[Triumf-running] TRIUMF Running Group - Week of Sept 24, 2018

[Robert Watt]

Hi Everyone,

Another congratulations to the following TRIUMF runners at the Eastside 10K event on Sept 15th.
Rick Maharaj
Brendan Cade
Tamas Revoczi
Asita Perera
Stefan Paul
Robert Watt
... sorry if I missed anyone else.

There are several good running event throughout the fall. It is cross country season so consider giving that a try. There is a MEC event starting at Garry Point Park in Steveston this coming Sunday. It has 5k, 10k, half marathon, and full marathon distances available. I should be there.


Training this Week
Tuesday , Sept 25, 2018 - Pick-a-hill work out
Meet at 12:00 outside the Badge Room

  *   Jog to the junction of Huckleberry and Hemlock trails
  *   dynamic stretching
  *   Choose a hill to run up. Either the steeper Huckleberry Hill or the longer Deer Fern hill or both.
  *   Run up the hill at 5K pace effort, jog back down, and repeat for 25 minutes.
  *   easy jog back to TRIUMF
  *   static stretching
Thursday  Sept 27, 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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