[Triumf-running] TRIUMF Running Group - Week of Oct 10, 2017

[Robert Watt]

Hi Everyone,

The weather may not be as awesome as last week but it is still good for 
getting out for walks or runs.

Rob

*
**Training this Week
Tuesday Oct 10**, 2017* - Short intervals
Meet at 12:00 outside the Badge Room

For walkers

  * Walk to the west end of Imperial Trail
  * Do some dynamic stretches.
  * Walk briskly for 90 seconds, walk easy for 1 min. Repeat 10 times
  * 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 west end of Imperial Trail
  * dynamic stretching - everyone together
  * 10 x 90 seconds at > 10k pace with 1 minute jogs between
  * easy jog back to TRIUMF
  * static stretching

*Thursday Oct 12, 2017* -  tempo run or a longer walk on the 
out-and-back course
Meet at 12:00 outside the Badge Room

For walkers:

  * Make a plan for a route in the forest - need at least 2 people. Rob
    can help you define a route. The Council Trail route is preferred.
  * 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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