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Hi Everyone,<br>
<br>
Before you get locked into busy fall schedules do reserve some time
for physical activity. Make sure you give yourself recurring
appointments with the outdoors. Mark it in your calendar starting
this week. <br>
<br>
The smoke has cleared finally and we can once again enjoy the fresh
air. This week's Tuesday run will cause you to be pulling in plenty
of it. How does a set of twelve 90 second repeats sound? This type
of effort is designed to lengthen and strengthen muscles as well as
improve running form and improve your speed. It is important to run
at a pace above your comfortable level but not too hard. If you have
not been doing speed work for a while, do keep the effort at a
moderate or slightly above easy level.<b><br>
</b><b><br>
</b><b>Training this Week<br>
Tuesday Aug 15</b><b>, 2017</b> - 90 second repeats<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>Walk briskly for 90 seconds then easy for 60 seconds. Repeat
12 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>90 seconds fast then 60 seconds easy - repeat 12 times.
Sprinting can lead to severe Delayed Onset Muscle Soreness
(DOMS) so be conservative.<br>
</li>
<li>easy jog back to TRIUMF</li>
<li>static stretching</li>
</ul>
<b>Thursday Aug 17, 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. The Council Trail route is preferred.<br>
</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
beneficial period. 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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