[Triumf-running] TRIUMF Walking and Running Group - Week of Oct 26, 2015

Robert Watt watt at triumf.ca
Mon Oct 26 13:17:00 PDT 2015


Hi Everyone,

*Take care of the connective tissue

*When we train to run, we think of making muscles stronger, improving 
oxygen deliver systems, developing mental toughness, and developing a 
good running form. An often forgotten component is our Connective Tissue 
(CT), such as bones, cartilage, fascia, tendons, and ligaments. 
Unfortunately, damage to this tissue is difficult to recover from and 
can result in an unbearable amount of downtime. Most of us have 
experienced achilles tendinitis, plantar fasciitis, IT band syndrome, or 
maybe stress fractures and we want to avoid it happening again. 
Prevention is the key. When starting to run, or increasing training 
levels, make sure you increment slowly. Resist the temptation to "feel 
the burn". Do incorporate strength training into your regime. Two 15 
minutes strength training sessions per week can make a big difference. 
There are may resources on the web related to this topic. Search for 
"strength training for runners".
If you do encounter CT injuries, don't despair. Full recovery is 
possible provided you are consistent and patient.

*Walking and Running Group Correspondence**
*
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*Training this week*

*Tuesday - Oct 27, 2015*  - reverse ladder workout on Imperial Trail
Meet at 12:00 outside the badge room

Runners

  * easy warm up jog to the west end of Imperial Trail
  * stretching
  * 5, 4, 3, 2, 1 minute fast pace with 1 minute rests
  * warm down jog back to TRIUMF
  * stretching at TRIUMF

Walkers and Walk/runners

  * walk to the above destination
  * stretching
  * power walking or jogging along the same route
  * back to TRIUMF
  * stretching at TRIUMF

*Thursday Oct 29, 2015* - 45 minute tempo run or brisk walk in the forest
Meet at 12:00 outside the Badge Room

  * 10 min at an easy pace
  * Runners: for 25 minutes, gradually increase from an easy pace to a
    faster pace near the end and switching direction at 12.5 minutes.
  * For walkers/joggers: alternating paces for 25 minutes.
  * 10 min easy pace back to TRIUMF
  * post run stretching

Please feel free to pass this message along to others at TRIUMF.
If you prefer to not receive these emails, you can remove yourself by 
visiting http://lists.triumf.ca/mailman/listinfo/triumf-running
Our Group's webpages: 
http://www.triumf.ca/triumf-social-club/triumf-walk-run-group

Cheers,
Rob

<mailto:watt at triumf.ca>
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