[Triumf-running] TRIUMF Running Group - Week of April 16, 2018

[Robert Watt]

Hi Everyone,

Sun Run Shirts and Bibs
For those of you running with the TRIUMF Sun Run team you will be able to pick up your shirt and bib on Thursday and Friday this week from my office. That is room 232 in the ISACII building.

Easy Preparation Week
The hard training work for the Sun Run is done. We will meet for the Tuesday and Thursday sessions at the usual place and time. For anyone running in the Sun Run, it is important to reduce the effort levels. You should feel as though you can do more at the end of these sessions.

Some tips for racing in the Sun Run. I posted this a few weeks back but here it is again with a few revisions.
Assuming you want to finish the race as fast as you can, consider doing the following:

  *   Have rest days in the week before the race. Avoid hard work outs if you do run or if you participate in other activities.
  *   It's OK to run in the week before. Keep it easy. Consider doing moderate strides.
  *   Try to get plenty of sleep for the few nights before.
  *   Be mindful of your diet. Eat healthy and stay hydrated.
  *   Make sure you have everything you need for the race prepared the day before.


During the race:

  *   Try to take the inside lane on all corners. This can shave many seconds off your overall time.
  *   Work with participants that are running at your pace. You can alternate slip streaming positions if there is wind. Not many people get this but it's worth a try. Push and pull each other but not physically of course.
  *   Avoid running hard in the first few kilometres. Most people over exert themselves early and have to slow down later. The Georgia St downhill section should feel like a moderate effort. If not, back off on the pace.
  *   Attack any hills with a shorter stride length and faster cadence.
  *   Maintain your effort level as you reach the top of a hill and continue it past the crest.
  *   Continually check your running form and adjust. Small adjustments can make a big difference. If you feel like you are struggling you will likely see that your running form has deteriorated.
  *   Typically, most runners start to feel the burn about half way through the race. The psychological part of the race begins here. Maintain your pace and accept that this will be hard.
  *   At about the 8K mark, shift into race mode. This is the time to dig deep and pick up the effort a bit. This won't be easy but you can do it.
  *   As you come over the Cambie St bridge, listen to the people cheering YOU on. Let it motivate you as you maintain this hard effort.
  *   With a few hundred metres to go, empty the energy tank and pass some of the people ahead of you.
  *   Remember to smile as you approach and cross the finish line. The cameras will be capturing this moment.


Training this Week
Tuesday April 17, 2018 - 30 second intervals at 80% effort
Meet at 12:00 outside the Badge Room


  *   Jog to the west end of Imperial Trail
  *   dynamic stretching
  *   Accelerate to and hold your 10K pace for 30 seconds then ease off for 30 to 60 seconds. Repeat this for 25 minutes.
  *   easy jog back to TRIUMF
  *   static stretching
Thursday April 19 2018 -
Meet at 12:00 outside the Badge Room

  *   Easy run for 10 minutes.
  *   Then increase the pace to a marathon pace. You should still be able to chat.
  *   At the halfway time turn direction to come back the same way.
  *   Maintain this same pace up to the 35 minute mark.
  *   Regroup and jog back to TRIUMF.
  *   Static stretching for everyone.
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 visiting http://lists.triumf.ca/mailman/listinfo/triumf-running
Our Group's webpages: http://www.triumf.ca/triumf-social-club/triumf-walk-run-group

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

-------------- next part --------------
An HTML attachment was scrubbed...
URL: <http://lists.triumf.ca/pipermail/triumf-running/attachments/20180414/b6fd1cd2/attachment-0001.html>