[Triumf-running] TRIUMF Running Group - Week of June 19, 2017

[Robert Watt]

*
****Training this Week
Tuesday June 20**, 2017* - Reverse ladder workout
*Safety warning - be mindful of construction work at the east side of 
the TRIUMF parking lot.*
Meet at 12:00 outside the Badge Room

For walkers

  * Walk to the west end of Imperial trail
  * Do some dynamic stretches.
  * Brisk walk for 6, 5, 4, 3, 2,  and 1 minute with 1 minute easy walks
    in between
  * Repeat a few times.
  * Walk back to TRIUMF
  * Consider doing some static stretching after the walk.


For runners

  * Jog to the west end of Imperial Trail. We may split into warm-up
    groups depending on who joins us
  * dynamic stretching - everyone together
  * 6, 5, 4, 3, 2, and 1 minute at 10K pace with 1 minute of jogging in
    between
  * easy jog back to TRIUMF
  * static stretching

*Thursday June 22, 2017* -  tempo run or a longer walk
Meet at 12:00 outside the Badge Room

For walkers

  * Make a plan for a route in the forest - need at least 2 people.
  * Maintain a moderate pace for the entire 30 or 45 minute walk
  * Static stretching


For runners

  * Easy run for 10 minutes. We may split into a few warm up groups.
  * Gradually increase the effort for the next 12.5 minutes, turn back
    and continue to increase the effort until you are running at 10K
    pace at the 35 minute mark.
  * Jog back to TRIUMF at a comfortable recovery pace.
  * Static stretching for everyone.

*Weekend runs*
You will find much benefit from doing a long run once per week. 
Generally, the pace is slow. The important aspect of this run is the 
amount of time you put in. Any time over one hour is the benefit time. 
If you have not been doing these this year, then start with shorter 
times and build up each week. Limit the week to week increases to 10%. 
Once you have progressed to 1 1/2 hours, add in fast finish runs where 
you run the last 20 minutes at a half marathon pace.

*Alternate run days or do cross training*
If you want to run more than 3 days a week, do treat the extra runs as 
recovery runs.
Consider doing strength training. There are many routines designed for 
runners. Cycling, hiking, swimming, yoga, are great cross training 
activities. Basically, keep as active as possible without hurting yourself.

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


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