[Triumf-running] TRIUMF Running Group - Week of Nov 13, 2017

[Robert Watt]

Hi Everyone,

The Vancouver Sun Run 10K event is over five months away which seems 
like a long time. However, it is not that long if you are considering 
having a good result and an enjoyable time. I strongly recommend a slow 
training build up rather than starting a few months out or less. The 
risk of injury becomes quite high if you ramp up too quickly.
I am certain we can put together another strong corporate team. The best 
way for this to happen is to have everyone commit to a smart training 
plan. Even if you don't plan on participating in the Sun Run, a good 
training plan will help improve your health and make running more enjoyable.
I will be following up on training objectives and benefits in upcoming 
newsletters.

We will be running in the rain, sunshine, wind, fog, cold, or light 
snow. In the event of ice or hazardous conditions, training sessions can 
be cancelled.

Also, do try out the Stretch and Strength class held weekly in the 
auditorium. This week it is at 11:30 on Wednesday. It is very good for 
improving core strength, balance, and flexibility. I recommend this for 
anyone in our run-walk group.
See http://www.triumf.ca/triumf-social-club/triumf-stretch-strength

*Training this Week
Tuesday Nov 14**, 2017* - 400m repeats at the track
Meet at 12:00 outside the Badge Room

For walkers

  * Walk to the track at Wesbrook and 16th
  * Do some dynamic stretches.
  * Walk briskly for 400m (one lap) and easy for 100m. Repeat as time
    permits.
  * If you are prepared, do some jogging within these intervals.
  * Walk back to TRIUMF
  * Consider doing some static stretching after the walk.


For runners

  * Jog to the track at Wesbrook and 16th
  * dynamic stretching
  * 400m x 10 or 12 times at 5K pace with 100m or 1min recoveries.
  * easy jog back to TRIUMF
  * static stretching

*Thursday Nov 16, 2017* -  tempo run or a longer walk on the 
out-and-back course - Weather will dictate route.
Meet at 12:00 outside the Badge Room

For walkers:

  * Make a plan for a route - need at least 2 people. Rob can help you
    define a route.
  * Maintain a moderate pace for the entire 30 or 45 minute walk
  * Static stretching

For runners:

  * Easy run for 10 minutes. We may split into a few warm up groups.
  * Gradually increase your pace over the next 10 minutes to the point
    that you can still engage in short conversation but you are running
    moderately hard.
  * At the halfway time turn direction to come back the same way.
  * Maintain the pace up to the 35 minute mark.
  * Regroup and jog back to TRIUMF.
  * Static 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 beneficial 
period. 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. You should be able to converse easily during these.
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 
visiting http://lists.triumf.ca/mailman/listinfo/triumf-running
Our Group's webpages: 
http://www.triumf.ca/triumf-social-club/triumf-walk-run-group

Cheers,
Rob

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