[Triumf-running] TRIUMF Running Group - Week of April 29, 2019

[Robert Watt]

Hi Everyone,

Next goal - Summerfast 10K
Last year we had a great time with the TRIUMF team at the Summerfast 10K event at Stanley Park. Do consider joining the TRIUMF team for this year's Saturday July 20th event.
You can register at https://raceroster.com/events/2019/20288/2019-vfac-summerfast-10km and add yourself to the TRIUMF team. The cost is $35 up to May 30th. It increases to $40 after that.
I am hoping many of you will join us.

Training this Week
Tuesday April 30, 2019 - Hill Work
Meet at 12:00 outside the Badge Room

  *   Jog to the junction of Huckleberry and Hemlock trails
  *   dynamic stretching
  *   Run up Huckleberry trail hard about 8 or 10 times with easy jogs back down.
  *   Alternatively, there is a flatter hill on the path to the right that can be used.
  *   easy jog back to TRIUMF
  *   static stretching
Thursday May 2, 2019 -  Tempo run
Meet at 12:00 outside the Badge Room

  *   Easy run for 10 minutes.
  *   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.
  *   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 75 to 85 minutes long with 15 minutes at a harder effort near the end of 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.
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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