[Triumf-running] TRIUMF Running Group - Week of Aug 14, 2017

[Robert Watt]

Hi Everyone,

Before you get locked into busy fall schedules do reserve some time for 
physical activity. Make sure you give yourself recurring appointments 
with the outdoors. Mark it in your calendar starting this week.

The smoke has cleared finally and we can once again enjoy the fresh air. 
This week's Tuesday run will cause you to be pulling in plenty of it. 
How does a set of twelve 90 second repeats sound? This type of effort is 
designed to lengthen and strengthen muscles as well as improve running 
form and improve your speed. It is important to run at a pace above your 
comfortable level but not too hard. If you have not been doing speed 
work for a while, do keep the effort at a moderate or slightly above 
easy level.*
**
**Training this Week
Tuesday Aug 15**, 2017* - 90 second repeats
Meet at 12:00 outside the Badge Room

For walkers

  * Walk to the west end of Imperial trail
  * Do some dynamic stretches.
  * Walk briskly for 90 seconds then easy for 60 seconds. Repeat 12 times.
  * Walk back to TRIUMF
  * Consider doing some static stretching after the walk.


For runners

  * Jog to the west end of Imperial trail. We may split into warm-up
    groups depending on who joins us.
  * dynamic stretching - everyone together
  * 90 seconds fast then 60 seconds easy - repeat 12 times. Sprinting
    can lead to severe Delayed Onset Muscle Soreness (DOMS) so be
    conservative.
  * easy jog back to TRIUMF
  * static stretching

*Thursday Aug 17, 2017* -  tempo run or a longer walk
Meet at 12:00 outside the Badge Room

For walkers

  * Make a plan for a route in the forest - need at least 2 people. The
    Council Trail route is preferred.
  * Maintain a moderate pace for the entire 30 or 45 minute walk
  * Static stretching


For runners

  * Easy run for 10 minutes. We may split into a few warm up groups.
  * Gradually increase the effort for the next 12.5 minutes, turn back
    and continue to increase the effort until you are running at 10K
    pace at the 35 minute mark.
  * Jog back to TRIUMF at a comfortable recovery pace.
  * Static stretching for everyone.

*Weekend runs*
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.

*Alternate run days or do cross training*
If you want to run more than 3 days a week, do treat the extra runs as 
recovery runs.
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.

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


-------------- next part --------------
An HTML attachment was scrubbed...
URL: <http://lists.triumf.ca/pipermail/triumf-running/attachments/20170814/266fd37b/attachment.html>