[Triumf-running] TRIUMF Running Group - Week of Sept 10, 2018

[Robert Watt]

Hi Everyone,

It looks like we need to adjust the running wear. May have to put on the extra layer. Although I think all of you will agree that running in the cooler damp air is better than the heat and smoke.
This coming Saturday the East Side 10K is happening. Good luck to all of you participating in it. If you are racing this weekend, do make the Thursday run a light one.


Training this Week
Tuesday  Sept 11, 2018 - short intervals
Meet at 12:00 outside the Badge Room

  *   Jog to the track at Wesbrook and 16th
  *   dynamic stretching
  *   Do 400m repeats at 10K pace or slightly faster with 200m jogs between each one. Continue for 25 minutes.
  *   easy jog back to TRIUMF
  *   static stretching
Thursday  Sept 13, 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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