[Triumf-running] TRIUMF Running Group - Week of Sept 23, 2019

Robert Watt watt at triumf.ca
Mon Sep 23 13:27:57 PDT 2019

Hi Everyone,

I hope everyone is enjoying the wet coast fall weather. Looks like we need to start putting on the layers..

Training this Week
Tuesday Sept 24, 2019 - 1km loops
Meet at 12:00 outside the Badge Room

  *   Jog to the junction of Huckleberry and Hemlock trails
  *   dynamic stretching
  *   Run the 1km loop 3 or 4 times at 10K effort with 90 second rests between each loop
  *   easy jog back to TRIUMF
  *   static stretching
Thursday Sept 26, 2019 -  Split tempo run
Meet at 12:00 outside the Badge Room

  *   Easy run for 10 minutes.
  *   Increase your pace to moderate (half-marathon pace if you know it).
  *   At the halfway time, 22.5 minutes, reverse direction and head back the same way.
  *   Ease up on the pace for 2 minutes.
  *   Pick up the pace again and continue 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 80 to 90 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 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


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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