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

[Robert Watt]

Hi Everyone,

I hope everyone has recovered from the Sun Run and is ready to get back out on the trails.
Now is  great time for anyone wishing to get started or re-started into running to join us on the Tuesday and Thursday runs. It will be great if we can get a group of people that can work together on a running build up program. If there is interest, I will define the program.

Some of our TRIUMF colleagues will be participating in the BMO run on May 6th. Here's wishing them all the best.
David Morrissey
Isaac Earle
Tamas Revoczi
There may be a few more. I will provide an update next week.


Rob

Training this Week
Tuesday May 1, 2018 - 1km intervals
Meet at 12:00 outside the Badge Room

For walkers

  *   Walk to the junction of Hemlock and Huckleberry trails
  *   Walk briskly around the 1km loop one or two 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 Hemlock and Huckleberry trails
  *   dynamic stretching
  *   Run 4 or 5 1km loops at 10k pace with 1 minute rest between each
  *   easy jog back to TRIUMF
  *   static stretching
Thursday May 3, 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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