[Triumf-running] TRIUMF Running Group - Week of March 19, 2018

[Luke Paulson]

Will anyone be running this afternoon?

From: Triumf-running [mailto:triumf-running-bounces at trmail.triumf.ca] On Behalf Of Robert Watt
Sent: Monday, March 19, 2018 12:29 PM
To: triumf-running at trmail.triumf.ca
Subject: [Triumf-running] TRIUMF Running Group - Week of March 19, 2018

Hi Everyone,

There are five weeks remaining to prepare for the Sun Run. For the past several weeks the Tuesday speed sessions have been hard. I recommend a recovery week this week then resume the hard workout after that . Here is what you can expect:
Week of Mar 19 - Recovery week. Easy strides on Tuesday and easy tempo.
Week of Mar 26   - Challenging long intervals. Fast tempo run.
Week of Apr 2 - Challenging short intervals. Fast tempo run.
Week of Apr 9 - Challenging long intervals. Fast tempo run.
Week of Apr 16 - Recovery week before the race. Easy runs with strides.

What are strides?
Strides are very short speed intervals. They are short enough that the heart rate does not climb much but you are forced to run with a high cadence and long stride. This helps your muscles and joints adapt to high speed running without going into threshold levels.
A stride starts from the easy pace through an acceleration to a fast pace. Count 20 steps of one foot they reduce the speed back to the easy pace. Do this about once per minute throughout the easy run. It is important to go easy between each stride so that your heart rate stays low. If you feel you are working hard then ease up a bit. This is a recovery week activity and the goal is to avoid stressing your body.


Training this Week
Tuesday Mar 20, 2018 - Easy run with strides
Meet at 12:00 outside the Badge Room

For walkers

  *   Walk to the west end of Imperial Trail
  *   Do some dynamic stretches.
  *   Walk at a moderate pace and walk fast for about 15 seconds every minute.
  *   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 an easy pace back and forth along Imperial Trail.
  *   Every minute, do one stride consisting of 20 steps per foot.
  *   Continue this for 25 minutes.
  *   easy jog back to TRIUMF
  *   static stretching
Thursday Mar 22, 2018 -  Easy 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
For runners:

  *   Easy run for 10 minutes. We may split into a few warm up groups.
  *   Increase your pace to a moderate pace. This is typically your marathon pace.
  *   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
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 run days 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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