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Hi Everyone,<br>
<b><br>
</b>It is officially time to start the autumn run and walk training
sessions. Why wait for New Year's day to commit to getting fit? Join
us for the two run or walk sessions per week to enjoy all the
benefits that await you.<br>
<br>
The sessions include 45 minutes of speed work on Tuesdays and 45
minutes of endurance training (tempo runs) on Thursdays. The speed
work sessions vary week to week to give your body the challenges it
needs to adapt and improve. This applies to both walking and
running.<b> </b>There will also be some variation applied to the
endurance runs.<b><br>
<br>
</b>The heat and possible smoke may impact this Tuesday's session.
Hydrate well beforehand and consider taking a small water container
to carry with you. I leave it to your discretion to participate if
the smoke levels are high. <b> <br>
</b><b> </b><b><br>
</b><b>Training this Week<br>
Tuesday Sept 5</b><b>, 2017</b> - Mile loops at east end of
Imperial Trail<br>
Meet at 12:00 outside the Badge Room<br>
<br>
For walkers<br>
<ul>
<li>Walk to the <b>east</b> end of Imperial trail<br>
</li>
<li>Do some dynamic stretches.</li>
<li>Walk briskly for around the one mile loop. Slow it down for a
minute of recovery based on how you feel then resume a brisk
walk.<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 <b>east</b> 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>Run at about 10K pace around the one mile loop. Rest for 2
minutes and repeat 1 or 2 more times.<br>
</li>
<li>easy jog back to TRIUMF</li>
<li>static stretching</li>
</ul>
<b>Thursday Sep 7, 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. Rob can help you define a route. 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>Split the tempo into 2 parts. Run the first 12 minutes
slightly slower than 10K pace. <br>
</li>
<li>Ease up for one minute while turning directions half way
through this.</li>
<li>Increase the speed to about your 10K pace for the next 12
minutes - no need to go faster.</li>
<li>Regroup and run easy 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
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. You should be able to converse easily
during these.<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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