[Triumf-running] TRIUMF Running Group - Week of May 22, 2017

[Robert Watt]

Hi Everyone,

*Don't let the rain, I mean sun, stop you

*Last week I commented on the impact the rain and adverse weather had on 
runners. This week it appears that warmth could be a factor. After doing 
several runs in the warmth you body will adapt and it will feel more 
comfortable. If you hydrate well on these days you should feel fine. We 
will be in the forest on Tuesday so it should be very comfortable. Be 
ready to smile during the run as there may be some picture taking.
*
****Training this Week
Tuesday May 23**, 2017* - 1KM forest loops
Meet at 12:00 outside the Badge Room

  * jog to the junction of Hemlock and Huckleberry trails
  * dynamic stretching
  * do 3, 4, or 5 laps (depending on available time) at about a 10k pace.
  * easy jog back to TRIUMF
  * stretching

*Thursday May 25, 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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