[Triumf-running] TRIUMF Running Group - Week of May 15, 2017

[Robert Watt]

Hi Everyone,

*Don't let the rain stop you

*This year's weather has discouraged many people from engaging in 
outdoor activities. I have seen and heard of many runners that have 
decreased their number of runs for this reason. Unfortunately, this can 
lead to reduced fitness levels and certainly hampers the ability to 
reach new goals. You can find alternate cardio focused activities that 
can be done indoors or you can challenge yourself and get outdoors 
anyways. I encourage you to ignore the poor weather, dress 
appropriately, and get out for your runs. The first 10 minutes can be 
cool but after that your core warms up and you will feel comfortable. 
You will feel better afterwards both physically and psychologically. 
Ignore this is you are suffering with a cold.*
***
*Training this Week
Tuesday May 16**, 2017* - Back to the track
Meet at 12:00 outside the Badge Room

  * jog to the track at 16th and Wesbrook Mall
  * dynamic stretching
  * Do one lap(400m) at 10K pace, jog for a minute, then start another
    lap. Repeat this for about 23 minutes.
  * easy jog back to TRIUMF
  * stretching

*Thursday May 18, 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.
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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