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Hi Everyone,<br>
<br>
Now that the smoke and heat is no longer here, I hope more of you
can join us for the run or walk sessions. This week we'll go for the
mile loops which were planned for last week but avoided due to the
environment. <br>
<b> </b><b> </b><b><br>
</b><b>Training this Week<br>
Tuesday Sept 12</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. Confirm plan
with Rob before we start.<br>
</li>
<li>Do some dynamic stretches.</li>
<li>Walk briskly around the one mile loop. Slow it down for a
minute of recovery based on how you feel then resume a brisk
walk.</li>
<li>If you are ready to start jogging, intersperse a few one or
two minute jogging intervals.<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 14, 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
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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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