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Hi Everyone,<br>
<br>
<b>The next training session starts now - SummerFast</b><b><br>
</b><br>
Now that training for the Sun Run is behind us, it is time to set
another goal. Perhaps you have identified some running related event
you plan to attend soon. If not, do consider signing up for the
Summerfast 10k race scheduled for July 15th. This is a race through
Stanley Park and around the seawall. With just over 10 weeks to go,
now is a good time to start training for it. I will be planning our
weekly running group workouts to provide a build up to it. You can
expect mix of longer repeats, track work, short repeats, and tempo
runs to help you get stronger for a 10k run. <b><br>
</b><br>
I will create a TRIUMF team which you can select when signing up for
Summerfast<b><br>
<br>
Note: </b>You can do these workouts at efforts that suit you. You
don't have to push hard. We will always re-group during the repeats
so that everyone stays in contact and no one gets left behind.<b><br>
</b><b> <br>
</b><br>
<b>Training this Week<br>
Tuesday May 2</b><b>, 2017</b> - Track day<br>
Meet at 12:00 outside the Badge Room<br>
<ul>
<li>jog to the track<br>
</li>
<li>dynamic stretching</li>
<li>3 x 800, 3 x 400, 2 x 200 at 10k pace with 1 minute rests<br>
</li>
<li>easy jog back to TRIUMF</li>
<li>stretching</li>
</ul>
<b>Thursday May 4, 2017</b> - Split tempo run<br>
Meet at 12:00 outside the Badge Room<br>
<ul>
<li>Easy run for 10 minutes</li>
<li>Then 10 minutes at slightly slower than 10k pace for split 1
and then easy pace for 5 minutes. For split 2 go 10 minutes at a
harder effort than split 1.<br>
</li>
<li>Jog back to TRIUMF<br>
</li>
<li>Stretching for everyone. <br>
</li>
</ul>
<p><b>Weekend runs</b><br>
You will find much benefit from doing a long run once per week.
Generally, the pace is slow. The important aspect of this run is
the amount of time you put in. Any time over one hour is the
benefit time. If you have not been doing these this year, then
start with shorter times and build up each week. Limit the week to
week increases to 10%. Once you have progressed to 1 1/2 hours,
add in fast finish runs where you run the last 20 minutes at a
half marathon pace.<br>
</p>
<p><b>Alternate run days or cross training</b><br>
If you want to run more than 3 days a week, do treat the extra
runs as recovery runs. Also 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.<br>
</p>
<ul>
</ul>
<ul>
</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>
Cheers, <br>
Rob<br>
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