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

[Robert Watt]

Hi Everyone,

Some tips for racing in the Sun Run.

  *   Assuming you want to finish the race as fast as you can, consider doing the following:
  *   Have rest days in the week before the race. Avoid hard work outs if you do run or if you participate in other activities.
  *   It's OK to run in the week before. Keep it easy. Consider doing moderate strides.
  *   Try to get plenty of sleep for the few nights before.
  *   Be mindful of your diet. Eat healthy and stay hydrated.
  *   Make sure you have everything you need for the race prepared the day before.


During the race:

  *   Try to take the inside lane on all corners.
  *   Work with participants that are running at your pace. You can alternate slip streaming positions if there is wind. Not many people get this but it's worth a try. Push and pull each other but not physically of course.
  *   Avoid running hard in the first kilometre. Most people over exert themselves early and have to slow down later. The Georgia St downhill section should feel easy. If not, back off on the pace.
  *   Attack any hills with shorter strides and faster cadence.
  *   Maintain the your effort level as you reach the top of a hill and continue it past the crest.
  *   Continually check your running form and adjust. Small adjustments can make a big difference. If you feel like you are struggling you will likely see that your running form has deteriorated.
  *   Typically, most runners start to feel the burn about half way through the race. The psychological part of the race begins here. Maintain your pace and accept that this will be hard.
  *   At about the 8K mark, shift into race mode. This is the time to dig deep and pick up the effort a bit. This won't be easy but you can do it.
  *   As you come off the Cambie St bridge, listen to the people cheering YOU on. Let it motivate you and increase your cadence.
  *   With a few hundred metres to go, empty the energy tank and pass some of the people ahead of you.


Training this Week
Tuesday April 3, 2018 - 400m repeats at the track
Meet at 12:00 outside the Badge Room


  *   Jog to the track at Wesbrook and 16th
  *   dynamic stretching
  *   Do 400m (one loop of the track) repeats with 30 to 60 seconds rests between. Continue for 25 minutes. Do these at 10k to 5k pace
  *   easy jog back to TRIUMF
  *   static stretching
Thursday April 5 2018 -  Tempo run
Meet at 12:00 outside the Badge Room

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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Cheers,
Rob



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