[Triumf-running] TRIUMF Running Group - Week of March 26, 2018

[Robert Watt]

Hi Everyone,

As part of the build up for the Sun Run, this week's Tuesday speed session will feature the one mile loop at the east end of Imperial Trail.  This is an excellent workout to prepare for a 10K race. Depending on your time, this can be 3 x 2 miles, 6 x 1 mile, 2 x 1 mile + 2 x 2 mile. The goal for the work out is to run 10km at near 10K pace with some short rests in between.  This session will take more than an hour after the warm up and cool down is added in. If you can afford the time, consider doing the loop six times. If your time is limited, try to fit in 3 or 4 loops at least.
I will be doing the 2 x 1 mile + 2 x 2 mile workout. You can join me on this or make your own set.

The rain is supposed to start letting up by noon Tuesday but be prepared for the wet just in case it goes longer.

Training this Week
Tuesday March 27 2018 - 1 mile loops on the Sasamat, Hemlock, Imperial Trails.
Meet at 12:00 outside the Badge Room

For walkers

  *   Walk to the weast end of Imperial Trail
  *   Do some dynamic stretches.
  *   Walk around the loop a few time
  *   If you are prepared, add some jogging to this
  *   Walk back to TRIUMF
  *   Consider doing some static stretching after the walk.

For runners

  *   Jog to the east end of Imperial Trail
  *   dynamic stretching
  *   run the 1 mile loops with 1 or 2 minute rests between each one - Feel free to adjust the number or combination of loops.
  *   easy jog back to TRIUMF
  *   static stretching
Thursday March 29  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
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
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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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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