[Triumf-running] TRIUMF Running Group - Week of May 8, 2017

[Robert Watt]

Hi Everyone,

*Congratulations to our fellow runners that participated in the 
Vancouver BMO **half and full marathons this past Sunday.
*Asita Perera - Half - 1:27:21. This is a PB of over 2 minutes.
Qun Gee - Full - 3:35:14
David Wang - Full - 3:12:13*

Running Downhill
*This week we will be running a technical route that contains 
significant downhill sections. Your speed will increase as you descend 
however poor running form can lead to inefficiency  and possibly injury. 
It is beneficial to practice leg pre-loading during the training 
sessions. This pre-loading involves allowing the knee to be slightly 
bent when the foot contacts the ground. This causes the knee to give way 
quickly and reduce the vertical impact as well as leading to a faster 
turnover. It is best to imaging running is a slight squat position 
although you don't want to exaggerate it. I will demonstrate before 
Tuesday's run. Balance is also important so your arm position may shift 
outwards. Increasing core strength will also enhance downhill running so 
do add some core strength training to you weekly exercises.*
*
*Training this Week
Tuesday May 9**, 2017* - Mile loops
Meet at 12:00 outside the Badge Room

  * jog to the the east end of Imperial trail
  * dynamic stretching
  * 3 or 4 loops at a strong pace with 2 minute easy jogs
  * easy jog back to TRIUMF
  * stretching

*Thursday May 11, 2017* - progressive tempo run
Meet at 12:00 outside the Badge Room

  * Easy run for 10 minutes
  * 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 minutes mark.
  * Jog back to TRIUMF.
  * 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.
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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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