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<body lang="EN-US" link="blue" vlink="purple">
<div class="WordSection1">
<p class="MsoNormal"><span style="color:#1F497D">Will anyone be running this afternoon?<o:p></o:p></span></p>
<p class="MsoNormal"><span style="color:#1F497D"><o:p> </o:p></span></p>
<div>
<div style="border:none;border-top:solid #E1E1E1 1.0pt;padding:3.0pt 0in 0in 0in">
<p class="MsoNormal"><b>From:</b> Triumf-running [mailto:triumf-running-bounces@trmail.triumf.ca]
<b>On Behalf Of </b>Robert Watt<br>
<b>Sent:</b> Monday, March 19, 2018 12:29 PM<br>
<b>To:</b> triumf-running@trmail.triumf.ca<br>
<b>Subject:</b> [Triumf-running] TRIUMF Running Group - Week of March 19, 2018<o:p></o:p></p>
</div>
</div>
<p class="MsoNormal"><o:p> </o:p></p>
<p class="MsoNormal"><span lang="EN-CA">Hi Everyone,</span><span lang="EN-CA" style="mso-fareast-language:EN-CA"><o:p></o:p></span></p>
<p class="MsoNormal"><span lang="EN-CA"><o:p> </o:p></span></p>
<p class="MsoNormal"><span lang="EN-CA">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></span></p>
<p class="MsoNormal"><span lang="EN-CA">Week of Mar 19 – Recovery week. Easy strides on Tuesday and easy tempo.<o:p></o:p></span></p>
<p class="MsoNormal"><span lang="EN-CA">Week of Mar 26<sup> </sup> – Challenging long intervals. Fast tempo run.<o:p></o:p></span></p>
<p class="MsoNormal"><span lang="EN-CA">Week of Apr 2 - Challenging short intervals. Fast tempo run.<o:p></o:p></span></p>
<p class="MsoNormal"><span lang="EN-CA">Week of Apr 9 – Challenging long intervals. Fast tempo run.<o:p></o:p></span></p>
<p class="MsoNormal"><span lang="EN-CA">Week of Apr 16 – Recovery week before the race. Easy runs with strides.<o:p></o:p></span></p>
<p class="MsoNormal"><span lang="EN-CA"><o:p> </o:p></span></p>
<p class="MsoNormal"><b><span lang="EN-CA">What are strides?<o:p></o:p></span></b></p>
<p class="MsoNormal"><span lang="EN-CA">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></span></p>
<p class="MsoNormal"><span lang="EN-CA">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></span></p>
<p class="MsoNormal"><span lang="EN-CA"><o:p> </o:p></span></p>
<p class="MsoNormal"><span lang="EN-CA"><o:p> </o:p></span></p>
<p class="MsoNormal"><b><span lang="EN-CA">Training this Week<br>
Tuesday Mar 20, 2018</span></b><span lang="EN-CA"> – Easy run with strides<br>
Meet at 12:00 outside the Badge Room<br>
<br>
For walkers<o:p></o:p></span></p>
<ul type="disc">
<li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l3 level1 lfo1">
<span lang="EN-CA">Walk to the west end of Imperial Trail<o:p></o:p></span></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l3 level1 lfo1">
<span lang="EN-CA">Do some dynamic stretches.<o:p></o:p></span></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l3 level1 lfo1">
<span lang="EN-CA">Walk at a moderate pace and walk fast for about 15 seconds every minute.<o:p></o:p></span></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l3 level1 lfo1">
<span lang="EN-CA">Walk back to TRIUMF<o:p></o:p></span></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l3 level1 lfo1">
<span lang="EN-CA">Consider doing some static stretching after the walk.<o:p></o:p></span></li></ul>
<p class="MsoNormal"><span lang="EN-CA"><br>
For runners<o:p></o:p></span></p>
<ul type="disc">
<li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l0 level1 lfo2">
<span lang="EN-CA">Jog to the west end of Imperial Trail<o:p></o:p></span></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l0 level1 lfo2">
<span lang="EN-CA">dynamic stretching <o:p></o:p></span></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l0 level1 lfo2">
<span lang="EN-CA">Run at an easy pace back and forth along Imperial Trail. <o:p>
</o:p></span></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l0 level1 lfo2">
<span lang="EN-CA">Every minute, do one stride consisting of 20 steps per foot.<o:p></o:p></span></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l0 level1 lfo2">
<span lang="EN-CA">Continue this for 25 minutes.<o:p></o:p></span></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l0 level1 lfo2">
<span lang="EN-CA">easy jog back to TRIUMF<o:p></o:p></span></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l0 level1 lfo2">
<span lang="EN-CA">static stretching<o:p></o:p></span></li></ul>
<p class="MsoNormal"><b><span lang="EN-CA">Thursday Mar 22, 2018</span></b><span lang="EN-CA"> - Easy tempo run<br>
Meet at 12:00 outside the Badge Room<br>
<br>
For walkers:<o:p></o:p></span></p>
<ul type="disc">
<li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l1 level1 lfo3">
<span lang="EN-CA">Make a plan for a route - need at least 2 people. Rob can help you define a route.<o:p></o:p></span></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l1 level1 lfo3">
<span lang="EN-CA">Maintain a moderate pace for the entire 30 or 45 minute walk<o:p></o:p></span></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l1 level1 lfo3">
<span lang="EN-CA">Static stretching<o:p></o:p></span></li></ul>
<p class="MsoNormal"><span lang="EN-CA">For runners:<o:p></o:p></span></p>
<ul type="disc">
<li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l2 level1 lfo4">
<span lang="EN-CA">Easy run for 10 minutes. We may split into a few warm up groups.<o:p></o:p></span></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l2 level1 lfo4">
<span lang="EN-CA">Increase your pace to a moderate pace. This is typically your marathon pace.<o:p></o:p></span></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l2 level1 lfo4">
<span lang="EN-CA">At the halfway time turn direction to come back the same way.<o:p></o:p></span></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l2 level1 lfo4">
<span lang="EN-CA">Maintain the pace up to the 35 minute mark.<o:p></o:p></span></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l2 level1 lfo4">
<span lang="EN-CA">Regroup and jog back to TRIUMF.<o:p></o:p></span></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l2 level1 lfo4">
<span lang="EN-CA">Static stretching for everyone. <o:p></o:p></span></li></ul>
<p><b><span lang="EN-CA">Weekend runs</span></b><span lang="EN-CA"><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></span></p>
<p><b><span lang="EN-CA">Alternate run days or do cross training</span></b><span lang="EN-CA"><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></span></p>
<p class="MsoNormal"><span lang="EN-CA">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></span></p>
<p class="MsoNormal"><span lang="EN-CA"><o:p> </o:p></span></p>
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<p class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto"><b><span lang="EN-CA" style="font-size:12.0pt;font-family:"Arial",sans-serif;mso-fareast-language:EN-CA">Robert Watt</span></b><span lang="EN-CA" style="font-size:12.0pt;font-family:"Arial",sans-serif;mso-fareast-language:EN-CA"><br>
</span><b><span lang="EN-CA" style="font-size:9.0pt;font-family:"Arial",sans-serif;mso-fareast-language:EN-CA">Group Leader IST Windows Team</span></b><span lang="EN-CA" 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 lang="EN-CA" 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 lang="EN-CA" style="font-size:12.0pt;font-family:"Arial",sans-serif;color:#009FDF;mso-fareast-language:EN-CA">TRIUMF</span></b><span lang="EN-CA" style="font-size:7.5pt;font-family:"Arial",sans-serif;color:#009FDF;mso-fareast-language:EN-CA">
</span><span lang="EN-CA" style="font-size:9.0pt;font-family:"Arial",sans-serif;color:#009FDF;mso-fareast-language:EN-CA">Canada's particle accelerator centre</span><span lang="EN-CA" style="font-size:12.0pt;font-family:"Arial",sans-serif;mso-fareast-language:EN-CA"><br>
</span><b><span lang="EN-CA" 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 lang="EN-CA" 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 lang="EN-CA" 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>
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