[Triumf-running] TRIUMF Walking and Running Group - Week before the Sun Run

Sharina Duprey sduprey at triumf.ca
Mon Apr 18 08:54:28 PDT 2016


Congrats!

On 18/04/2016 8:43 AM, Jozef Orzechowski wrote:
>
> Hello Everybody,
>
> Wow, we came first in HighTech division. Congratulation to everybody 
> and Rob, thank you,
>
> Jozef
>
> *From:*Triumf-running [mailto:triumf-running-bounces at trmail.triumf.ca] 
> *On Behalf Of *Robert Watt
> *Sent:* Sunday, April 10, 2016 10:46 PM
> *To:* triumf-running at trmail.triumf.ca
> *Subject:* [Triumf-running] TRIUMF Walking and Running Group - Week 
> before the Sun Run
>
> Hi Everyone,
>
> Wow, just one week to go to the Sun Run. I will be picking up the race 
> packages and distributing them later this week. You can pick them up 
> from me in my office in room 232 on the 2nd floor on the ISAC II 
> building after 2:00pm on Wednesday and on Thursday and Friday after 11:00.
>
> *Prep Week*
> This week's focus should be on easing up on the training, eating well, 
> getting plenty of sleep, and relaxing a bit. About a month ago I 
> provided some tips for the pre-race week. These are general 
> suggestions. If you know that other steps work well for you, then 
> stick with them. Here they are again although slightly modified:
>
>   * Back off on the training intensity. Drop the mileage by 25% and
>     reduce the effort by 10%. You don't want to feel exhausted after
>     workouts this week.
>   * Get more sleep. Most of us don't get enough. For at least the
>     three nights before the race, try to get eight hours or more of sleep.
>   * Improve your diet. Consume plenty vegetables and fruit. Go for the
>     dark veggies. In the few days before, consume brown rice, lentils,
>     oats, or other high quality carbs. Processed food and sweets?
>     Avoid them.
>   * Stay hydrated for several days before. Drink more water than
>     usual. Avoid or limit caffeine and alcohol.
>   * Do a light run the day before the race. A few kilometers at a very
>     easy pace is best. Just enough to feel warmed up.
>   * Have a relaxing evening before the race. Put up your feet and
>     enjoy a movie or a book or whatever works for you.
>   * Arrive early for the race and warm up. Consider going for a walk
>     or jog before entering the corral. Once inside the corral,
>     continue to move a much as possible so you feel warm.
>
> *Not sure what to eat before the race?*
> Hopefully you have experimented and found a quality breakfast that 
> provides good energy and does not bother your stomach while racing. 
> Here is my go-to race day breakfast. Large flake oats with blueberries 
> (frozen works well) with some cinnamon and brown sugar. Add hot water 
> and microwave it. Add some almond milk. On the side, I enjoy some 
> strawberries or half a banana and have a glass of unsweetened fruit 
> juice. I actually do not drink coffee before a race although I drink 
> it every other morning. I do look forward to a post-race coffee.
>
> *Training this week*
>
> *Tuesday - April 12, 2016* - *4 minute repeats*
> Meet at 12:00 outside the badge room
>
> Walkers or walk/runners - Please feel free to join us.
>
> Runners
>
>   * easy warm up jog to west end of Imperial Trail
>   * dynamic stretching
>   * 5 x 4 minutes repeats at a bit slower than 10K pace with 1 minute
>     rests.
>   * warm down jog back to TRIUMF
>   * stretching at TRIUMF
>
> *Thursday April 14, 2016* - 45 minute easy run with strides. Route 
> will be determined at start time.
> Meet at 12:00 outside the Badge Room
>
>   * After 10 minutes of running easy insert some 45 second (30 right
>     steps) strides. Try to do at least 10 of them. Run easy for at
>     least a minute between each one. We will do our usual turn around
>     after 22.5 minutes and head back to TRIUMF.
>   *  Stretching for everyone.
>
>
> 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
>
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