[Triumf-running] TRIUMF Running Group - Week of March 4, 2019

[Robert Watt]

Hi Everyone,

There are 6 weeks remaining before the Sun Run. This week we will work on long intervals. Good news, next week is an easy week.

The final day to sign up for the TRIUMF Sun Run team is this Friday. Please send me an email if you want to join us.
I do need everyone who has not yet paid for the Sun Run to get it to me this week.


Training this Week
Tuesday Mar 5th, 2019 - Long  intervals
Meet at 12:00 outside the Badge Room

  *   Jog to the west end of Imperial trail
  *   dynamic stretching
  *   4 x 5 minutes at 10K or faster pace with 1 minute jogs between each one.
  *   easy jog back to TRIUMF
  *   static stretching
Thursday Mar 7th, 2019 -  Progression Run
Meet at 12:00 outside the Badge Room

  *   Easy run for 10 minutes.
  *   Gradually increase your effort level throughout the entire fast portion of the run.
  *   At the halfway time, 22.5 minutes, reverse direction and head back the same way.
  *   Regroup at 35 minutes and jog back to TRIUMF.
  *   Static stretching for everyone.

Weekend runs - The long run with faster sections.
This week's long run should be an easy pace for 80 to 90 minutes with 5 x 2 minutes at a faster pace 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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