[Triumf-running] TRIUMF Running Group - Week of July 9, 2018

[Robert Watt]

Hi Everyone,

With two week remaining to Summerfast, we need to keep the training at a high level high this week and then look forward to easy runs next week.
Tuesday's workout consists of short intervals. These should be run a bit faster than your 10K pace. The goal is to increase your thresholds and to also develop running form. It is important to run strong yet relaxed. Here are some tips to consider:

  *   Run tall.
  *   Keep shoulders down and relaxed.
  *   Keep your hands loosely clasped.
  *   Elbows should have about a 90 degree bend.
  *   Arm motion should be moving forward/backward. Avoid side motion. Hands should not cross the centre line of your body.
  *   Run lightly. Try to minimize the sound of your steps.

On Thursday we will do a split temp run of 3 x 8 mins at bit slower than 10K pace.

Training this Week
Tuesday July 10, 2018 - 90 sec intervals
Meet at 12:00 outside the Badge Room

For walkers

  *   Walk to the west end of Imperial Trail
  *   Do some dynamic stretches.
  *   Walk briskly for 90 second then easy for 60 seconds. Repeat 10 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 west end of Imperial Trail
  *   dynamic stretching
  *   Run at slightly faster than 10K pace for  90 second then easy for 60 seconds. Repeat 10 times.
  *   easy jog back to TRIUMF
  *   static stretching
Thursday  July 12, 2018 -  Tempo run
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 afterwards
For runners:

  *   Easy run for 10 minutes.
  *   Do 3 x 8 minutes at slightly slower than 10K pace with 1 minute jogs between each one.
  *   At halfway time turn direction to come back the same way.
  *   Regroup and jog back to TRIUMF.
  *   Static stretching for everyone.

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.
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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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