[Triumf-running] TRIUMF Running Group - Week of April 15, 2019

[Robert Watt]

Hi Everyone,

The Sun Run is done. Way to go everyone. I hope all of you enjoyed the event and are pleased with the outcome.

What's up next?
Now that the Sun Run is behind us, we should set a new goal. Last year we assembled a team for the Summerfast 10K race. This is a fun event, much smaller than the Sun Run, which is around Stanley Park.

  *   Mark this date on your calendars - Saturday July 20, 2019. Start time 8:00am.
  *   A TRIUMF team will be created on the registration site in the coming days.
  *   Details are at http://www.summerfast.ca/.

Back to training
If you raced yesterday, do consider taking it easy this week. With the Summerfast event set as a goal, we will follow a training plan similar to the one used on the lead up to the Sun Run. It's not ready yet but will be posted on the Running Group site soon.


Training this Week
Tuesday April 16, 2019 - Short interval speed work
Meet at 12:00 outside the Badge Room

  *   Jog to the west end of Imperial trail
  *   dynamic stretching
  *   Run (1, 2, and 3 minutes) x 3 at 10K pace with 1 minute jogs between each one. Go slower if you have tired legs.
  *   easy jog back to TRIUMF
  *   static stretching
Thursday April 18, 2019 -  Split tempo run
Meet at 12:00 outside the Badge Room

  *   Easy run for 10 minutes.
  *   If you are still recovering from the race - run easy the entire time. Otherwise,
  *   Increase your pace to moderate (half-marathon pace if you know it). Conversation should be challenging but you should not be gasping for air.
  *   At the halfway time, 22.5 minutes, reverse direction and head back the same way.
  *   Ease up on the pace for 2 minutes.
  *   Pick up the pace again and continue until the 35 minute mark.
  *   Regroup and jog back to TRIUMF.
  *   Static stretching for everyone.

Weekend runs - The long run with faster sections.
This week's long run should be 65 to 75 minutes long with 3 x 5 minutes at a harder effort dispersed within the run. It's a good idea to take along something for hydration and energy.

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.
Cycling, hiking, swimming, yoga, are great cross training activities. Basically, keep as active as possible without hurting yourself. The TRIUMF Strength and Stretch classes are an excellent complement to our training. Check out https://www.triumf.ca/triumf-social-club/triumf-stretch-strength.
Please feel free to pass this message along to others at TRIUMF.
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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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