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Hi Everyone,<br>
<br>
<b>Some positive changes for the Running and Walking Group</b><br>
<br>
After receiving some great feedback from some of our runners, I will
be making changes to the Tuesday and Thursday sessions. The warm up
and cool down portions will be split into groups so the people can
go at a pace that is best for them. These portions should be done at
an easy pace.<br>
The work out portion will also be split into groups so that people
of similar experience can run together. <br>
I also want to invite and welcome more walkers to attend these
sessions. People who wish to walk can meet at our usual start
location outside the Badge room and then set out together for a good
walk. People thinking of transitioning to running can gradually
shift between the walking and running groups.<br>
<br>
I am looking forward to seeing more people out and enjoying these
sessions. <br>
<b><br>
</b><b> </b><b>Training this Week<br>
Tuesday May 30</b><b>, 2017</b> - Pyramid workout and forest walk<br>
Meet at 12:00 outside the Badge Room<br>
<br>
For walkers - need at least two people<br>
<ul>
<li>Depending on your schedule, do a 30 or 45 minute walk with at
least 10 minutes of brisk walking in the middle.</li>
<li>I suggest walking along Imperial trail where the runners will
be.</li>
<li>Consider doing some static stretching after the walk.</li>
</ul>
<br>
For runners<br>
<ul>
<li>jog to the west end of Imperial trail with the pace group that
is right for you<br>
</li>
<li>dynamic stretching - everyone together<br>
</li>
<li>Pyramid workout: 2, 3, 4, 6, 4, 2 minute runs at 10K pace with
1 minute easy between each interval<br>
</li>
<li>easy jog back to TRIUMF</li>
<li>static stretching</li>
</ul>
<b>Thursday June 1, 2017</b> - tempo run or a longer walk<br>
Meet at 12:00 outside the Badge Room<br>
<br>
For walkers<br>
<ul>
<li>Make a plan for a route in the forest - need at least 2
people.</li>
<li>Maintain a moderate pace for the entire 30 or 45 minute walk</li>
<li>Static stretching<br>
</li>
</ul>
<br>
For runners<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 minute mark.<br>
</li>
<li>Jog back to TRIUMF.<br>
</li>
<li>Static 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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