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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"><b>Some tips for racing in the Sun Run.<o:p></o:p></b></p>
<ul style="margin-top:0cm" type="disc">
<li class="MsoListParagraph" style="margin-left:0cm;mso-list:l2 level1 lfo5">Assuming you want to finish the race as fast as you can, consider doing the following:<o:p></o:p></li><li class="MsoListParagraph" style="margin-left:0cm;mso-list:l2 level1 lfo5">Have rest days in the week before the race. Avoid hard work outs if you do run or if you participate in other activities.<o:p></o:p></li><li class="MsoListParagraph" style="margin-left:0cm;mso-list:l2 level1 lfo5">It’s OK to run in the week before. Keep it easy. Consider doing moderate strides.<o:p></o:p></li><li class="MsoListParagraph" style="margin-left:0cm;mso-list:l2 level1 lfo5">Try to get plenty of sleep for the few nights before.<o:p></o:p></li><li class="MsoListParagraph" style="margin-left:0cm;mso-list:l2 level1 lfo5">Be mindful of your diet. Eat healthy and stay hydrated.<o:p></o:p></li><li class="MsoListParagraph" style="margin-left:0cm;mso-list:l2 level1 lfo5">Make sure you have everything you need for the race prepared the day before.<o:p></o:p></li></ul>
<p class="MsoNormal"><o:p> </o:p></p>
<p class="MsoNormal"><o:p> </o:p></p>
<p class="MsoNormal">During the race:<o:p></o:p></p>
<ul style="margin-top:0cm" type="disc">
<li class="MsoListParagraph" style="margin-left:0cm;mso-list:l5 level1 lfo6">Try to take the inside lane on all corners.
<o:p></o:p></li><li class="MsoListParagraph" style="margin-left:0cm;mso-list:l5 level1 lfo6">Work with participants that are running at your pace. You can alternate slip streaming positions if there is wind. Not many people get this but it’s worth a try. Push and pull each
other but not physically of course.<o:p></o:p></li><li class="MsoListParagraph" style="margin-left:0cm;mso-list:l5 level1 lfo6">Avoid running hard in the first kilometre. Most people over exert themselves early and have to slow down later. The Georgia St downhill section should feel easy. If not, back off on
the pace.<o:p></o:p></li><li class="MsoListParagraph" style="margin-left:0cm;mso-list:l5 level1 lfo6">Attack any hills with shorter strides and faster cadence.<o:p></o:p></li><li class="MsoListParagraph" style="margin-left:0cm;mso-list:l5 level1 lfo6">Maintain the your effort level as you reach the top of a hill and continue it past the crest.<o:p></o:p></li><li class="MsoListParagraph" style="margin-left:0cm;mso-list:l5 level1 lfo6">Continually check your running form and adjust. Small adjustments can make a big difference. If you feel like you are struggling you will likely see that your running form has deteriorated.<o:p></o:p></li><li class="MsoListParagraph" style="margin-left:0cm;mso-list:l5 level1 lfo6">Typically, most runners start to feel the burn about half way through the race. The psychological part of the race begins here. Maintain your pace and accept that this will be hard.<o:p></o:p></li><li class="MsoListParagraph" style="margin-left:0cm;mso-list:l5 level1 lfo6">At about the 8K mark, shift into race mode. This is the time to dig deep and pick up the effort a bit. This won’t be easy but you can do it.<o:p></o:p></li><li class="MsoListParagraph" style="margin-left:0cm;mso-list:l5 level1 lfo6">As you come off the Cambie St bridge, listen to the people cheering YOU on. Let it motivate you and increase your cadence.<o:p></o:p></li><li class="MsoListParagraph" style="margin-left:0cm;mso-list:l5 level1 lfo6">With a few hundred metres to go, empty the energy tank and pass some of the people ahead of you.<o:p></o:p></li></ul>
<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 April 3, 2018</b> – 400m repeats at the track<br>
Meet at 12:00 outside the Badge Room<br>
<br>
<o:p></o:p></p>
<ul type="disc">
<li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l0 level1 lfo2">
Jog to the track at Wesbrook and 16th<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;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;mso-list:l0 level1 lfo2">
Do 400m (one loop of the track) repeats with 30 to 60 seconds rests between. Continue for 25 minutes. Do these at 10k to 5k pace<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;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;mso-list:l0 level1 lfo2">
static stretching<o:p></o:p></li></ul>
<p class="MsoNormal"><b>Thursday April 5 2018</b> - Tempo run<br>
Meet at 12:00 outside the Badge Room<br>
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<o:p></o:p></p>
<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">
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;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>
<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"><o:p> </o:p></p>
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