[Triumf-running] TRIUMF Running Group - Week of Oct 29, 2018

[Robert Watt]

Hi Everyone,

The Sun Run Training Starts Now
This is week # 1 of the first of two training programs leading up to the Vancouver Sun Run. I am preparing schedules for these two programs and hope to post them on the running website soon. I will send an announcement when it is ready.
The first 10 week program is focused on base building. It will include sessions that will develop endurance and improve immunity to injury. This will continue until the 1st week of January.
The second program, which goes for 12 weeks, is focused on speed development. You can expect faster speed workouts and some speed play in the longer runs.

This week will be an easy to moderate effort week. On Tuesday, let's focus on running form. Thursday we continue with our 45 minute runs but not hard. Some walking or jogging is OK too. On the weekend, try to get out for 60 to 70 minutes. You can run the entire time or mix it with walking. Don't focus on distance, just keep moving for the allotted time.

Training this Week
Tuesday Oct 30, 2018 - Short and long repeats
Meet at 12:00 outside the Badge Room

  *   Jog to the west end of Imperial Trail
  *   dynamic stretching
  *   2, 5, 2, 5, 2, and 5 minutes @ 75% effort with 1 minute rests.
  *   easy jog back to TRIUMF
  *   static stretching
Thursday Nov 1,  2018 -  45 minutes run
Meet at 12:00 outside the Badge Room

  *   Easy run for 10 minutes. We may split into a few warm up groups.
  *   Pick up the pace a bit but not hard.
  *   At the halfway time turn direction to come back the same way.
  *   Keep running or walking up to the 35 minute mark.
  *   Regroup and jog back to TRIUMF.
  *   Static stretching for everyone.

Weekend runs - The long easy run.
For Week # 1 start with 60 to 70 minutes of easy running. Mixing in some walking breaks is OK.

Alternate run days and 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.

The TRIUMF Stretch and Strength classes which are coordinated by Beatrice Frank are very beneficial especially to us runners. Check it out at https://www.triumf.ca/triumf-social-club/triumf-stretch-strength.

Please feel free to pass this message along to others at TRIUMF.
If you prefer to not receive these emails, you can remove yourself by visiting http://lists.triumf.ca/mailman/listinfo/triumf-running
Our Group's webpages: http://www.triumf.ca/triumf-social-club/triumf-walk-run-group

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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