[Triumf-running] TRIUMF Running Group - Week of Feb 18, 2019

[Robert Watt]

Hi Everyone,

Training this week
This week we start into a different phase of training. It is now time to start training with longer intervals. The pace is typically slower than what we have been doing with the short intervals but should be matching your current 10K race pace effort. If you are not sure what that is, you should be running at an effort level that makes it a challenge to converse but not so hard that you are gasping for air. These longer interval sessions will help you adapt in order to maintain a strong pace through a 10K event.

Sun Run Registration
The early-bird pricing has passed but you can still sign up for the team up until March 8th.
We now have 47 people registered on the TRIUMF team.


Training this Week
Tuesday Feb 19, 2019 - Longer intervals

  *   Meet at 12:00 outside the badge room
  *   Easy run to the junction of Hemlock and Huckleberry Trails.
  *   Dynamic stretching for a few minutes.
  *   4 or 5 1KM loops @ 10K pace with 90 second rests
  *   Easy run back to TRIUMF
  *   Static stretching
Thursday Feb 21, 2019 -  Progression Run


  *   Meet at 12:00 outside the Badge Room.
  *   Easy run for 10 minutes.
  *   Pick up the pace and then every 5 minutes, increase the effort a bit more.
  *   At 22.5 minutes turn and come back the same way.
  *   At 35 minutes regroup and then an easy run back to TRIUMF.
  *   Static stretching for everyone.

Weekend runs - The long run with faster sections.
This week's long run should be 60 to 70 minutes at an easy pace. 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.
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.
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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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