<html>
<head>
<meta http-equiv="content-type" content="text/html;
charset=windows-1252">
</head>
<body text="#000000" bgcolor="#FFFFFF">
Hi Everyone,<br>
<br>
In order to become stronger and faster it is necessary to push the
limits of running and walking. So this week I suggest doing some
hill work. Keeping in mind the topic of injury recovery and
prevention in last week's email, we need to do some workouts at a
harder level but not too hard. Hill repeats do put more strain on
muscles and tendons than do flat surface runs. They also increase
the cardio effort. This will cause your body to adapt and hence
become stronger. It is a workout that all performance runners
perform regularly because it is so effective. Even if you don't push
really hard, you will still benefit from the hill workouts. <br>
People doing this as a walking exercise will also find it very
beneficial.<br>
<br>
<b>Training this Week<br>
Tuesday Oct 31</b><b>, 2017</b> - Hill repeats<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 up the hill and back down easily. Repeat several
times as time allows<br>
</li>
<li>If you are prepared, do some jogging within these 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 junction of Hemlock and Huckleberry trails</li>
<li>dynamic stretching <br>
</li>
<li>Run up the hill and jog back down. Repeat 6 to 8 times. Don't
start too hard. Save it for the last few repeats.<br>
</li>
<li>easy jog back to TRIUMF</li>
<li>static stretching</li>
</ul>
<b>Thursday Nov 2, 2017</b> - tempo run or a longer walk on the
out-and-back course - Weather will dictate route.<br>
Meet at 12:00 outside the Badge Room<br>
<br>
For walkers:<br>
<ul>
<li>Make a plan for a route - need at least 2 people. Rob can help
you define a route.<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
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>
<div class="moz-signature"><br>
<small><span class="style7"></span></small> </div>
<br>
</body>
</html>