[Triumf-running] TRIUMF Running Group - Week of Sep 25, 2017
Robert Watt
watt at triumf.ca
Mon Sep 25 18:16:33 PDT 2017
Hi Everyone,
I hope many of you can join this week's sessions.
Rob
*
**Training this Week
Tuesday Sep 26**, 2017* - Hill Training
Meet at 12:00 outside the Badge Room
For walkers
* Walk to the junction of Hemlock and Huckleberry Trails
* Do some dynamic stretches.
* Walk briskly up the hill and easy back down. Repeat several times
* 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 junction of Hemlock and Huckleberry Trails
* dynamic stretching - everyone together
* Run up the hill 8 or 10 times with jog back down.
* easy jog back to TRIUMF
* static stretching
*Thursday Sep 28, 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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