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Hi Everyone,<br>
<br>
The Vancouver Sun Run 10K event is over five months away which seems
like a long time. However, it is not that long if you are
considering having a good result and an enjoyable time. I strongly
recommend a slow training build up rather than starting a few months
out or less. The risk of injury becomes quite high if you ramp up
too quickly. <br>
I am certain we can put together another strong corporate team. The
best way for this to happen is to have everyone commit to a smart
training plan. Even if you don't plan on participating in the Sun
Run, a good training plan will help improve your health and make
running more enjoyable.<br>
I will be following up on training objectives and benefits in
upcoming newsletters.<br>
<br>
We will be running in the rain, sunshine, wind, fog, cold, or light
snow. In the event of ice or hazardous conditions, training sessions
can be cancelled.<br>
<br>
Also, do try out the Stretch and Strength class held weekly in the
auditorium. This week it is at 11:30 on Wednesday. It is very good
for improving core strength, balance, and flexibility. I recommend
this for anyone in our run-walk group.<br>
See <a class="moz-txt-link-freetext" href="http://www.triumf.ca/triumf-social-club/triumf-stretch-strength">http://www.triumf.ca/triumf-social-club/triumf-stretch-strength</a><br>
<br>
<b>Training this Week<br>
Tuesday Nov 14</b><b>, 2017</b> - 400m repeats at the track<br>
Meet at 12:00 outside the Badge Room<br>
<br>
For walkers<br>
<ul>
<li>Walk to the track at Wesbrook and 16th<br>
</li>
<li>Do some dynamic stretches.</li>
<li>Walk briskly for 400m (one lap) and easy for 100m. Repeat as
time permits.<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 track at Wesbrook and 16th</li>
<li>dynamic stretching <br>
</li>
<li>400m x 10 or 12 times at 5K pace with 100m or 1min recoveries.<br>
</li>
<li>easy jog back to TRIUMF</li>
<li>static stretching</li>
</ul>
<b>Thursday Nov 16, 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>
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