[Triumf-running] TRIUMF Running Group - Week of Jan 14, 2019

Robert Watt watt at triumf.ca
Tue Jan 15 07:27:49 PST 2019


Hi Everyone,

We will continue with the short and fast interval work this week. It is important to note that "fast" is meant to be relative to how fast you have been running lately. The purpose is to force our bodies to adapt to running faster without causing injury. During the fast portions do pay attention to your running form. Keep the upper body relaxed and arms moving back to front with minimal sideways motion. Try to maintain a high cadence (# steps per minute) of 180 or more.

Training this Week
Tuesday Jan 15, 2019 - Track workout
Meet at 12:00 outside the Badge Room

  *   Jog to the track at Wesbrook and 16th
  *   dynamic stretching
  *   4 x 200m with 30 second rests, 6 x 400m with 1 min rests, 2 x 200 with 30 sec rest.
  *   easy jog back to TRIUMF
  *   static stretching
Thursday Jan 17, 2019 -  Progression Run
Meet at 12:00 outside the Badge Room

  *   Easy run for 10 minutes.
  *   Run the next 10 minutes at a moderate-fast pace then notch up the pace a bit more.
  *   At the halfway time, 22.5 minutes, reverse direction and head back the same way.
  *   At 30 minutes (total) speed up to a hard pace and hold it for the next 5 minutes.
  *   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 70 to 80 minutes long with 2 x 10 minutes at a harder effort mixed in 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.
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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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