[Triumf-running] TRIUMF Running Group - Week of July 15, 2019

Robert Watt watt at triumf.ca
Tue Jul 16 07:44:39 PDT 2019

Hi Everyone,

It is time for an easy week especially for those participating in the SummerFast 10K race on Saturday.

SummerFast is this Saturday.
For those of you racing this Saturday, you can ease up on the training this week. Here are a few items to consider:

  *   Make sure you get adequate sleep near the end of the week.
  *   Focus on healthy eating and stay well hydrated.
  *   Make sure you have everything prepared for the race the night before.
  *   Give yourself plenty of time to have a good breakfast and get to the event early.

Training this Week
Tuesday July 16, 2019 - Easy run with faster short intervals
Meet at 12:00 outside the Badge Room

  *   Jog to the junction of Hemlock and Huckleberry Trails
  *   dynamic stretching
  *   Easy to moderate effort run 3 or 4 times around the 1 km loop and mixing in some 1 minute faster paces.
  *   easy jog back to TRIUMF
  *   static stretching
Thursday July 18, 2019 -  Easy run with strides
Meet at 12:00 outside the Badge Room

  *   Easy run for 10 minutes.
  *   Increase the pace slightly.
  *   At the halfway time, 22.5 minutes, reverse direction and head back the same way.
  *   Mix in some strides (fast for 30 steps)
  *   Regroup at 35 minutes and jog back to TRIUMF.
  *   Static stretching for everyone.

Weekend runs - The optional long run
If you raced on Saturday you may consider taking the day off or doing an easy short recovery run. For those of you wanting to do a long run, make sure you are out there for at least an hour. The time and distance depend on how much you have been running over the past month.

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


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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