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<p class="MsoNormal">Hi Everyone,<span style="mso-fareast-language:EN-CA"><o:p></o:p></span></p>
<p class="MsoNormal"><o:p> </o:p></p>
<p class="MsoNormal">We will be sticking with the theme of base training with longer intervals. So this week we challenge ourselves on the 1km forest trail loops.<o:p></o:p></p>
<p class="MsoNormal"><o:p> </o:p></p>
<p class="MsoNormal"><b>Training this Week<br>
Tuesday Dec 12, 2017</b> – 1km loop<br>
Meet at 12:00 outside the Badge Room<br>
<br>
For walkers<o:p></o:p></p>
<ul type="disc">
<li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;margin-left:0cm;mso-list:l3 level1 lfo1">
Walk to the junction of Huckleberry and Sasamat trails<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;margin-left:0cm;mso-list:l3 level1 lfo1">
Do some dynamic stretches.<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;margin-left:0cm;mso-list:l3 level1 lfo1">
Walk briskly around the loop a few times. Go at a pace that is challenging yet comfortable.<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;margin-left:0cm;mso-list:l3 level1 lfo1">
If you are prepared, do some jogging within these intervals.<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;margin-left:0cm;mso-list:l3 level1 lfo1">
Walk back to TRIUMF<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;margin-left:0cm;mso-list:l3 level1 lfo1">
Consider doing some static stretching after the walk.<o:p></o:p></li></ul>
<p class="MsoNormal"><br>
For runners<o:p></o:p></p>
<ul type="disc">
<li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;margin-left:0cm;mso-list:l0 level1 lfo2">
Jog to the junction of Huckleberry and Sasamat trails<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;margin-left:0cm;mso-list:l0 level1 lfo2">
dynamic stretching <o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;margin-left:0cm;mso-list:l0 level1 lfo2">
4 or 5 loops at 10K pace with 90 seconds rests between each one<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;margin-left:0cm;mso-list:l0 level1 lfo2">
easy jog back to TRIUMF<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;margin-left:0cm;mso-list:l0 level1 lfo2">
static stretching<o:p></o:p></li></ul>
<p class="MsoNormal"><b>Thursday Dec 14, 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:<o:p></o:p></p>
<ul type="disc">
<li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;margin-left:0cm;mso-list:l1 level1 lfo3">
Make a plan for a route - need at least 2 people. Rob can help you define a route.<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;margin-left:0cm;mso-list:l1 level1 lfo3">
Maintain a moderate pace for the entire 30 or 45 minute walk<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;margin-left:0cm;mso-list:l1 level1 lfo3">
Static stretching<o:p></o:p></li></ul>
<p class="MsoNormal">For runners:<o:p></o:p></p>
<ul type="disc">
<li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;margin-left:0cm;mso-list:l2 level1 lfo4">
Easy run for 10 minutes. We may split into a few warm up groups.<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;margin-left:0cm;mso-list:l2 level1 lfo4">
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.<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;margin-left:0cm;mso-list:l2 level1 lfo4">
At the halfway time turn direction to come back the same way.<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;margin-left:0cm;mso-list:l2 level1 lfo4">
Maintain the pace up to the 35 minute mark.<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;margin-left:0cm;mso-list:l2 level1 lfo4">
Regroup and jog back to TRIUMF.<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;margin-left:0cm;mso-list:l2 level1 lfo4">
Static stretching for everyone. <o:p></o:p></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.<o:p></o:p></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.<o:p></o:p></p>
<p class="MsoNormal">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 href="http://lists.triumf.ca/mailman/listinfo/triumf-running">
http://lists.triumf.ca/mailman/listinfo/triumf-running</a><br>
Our Group's webpages: <a 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<o:p></o:p></p>
<p class="MsoNormal"><o:p> </o:p></p>
<p class="MsoNormal"><o:p> </o:p></p>
<p class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto"><b><span style="font-size:12.0pt;font-family:"Arial",sans-serif;mso-fareast-language:EN-CA">Robert Watt</span></b><span style="font-size:12.0pt;font-family:"Arial",sans-serif;mso-fareast-language:EN-CA"><br>
</span><b><span style="font-size:9.0pt;font-family:"Arial",sans-serif;mso-fareast-language:EN-CA">Group Leader IST Windows Team</span></b><span style="font-size:9.0pt;font-family:"Arial",sans-serif;mso-fareast-language:EN-CA"><br>
t (604) 222.7477<br>
<a href="mailto:watt@triumf.ca">watt@triumf.ca</a></span><span style="font-size:12.0pt;font-family:"Arial",sans-serif;mso-fareast-language:EN-CA"><o:p></o:p></span></p>
<p class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto"><b><span style="font-size:12.0pt;font-family:"Arial",sans-serif;color:#009FDF;mso-fareast-language:EN-CA">TRIUMF</span></b><span style="font-size:7.5pt;font-family:"Arial",sans-serif;color:#009FDF;mso-fareast-language:EN-CA">
</span><span style="font-size:9.0pt;font-family:"Arial",sans-serif;color:#009FDF;mso-fareast-language:EN-CA">Canada's particle accelerator centre</span><span style="font-size:12.0pt;font-family:"Arial",sans-serif;mso-fareast-language:EN-CA"><br>
</span><b><span style="font-size:9.0pt;font-family:"Arial",sans-serif;mso-fareast-language:EN-CA"><a href="http://www.triumf.ca">www.triumf.ca</a></span></b><span style="font-size:9.0pt;font-family:"Arial",sans-serif;mso-fareast-language:EN-CA"><o:p></o:p></span></p>
<p class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto"><span style="font-size:9.0pt;font-family:"Arial",sans-serif;mso-fareast-language:EN-CA">4004 Wesbrook Mall<br>
Vancouver BC V6T 2A3 Canada<o:p></o:p></span></p>
<p class="MsoNormal"><o:p> </o:p></p>
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