[Triumf-running] TRIUMF Running Group - Week of Sept 18, 2017

[Robert Watt]

Hi Everyone,

The Eastside 10k road race was this past Saturday. Several members of 
our running group participated. Congratulations to all of you. The 
finishing times are very  impressive especially considering the more 
challenging revised course this year.
It's great to see some of you setting new personal bests.

Asita Perera - 38:16 - PB
Ben Smith - 39:20 - PB
Brendan Cade - 42:50
David Morrissey - 32:49 (very close to a PB)
Qun Gee - 43:01
Yetvart Hosepyan - 46:47

If I missed anyone, please let me know.
Rob

*
**Training this Week
Tuesday Sept 19**, 2017* - Pyramid workout
Meet at 12:00 outside the Badge Room

For walkers

  * Walk to the *west end* of Imperial trail. Confirm plan with Rob
    before we start.
  * Do some dynamic stretches.
  * Walk briskly  during the 2, 3, 4, 6, 4, and 2 minute intervals and
    rest for 1 minute between each.
  * If you are prepared, do some jogging within this intervals.
  * Walk back to TRIUMF
  * Consider doing some static stretching after the walk.


For runners

  * Jog to the *west end* of Imperial trail. We may split into warm-up
    groups depending on who joins us.
  * dynamic stretching - everyone together
  * Run a bit faster than your 10K pace for 2, 3, 4, 6, 4, and 2 minute
    intervals and rest for 1 minute between each.
  * easy jog back to TRIUMF
  * static stretching

*Thursday Sep 21, 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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