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Hi Everyone,<br>
<br>
<b>It's time to prepare for the Sun Run</b><br>
With just under 13 weeks to go, it is now time to start preparing.
For those of you that have been running often recently, then you
will likely consider a training program such as "Run 10K Faster".
However if you have not been running for several months, been active
but not running, or just haven't been doing much exercise for a long
time, then seriously look at a "Learn to Run" training program.<br>
There are SunRun training programs starting now all over the city to
guide people. These are good programs and will likely help you meet
your goals.<br>
OR, you can participate in the TRIUMF Running Group's training
sessions. The group's focus this spring will be to get people from a
reduced activity state to running the SunRun as well as helping
experienced runners become stronger and faster. <br>
<br>
Key points to consider when starting a new training program:<br>
<ul>
<li>Start slowly. The first several weeks need to be gentle. It
is very easy to cause an injury which will set you back for
weeks or months.</li>
<li>Increment sensibly. Increase workout intensities by no more
than 10% per week.</li>
<li>Stay committed. Patience is vital while waiting for your body
to adapt. Don't give up. The improvements will come when you
stick to the program.</li>
<li>Don't cram in missed workouts. If you have to miss a workout
session, it is better to let it go rather than compressing your
training days which reduces rest and recovery periods.</li>
</ul>
<p><b>Training Plan on our website - Learn to run 10K</b><br>
I have posted a training plan at
<a class="moz-txt-link-freetext" href="http://www.triumf.ca/triumf-social-club/prepare-run-10k-race">http://www.triumf.ca/triumf-social-club/prepare-run-10k-race</a> for
those of you just starting to run or returning from a break from
running. The plan may change a bit in the next few weeks so do
check back.<br>
<br>
</p>
<b>Race Season has Started</b><br>
Mel Good and Rob Watt ran the Steveston Icebreaker 8k race on
Sunday. Wind and rain were a big factor in performances but we
enjoyed it. I believe this was a personal best 8k result for Mel.<br>
<br>
<br>
<b>Training this week</b><br>
<br>
<b>Tuesday - Jan 19, 2015</b> - One km loops in the forest<br>
Meet at 12:00 outside the badge room<br>
<br>
Runners - experienced runners<br>
<ul>
<li>easy warm up jog to the junction of Huckleberry and Hemlock
trails<br>
</li>
<li>dynamic stretching</li>
<li>3 or 4 loops at 10k pace with 2 minute recovery walk/jog. </li>
<li>warm down jog back to TRIUMF</li>
<li>stretching at TRIUMF</li>
</ul>
Learning to run group (or restarting)<br>
<ul>
<li>Start with a 5 minute walk then easy run for 1 minute, walk
for 2 minutes, continue to repeat on route to junction, around
the loop, and back to TRIUMF.</li>
<li>stretching at TRIUMF</li>
</ul>
<b>Thursday Jan 21, 2016</b> - 45 minute tempo run. Route will be
determined at start time.<br>
Meet at 12:00 outside the Badge Room<br>
<ul>
<li>Runners: 10 minute easy run and then for 25 minutes, gradually
increase from an easy pace to a faster pace near the end and
switching direction at 12.5 minutes. After 25 minutes, switch to
an easy run back to TRIUMF.</li>
<li>For Learn to run training: 5 minute walk then alternate 1
minute easy run with 2 minute walk, and then a 5 minute walk
back to TRIUMF</li>
<li> Stretching for everyone. <br>
</li>
</ul>
Please feel free to pass this message along to others at TRIUMF.<br>
If you prefer to not receive these emails, you can remove yourself
by visiting <a class="moz-txt-link-freetext"
href="http://lists.triumf.ca/mailman/listinfo/triumf-running">http://lists.triumf.ca/mailman/listinfo/triumf-running</a><br>
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>
<br>
<br>
<br>
<div class="moz-signature"><br>
<small><span class="style7"><a href="mailto:watt@triumf.ca"></a></span></small>
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