[Triumf-running] TRIUMF Running Group - Week of April 9, 2018

[Robert Watt]

Hi Everyone,

With 2 week remaining before the Sun Run it's time to consider the balance of training and rest. If you have any small injuries, discomforts, or colds, it is better to get more rest. I recommend that you take a few minutes today to make a running related schedule up to April 22nd.
Include in the schedule:

  *   running workouts (speed work, tempo run, long run, strides)
  *   easy recovery runs
  *   other physical activities (cycling, swimming, etc)
  *   rest days with more of them in the last few days
  *   number of hours of sleep especially in the 3 or 4 nights before the race
  *   a daily reminder to reduce stress


All of us can make improvements to our diet. Starting today, eat like you are an athlete and focus on quality.

The harder training will continue this week. You can look forward to easy activities next week.

Training this Week
Tuesday April 10, 2018 - Reverse ladder workout
Meet at 12:00 outside the Badge Room


  *   Jog to the west end of Imperial Trail
  *   dynamic stretching
  *   At 10k pace or slightly faster, run for 6, 5, 4, 3, 2, and 1 minute with 1 minute rests between each interval
  *   easy jog back to TRIUMF
  *   static stretching
Thursday April 10 2018 -  Tempo run
Meet at 12:00 outside the Badge Room


  *   Easy run for 10 minutes.
  *   Increase your pace over the next 5 minutes to your half-marathon pace.
  *   At the halfway time, 22.5 minutes, turn directions to come back the same way.
  *   Maintain the pace or increase it a bit more up to the 35 minute mark.
  *   Regroup with the other runners 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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