[Triumf-running] TRIUMF Running Group - Week of Mar 12, 2018

[Robert Watt]

Hi Everyone,

This week we will continue the push to prepare you for the Sun Run. The focus will be on speed while we run 90 second intervals. It is important to do these short and fast work outs. The resulting physiological adaptations are significant. It also helps improve running form and hence running economy.

The Sun Run is on April 22, 2018. Six weeks of training to go.

Training this Week
Tuesday Mar 13, 2018 - 90 second repeats
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 90 seconds then easy for a minute. Repeat 10 times.
  *   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
  *   10 x 90 seconds at 5K pace or faster with 1 minute rests.
  *   easy jog back to TRIUMF
  *   static stretching
Thursday Mar 15, 2018 -  tempo run or a longer walk on the out-and-back course - Weather will dictate route.
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.
  *   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.
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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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