[Triumf-running] TRIUMF Running Group - Week of Jan 21, 2019

[Robert Watt]

Hi Everyone,

Sign up for the TRIUMF Sun Run Team.
The Vancouver Sun Run will be on Sunday April 14, 2019. The TRIUMF team is welcoming TRIUMF staff, immediate family, and students to participate.
Your cost, after the TRIUMF Social Club contribution of $15 per person, is $34 if registered by Feb 15th. From Feb 16th up to March 8th the cost is $44. Prices do not include taxes and processing fee.
To start the sign up process, contact Robert Watt via email at watt at triumf.ca. Instructions to register online will be provided.


Training this Week
Tuesday Jan 22, 2019 - Hill work.
Meet at 12:00 outside the Badge Room

  *   Jog to the junction of Huckleberry and Hemlock trails
  *   dynamic stretching
  *   Do 8 to 10 hill repeats at 10K effort. Use either the steeper hill on Huckleberry or the less steep but longer Deer Fern trail. You can also alternate between these.
  *   easy jog back to TRIUMF
  *   static stretching
Thursday Jan 24, 2019 -  Tempo run
Meet at 12:00 outside the Badge Room

  *   Easy run for 10 minutes.
  *   Pick up the pace, perhaps marathon pace, and hold it.
  *   At the halfway time, 22.5 minutes, reverse direction and head back the same way.
  *   Continue the same pace 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 at easy pace with 15 minutes faster pace at 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.
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.
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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