[Triumf-running] TRIUMF Running Group - Week of March 11, 2019

[Robert Watt]

Hi Everyone,

Time for a rest week
A good running training plan will incorporate recovery weeks to allow the body to rebuild and repair itself. We are now five weeks out from the Sun Run so this week will be a recovery week. The next three weeks involve specific hard training then the week before the Sun Run will be an easy week.

Training this Week
Tuesday March 12, 2019 - Easy run with some strides
Meet at 12:00 outside the Badge Room

  *   Jog to the junction of Hemlock and Huckleberry Trails
  *   Easy run for 25 minutes around the 1KM loop. Mix in some 20 second faster intervals - not hard.
  *   easy jog back to TRIUMF
  *   static stretching
Thursday March 14, 2019 -  Easy 45 minute run
Meet at 12:00 outside the Badge Room

  *   Run for 22.5 minutes on an out and back course.
  *   Turn about and run back on same path to TRIUMF
  *   - You can mix in some strides if you want.
  *   Static stretching for everyone.

Weekend runs - The long run with faster sections.
This week's long run should be a 60 to 70 minute easy 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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