[Triumf-running] TRIUMF Running Group - Week of Mar 6, 2017

[Robert Watt]

Hi Everyone,*
*
*Working around the weather conditions this year
*This has been an exceptional year with respect to snow and ice and it 
has impacted on the running community's abilities to maintain effective 
running routines. I appears this is not over so how can one cope with 
this? Firstly, consider going out regardless of how ugly the weather is. 
Of course, do exercise caution and use the 5 minute challenge. Get out 
there and run for at least 5 minutes. If at the end of 5 minutes you 
really don't want to be out there, go back inside. Most likely you will 
continue with your full run. Consider going to a pool to swim laps or do 
pool running. Pool running is a very effective non-impact activity often 
used during injury recovery but it is also great cross training. Have a 
quick look at "pool running" on Google. Set up a bike on a trainer at 
home or get a bicycle machine. If you can't get out and you don't have 
the bike equipment, then do a runner's strength training work out. There 
are many good work outs described on the web. Also consider doing yoga. 
There are also good "yoga for runners" routines on the web.

I hope all of you can keep up the training, not just for the Sun Run but 
to keep yourself strong and healthy for many years to come.


*Training this Week
Tuesday Mar 7**, 2017* - short intervals
Meet at 12:00 outside the Badge Room

  * jog to west end of Imperial Trail
  * dynamic stretching
  * 10 or 12 one minutes repeats at your current 5k pace (not sprinting)
    with one minute rests.
  * easy jog back to TRIUMF
  * stretching

*Thursday Mar 9, 2017* - Tempo run.

  * 10 minute easy run as a group then gradually increase pace for the
    next 12.5 minutes to be at half marathon pace or faster pace near
    the mid-way time. Turn direction at 22.5 minutes and maintain the
    pace for the next 12.5 minutes. At 35 minutes, meet up with the rest
    of the group and do an easy jog back to TRIUMF.
  * Stretching for everyone.

*Weekend Runs*
Although we do not have an organized run together, do try to get out for 
long easy runs on weekends. These are extremely beneficial for building 
your running body. The long run should be at a pace that you can 
maintain for over an hour. You should be able to speak without 
struggling. Do try to find a well-matched running partner to help keep 
your pace in check. Consider carrying a water bottle and an energy snack.

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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