[Triumf-running] TRIUMF Running Group - Week of Feb 5, 2018

[Robert Watt]

Hi Everyone,

This is the last week to get the early bird pricing for the Sun Run. Contact me by Friday if you wish to get the discounted pricing. I will continue accepting registration up to March 16th so you are not out of time yet.

I received a very nice note from Claire David, a previous enthusiastic member of our running group, and she asked that I forward this note along to you. If you wish to reach out to Clair, you can contact her at claire.a.david at gmail.com<mailto:claire.a.david at gmail.com>.

Dear Rob, dear members of the TRIUMF running club,

We're still at the beginning of the year, less than 10% :) so I am taking this occasion to write to you.

I wish you all a great year 2018, with health, serenity and fulfilment!

On my side it's been already one year and a half that I live in Hamburg, where I work as a postdoc at DESY. This is really enriching, I learn so much every day. I am working on different projects so it makes my life extremely busy. Fortunately Hamburg is an enjoyable city, with a lot to offer in cultural and sports events.

As a personal victory from 2017, I joined an amateur female triathlon team (it's like a new family) and we won the local competition of Hamburg's triathlon clubs last summer! That brings a good resolution for 2018: continue doing sports and defend the title!

I am sharing a folding post-card of my vacations in December. Like a good resident of North Germany, I went South, very South, to catch more photons in... Gran Canaria! It was gorgeous to hike there and cycle in the mountains.

It's been three weeks I resumed training and I focus on Hamburg's marathon, end of April. I finished it in 3 hours 48 last year (with hail and wind at the start and end respectively) so I am ambitious and want a sub 3:40 (note: it's flat). So need to prepare that!

What's on the menu for you for 2018?
Of course you guess that I would be delighted to hear from you!
Take care,

Claire


Training this Week
Tuesday Feb 6, 2018 - Short intervals
(6 x 1 min with 30 sec rests) + (4 x 2 min with 1 min rests) + (3 x 1min with 30 sec rests) = a tough workout.

Meet at 12:00 outside the Badge Room

For walkers

  *   Walk to the west end of Imperial Trail
  *   Do some dynamic stretches.
  *   Following the above timing, walk briskly for the fast 1 and 2 min intervals, walk easily on the rests.
  *   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
  *   Following the above timing, run at 10K pace for the 1 and 2 min. intervals and jog during the rests.
  *   easy jog back to TRIUMF
  *   static stretching
Thursday Feb 8, 2018 -  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.
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


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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