[Triumf-running] TRIUMF Running Group - Week of Feb 25, 2018

[Robert Watt]

Hi Everyone,

Training location is still uncertain this week due to the condition of the trails. I will scout out Imperial trail to see if it is usable. If you are out there today, you can send me report.


Training this Week
Tuesday Feb 26, 2019 - Pyramid workout
Meet at 12:00 outside the Badge Room

  *   Jog to the west end of Imperial trail (decision will be made Tuesday am)
  *   dynamic stretching
  *   Run 3, 4, 5, 4, 3, and 2 minutes at 10K pace with 1 minute rests (jogs) between each one.
  *   Run (1, 2, and 3 minutes) x 3 at 10K or faster pace with 1 minute jogs between each one.
  *   easy jog back to TRIUMF
  *   static stretching
Thursday Feb 28, 2019 -  Split tempo run (Council trail or Marine Drive route)
Meet at 12:00 outside the Badge Room

  *   Easy run for 10 minutes.
  *   Increase your pace to moderate ( a bit faster than 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 80 to 90 minutes long with 2 x 10  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.
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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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