[Triumf-running] TRIUMF Running Group - Week of March 18, 2019

Robert Watt watt at triumf.ca
Tue Mar 19 09:54:40 PDT 2019


Hi Everyone,


Training this Week
Tuesday March 19, 2019 - 1 mile intervals
Meet at 12:00 outside the Badge Room

  *   Jog to the east end of Imperial trail
  *   dynamic stretching
  *   Run the 1 mile loop at 10K pace 4 times or as time permits with 90 second jogs between each one.
  *   easy jog back to TRIUMF
  *   static stretching
Thursday March 21, 2019 -  Progression run on the Council Trail route
Meet at 12:00 outside the Badge Room

  *   Easy run for 10 minutes.
  *   Increase your pace and maintain it for 5 minutes, increase the effort slightly every 5 minutes.
  *   At the halfway time, 22.5 minutes, reverse direction and head back the same way.
  *   Continue to increase the effort every 5 minutes until the 35 minute mark.
  *   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 2 x 10 minutes at a harder effort 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.
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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