[Triumf-running] TRIUMF Running Group - Week of July 17, 2017

[Robert Watt]

*Congratulations to our fellow runners at the Summer Fast 10K event in 
Stanley Park
*Mel Good had a solid run after nursing an injury for the past many 
months. It's great to see him recovering.
David Morrissey had another great race on Saturday. With a finishing 
time of 32:24, he placed 6th overall, 1st in his age group, and 1st in 
the masters category.*
**

****Training this Week
Tuesday July 18**, 2017* - long repeats
Meet at 12:00 outside the Badge Room

For walkers

  * Walk to the west end of Imperial trail
  * Do some dynamic stretches.
  * Brisk walk for five 4 minute repeats along Imperial Trail with 1
    minute of easy walk in between. Do consider mixing in some short
    easy jogs.
  * 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
  * 5 x 4minute repeats with 1 minute rests.
  * easy jog back to TRIUMF
  * static stretching

*Thursday July 20, 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.
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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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