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Hi Everyone,<br>
<br>
Yet another amazing week of summer weather is here so do continue to
get out and enjoy it. I hope to see many of our regulars as well as
the numerous new runners on our forest runs.<b><br>
</b><b><br>
</b><b>Training this Week<br>
Tuesday Aug 22</b><b>, 2017</b> - 1k loops<br>
Meet at 12:00 outside the Badge Room<br>
<br>
For walkers<br>
<ul>
<li>Walk to the junction of Hemlock and Huckleberry trails<br>
</li>
<li>Do some dynamic stretches.</li>
<li>Walk briskly for 1 loop.<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 junction of Hemlock and Huckleberry trails. We may
split into warm-up groups depending on who joins us.<br>
</li>
<li>dynamic stretching - everyone together<br>
</li>
<li>Complete 3 or 4 loops with 1 minute rests between each one.<br>
</li>
<li>easy jog back to TRIUMF</li>
<li>static stretching</li>
</ul>
<b>Thursday Aug 24, 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>SOMETHING DIFFERENT TODAY - For the 25 minute fast portion of
this workout, break it into 5 minutes stages. Do 5 min fast
pace, 5 min moderate pace, 5 min fast pace, 5 min moderate pace,
and 5 min fast pace. Regroup and run easy back to TRIUMF.<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>
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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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