[Triumf-running] TRIUMF Walking and Running Group - Week of Jan 18, 2016

[Robert Watt]

Hi Everyone,

*It's time to prepare for the Sun Run*
With just under 13 weeks to go, it is now time to start preparing. For 
those of you that have been running often recently, then you will likely 
consider a training program such as "Run 10K Faster". However if you 
have not been running for several months, been active but not running, 
or just haven't been doing much exercise for a long time, then seriously 
look at a "Learn to Run" training program.
There are SunRun training programs starting now all over the city to 
guide people. These are good programs and will likely help you meet your 
goals.
OR, you can participate in the TRIUMF Running Group's training sessions. 
The group's focus this spring will be to get people from a reduced 
activity state to running the SunRun as well as helping experienced 
runners become stronger and faster.

Key points to consider when starting a new training program:

  * Start slowly.  The first several weeks need to be gentle. It is very
    easy to cause an injury which will set you back for weeks or months.
  * Increment sensibly. Increase workout intensities by no more than 10%
    per week.
  * Stay committed. Patience is vital while waiting for your body to
    adapt. Don't give up. The improvements will come when you stick to
    the program.
  * Don't cram in missed workouts. If you have to miss a workout
    session, it is better to let it go rather than compressing your
    training days which reduces rest and recovery periods.

*Training Plan on our website - Learn to run 10K*
I have posted a training plan at 
http://www.triumf.ca/triumf-social-club/prepare-run-10k-race for those 
of you just starting to run or returning from a break from running. The 
plan may change a bit in the next few weeks so do check back.

*Race Season has Started*
Mel Good and Rob Watt ran the Steveston Icebreaker 8k race on Sunday. 
Wind and rain were a big factor in performances but we enjoyed it. I 
believe this was a personal best 8k result for Mel.


*Training this week*

*Tuesday - Jan 19, 2015* - One km loops in the forest
Meet at 12:00 outside the badge room

Runners - experienced runners

  * easy warm up jog to the junction of Huckleberry and Hemlock trails
  * dynamic stretching
  * 3 or 4 loops at 10k pace with 2 minute recovery walk/jog.
  * warm down jog back to TRIUMF
  * stretching at TRIUMF

Learning to run group (or restarting)

  * Start with a 5 minute walk then easy run for 1 minute, walk for 2
    minutes, continue to repeat on route to junction, around the loop,
    and back to TRIUMF.
  * stretching at TRIUMF

*Thursday Jan 21, 2016* - 45 minute tempo run. Route will be determined 
at start time.
Meet at 12:00 outside the Badge Room

  * Runners: 10 minute easy run and then for 25 minutes, gradually
    increase from an easy pace to a faster pace near the end and
    switching direction at 12.5 minutes. After 25 minutes, switch to an
    easy run back to TRIUMF.
  * For Learn to run training: 5 minute walk then alternate 1 minute
    easy run with 2 minute walk, and then a 5 minute walk back to TRIUMF
  *   Stretching for everyone.

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





<mailto:watt at triumf.ca>
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