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Hi Everyone,<br>
<br>
<b>Congratulations to our fellow runners that participated in the
Vancouver BMO </b><b>half and full marathons this past Sunday.<br>
</b>Asita Perera - Half - 1:27:21. This is a PB of over 2 minutes.<br>
Qun Gee - Full - 3:35:14<br>
David Wang - Full - 3:12:13<b><br>
<br>
Running Downhill<br>
</b>This week we will be running a technical route that contains
significant downhill sections. Your speed will increase as you
descend however poor running form can lead to inefficiency and
possibly injury. It is beneficial to practice leg pre-loading during
the training sessions. This pre-loading involves allowing the knee
to be slightly bent when the foot contacts the ground. This causes
the knee to give way quickly and reduce the vertical impact as well
as leading to a faster turnover. It is best to imaging running is a
slight squat position although you don't want to exaggerate it. I
will demonstrate before Tuesday's run. Balance is also important so
your arm position may shift outwards. Increasing core strength will
also enhance downhill running so do add some core strength training
to you weekly exercises.<b><br>
</b><br>
<b>Training this Week<br>
Tuesday May 9</b><b>, 2017</b> - Mile loops <br>
Meet at 12:00 outside the Badge Room<br>
<ul>
<li>jog to the the east end of Imperial trail<br>
</li>
<li>dynamic stretching</li>
<li>3 or 4 loops at a strong pace with 2 minute easy jogs<br>
</li>
<li>easy jog back to TRIUMF</li>
<li>stretching</li>
</ul>
<b>Thursday May 11, 2017</b> - progressive tempo run<br>
Meet at 12:00 outside the Badge Room<br>
<ul>
<li>Easy run for 10 minutes</li>
<li>Gradually increase the effort for the next 12.5 minutes, turn
back and continue to increase the effort until you are running
at 10K pace at the 35 minutes mark.<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 do cross training</b><br>
If you want to run more than 3 days a week, do treat the extra
runs as recovery runs. <br>
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>
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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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