[Triumf-running] TRIUMF Running Group - Week of Oct 16, 2017

[Robert Watt]

Hi Everyone,

Last week we were shocked when hearing of the loss of a friend, 
co-worker, and fellow runner. Jozef Orzechowski passed away on Wednesday 
Oct 11, 2017. Jozef contributed much to TRIUMF through the many years he 
has worked here. He was also very active in the running community. For 
many years he organized the TRIUMF Sun Run team and frequently joined 
other TRIUMF runners for outings in Pacific Spirit Park. Jozef's passion 
for running was contagious and he did much to encourage people to stay 
active through running. My thoughts are with Jozef's family and friends. 
This is indeed a sad time.

*
**Training this Week
Tuesday Oct 17**, 2017* - 800m 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 2 laps of the track and easy for 1/2 laps. Repeat
    as time allows.
  * 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
  * 4 or 5 x 800m (2 laps) repeats at > 10K pace with 1/2 lap jog between.
  * easy jog back to TRIUMF
  * static stretching

*Thursday Oct 19, 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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