Greyhounds Masters Track Weekly Workouts

The Greyhounds
- A Track and Field Club for Masters (35+), including Seniors (55+)                    

Welcome to the new Greyhounds Website!

• Reports of Greyhounds in action • Greyhounds' Schedule • Masters’ Records • Canadian Masters’ Rankings • Photos & Videos • Greyhounds’ Top Performances • Coaches’ Tips • Meet Results • and much more..

Greyhounds Training December 24, 2017


Two Greyhound dogs (Happy and Huggy) joined our practice for a brief group picture on Christmas Eve at SFU. In dog's years, they fit our track and field club's age requirements but couldn't stick around. . . they had to "run"!!

Merry Christmas to ALL the "Greyhounds" out there!  

Coach Sam

BC Athletics Hall of Fame Inductee - Harold Morioka

Harold - Hall of Fame

What better way to cap off 2016 than to have Harold Morioka inducted into the BC Athletics Hall of Fame.  

The award was presented at the The 2016 BC Athletics Annual Awards Banquet  on Saturday, November 19, 2016

Harold’s background was the subject of an article on Ken Stone’s World and USA home page for adult age-group track and field.  see link


Harold Morioka at age 46 running in Wakayama, Japan.

The source of Ken Stone’s information was the Surrey North Delta Leader.  The January 10, 2017 issue tells the story of Harold’s road to success in track and field.   For the complete article see link Surrey North Delta Leader.

Other Greyhounds receiving recognition on Nov. 19 were Lenore Montgomery for BCA Female Masters Track Athlete of the Year and Reidar Zapf-Gilje for BCA Masters Male Field Athlete of the Year.

BCA Banquet - Masters Athlete of the Year

BCA Masters Athletes of the Year 2016

Read more on BCA Awards ...

2016 Greyhounds Athlete of the Year Awards:

Most Improved 2016

Most Improved David Dickey and Valerie Scott        

Another succesful year concluded with a Banquet and Athlete of the Year awards for the Greyhounds. They were:

Rookie of the Year - Male -  Marvin Johnson

Rookie of the Year - Female - Leslie Stevens and Suzanne Sharp

Most Improved Male - David Dickey

Most Improved Female - Valerie Scott

Field Athlete of the Year - Female - Christa Bortignon

Field Athlete of the Year - Male - Bakhshish Dhillon

Track Athlete of the Year - Female - Lenore Montgomery and Urith Hayley

Track Athlete of the Year - Male - Sam Walker

Most Outstanding Athlete -  Reidar Zapf-Gilje


David Dickey was featured in an article in the Mission Record in December of 2016.  To see the electronic copy of this article go to Mission Record Sports

For more information on all Greyhound AOY accomplishments, go to AOY certificates

BC 55+ Games Open in Coquitlam!

Linda Ordowski is the first Greyhound to cross a finish line and receive a medal at the 55+ Games in Coquitlam on Wednesday, September 21.  She was also the first woman to complete the gruelling 10K Road Race and did so in under 50 mins.


Linda Ordowski at the stadium finish of the 10K Road Race in Coquitlam.


(L) David Walker was the first Greyhound man to cross the finish line in the 10K Road race in Coquitlam.  

(R) Urith Hayley carries the Torch at the 55+ Opening Ceremony.  See More Photos

See 55+ Games Results

Americas Masters Games  - Athletics -  in History Books!

The Track & Field portion of the America Masters Games is over.  In addition to Canadians from across the country, there were athletes from the US, Mexico, Ecuador, Peru, Argentina, Jamaica, and India.

Americas Masters 100m (11)

Roy Turkington wins Gold in M65 100m at Americas Masters

Some of the comments regarding the meet:  "What an awesome experience! One that I truly appreciated and was fortunate to have been part of a great team to share it all with.” (Sam Walker); “Absolutely amazing.  One of my favourite track meets to date.” (Sharon Evans).  

See Coach Sam’s Recap of the AMERICAS MASTERS GAMES

See Results  

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Some (but by no means all) of the Canadian Team at the Americas Games on Day 5

See also  Americas Masters Photos.

Greyhounds W60 4x100m Canadian Record falls! 


Linda Tauvette, Wendy Alexis, Karla Del Grande and Elaine Whidden

Our Greyhounds W60m 4x100 Relay Canadian record was broken on Aug 14, 2016 at the Canadian Masters Outdoor Championships in Toronto.  Our only consolation was that Elaine Whidden made up the team that set the new record.  It is a rare occasion that the top 4 ranked W60 women in Canada are at the same meet and they took the opportunity to set a record that will be in the books for a long time.  Elaine Whidden, Wendy Alexis, Linda Tauvette and Karla Del Grande set the new bar at 58.03 secs.  

Weekly Workouts now available to non-members

In prior years, we posted our weekly Runners' Workouts on our Website.  Last October, we changed to emailing the workouts directly to members.  Since then, we have received requests from runners worldwide who had been following the workouts that were posted online.  ..…Read More


Bruce leading the drills on Saturday

Canadian Masters Athletics Announces the 2015 Athletes of the Year

Based on nominations received from members of the CMA and votes cast by the CMA Board, the 2015 Athletes of the Year have been named in four categories of athletics, each of which has been named after a masters athlete who was prominent in the appropriate discipline, and is either still active or was active in the past, as identified below.

The following are the recipients of the 2015 Canadian Masters Athletes of the Year Awards:

Individual Track Events – “Earl Fee Award”

W85 Lenore Montgomery BC

This award is named after Earl Fee, the great masters middle distance track athlete who, at age 87, is still active and still holds many Canadian and World records, and continues to inspire others.


Lenore Accepting Award in Toronto - Aug 13, 2016

Lenore Montgomery from North Vancouver is the winner of the Earl Fee Award. In 2015, Lenore set W85 Canadian records in the 400m, 800m, 1500m and 5000m track races. Of these, the 800m, at 4:33.86, and the 5000m, at 32:36.20, were also World records, and were age-graded at 96% and 98%.

Combined Events – “Ian Hume Award”

M60 Reidar Zapf-Gilje BC

This award is named after Ian Hume who, beginning with the first World Masters Championships in Toronto in 1975 and for a period of 25 years, won 29 World Championship medals and set 40 World records in 9 events, including the Pentathlon and the Decathlon.

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Reidar Zapf-Gilje from Vancouver is the winner of the Ian Hume Award. In the Norwegian Multi-Event Championships in June 2015, Reidar won the Gold Medal in the M60 Pentathlon, setting a new Canadian record of 3,575 points, 372 points above the previous record. Also during the year, he won Gold Medals in the M60 age group in the BC 55+ Games in the Pentathlon, with 3,369 points, and in the Throws Pentathlon, with 3,295 points.

Coach Sam’s Tip of the Week January 16


Long or Short?

A long first step out of the blocks?  Or a short first step?  What should it be to get you up to top speed the fastest?  

What ever is optimal for your body is the answer.  We are of all different sizes so to optimize your run out of the blocks, focus on a “triple extension”:Get a full extension from the ankle, the knee and the hip on the drive leg   ..……(Read More)

Coach Harold: Message to Sponsors - THANK YOU

BC Seniors Games 2010 003

Thank you again for your generous sponsorship to the Greyhounds Masters Track and Field Club.  Our club which has grown to 90 members, had another outstanding year in 2016.  

Club members won many medals and our members names' were listed on the BC Masters 2016 new records (Indoor records and Outdoor records) an amazing 88 times.  During 2016, our members broke:...Read More

…..see new records

……..See all records

Coach Sharon’s New Season Base Training, November 10


Good evening Jumpers of a Certain Vintage,

Aristotle says:

“We are what we repeatedly do, excellence then is not an act but a habit.”

So, many of us have not been in the habit of training over the past month or so.  The good news is that we are now all back to basic training where, with repeated workouts, we have the potential to reach excellence. …..Read More

Greyhounds Throws Coach

Luca Molinari

Luca Molinari is a throws coach with experience and knowledge beyond his years.  Luca has had success coaching at the high school level and youth Track & Field Clubs. He is a Hammer Throw specialist and is currently on the SFU Track and Field team.  

The Outdoor Training season for Throws with Luca is over for 2016.  Luca will be back early next year as soon as we go outside at North Surrey Senior Sec. Oval.…....Throws Photos

Greyhounds Intro to Pole Vaulting with Reidar


Pole Vaulting training will start again in 2017 as soon as the weather permits.  For tips on polevaulting in preparation for next season, see video embeded   …..Read More

Greyhounds Polevaulting Photos

Latest Results:


M35-39, M40-44, M45-49 100 Meter Dash, Trevor Craven, Burnaby, BC 2016

Aug 12-14, 2016 - Canadian Masters Outdoor Championships, Toronto, ON

Community Events:

Tri SURREY February 19, 2017


Surrey is hosting its first mini indoor triathlon at Guildford Recreation Centre.  Complete the 20 minute swim, 30 minute stationary bike ride and 20 minute run as an individual or a team of two-three people.  You can also train for this event through the Six Week Tri-Surrey Training Plan.  For more information see link 

Port Coquitlam - Strong Body Fast Track

Form Function and Fitness are offering a Strength Training Class specifically geared to the runner.  Classes start April 27.  Drop in fee for Greyhound Members is reduced to $15 from $20 and a further 20% discount if a 10 pass package is purchased for $120.  … Read More

Archived Club News


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