[Triumf-running] TRIUMF Running Group - Week of July 30, 2018

[Robert Watt]

Hi Everyone,

Next Race?
The East Side 10K in on Saturday Sept 15th. If you wish to test yourself yet again, or just need a goal race, this is a good one to consider.

New workout trail this week
We'll do our speed work on Salish trail this week. We'll be on the south side of Imperial trail.

Also we will change the Thursday run to try cruise intervals. These are similar to long intervals except they are run at tempo pace which is in between the 10K and half marathon pace. The objective of this workout is to find your stamina pace. This is not a speed work out. You should run moderately hard but feel in control.

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Training this Week
Tuesday July 31, 2018 - long repeats
Meet at 12:00 outside the Badge Room

  *   Jog to the junction of Imperial and Salish (south side) trails
  *   dynamic stretching
  *   Do 4 x 5 min repeats at 10K effort with 90 second rests. Adjust for heat.
  *   easy jog back to TRIUMF
  *   static stretching
Thursday  Aug 2, 2018 -  Cruise Intervals
Meet at 12:00 outside the Badge Room

  *   Easy run for 10 minutes.
  *   Using our usual Thursday route and same turn-around time, break up the run into 1km sections with 1 minutes jogs between each section.
  *   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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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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