[Triumf-running] TRIUMF Running Group - Week of Nov 27, 2017

[Robert Watt]

Hi Everyone,

It's time to work on your aerobic foundation for running. Generally this means doing the longer runs and longer interval workouts. Establishing a strong aerobic foundation makes the body better at adapting to the faster (anaerobic) workouts which will follow in the coming months. There are numerous other benefits as well. I strongly recommend keeping the focus on the slower and longer work outs for the next two months. With this in mind, today's workout consists of long intervals.

Training this Week
Tuesday Nov 28, 2017 - Long intervals
Meet at 12:00 outside the Badge Room

For walkers

  *   Walk to the west end of Imperial Trail
  *   Do some dynamic stretches.
  *   Walk briskly for 5 minutes, 5 times, with 1 minute easy walks between each interval
  *   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 west end of Imperial Trail
  *   dynamic stretching
  *   5 x 5 minutes at 10K pace (or slightly less) with 1 minute jogs between each interval
  *   easy jog back to TRIUMF
  *   static stretching
Thursday Nov 30, 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.
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Cheers,
Rob


Robert Watt
Group Leader IST Windows Team
t (604) 222.7477
watt at triumf.ca<mailto:watt at triumf.ca>
TRIUMF Canada's particle accelerator centre
www.triumf.ca<http://www.triumf.ca>
4004 Wesbrook Mall
Vancouver BC V6T 2A3 Canada

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