[Triumf-running] TRIUMF Running Group - Week of Feb 12, 2018

[Robert Watt]

Hi Everyone,

I am very pleased that we now have 47 people signed up for the TRIUMF Sun Run team. If you haven't registered yet, do give it some consideration. Although the early bird price cut-off has passed, registration is still open for several more weeks. The cost after the TRIUMF contribution is $46.95.
A common question I receive is about the scoring for the team. The score is the accumulated or averaged time for the first 10 runners on the team. I expect the 10th place will be around 44 minutes. There is no pressure to "do it for the team" if it takes longer to complete the 10K. There may be a bit of pressure on the potential first 10 runners.

Training for the Sun Run
If you are not ready to run a 10K event yet, a Learn-To-Run-10K training program is a great way to build up for it. Jana Thomson has offered to assist anyone at TRIUMF with this.
Also, participating in the Tuesday and Thursday workouts at TRIUMF and combining walking, jogging, and running, will help you reach your goal.

The Tuesday speed workout will provide various sets of intervals which will help your body adapt. This will lead to greater endurance and more speed.
Please feel free to reach out to me if you want information about training plans.

Training this Week
Tuesday Feb 13, 2018 - 1KM loops

Meet at 12:00 outside the Badge Room

For walkers

  *   Walk to the junction of Hemlock and Huckleberry trails
  *   Do some dynamic stretches.
  *   Walking briskly for 1km with a 1 minute easy walk. Repeats as time permits
  *   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 junction of Hemlock and Huckleberry trails
  *   dynamic stretching
  *   4 or 5 1km loops at 10K effort with 1 minute rest between each
  *   easy jog back to TRIUMF
  *   static stretching
Thursday Feb 15, 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

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