[Triumf-running] TRIUMF Running Group - Week of Aug 21, 2017

[Robert Watt]

Hi Everyone,

Yet another amazing week of summer weather is here so do continue to get 
out and enjoy it. I hope to see many of our regulars as well as the 
numerous new runners on our forest runs.*
**
**Training this Week
Tuesday Aug 22**, 2017* - 1k loops
Meet at 12:00 outside the Badge Room

For walkers

  * Walk to the junction of Hemlock and Huckleberry trails
  * Do some dynamic stretches.
  * Walk briskly for 1 loop.
  * Walk back to TRIUMF
  * Consider doing some static stretching after the walk.


For runners

  * Jog to the junction of Hemlock and Huckleberry trails. We may split
    into warm-up groups depending on who joins us.
  * dynamic stretching - everyone together
  * Complete 3 or 4 loops with 1 minute rests between each one.
  * easy jog back to TRIUMF
  * static stretching

*Thursday Aug 24, 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.
  * SOMETHING DIFFERENT TODAY - For the 25 minute fast portion of this
    workout, break it into 5 minutes stages.  Do 5 min fast pace, 5 min
    moderate pace, 5 min fast pace, 5 min moderate pace, and 5 min fast
    pace. Regroup and run easy back to TRIUMF.
  * 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 
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Our Group's webpages: 
http://www.triumf.ca/triumf-social-club/triumf-walk-run-group

Cheers,
Rob


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