[Triumf-running] TRIUMF Running Group - Week of Oct 15, 2018

[Robert Watt]

Hi Everyone,

I was expecting a bit damper weather by this time. This is a nice reprieve from what will be here soon so do get out and enjoy it while it lasts.

Preparing for the Vancouver Sun Run
The Sun Run is still 6 months out but now is a good time to set it as a goal race. The benefit of doing so is to allow for two training programs starting now. By starting a program now for 12 weeks, resting for a bit, then doing another 12 weeks, you can make some serious adaptations to your cardio and muscular systems. If you have not been running much lately, make sure you start slow and build up over the weeks.

Hope to see many of you out for the group runs. Do remember that people wanting to walk or walk/run are very welcome to join in.


Training this Week
Tuesday Oct 16, 2018 - Pyramid workout
Meet at 12:00 outside the Badge Room

  *   Jog to the west end of Imperial trail
  *   dynamic stretching
  *   Run 1, 2, 3, 4, 4, 3, 2, and 1 minutes at 10K pace with 1 min rests
  *   easy jog back to TRIUMF
  *   static stretching
Thursday  Oct 18, 2018 -  Tempo run
Meet at 12:00 outside the Badge Room

  *   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 - Information & Systems Technology 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> @TRIUMFLab

4004 Wesbrook Mall
Vancouver BC V6T 2A3 Canada

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