[Triumf-running] TRIUMF Running Group - Week of Dec 10, 2018

[Robert Watt]

Hi Everyone,

More sunny and warm weather will make for great running this week (if you are in Maui). For the rest of us, it is best to add a few layers and put up with the puddles.
We will continue with the endurance building this week. In January, we can shift to the speed development training.

Training this Week
Tuesday Dec 11, 2018 - ladder work out
Meet at 12:00 outside the Badge Room

  *   Jog to the west end of Imperial trail
  *   dynamic stretching
  *   Run 2, 3, 3, 4, 4, and 5 minutes at 10K pace with 1 minutes easy jogs.
  *   easy jog back to TRIUMF
  *   static stretching
Thursday Dec 13, 2018 -  Tempo run
Meet at 12:00 outside the Badge Room

  *   Easy run for 10 minutes.
  *   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 - The long easy run.
This week's long run should be 75 to 85 minutes long with the last 10 minutes at a harder effort. It's a good idea to take along something for hydration and energy.

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.
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Our Group's webpages: http://www.triumf.ca/triumf-social-club/triumf-walk-run-group

Cheers,
Rob



Robert Watt
Group Leader - Information & Systems Technology 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> @TRIUMFLab

4004 Wesbrook Mall
Vancouver BC V6T 2A3 Canada

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