[Triumf-running] TRIUMF Running Group - Week of Sept 16, 2019

Robert Watt watt at triumf.ca
Mon Sep 16 21:27:36 PDT 2019

Hi Everyone,

Upcoming running events
The Fall Classic at UBC includes a  5k, 10k, and half marathon on Oct 26th. If you haven't done so already do consider signing up. Several of our TRIUMF runners are already committed to this one.
There are several cross country running races this fall. These are typically small events are challenging yet fun events . Search for "bc athletics cross country" to find out more.

Include adequate rest in your training program
It is very important to allow your body to recover from workouts. Typically this requires a rest day after a hard workout. Rest can be light activities or limited activity. Sleep is an important part of recovery. Allow yourself to get 8 hours of sleep each night. More if you have been training hard. The optimal amount varies per person.

Training this Week
Tuesday Sept 17, 2019 - Inverse pyramid workout
Meet at 12:00 outside the Badge Room

  *   Jog to the west end of Imperial trail
  *   Dynamic stretching
  *   Run 5, 4, 3, 2, 3, 4  minutes with a bonus 2 minutes at 10K pace with 1 minute jogs between each one.
  *   Easy jog back to TRIUMF
  *   Static stretching
Thursday Sept 19, 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 80+  minutes long with 3 x 5 minutes at a harder effort dispersed within 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 while avoiding injuries.
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


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

-------------- next part --------------
An HTML attachment was scrubbed...
URL: <http://lists.triumf.ca/pipermail/triumf-running/attachments/20190917/c0f1eae0/attachment.html>

More information about the Triumf-running mailing list