[Triumf-running] TRIUMF Running Group - Week of Aug 26, 2019

Robert Watt watt at triumf.ca
Tue Aug 27 07:46:15 PDT 2019

Hi Everyone,

With the start of the fall season around the corner, everyone tends to get very busy. With this in mind, make sure you give yourself time to exercise and take care of yourself. This investment in yourself will be very beneficial.

Training this Week
Tuesday Aug 27, 2019 - Hill repeats
Meet at 12:00 outside the Badge Room

  *   Jog to the junction of Hemlock and Huckleberry trails
  *   dynamic stretching
  *   Run up either the Huckleberry hill or the Deer Fern trail 8 or 10 times with rests on the way back down.
  *   easy jog back to TRIUMF
  *   static stretching
Thursday Aug 29, 2019 -  Split tempo run
Meet at 12:00 outside the Badge Room

  *   Easy run for 10 minutes.
  *   Increase your pace to moderate (half-marathon pace if you know it). Conversation should be challenging but you should not be gasping for air.
  *   At the halfway time, 22.5 minutes, reverse direction and head back the same way.
  *   Ease up on the pace for 2 minutes.
  *   Pick up the pace again and continue until the 35 minute mark.
  *   Regroup and jog back to TRIUMF.
  *   Static stretching for everyone.

Weekend runs - The long run with faster sections.
This week's long run should be 75 to 90 minutes long with 3 x 5 minutes at a harder effort dispersed within the run. It's a good idea to take along something for hydration and energy.

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


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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