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Hi Everyone,<br>
<br>
The weather is still awesome. Make sure get out for a run or walk
today.<br>
<br>
Rob<br>
<br>
<b><br>
</b><b>Training this Week<br>
Tuesday Oct 3</b><b>, 2017</b> - Long Intervals<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 3 x 6 minutes with 2 min easy walk between<br>
</li>
<li>If you are prepared, do some jogging within this 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 west end of Imperial Trail</li>
<li>dynamic stretching - everyone together<br>
</li>
<li>3 x 6 minutes at 10K pace with 2 minutes easy in between.<br>
</li>
<li>easy jog back to TRIUMF</li>
<li>static stretching</li>
</ul>
<b>Thursday Oct 5, 2017</b> - tempo run or a longer walk on the
out-and-back course<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>
For runners:<br>
<ul>
<li>Easy run for 10 minutes. We may split into a few warm up
groups.</li>
<li>Gradually increase your pace over the next 10 minutes to the
point that you can still engage in short conversation but you
are running moderately hard.</li>
<li>At the halfway time turn direction to come back the same way.</li>
<li>Maintain the pace up to the 35 minute mark.<br>
</li>
<li>Regroup and jog 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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