[Triumf-running] TRIUMF Running Group - Week of Feb 16, 2020

Robert Watt watt at triumf.ca
Mon Feb 17 21:37:18 PST 2020


Hi Everyone,

This week is an easy week. Do continue to stay active but don't push hard. Let your body recover. Eat well and ensure you get adequate sleep. You may be surprised by how re-energised you feel next week.
Spend 10 or 15 minutes each day stretching and rolling your muscles.

Training this Week
Tuesday Feb 18, 2019 - Easy 45 minute run some light strides near the end
Meet at 12:00 outside the Badge Room

  *   Route will be determined by who comes out to run. We may split into two or three pace groups.
  *   Run easy for 45 minutes and do 6 or 8 x 20 second faster paces near the end of run.
  *   static stretching back at TRIUMF
Thursday Feb 20, 2019 -  Light run
Meet at 12:00 outside the Badge Room

  *   Easy run for 45 minutes. You should be able to converse while running.
  *   Static stretching for everyone back at TRIUMF

Weekend runs - The long run with faster sections.
This week's long run should be 60 to 70 minutes long at an easy pace. This can be in your Zone 1 or 2 effort if you know what yours is.

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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