[Triumf-running] TRIUMF Running Group - Week of June 17, 2019

[Robert Watt]

Hi Everyone,

Summerfast 10K race - Saturday July 20th.
We still have almost 5 weeks to get ready and to sign up for this event if you have not done so already. Make sure you join the TRIUMF team when you sign up. You can invite friends and family so let's see if we can put together a big team.

Easy sessions this week.
If you have been following the training plan you may be feeling the tiredness in your legs. With this in mind, I recommend you use this week to ease up and rest. Do continue to run but don't push hard. We will resume the challenging lunch time runs next week. If you feel refreshed now and ready to work hard then feel free to push the pace.

Training this Week
Tuesday June 18, 2019 - Easy run
Meet at 12:00 outside the Badge Room

  *   Jog to the east end of Imperial trail
  *   dynamic stretching
  *   Run at an easy pace around the 1 mile loop. 2 or 3 loops is sufficient.
  *   You can mix in some strides but don't turn this into an interval workout.
  *   easy jog back to TRIUMF
  *   static stretching
Thursday June 20, 2019 -  Easy 45 minute run
Meet at 12:00 outside the Badge Room

  *   Easy run for 45 minutes on the out and back route.
  *   You can add some short strides if you want.
  *   Static stretching for everyone.

Weekend runs - The long run with faster sections.
This week's long run should be 60 to 70 minutes long at a steady but easy pace. It's a good idea to take along something for hydration and energy especially if it is warm.

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

-------------- next part --------------
An HTML attachment was scrubbed...
URL: <http://lists.triumf.ca/pipermail/triumf-running/attachments/20190617/40053c59/attachment.html>