[Triumf-running] TRIUMF Running Group - Sun Run 2018

Jim Hanlon jimh at triumf.ca
Mon Apr 23 15:44:52 PDT 2018


Congratulations to all! This is a fantastic outcome and shows the benefit of your hard work and persistent training.

Great job Coach Rob.

Jim


From: Triumf-running <triumf-running-bounces at trmail.triumf.ca> On Behalf Of Robert Watt
Sent: Monday, April 23, 2018 11:10 AM
To: triumf-running at trmail.triumf.ca
Subject: [Triumf-running] TRIUMF Running Group - Sun Run 2018

Congratulations to the TRIUMF Sun Run team.
Once again we placed 1st in the High Tech Category. We placed 3rd overall out of 892 teams. I am very impressed that most of the team improved their finishing time compared to last year and numerous personal best times were set. Kudos to everyone that participated.
I wish to extend a very sincere thank-you to the team for the gift. That was very kind and greatly appreciated. It nearly makes me as happy as seeing all of you taking on the challenge of running, improving your abilities, working as a team, and reaping the many benefits of it. This is a very rewarding experience for me so thank-you very much.

Sun Run 2018 results are available at Sportstats.ca.
Individual results are at https://www.sportstats.ca/display-results.xhtml?raceid=95243
Team results are at http://results.sportstats.ca/res2018/SunRunTeams.htm


Training this Week
Tuesday April 24, 2018 - Recovery run
Meet at 12:00 outside the Badge Room

For walkers

  *   Coordinate with other walkers to walk for 45 minutes in the trails.
  *   Consider doing some static stretching after the walk.

For runners

  *   Starting from TRIUMF, run easy for 45 minutes on any of the trails. We may split into a few groups depending on how legs are feeling.
  *   static stretching back at TRIUMF
Thursday April 26 2018 -
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.
  *   Pick up the pace but keep this as an easier tempo run.
  *   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.
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Cheers,
Rob




Robert Watt
Group Leader IST Windows Team
T (604) 222-7477
watt at triumf.ca<mailto:watt at triumf.ca>
TRIUMF Canada's particle accelerator centre
                www.triumf.ca<http://www.triumf.ca/>
4004 Wesbrook Mall
Vancouver BC V6T 2A3 Canada

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