[Triumf-running] TRIUMF Running Group - Week of July 10, 2017

[Robert Watt]

*Congratulation to our ScotiaBank Vancouver Half Marathon Runners

*In the last announcement, I told you about Stefan Paul's, Julian 
Bolig's, and Qun Gee's great performances at the ScotiaBank Half 
Marathon. I failed to mention another team member's participation. *Ben 
Smith* completed the 21.1k in 1:30:58. Congrats Ben.*

Trying out a new running course this week
*Thanks to David Morrissey for finding a new loop in the forest which we 
can train on. This loop is about 1.3km on good quality pathway. It uses 
the Nature, Sherry Sakamoto (16th ave), Salish, and Cleveland trails.*
**

****Training this Week
Tuesday July 11**, 2017* - forest loops on the new loop
Meet at 12:00 outside the Badge Room

For walkers

  * Walk to the junction of Cleveland and Nature Trails
  * Do some dynamic stretches.
  * Brisk walk during the loops with 2 minutes of easy walk in between.
    Do consider mixing in some short easy jogs.
  * Repeat a few times as time permits.
  * Walk back to TRIUMF
  * Consider doing some static stretching after the walk.


For runners

  * Jog to the junction of Cleveland and Nature Trails. We may split
    into warm-up groups depending on who joins us
  * dynamic stretching - everyone together
  * 3 or 4 1.3km loops at about 10k pace with 1 minutes rest between
    each lap
  * easy jog back to TRIUMF
  * static stretching

*Thursday July 13, 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/20170710/41675523/attachment.html>