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Hi Everyone,<b><br>
</b><br>
<b>Working around the weather conditions this year<br>
</b>This has been an exceptional year with respect to snow and ice
and it has impacted on the running community's abilities to maintain
effective running routines. I appears this is not over so how can
one cope with this? Firstly, consider going out regardless of how
ugly the weather is. Of course, do exercise caution and use the 5
minute challenge. Get out there and run for at least 5 minutes. If
at the end of 5 minutes you really don't want to be out there, go
back inside. Most likely you will continue with your full run.
Consider going to a pool to swim laps or do pool running. Pool
running is a very effective non-impact activity often used during
injury recovery but it is also great cross training. Have a quick
look at "pool running" on Google. Set up a bike on a trainer at home
or get a bicycle machine. If you can't get out and you don't have
the bike equipment, then do a runner's strength training work out.
There are many good work outs described on the web. Also consider
doing yoga. There are also good "yoga for runners" routines on the
web.<br>
<br>
I hope all of you can keep up the training, not just for the Sun Run
but to keep yourself strong and healthy for many years to come.<br>
<br>
<br>
<b>Training this Week<br>
Tuesday Mar 7</b><b>, 2017</b> - short intervals<br>
Meet at 12:00 outside the Badge Room<br>
<ul>
<li>jog to west end of Imperial Trail<br>
</li>
<li>dynamic stretching</li>
<li>10 or 12 one minutes repeats at your current 5k pace (not
sprinting) with one minute rests.<br>
</li>
<li>easy jog back to TRIUMF</li>
<li>stretching</li>
</ul>
<b>Thursday Mar 9, 2017</b> - Tempo run.<br>
<ul>
<li>10 minute easy run as a group then gradually increase pace for
the next 12.5 minutes to be at half marathon pace or faster pace
near the mid-way time. Turn direction at 22.5 minutes and
maintain the pace for the next 12.5 minutes. At 35 minutes, meet
up with the rest of the group and do an easy jog back to TRIUMF.</li>
<li>Stretching for everyone. <br>
</li>
</ul>
<p><b>Weekend Runs</b><br>
Although we do not have an organized run together, do try to get
out for long easy runs on weekends. These are extremely beneficial
for building your running body. The long run should be at a pace
that you can maintain for over an hour. You should be able to
speak without struggling. Do try to find a well-matched running
partner to help keep your pace in check. Consider carrying a water
bottle and an energy snack. <br>
<br>
</p>
<ul>
</ul>
Please feel free to pass this message along to others at TRIUMF.<br>
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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>
Cheers, <br>
Rob<br>
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