juvenile boys, and Lauren Pugsley was 18th in the Midget girls division. Congrats to the McGill Martlets, who won the RSEQ university title for the 4th year in a row and the 24th time in 26 years. The Redmen had their best race of the year and managed to come within 2 points of 2nd place. Good running all around!

All in all, MOC had 36 runners, ranging in age from 15 years old up to 55. We were represented by athletes running for 5 different schools as well: McGill (of course), Concordia, UQTR, Champlain St. Lambert and Marianopolis. This weekend was a great example of the direction in which our club is headed: open to all, cradle to grave, high performance and healthy for life!

McGill Olympic results below. Full results available at the FQA site

Masters Men: 6k

1st place team

2 262 Lofranco, John 1977 Mcgill Olympic 22:02.4

5 245 Franchini, Anthony 1975 Mcgill Olympic 24:27.4

7 260 Landsberger, Les 1958 Mcgill Olympic 25:01.0

8 272 Taylor, Gavin 1968 Mcgill Olympic 26:00.0

9 271 Monaco, Benny 1977 Mcgill Olympic 26:52.9

12 261 Kozma, Mark 1968 Mcgill Olympic 30:44.4

Senior men: 10k

3rd place team (second most runners participating)

14 250 Noel-Hodge, Ryan 1989 Mcgill Olympic 33:35.1

27 247 Lecointre, Jacques-Sylvain 1983 Mcgill Olympic 35:01.7

30 969 Ray, Alexander 1990 Mcgill Olympic 35:21.5

31 278 Ouellet, Guillaume 1986 Mcgill Olympic 35:26.7 

33 2441 Babineau, Olivier 1987 Mcgill Olympic 35:34.6

35 977 Abramson, Michael 1992 Mcgill Olympic 35:44.2

45 256 Jarry, Francois 1993 Mcgill Olympic 37:07.9

53 270 Neron, Alex 1984 Mcgill Olympic 37:56.8

54 248 Liu, Liu 1988 Mcgill Olympic 38:09.9

55 255 Paquet, Michael 1986 Mcgill Olympic 38:19.4

70 368 Kazi, Mahbubuzzaman 1991 Mcgill Olympic 40:22.1

72 269 Shiri, Adam 1993 Mcgill Olympic 41:58.3 

76 273 Fayer, Shawn 1989 Mcgill Olympic 42:45.1

Senior women: 6k

2nd place team (second most runners participating)

3 982 Barwick, Alison 1993 Mcgill Olympic 23:20.9

6 249 Myrand, Melanie 1985 Mcgill Olympic 23:52.6

11 356 Sicard, Valerie 1992 U. Concordia 23:53.1 (missing from club results)

7 355 Mokrusa, Elizabeth 1980 Mcgill Olympic 23:57.6

17 253 Walsh, Brenna 1987 Mcgill Olympic 25:15.8 

21 246 Kowanda, Michelle 1987 Mcgill Olympic 25:43.3

26 263 Pinsonnault-Bilodeau, Gina 1988 Mcgill Olympic 26:14.2

32 2445 Vienneau, Naomi 1994 Independant 28:43.1 (registered as independent)

33 357 Rochette, Chloe 1990 Mcgill Olympic 28:49.2

38 264 Howarth, Jessica 1984 Mcgill Olympic 32:17.0

Junior men: 8k

6th place team (missing some key guys: Coopers, Slapcoff)

10 869 Ennabaoui, Nassim 1996 Mcgill Olympic 28:27.6

27 258 Shaner, Sterling 1994 Mcgill Olympic 32:08.8

29 265 Guerra, Carlos 1994 Mcgill Olympic 33:34.3

34 266 Ledoux-Hutchinson, Lawrence 1994 Mcgill Olympic 35:36.0

Junior women: 6k

7 252 Bleau, Virginie 1995 Mcgill Olympic 21:29.8

Juvenile men: 6k

23 268 Mccool, Declan 1996 Mcgill Olympic 24:56.1

Cadet women: 3k

18 275 Pugsley, Lauren 1998 Mcgill Olympic 12:56.3