[Triumf-running] TRIUMF Walking and Running Group - Week of Feb 22, 2016

[Robert Watt]

Good Sunny Day Everyone,

I hope you have your gear for the Tuesday run. It will be awesome in the 
forest.
We will be doing some hill work. I have likely touched on this before 
but here are a few thoughts on hill training. Hill running will make you 
a stronger, faster and healthier runner. Here are some points to consider:

  * The key to running hills is to keep your rhythm. Make slight
    adjustments and maintain your cadence.
  * Shorten your stride at the start of the hill.
  * Maintain the same effort level you exert when running on level ground.
  * Keep your posture upright. Your back, shoulders, and head should be
    in a straight line up from your feet.
  * Keep your feet close to the ground.
  * If your breathing becomes too labored, reduce your stride length but
    maintain cadence.
  * Don't sprint up the hills. Keep you effort at no more than race
    effort. If you don't feel like you have expended enough energy, just
    add a few more repeats.
  * Avoid racing fellow runners. Do the workout level that is best for you.


On the downhill portion, don't sprint, as this will lead to excess 
muscle soreness later. But also don't try to go slow down as this leads 
to braking and greater fatigue.

  * Maintain an upright posture.
  * Keep your feet close to the ground and land lightly.
  * As you do speed up, increase the cadence with some lengthening of
    stride.
  * Stay is control.
  * Slightly bend your knee before impact. This pre-loading removes some
    of the pressure from landing and reduces braking.

*Training this week*

*Tuesday - Feb 23, 2016* - Huckleberry Hill Repeats
Meet at 12:00 outside the badge room

Walkers or walk/runners - Please feel free to join us. Do consider 
making your way out to the hill. It is far better than sitting at your 
desk or going to the cafeteria. (Don't say this Sharon)

Runners

  * easy warm up jog to junction of Huckleberry and Hemlock trails
  * dynamic stretching
  * 6 to 8 hill repeats at 10k race effort (not pace)
  * warm down jog back to TRIUMF
  * stretching at TRIUMF

*Thursday Feb 25, 2016* - 45 minute tempo run. Route will be determined 
at start time.
Meet at 12:00 outside the Badge Room

  * 10 minute easy run and then for 25 minutes, gradually increase from
    an easy pace to a faster pace near the end and switching direction
    at 12.5 minutes. After 25 minutes, slow down to an easy run back to
    TRIUMF.
  *   Stretching for everyone.

Please feel free to pass this message along to others at TRIUMF.
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Our Group's webpages: 
http://www.triumf.ca/triumf-social-club/triumf-walk-run-group



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