[Triumf-running] TRIUMF Running Group - Week of Sep 11, 2017

[Robert Watt]

Hi Everyone,

Now that the smoke and heat is no longer here, I hope more of you can 
join us for the run or walk sessions. This week we'll go for the mile 
loops which were planned for last week but avoided due to the environment.
*****
**Training this Week
Tuesday Sept 12**, 2017* - Mile loops at east end of Imperial Trail
Meet at 12:00 outside the Badge Room

For walkers

  * Walk to the *east* end of Imperial trail. Confirm plan with Rob
    before we start.
  * Do some dynamic stretches.
  * Walk briskly around the one mile loop. Slow it down for a minute of
    recovery based on how you feel then resume a brisk walk.
  * If you are ready to start jogging, intersperse a few one or two
    minute jogging intervals.
  * Walk back to TRIUMF
  * Consider doing some static stretching after the walk.


For runners

  * Jog to the *east* end of Imperial trail. We may split into warm-up
    groups depending on who joins us.
  * dynamic stretching - everyone together
  * Run at about 10K pace around the one mile loop. Rest for 2 minutes
    and repeat 1 or 2 more times.
  * easy jog back to TRIUMF
  * static stretching

*Thursday Sep 14, 2017* -  tempo run or a longer walk
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.
  * Split the tempo into 2 parts. Run the first 12 minutes slightly
    slower than 10K pace.
  * Ease up for one minute while turning directions half way through this.
  * Increase the speed to about your 10K pace for the next 12 minutes -
    no need to go faster.
  * Regroup and run easy 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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