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

[Robert Watt]

Hi Everyone,

In order to become stronger and faster it is necessary to push the 
limits of running and walking. So this week I suggest doing some hill 
work. Keeping in mind the topic of injury recovery and prevention in 
last week's email, we need to do some workouts at a harder level but not 
too hard. Hill repeats do put more strain on muscles and tendons than do 
flat surface runs. They also increase the cardio effort. This will cause 
your body to adapt and hence become stronger. It is a workout that all 
performance runners perform regularly because it is so effective. Even 
if you don't push really hard, you will still benefit from the hill 
workouts.
People doing this as a walking exercise will also find it very beneficial.

*Training this Week
Tuesday Nov 7**, 2017* - Reverse ladder workout
Meet at 12:00 outside the Badge Room

For walkers

  * Walk to the junction west end of Imperial trail
  * Do some dynamic stretches.
  * Walk briskly for 6, 5, 4, 3, 2, and 1 minute intervals with easy
    walks between each
  * If you are prepared, do some jogging within these intervals.
  * Walk back to TRIUMF
  * Consider doing some static stretching after the walk.


For runners

  * Jog to the junction of Hemlock and Huckleberry trails
  * dynamic stretching
  * Running at 10K pace, do 6, 5, 4, 3, 2, and 1 minute intervals with
    easy jogs between each
  * easy jog back to TRIUMF
  * static stretching

*Thursday Nov 9, 2017* -  tempo run or a longer walk on the out-and-back 
course - Weather will dictate route.
Meet at 12:00 outside the Badge Room

For walkers:

  * Make a plan for a route - need at least 2 people. Rob can help you
    define a route.
  * 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 your pace over the next 10 minutes to the point
    that you can still engage in short conversation but you are running
    moderately hard.
  * At the halfway time turn direction to come back the same way.
  * Maintain the pace up to the 35 minute mark.
  * Regroup and jog back to TRIUMF.
  * 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. You should be able to converse easily during these.
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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