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Hi Everyone,<br>
<br>
<b>Don't let the rain stop you<br>
<br>
</b>This year's weather has discouraged many people from engaging in
outdoor activities. I have seen and heard of many runners that have
decreased their number of runs for this reason. Unfortunately, this
can lead to reduced fitness levels and certainly hampers the ability
to reach new goals. You can find alternate cardio focused activities
that can be done indoors or you can challenge yourself and get
outdoors anyways. I encourage you to ignore the poor weather, dress
appropriately, and get out for your runs. The first 10 minutes can
be cool but after that your core warms up and you will feel
comfortable. You will feel better afterwards both physically and
psychologically. Ignore this is you are suffering with a cold.<b><br>
</b><b> </b><br>
<b>Training this Week<br>
Tuesday May 16</b><b>, 2017</b> - Back to the track<br>
Meet at 12:00 outside the Badge Room<br>
<ul>
<li>jog to the track at 16th and Wesbrook Mall<br>
</li>
<li>dynamic stretching</li>
<li>Do one lap(400m) at 10K pace, jog for a minute, then start
another lap. Repeat this for about 23 minutes.<br>
</li>
<li>easy jog back to TRIUMF</li>
<li>stretching</li>
</ul>
<b>Thursday May 18, 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>
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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