[Triumf-running] TRIUMF Running Group - Week of April 8, 2019

[Robert Watt]

Hi Everyone,

Sun Run race packages
On Wednesday afternoon, the Sun Run shirts and your bibs (race numbers) will be available for pick up from my office. That is room 232 in ISAC II, 2nd floor.
I hope all of you have a very good run and enjoy yourselves before, during and after the race. Remember to look for your fellow TRIUMF team members near the T section inside the stadium after the race.

Easy training this week
This week, the run sessions are intentionally easier. It is beneficial to stay active but at a reduced level.

Here are some key points to help you feel your best on race day:

  *   Ensure you get sufficient sleep for the 3 or 4 days before the race.
  *   Focus on healthy eating all week with plenty of whole grains, vegetables, and fruits.
  *   Hydrate well for 2 or 3 days before the race. Reduce caffeine and alcohol consumption.
  *   Reduce or eliminate stress.
  *   Ensure you have everything ready for race day before Sunday.

Training this Week
Tuesday April 9, 2019 - 2 minutes intervals
Meet at 12:00 outside the Badge Room

  *   Jog to the west end of Imperial trail
  *   dynamic stretching
  *   run 9 x 2 minutes at near 10k pace (a bit slower is fine). 1 minute rest between each.
  *   easy jog back to TRIUMF
  *   static stretching
Thursday April 11, 2019 -  Easy run with strides
Meet at 12:00 outside the Badge Room

  *   Easy run for 45 minutes.
  *   Mix in some strides aka pick-ups. These consist of accelerations for 20 or 30 steps counted on one foot.
  *   Regroup and jog back to TRIUMF.
  *   Static stretching for everyone.

Weekend runs - Race day

If you are not racing, Do get out for a 70 to 90 minute easy run.

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.
Cycling, hiking, swimming, yoga, are great cross training activities. Basically, keep as active as possible without hurting yourself. The TRIUMF Strength and Stretch classes are an excellent complement to our training. Check out https://www.triumf.ca/triumf-social-club/triumf-stretch-strength.
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


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