[Triumf-running] TRIUMF Running Group - Week of May 27, 2019

[Robert Watt]

Hi Everyone,

You know you want to run so join us for the noon run sessions.
We have had good attendance at our Tuesday and Thursday run sessions but it would be great to have more people join us on a regular basis. If you been a been hesitant, why not commit to 3 or 4 weeks of running with the group and then see how you are enjoying it. Everyone is welcome. If you are just starting or re-starting to run and need to work through a walk-run build up, we can give you the support to reach your goal. If you are running marathons, you can enjoy tearing up the trails with us. There is something for everyone. Please feel free to invite or encourage anyone at TRIUMF to join us on run days.

Summerfast 10K
Our TRIUMF team is starting to grow. If you haven't signed up yet, go for it. Our team had a great time last year and I hope many of you can join us for another fun morning at Stanley Park. Contact me if you have any questons.


Training this Week
Tuesday May 27, 2019 - Longer Intervals
Meet at 12:00 outside the Badge Room

  *   Jog to junction of Hemlock and Huckleberry Trails
  *   dynamic stretching
  *   Run the 1km loop at 10K pace (effort) with 1 minutes rests between each one. Do 4 or 5 loops.
  *   easy jog back to TRIUMF
  *   static stretching
Thursday May 29, 2019 -  Progression Run
Meet at 12:00 outside the Badge Room

  *   Easy run for 10 minutes.
  *   Increase your pace to moderate effort (marathon pace if you know it).
  *   For the next 25 minutes, increase your effort slightly every 5 minutes.
  *   At the halfway time, 22.5 minutes, reverse direction and head back the same way.
  *   After 35 minutes, 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 2 x 10 minutes at faster pace mixed in near the end of the run. Don't forget 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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