[Triumf-running] TRIUMF Running Group - Week of Aug 6 and 13, 2018

[Robert Watt]

Hi Everyone,

I will be away from the office for the next few weeks so I am providing you with recommended workouts during that time.
If any of you feel so inclined, feel free to guide the group to and from the workout locations and call out the timings.

For Tuesday Aug 7th, I suggest a short interval workout such as 1, 2, 2, 3, 3, 3, 2, 2, and 1 minutes at 10K pace with 1 minute rests.
Thursday Aug 9th, go with the usual tempo run.

On Tuesday Aug 14th, long intervals will increase will work to improve your stamina. Use the mile loop at the end of Imperial Trail. Go with 3 or 4 x 1 mile at 10K pace with 60 to 90 second rests.
Thursday Aug 16th, go for another tempo run.


Weekend runs - The long easy run.
You will find much benefit from doing a long easy run once per week. The important aspect of this run is the amount of time you put in. The benefits start to kick in after one hour.  If you have not been doing these for a while, make the fist one about 1 hour and extend the time in the following weeks. Limit the week to week increases to 10%. Once you have progressed to 1 1/2 hours, you can add in some moderate intervals or just continue to add more time to the run. Make sure you take along water and energy snacks.

Alternate run days or 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 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

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