[Triumf-running] TRIUMF Running Group - Week of Mar 27, 2017

[Robert Watt]

Hi Everyone,*
*
*Training this Week
Tuesday Mar 28**, 2017* - Reverse ladder workout
Meet at 12:00 outside the Badge Room

  * jog to west end of Imperial trail
  * dynamic stretching
  * 6, 5, 4, 3, 2, 1 minute at 10k pace with 1 minute rests
  * easy jog back to TRIUMF
  * stretching

*Thursday Mar 30, 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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