[Triumf-running] TRIUMF Running Group - Week of Nov 26, 2018

[Robert Watt]

Hi Everyone,

As we progress through the training schedule it is important to ease up occasionally to allow the muscles to rebuild and to reset the drive to keep running. So this week, we do just that. It's not necessary to stop running but less intensity and volume is the key. If you are struggling with minor injuries, do consider not running at all.


Training this Week
Tuesday Nov 27, 2018 - Intervals at an easier pace
Meet at 12:00 outside the Badge Room

  *   Jog to the west end of Imperial trail
  *   dynamic stretching
  *   Run 6 x 3 min intervals at about marathon pace with 1 minute easy jogs between each one.
  *   easy jog back to TRIUMF
  *   static stretching
Thursday  Nov 29, 2018 -  Easy Run
Meet at 12:00 outside the Badge Room

  *   Easy run for 10 minutes.
  *   Pick up the pace a bit but easy enough so that you can still converse.
  *   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.
It's OK to reduce the time on these week's long run. Target about 60 minutes at an easy pace.

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.
If you prefer to not receive these emails, you can remove yourself by visiting http://lists.triumf.ca/mailman/listinfo/triumf-running
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

-------------- next part --------------
An HTML attachment was scrubbed...
URL: <http://lists.triumf.ca/pipermail/triumf-running/attachments/20181127/c64f682e/attachment.html>