[Triumf-running] TRIUMF Running Group - Week of Jan 28, 2019

Robert Watt watt at triumf.ca
Mon Jan 28 09:34:23 PST 2019


Hi Everyone,

Sun Run Info
We have 20 people committed to the Sun Run so far. Send me an email and I will provide you with the sign-up details. Also encourage others at TRIUMF to join our team.

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. Limit the week to week gains to 10%.


Training this Week
Tuesday Jan 29, 2019 - Saw tooth intervals
Meet at 12:00 outside the Badge Room

  *   Jog to the west end of Imperial trail
  *   dynamic stretching
  *   Run (3, 2, and 1 minutes) x 3 at 10K or faster pace with 1 minute jogs between each one. (Bonus: 2 x 1 min)
  *   easy jog back to TRIUMF
  *   static stretching
Thursday Jan 31, 2019 -  Progression run
Meet at 12:00 outside the Badge Room

  *   Easy run for 10 minutes.
  *   Increase the pace for the next 5 minutes, and increase again for the next 5 minutes.
  *   At the halfway time, 22.5 minutes, reverse direction and head back the same way.
  *   At 25 minutes, increase the pace again then at 30 minutes increase to a fast pace.
  *   After 35 minutes, stop, 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 85 minutes long with 5 x 2 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

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