[Triumf-running] TRIUMF Running Group - Week of June 26, 2017

Robert Watt watt at triumf.ca
Mon Jun 26 22:52:44 PDT 2017


*Congratulation to our ScotiaBank Vancouver Half Marathon Runners

*The warm weather this past Sunday did little to hold back three of our 
team's runners at the Scotiabank Half Marathon. Qun Gee continued with 
his strong efforts with a finishing time of 1:39:19. Julian Bolig, 
competing in his first half marathon (needs comfirmation) completed the 
course in an impressive 1:41:53. Stefan Paul had an outstanding 
performance knocking about 7 1/2  minutes off last year's time to finish 
4th in a very competitive age group with a time of 1:18:59.
A very big kudos to all of you.*


****Training this Week
Tuesday June 27**, 2017* - 1km forest loops
Meet at 12:00 outside the Badge Room

For walkers

  * Walk to the junction of Hemlock and Huckleberry trails
  * Do some dynamic stretches.
  * Brisk walk during the 1km loops with 2 minutes of easy walk in
    between. Do consider mixing in some short easy jogs.
  * Repeat a few times.
  * Walk back to TRIUMF
  * Consider doing some static stretching after the walk.


For runners

  * Jog to the junction of Hemlock and Huckleberry Trails. We may split
    into warm-up groups depending on who joins us
  * dynamic stretching - everyone together
  * 3, 4, or 5 1km loops at about 10k pace with 1 minutes rest between
    each lap
  * easy jog back to TRIUMF
  * static stretching

*Thursday June 29, 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 beneficial 
period. 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 
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Our Group's webpages: 
http://www.triumf.ca/triumf-social-club/triumf-walk-run-group

Cheers,
Rob


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