[Triumf-running] TRIUMF Running Group - Week of Jan 22, 2018

[Robert Watt]

Hi Everyone,

I hope all of you saw the notice about signing up for the Sun Run TRIUMF team. Really hoping many of you will join up.

I am very excited about working with a big group to helping everyone reach their goals. Whether your goal is to crack the 40 minute 10k time, complete your 1st 10K race, or build through a walk run program, the weekly sessions will help you get there.

We have been focusing on longer interval work in order to build up a running base. We will now shift the training to some strength and speed building.

Training this Week
Tuesday Jan 23, 2018 - Hill repeats
Meet at 12:00 outside the Badge Room

For walkers

  *   Walk to the junction of Hemlock and Huckleberry trails
  *   Do some dynamic stretches.
  *   Walk up and down the hill several times.
  *   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
  *   Do 10 or 12 hill repeats with easy jogs downhill.
  *   easy jog back to TRIUMF
  *   static stretching
Thursday Jan 25, 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 same pace or pick it up a bit until 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 days - run 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.
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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 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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