[Triumf-running] TRIUMF Running Group - Week of Mar 20, 2017
Robert Watt
watt at triumf.ca
Mon Mar 20 11:01:37 PDT 2017
Hi Everyone,*
*
*Building up for the Sun Run*
With the big race approaching, there can be a temptation to crank up the
training so as to be ready. It is important to be aware of your current
run-fitness state and ensure you do minor increases is work out
intensities and quantities. The general rule of thumb is to increase no
more that 10% per week. Following this rule, you may not be able to
achieve your target race pace but you should be able to run the race
injury free.
*Training this Week
Tuesday Mar 21**, 2017* - Huckleberry Hill repeats
Meet at 12:00 outside the Badge Room
* jog to the junction of Hemlock and Huckleberry trails
* dynamic stretching
* 8 strong hill climbs with easy jogs back to start point
* easy jog back to TRIUMF
* stretching
*Thursday Mar 23, 2017* - Tempo run.
* 10 minute easy run as a group then gradually increase pace for the
next 12.5 minutes to be at half marathon pace or faster pace near
the mid-way time. Turn direction at 22.5 minutes and maintain the
pace for the next 12.5 minutes. At 35 minutes, meet up with the rest
of the group and do an easy jog back to TRIUMF.
* Stretching for everyone.
*Weekend Runs*
Although we do not have an organized run together, do try to get out for
long easy runs on weekends. These are extremely beneficial for building
your running body. The long run should be at a pace that you can
maintain for over an hour. You should be able to speak without
struggling. Do try to find a well-matched running partner to help keep
your pace in check. Consider carrying a water bottle and an energy snack.
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
Cheers,
Rob
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