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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">There are five weeks remaining to prepare for the Sun Run. For the past several weeks the Tuesday speed sessions have been hard. I recommend a recovery week this week then resume the hard workout after that . Here is what you can expect:<o:p></o:p></p>
<p class="MsoNormal">Week of Mar 19 – Recovery week. Easy strides on Tuesday and easy tempo.<o:p></o:p></p>
<p class="MsoNormal">Week of Mar 26<sup> </sup> – Challenging long intervals. Fast tempo run.<o:p></o:p></p>
<p class="MsoNormal">Week of Apr 2 - Challenging short intervals. Fast tempo run.<o:p></o:p></p>
<p class="MsoNormal">Week of Apr 9 – Challenging long intervals. Fast tempo run.<o:p></o:p></p>
<p class="MsoNormal">Week of Apr 16 – Recovery week before the race. Easy runs with strides.<o:p></o:p></p>
<p class="MsoNormal"><o:p> </o:p></p>
<p class="MsoNormal"><b>What are strides?<o:p></o:p></b></p>
<p class="MsoNormal">Strides are very short speed intervals. They are short enough that the heart rate does not climb much but you are forced to run with a high cadence and long stride. This helps your muscles and joints adapt to high speed running without
going into threshold levels.<o:p></o:p></p>
<p class="MsoNormal">A stride starts from the easy pace through an acceleration to a fast pace. Count 20 steps of one foot they reduce the speed back to the easy pace. Do this about once per minute throughout the easy run. It is important to go easy between
each stride so that your heart rate stays low. If you feel you are working hard then ease up a bit. This is a recovery week activity and the goal is to avoid stressing your body.<o:p></o:p></p>
<p class="MsoNormal"><o:p> </o:p></p>
<p class="MsoNormal"><o:p> </o:p></p>
<p class="MsoNormal"><b>Training this Week<br>
Tuesday Mar 20, 2018</b> – Easy run with strides<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;mso-list:l4 level1 lfo1">
Walk to the west end of Imperial Trail<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l4 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;mso-list:l4 level1 lfo1">
Walk at a moderate pace and walk fast for about 15 seconds every minute.<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l4 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;mso-list:l4 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;mso-list:l1 level1 lfo2">
Jog to the west end of Imperial Trail<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l1 level1 lfo2">
dynamic stretching <o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l1 level1 lfo2">
Run at an easy pace back and forth along Imperial Trail. <o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l1 level1 lfo2">
Every minute, do one stride consisting of 20 steps per foot.<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l1 level1 lfo2">
Continue this for 25 minutes.<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l1 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;mso-list:l1 level1 lfo2">
static stretching<o:p></o:p></li></ul>
<p class="MsoNormal"><b>Thursday Mar 22, 2018</b> - Easy tempo run<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;mso-list:l2 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;mso-list:l2 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;mso-list:l2 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;mso-list:l3 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;mso-list:l3 level1 lfo4">
Increase your pace to a moderate pace. This is typically your marathon pace.<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l3 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;mso-list:l3 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;mso-list:l3 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;mso-list:l3 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>
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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>
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