[Triumf-running] TRIUMF Running Group - Week of Feb 10, 2020

Robert Watt watt at triumf.ca
Mon Feb 10 18:06:15 PST 2020


Hi Everyone,

Sun Run Registration
After this Friday the price for the Sun Run increases $10 so get registered in the next few days. Send me an email at watt at triumf.ca<mailto:watt at triumf.ca> and I will send you the details on how to sign up. You can pay after you register. Do note that Dan Thomson is collecting the cash for the Sun Run this year.


Training this Week
Tuesday Feb 11, 2020 - Track work
Meet at 12:00 outside the Badge Room

  *   Jog to the track at Wesbrook Mall and 16th
  *   dynamic stretching
  *   Run eight to ten 400m intervals at 10K pace or faster. 1 minute rest between each one.
  *   easy jog back to TRIUMF
  *   static stretching
Thursday Feb 13, 2020 -  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). Conversation should be challenging but you should not be gasping for air.
  *   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 75 to 85 minutes long with 3 x 5 minutes near 10K 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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