[Triumf-running] TRIUMF Running Group - Week of June 25, 2018

[Robert Watt]

Hi Everyone,

Scotiabank Half Marathon Results
Several of our TRIUMF runners participated in the half marathon from UBC to Stanley Park on Sunday. This is a great run with its scenic route and excellent post-race party and the weather made it that much better.

Here are the results:
Qun Gee - 1:37:07
Anders Mjos - 1:38:42
Stefan Paul - 1:22:21
Asita Perera - 1:27:34
Rob Watt - 1:29:49


Training this Week
Tuesday June 26, 2018 - 1 km loops
I recommend an easy recover run for people who raced on the weekend.
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 1 km loop a few 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 Huckleberry and Hemlock trails
  *   dynamic stretching
  *   Run around the loop at 10k effort either 4 or 5 times with 1 minute rests between each loop.
  *   easy jog back to TRIUMF
  *   static stretching
Thursday  June 28, 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.
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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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