[Triumf-running] TRIUMF Running Group - Week of Jan 7, 2019

[Robert Watt]

Hi Everyone,

This week we begin the training period that focuses on developing speed. The fall training was intended to improve our fitness base. With this in place, it is safer to proceed with the challenging workouts that lead to faster running. HOWEVER, running fast isn't the goal for everyone so please don't be turned off by this if you just want to run easily. You don't have to run hard at these workouts. You can still benefit by alternating speeds that are comfortable for you. It leads to being a more efficient runner which can lead to more enjoyable runs.

That said, I hope many of you will participate in the spring training runs on Tuesdays and Thursdays.

2019 TRIUMF Sun Run Team.
Do mark April 14, 2019 on your calendars. Set this 10K race as a goal for the spring. You will be receiving notices about how to sign up with the TRIUMF team soon.

Training this Week
Tuesday Jan 8, 2019 - Short fast intervals
Meet at 12:00 outside the Badge Room

  *   Jog to the west end of Imperial trail
  *   dynamic stretching
  *   Run (1, 2, and 3 minutes) x 3 at 10K or faster pace with 1 minute jogs between each one.
  *   easy jog back to TRIUMF
  *   static stretching
Thursday Jan 10, 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 65 to 75 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.
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



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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