[Triumf-running] TRIUMF Running Group - Week of Aug 28, 2017

[Robert Watt]

Hi Everyone,
*
*Last minute note about running today. Regardless of the heat and light 
smoke we will still be meeting at noon. Make sure you consume sufficient 
water before then.*
****
**Training this Week
Tuesday Aug 29**, 2017* - Reverse ladder workout
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 6, 5, 4, 3, 2, and 1 minutes with 1 minute easy
    walk between
  * 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
  * Run at about 10K pace for 6, 5, 4, 3, 2, and 1 minutes with 1 minute
    jog between each interval.
  * easy jog back to TRIUMF
  * static stretching

*Thursday Aug 31, 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 
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


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