[Triumf-running] TRIUMF Running Group - Week of Nov 19, 2018

[Robert Watt]

Hi Everyone,

I will not be able to join you this week so If someone can lead the group through the sessions that would be great.

Training this Week
Tuesday Nov 20, 2018 - Track work out
Meet at 12:00 outside the Badge Room

  *   Jog to the track at Wesbrook and 16th
  *   dynamic stretching
  *   6 to 8 x 800m (2 laps) at 10K pace with 200m jogs between each one
  *   easy jog back to TRIUMF
  *   static stretching
Thursday  Nov 22, 2018 -  Tempo run
Meet at 12:00 outside the Badge Room

  *   We will either go on the Council Trail route or on Marine Drive
  *   10 minutes of easy warmup run.
  *   12.5 minutes at a strong pace
  *   12.5 minutes at a bit faster pace
  *   10 minutes of warm down pace as we make our way back to TRIUMF.
  *   Static stretching for everyone.

Weekend runs - 70 to 80 minute easy run
If you did a long run in the past weekend do another one this weekend and add 5 to 10 minutes more to it. You should be doing over 60 minutes on these runs. This week's goal is 70 to 80 minutes. It's OK to take walk breaks but keep the walk portions brisk. The effort level should be on the easy side.

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 - Information & Systems Technology 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> @TRIUMFLab

4004 Wesbrook Mall
Vancouver BC V6T 2A3 Canada

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