[Triumf-running] TRIUMF Running Group - Week of Feb 4, 2019

[Robert Watt]

Hi Everyone,

Sun Run Info
If you have not yet done so, do get signed up for the Sun Run. Send me an email to get details on how to register. Early bird pricing ends Feb 15th and last day to sign up for the team is March 8th.

Running Training Plan
The training plan we are following now until the Sun Run is at https://www.triumf.ca/triumf-social-club/10k-speed-training-plan-spring-2019. This plan assumes you have already built a running base. However if you are still working on the base, the plan can be adjusted by reducing the pace in the speed sessions and limiting the distance of the long runs. Do follow the 10% rule by limiting the week to week speed and distance increases to 10%.


Training this Week
Tuesday Feb 5, 2019 - Track day
Meet at 12:00 outside the Badge Room

  *   Jog to the track at Wesbrook and 16th
  *   dynamic stretching
  *   (8 or 10) x 400 m at 10k or faster pace with 200m jogs between each.
  *   easy jog back to TRIUMF
  *   static stretching
Thursday Feb 7, 2019 -  Split tempo run
Meet at 12:00 outside the Badge Room

  *   Easy run for 10 minutes.
  *   Increase the pace to moderately hard. This may be a bit slower than your 10k pace.
  *   At 21.5 minutes, reduce your pace.
  *   At the halfway time, 22.5 minutes, reverse direction and head back the same way.
  *   At 23.5 minutes increase your pace back up to moderate-hard.
  *   At 35 minutes, stop and regroup. Easy run back to TRIUMF
  *   Static stretching for everyone.

Weekend runs - The long run with faster sections.
This week's long run should be 75 to 85 minutes long with 3 x 5 minutes at a harder effort near the end of 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.
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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