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

[David Wang]

Nice job Mel. And, Congrats to Dave's amazing time.      David Wang
On 7/17/2017 6:13 PM, Robert Watt wrote:
> *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.
> 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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