[Triumf-running] TRIUMF Walking and Running Group - Week of Dec 7, 2015

[Robert Watt]

Hi Everyone

*Running with speed.*
This week's 400m repeat workout can be a tough one. For those of you 
running regularly, you can do these slightly faster than your 5K pace. 
As the workout progresses it will be more difficult to maintain this 
pace. Be forewarned, this will make your muscles sore for a few days if 
you are not accustomed to running at a fast pace. Be willing to run 
these at a slower pace if you are not ready.
The benefit of doing this workout is improvement in running economy. 
Your body will adapt and use oxygen more efficiently. You will also 
improve your running form.

*Vancouver Sun Run April 17, 2016*
Registration with the TRIUMF Sun Run Team will start in early January. 
Time to lace up and start training or ramp up the training. Looking 
forward to seeing  great team in 2016.

*Training this week*

*Tuesday - Dec 8, 2015* - 400m repeats at the track
Meet at 12:00 outside the badge room

Runners

  * easy warm up jog to track at 16th and Wesbrook Mall
  * dynamic stretching
  * 5, 6, or more 400m repeats at 10K pace or faster with 200m recovery jogs
  * warm down jog back to TRIUMF
  * stretching at TRIUMF

Walkers and Walk/runners

  * walk to the above destination (this can be modified)
  * stretching
  * power walking or jogging for each
  * back to TRIUMF
  * stretching at TRIUMF

*Thursday Dec 10, 2015* - 45 minute tempo run. Route will be determined 
at start time.
Meet at 12:00 outside the Badge Room

  * 10 min at an easy pace
  * Runners: for 25 minutes, gradually increase from an easy pace to a
    faster pace near the end and switching direction at 12.5 minutes.
  * For walkers/joggers: alternating paces for 25 minutes.
  * 10 min easy pace back to TRIUMF
  * post run stretching

Please feel free to pass this message along to others at TRIUMF.
If you prefer to not receive these emails, you can remove yourself by 
visiting http://lists.triumf.ca/mailman/listinfo/triumf-running
Our Group's webpages: 
http://www.triumf.ca/triumf-social-club/triumf-walk-run-group

Cheers,
Rob

<mailto:watt at triumf.ca>
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