[Triumf-running] TRIUMF Running Group - Week of June 24, 2019

[Robert Watt]

Hi Everyone,

This week we resume higher intensity in training. This is applicable to people who have been training steadily for the past several months. If for some reason you find your training base needs development, for example you are working on running 10K comfortably, you can still participate in the workouts but limit the effort.

This weeks Tuesday workout involves one mile loops. The course is hilly so this is a good time to practice both up and down hill work.
Today's tips:

  *   When running uphill, shorten your stride length and increase your cadence. Increase the forward motion of your arms so the pumping action assists you.
  *   When running downhill, slightly bend your knees before the foot strike. This pre-loading of the joint reduces the shock (braking) and gives you better control. Let gravity pull you and try not to resist.

Training this Week
Tuesday June 25, 2019 - Stretching out the intervals
Meet at 12:00 outside the Badge Room

  *   Jog to the east end of Imperial trail
  *   dynamic stretching
  *   3 or 4 x 1 mile loops @ 10K pace effort with 2 minute rests between each.
  *   (optional 1 extra loop)
  *   easy jog back to TRIUMF
  *   static stretching
Thursday June 27, 2019 -  Progression Run
Meet at 12:00 outside the Badge Room

  *   Easy run for 10 minutes.
  *   Increase your pace to moderate effort (marathon pace if you know it).
  *   For the next 25 minutes, increase your effort slightly every 5 minutes.
  *   At the halfway time, 22.5 minutes, reverse direction and head back the same way.
  *   After 35 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 75 to 85 minutes with 2 x 10 minutes at faster pace 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.
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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