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Hi Everyone,<br>
<br>
<b>There is more to running a race than just running</b><br>
You have received numerous recommendations on how to become a faster
and stronger runner however, in order to take advantage of the
training come race day, you need to prepare yourself in the week
leading up to it. This is often referred to as the tapering period.
You should back off on the intensity and quantity of mileage but
also make other adjustments such as:<br>
<ul>
<li>Get more sleep. For at least the 3 nights before the race, try
to get 8 hours or more of sleep.</li>
<li>Improve your diet. Consume plenty vegetables and fruit. Go for
the dark veggies. In the few days before, consume brown rice,
lentils, or other high quality carbs. Fats and sweets - avoid
them.<br>
</li>
<li>Stay hydrated for several days before. Drink more water than
usual. Avoid or limit caffeine and alcohol.<br>
</li>
<li>Do a light run the day before the race. A few kilometers at a
very easy pace is best. Just enough to feel warmed up.</li>
<li>Have a relaxing evening before the race. Put up your feet and
enjoy a movie or a book or whatever works for you.</li>
<li>Arrive early for the race and warm up. Consider going for a
walk or jog before entering the corral. Once inside the corral,
continue to move a much as possible so you feel warm.</li>
</ul>
There are still nearly 5 weeks to go, so try the above in the next
few weeks and then try a strong workout. You will likely have a
very good workout.<br>
<br>
<b>Race Results</b><br>
MEC Vancouver Race #2 in Pacific Spirit Park on March 13th<br>
Congrats to <b>Claire David</b> and <b>Anders Mjos</b> for solid
runs in the 10K event.<br>
Claire was very close to setting a personal best 10K time which is
fantastic considering this was trail run and she placed 3rd overall.
Nice!<br>
<br>
St Patrick's Day 5K (BC 5K Championships) in Stanley Park on March
12th<br>
<b>David Wang</b> and <b>Rob Watt</b> enjoyed competing with a very
fast field on a challenging course. Surprisingly good weather
appeared.<br>
<br>
<br>
<b><br>
Training this week</b><br>
<br>
<b>Tuesday - Mar 15, 2016</b> - Hilly mile loop - <b>see map below</b><b></b><br>
Meet at 12:00 outside the badge room<br>
<br>
Walkers or walk/runners - Please feel free to join us. <br>
<br>
Runners<br>
<ul>
<li>easy warm up jog to junction of Sasamat and Imperial trails
(about 2km)<br>
</li>
<li>dynamic stretching</li>
<li>2 or 3 loop at 10k race effort (not pace) with 2 minute rests<br>
</li>
<li>warm down jog back to TRIUMF</li>
<li>stretching at TRIUMF</li>
</ul>
<b>Thursday Mar 17, 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>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, slow down to an
easy run back to TRIUMF.</li>
<li> Stretching for everyone. <br>
</li>
</ul>
<img alt="" src="cid:part1.08030505.00000908@triumf.ca" height="499"
width="1519"><br>
<br>
<br>
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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>
<div class="moz-signature"><br>
<small><span class="style7"><a href="mailto:watt@triumf.ca"></a></span></small>
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