[Triumf-running] TRIUMF Running Group - Week of Sept 17, 2018

[Robert Watt]

Hi Everyone,

This past Saturday, several runners from TRIUMF ran in the Eastside 10K race. The damp weather and challenging course made for much conversation but strong results and some laughs afterwards made it worthwhile.

Results are available at https://west.sportstats.ca/display-results.xhtml?raceid=96849

Training this Week
Tuesday Sept 18, 2018 - interval work
Meet at 12:00 outside the Badge Room

  *   Jog to the west end of Imperial Trail
  *   dynamic stretching
  *   (4 x 4 min + 2 x 2 min + 1 min) @ 10K pace with 1 minute easy jog between each interval
  *   easy jog back to TRIUMF
  *   static stretching
Thursday  Sept 20, 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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