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Hi Everyone,<br>
<br>
<b>Take care of the connective tissue<br>
<br>
</b>When we train to run, we think of making muscles stronger,
improving oxygen deliver systems, developing mental toughness, and
developing a good running form. An often forgotten component is our
Connective Tissue (CT), such as bones, cartilage, fascia, tendons,
and ligaments. Unfortunately, damage to this tissue is difficult to
recover from and can result in an unbearable amount of downtime.
Most of us have experienced achilles tendinitis, plantar fasciitis,
IT band syndrome, or maybe stress fractures and we want to avoid it
happening again. Prevention is the key. When starting to run, or
increasing training levels, make sure you increment slowly. Resist
the temptation to "feel the burn". Do incorporate strength training
into your regime. Two 15 minutes strength training sessions per week
can make a big difference. There are may resources on the web
related to this topic. Search for "strength training for runners". <br>
If you do encounter CT injuries, don't despair. Full recovery is
possible provided you are consistent and patient.<br>
<br>
<b>Walking and Running Group Correspondence</b><b><br>
</b><br>
This message is being send via TRIUMF's mailman service. The benefit
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<br>
<br>
<b>Training this week</b><br>
<br>
<b>Tuesday - Oct 27, 2015</b> - reverse ladder workout on Imperial
Trail<br>
Meet at 12:00 outside the badge room<br>
<br>
Runners<br>
<ul>
<li>easy warm up jog to the west end of Imperial Trail<br>
</li>
<li>stretching</li>
<li>5, 4, 3, 2, 1 minute fast pace with 1 minute rests<br>
</li>
<li>warm down jog back to TRIUMF</li>
<li>stretching at TRIUMF</li>
</ul>
Walkers and Walk/runners<br>
<ul>
<li>walk to the above destination<br>
</li>
<li>stretching</li>
<li>power walking or jogging along the same route<br>
</li>
<li>back to TRIUMF</li>
<li>stretching at TRIUMF</li>
</ul>
<b>Thursday Oct 29, 2015</b> - 45 minute tempo run or brisk walk in
the forest<br>
Meet at 12:00 outside the Badge Room<br>
<br>
<ul>
<li>10 min at an easy pace</li>
<li>Runners: for 25 minutes, gradually increase from an easy pace
to a faster pace near the end and switching direction at 12.5
minutes.<br>
</li>
<li>For walkers/joggers: alternating paces for 25 minutes.</li>
<li>10 min easy pace back to TRIUMF</li>
<li>post run stretching</li>
</ul>
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Our Group's webpages: <a class="moz-txt-link-freetext"
href="http://www.triumf.ca/triumf-social-club/triumf-walk-run-group">http://www.triumf.ca/triumf-social-club/triumf-walk-run-group</a><br>
<br>
Cheers,<br>
Rob
<div class="moz-signature"><br>
<small><span class="style7"><a href="mailto:watt@triumf.ca"></a></span></small>
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