Greyhounds Masters Track Weekly Workouts

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

Welcome to the 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 Go Indoors at Guildford Rec Centre

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Cold, wet weather drove the Greyhounds indoors at the Guildford Recreation Centre last Saturday where they enjoyed running to a track exclusively reserved for members.  See more pictures

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Feliz Navidad to our Friends around the World

We wish our track friends around the world Happy Holidays and a Healthy New Year training.  Below right is David Walker with training buddies “Esos Locos” in Mexico.



Above, 3rd from left is Arthur Gee in Hong Kong training with a local club and coach Gillian Castka (4th from left).  See more

Harold Morioka Outdoor Championships Club Trophy

The Canadian Masters T&F Committee honoured Harold by using his name for this new trophy. It is awarded to the top Masters T&F Club at an outdoor Masters National T&F Championship meet.

The trophy was won by the Greyhounds Masters Track and Field Club for being “top dogs” at 2018 Canadian Masters Track & Field Championships (South Surrey).

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Harold Morioka presented the trophy to the Greyhounds club at the 2018 Greyhounds Athlete of the Year Awards Banquet, held on October 21, 2018.  

Receiving AOY awards at the Banquet were Karin Vickars, Tom Dickson, Sharon Evans, Bakhshish Dhillon, Suzanne Sharp, Marvin Johnson, Renate Cheetham, Alex Galo, Christa Bortignon and Reidar Zapf-Gilje.  See details

Honourable mentions were Sheila Allison, Jess Aujla, Spencer Krewenchuk, Arthur Gee, Karl Mey, Cindy O’Brien Hugh, and Luke Wang.  

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Harold Morioka received the Les Robson Service Award for exceptional service by an individual to the Greyhounds Masters Track and Field Club who aids and has given of their time to help the Greyhounds club improve.

The Greyhound Spirit award was given to Marvin Johnson and the Most Inspirational “Come Back” award to Al Percival. see Banquet photos

Fitness Testing

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In 2018, the club organized Fitness Testing for members at Douglas College.  The goal of the testing was to identify not only strengths, but weaknesses and areas for improvement. 

Testing was done in the spring to establish a benchmark, and in the fall to determine changes after a season of training and competition.   


Advice was given on what steps were needed to improve. This will help with goal setting as we move forward in 2019.  

2018 Canadian Outdoors Masters Championships


Runners receive instructions for the final event - the 4x400m relay - of the 2018 Canadian Masters Outdoor Championships, Aug 3-5, at South Surrey Athletic Park in BC.   The Greyhounds was the largest club represented with 65 members competing in 215 events.  see Results.  

See Link for photos.

2018 Greyhounds Team Photo

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 see link for more photos taken on annual Greyhounds picture day.

Greyhounds in Kamloops, BC, Mar 9-11, 2018

Thirty Greyhounds competed in the BC Masters Indoor Championships.  Greyhounds set  3 Canadian Records and 18 BC Records at the meet.  

Greyhounds abroad



While attending the CMA/NCCWMA Championships in Toronto, Ontario in 2017, Marvin was invited to run on a team with other top runners for Canada . . .  

Months later: 

Competing in the 4x100m relay at the Gibson McCook Relays in Jamaica, WI Feb 24, 2018, Marvin Johnson (anchor) and his team named Jamaican Can, finished first in an impressive 45.20 secs time:  Jason Foubert, Nigel John, Richard Reid, Marvin Johnson. (see video)


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(L) David Walker, 10k, Mexico; (R) Larry Johnston, 2 golds, 2 silver, Arizona.

First meet of 2018


Greyhounds Jess Aujla (L) and Steve Colbert (C) photo by Brian Cliff

Congratulations to Steve Colbert and Cindy O’Brien Hugh who were named outstanding athletes in the Masters category at the Harry Jerome Indoor Games in Richmond, Feb 3, 2018.


BC Athletics Hall of Fame Inductee, 2017


Lenore Montgomery established World and Canadian Records at distances from 400m to 10K in the W70, W75 and W80 categories. 

Notable accomplishments:

2011 - she was named BC Athletics Masters Female Road Runner of the Year.  

2011- a W80 victory in the prestigious Carlsbad 5000 in world record time.

Gold in the 400m and the 5K at the World Masters Athletics championships in Sacramento, Calif.

2012 - Lenore named Canadian Masters Athlete for July and inducted in the the CMA Hall of Fame.

Lenore is inducted into the BC Athletics Hall of Fame for 2017 as a true proponent and champion of Athletics as a Sport for Life.

Greyhounds BCA Masters Athletes of 2017

Congratulations to 3 Greyhound Athletes who were named as Athletes of the Year by BC Athletics.  

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Christa Bortignon won in both categories of  Track and Field Masters Athlete of the Year.


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Marvin Johnson (L) won the Male Masters Track of the Year and Reidar Zapf-Gilje (R) won in the Male Masters Field Athlete of the Year.  …See Details

2017 Spirit of Coquitlam Grant!

Greyhounds Masters Track and Field Club is humbled to receive the 2017 Coquitlam Spirit Grant Award.  

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Our club has grown from about 15 Senior members in 1999, to ninety-eight Masters members (over age 35) this year.  We are the largest Masters track and field club in Canada.  At the close of 2016, Greyhound members held 320 BC Provincial and 116 National and/or World Track and Field Records.  

The Greyhounds will be providing free Throwing Clinics for seniors in Coquitlam in 2017 and 2018 as a result of this funding.  

For more information on the clinics, contact

Outstanding results for Greyhounds!

Vernon 55+ Games 2017 - Sept 12-16

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Many new PB’s, BC and Canadian records were set at the 55+ Games held in Vernon this year.  Complete results to follow.  See link for photos.

NCCWMA Championships 2017


The North and Central America and Caribbean Regional Championships of World Masters Athletics (NCCWMA) was held in conjunction with the Canadian Masters Championships (CMA) in Toronto. The meet was held at York Lions Stadium from August 11-13 and had 944 registered athletes.

Reidar Zapf-Gilje was one of the stars of the meet. Reidar broke the Canadian M65 Pentathlon record with a world-class total of 3902 points (he broke his own record which he had set earlier this year in the Norwegian Championships). 


Marvin Johnson ran 3 great races and won double gold in the 100m and the CMA gold in the 400m. Marvin was the only Canadian male to win Gold in NCCWMA 100m sprints.

See Complete write-up

See Greyhound Results

See Greyhound NCCWMA Photos

Canadian Record for W55 4x800m Relay, JUL 11, 2017

On Tuesday evening at the Ocean Athletics Summer Series #3 all-comers meet, our Greyhounds women broke the Canadian W55+ 4x800m relay record.  The team finished the 3200m relay in 12:28.43 breaking the listed Canadian record of 13:28.82, by a full minute.

Running on this team were:  Linda Ordowski (1st leg in 3:01), Sharon Hann (2nd leg in 3:27), Kajak’s member Debbie Jordan (3rd leg in 3:18) and Janette Wood (anchor in 2:42).

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Canadian Record for W55 4x400m Relay, JUN 17, 2017

Elaine Whidden, Valerie Scott, Cindy O’Brien Hugh, and Linda Ordowski set a new Canadian Record in W55 4X400m relay with a time of 5:18.22 at the BC Masters in Langley, BC on June 17, 2017.

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Lee Young-pyo and South Korean TV visit the Greyhounds

On May 9,  2017, Lee Young-pyo, a former Vancouver Whitecaps player and retired South Korean footballer, joined the Greyhounds Masters Track and Field Club in training.  KBS-TV was filming a program entitled Active Aging and they wished to show the fitness level of our Greyhounds senior athletes.  Mr. Lee, aged 40,  participated in a 300m training run, a weight throw and a hurdles  sprint against members aged from 60 to 91 years of age.  


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

Coach Sam’s Tip of the Week 


For those that had taken some time off . . .  Dust off those cobwebs!  We’re back at it again!!  

The Greyhounds Masters Track and Field Club accepts people of all religions, race or sexual orientation.   Our mission is to promote the health and wellbeing of Masters (35+) and Seniors (55+) through participation in Track and Field.  

Lets have a GREAT year!  One that ALL can enjoy!!

..……(See Archive)

Coach Harold:  2 World Records, 3 Cdn and 8 BC Records at the Trevor Craven Meet

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Another meet with great performances (2 World records,  3 Canadian records, 8 BC records plus a tie,  and several Personal Bests) by our Greyhounds members last weekend.  

Christa Bortignon broke her own world record in the W80 Long jump (3.29m).

Lenore Montgomery broke the W85 World record in the 3000m (19:58.05) by four minutes.  Lenore also broke her own Canadian record in the 400m (2:10.81) ......Read More

…..see new records

……..See all records

Coach Sharon’s Jump Goals for this Season


Good evening jumpers of a Certain Vintage,

With our new season getting underway, it’s time to look at your goals from last season and what you would like to do this season.

As we are just getting back into track after a break, this is a great time to work with the sprinters on the foundation training that is getting underway.  

Want to do more to support your jumps goals?.....…..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.

The Outdoor Training season for Throws with Luca starts in April.

…....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: Go to  2018 Results  

Community Events:


TRI SURREY 2019 - Guildford Recreation Centre

Surrey's annual indoor mini triathlon! Accomplish your fitness goals, compete with friends or family and try something new. Are you up for the challenge? All you have to do is run for 20 minutes, swim for 20 minutes and bike for 30 minutes - that's it!   Register online at City of Surrey Parks & Rec

Archived Club News


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