[Triumf-running] TRIUMF Running Group - Week of July 2, 2018

Robert Watt watt at triumf.ca
Mon Jul 2 22:30:28 PDT 2018


Hi Everyone,

We now have under 3 weeks until the Summerfast 10K event. Still some time for a bit of fine tuning.

This week we continue to build some speed with a reverse pyramid workout.

Training this Week
Tuesday , July 3, 2018 - Reverse pyramid
Meet at 12:00 outside the Badge Room

For walkers

  *   Walk to the west end of Imperial Trail
  *   Do some dynamic stretches.
  *   Walk briskly for 4, 3, 2, 1, 1, 2, 2, 3, 3 minutes with one minute easy walk between each interval
  *   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 west end of Imperial Trail
  *   dynamic stretching
  *   Run at 10K pace or faster for 4, 3, 2, 1, 1, 2, 2, 3, 3 minutes with one minute easy jog between each interval.
Note: increase your effort for the first 4 intervals and then maintain the effort for the remainder

  *   easy jog back to TRIUMF.
  *   static stretching
Thursday  July 5, 2018 -  Tempo run
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 afterwards
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 - The long easy run.
You will find much benefit from doing a long easy run once per week. The important aspect of this run is the amount of time you put in. The benefits start to kick in after one hour.  If you have not been doing these for a while, make the fist one about 1 hour and extend the time in the following weeks. Limit the week to week increases to 10%. Once you have progressed to 1 1/2 hours, you can add in some moderate intervals or just continue to add more time to the run. Make sure you take along water and energy snacks.

Alternate run days or 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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Our Group's webpages: http://www.triumf.ca/triumf-social-club/triumf-walk-run-group

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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