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<b><br>
</b><b> </b><b>Training this Week<br>
Tuesday June 20</b><b>, 2017</b> - Reverse ladder workout <br>
<b>Safety warning - be mindful of construction work at the east side
of the TRIUMF parking lot.</b><br>
Meet at 12:00 outside the Badge Room<br>
<br>
For walkers<br>
<ul>
<li>Walk to the west end of Imperial trail<br>
</li>
<li>Do some dynamic stretches.</li>
<li>Brisk walk for 6, 5, 4, 3, 2, and 1 minute with 1 minute easy
walks in between<br>
</li>
<li>Repeat a few times.<br>
</li>
<li>Walk back to TRIUMF<br>
</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. We may split into
warm-up groups depending on who joins us<br>
</li>
<li>dynamic stretching - everyone together<br>
</li>
<li>6, 5, 4, 3, 2, and 1 minute at 10K pace with 1 minute of
jogging in between </li>
<li>easy jog back to TRIUMF</li>
<li>static stretching</li>
</ul>
<b>Thursday June 22, 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. We may split into a few warm up
groups.<br>
</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 at a comfortable recovery pace.<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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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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