[Triumf-running] TRIUMF Running Group - Week of May 13, 2019

[Robert Watt]

Hi Everyone,

I thought I would make the following statement in another month or two but this recent blast of heat makes it  appropriate to state now. Running in warm weather requires us to pay attention to hydration. If you know you will be running for an extended period make sure you are well hydrated before heading out. Carry fluids if you will be out for an hour or more. After your activity, make sure you re-hydrate. Your muscles will thank you.

On Sunday May 26th, the Shaughnessy 8K road race will take place from the Kerrisdale Arena. This is a fun event. The course is tough due to the many hills so if you are up for a challenge, consider signing up. I will likely see you there if you do.
Some other events to consider:

  *   As mentioned by David Morrissey - 3 track races at the UBC track: 5000m - May 18th, mile - May 31th, and the 10000m - Aug 31st
  *   Longest Day 5k or 10k road race at UBC on Friday evening June 14.
  *   Scotiabank Vancouver Half Marathon on Sunday Jun 23rd

Summerfast 10k
Don't forget to join the TRIUMF team for the Summerfast 10k race on Saturday July 20th. Contact me if you have questions about the team.

Training this Week
Tuesday May 14, 2019 - Track work out
Meet at 12:00 outside the Badge Room

  *   Jog to the track at 16th and Wesbrook Mall
  *   dynamic stretching
  *   Run 8 or 10 x 400m intervals at 5K effort with 200m jogs between each.
  *   easy jog back to TRIUMF
  *   static stretching
Thursday May 16 2019 -  Split 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.
  *   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 75 to 85 minutes long with 3 x 5 minutes at 10K effort 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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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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