[Triumf-running] TRIUMF Running Group - Week of Oct 1, 2019

[Robert Watt]

Hi Everyone,

Reminder: The Fall Classic at UBC on Oct 26 features Half Marathon, 10K, and 5K races. Registration is still open if you are interested.

Cooler temperatures on the way
It's time to find the light gloves, toque, running pants, the light coat or second layer. It's better to be a bit too warm rather than chilled throughout your run.


Training this Week
Tuesday Oct 1, 2019 - Mile loops
Meet at 12:00 outside the Badge Room

  *   Jog to the east end of Imperial trail
  *   dynamic stretching
  *   Run either 3, 4, or 5 times around the 1 mile loop with 90 second recoveries.
  *   easy jog back to TRIUMF
  *   static stretching
Thursday Oct 3, 2019 -  Progression Run
Meet at 12:00 outside the Badge Room

  *   Easy run for 10 minutes.
  *   Increase your effort a bit every 5 minutes.
  *   At the halfway time, 22.5 minutes, reverse direction and head back the same way.
  *   Regroup after 35 minutes total and jog back to TRIUMF.
  *   Static stretching.

Weekend runs - The long run with faster sections.
This week's long run should be 90+ 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.
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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