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Hi Everyone,<br>
<br>
<b>Don't let the rain, I mean sun, stop you<br>
<br>
</b>Last week I commented on the impact the rain and adverse weather
had on runners. This week it appears that warmth could be a factor.
After doing several runs in the warmth you body will adapt and it
will feel more comfortable. If you hydrate well on these days you
should feel fine. We will be in the forest on Tuesday so it should
be very comfortable. Be ready to smile during the run as there may
be some picture taking.<br>
<b><br>
</b><b> </b><b>Training this Week<br>
Tuesday May 23</b><b>, 2017</b> - 1KM forest loops<br>
Meet at 12:00 outside the Badge Room<br>
<ul>
<li>jog to the junction of Hemlock and Huckleberry trails<br>
</li>
<li>dynamic stretching</li>
<li>do 3, 4, or 5 laps (depending on available time) at about a
10k pace.<br>
</li>
<li>easy jog back to TRIUMF</li>
<li>stretching</li>
</ul>
<b>Thursday May 25, 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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