[Triumf-running] TRIUMF Running Group - Week of July 23, 2018

[Jim Hanlon]

Congratulations!!

From: Triumf-running <triumf-running-bounces at trmail.triumf.ca> On Behalf Of Robert Watt
Sent: Monday, July 23, 2018 3:49 PM
To: triumf-running at trmail.triumf.ca
Subject: [Triumf-running] TRIUMF Running Group - Week of July 23, 2018

Hi Everyone,

Congratulations to everyone who participated in the Summerfast 10K race on Saturday. Even though we had several very good placements and some PBs were set it wasn't quite enough to take the trophy away from the powerful run group teams such as Mile2Marathon or the West Van Run Crew. We were competing against high caliber teams and should be proud that we rank very close to them. A big KUDOS to everyone. The VFAC club did not disappoint. Sooooo many goodies were available after the race. I suspect most of us consumed more calories than we burned in the race.

[cid:image001.jpg at 01D422A3.FEAE81D0]


Heat warning
Be mindful of the heat this week. We will run inside the forest which does help but running hard in these conditions can be challenging. Make sure your are well hydrated before runs. If you find the heat affecting you while running, do slow down.


Training this Week
Tuesday July 24 , 2018 - 1km loops
Meet at 12:00 outside the Badge Room

For walkers

  *   Walk to the junction of Huckleberry and Hemlock trails
  *   Do some dynamic stretches.
  *   Walk briskly around the 1km loop a few times with a minute easy between each loop.
  *   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 Huckleberry and Hemlock trails
  *   dynamic stretching
  *   Run around the 1km loop at 10K pace 3, 4, or 5 times with 1 minute rest between each loop.
  *   easy jog back to TRIUMF
  *   static stretching
Thursday  July 26, 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. 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 - 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.
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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