[Triumf-running] TRIUMF Running Group - Week of Nov 11, 2019

[Robert Watt]

Hi Everyone,

There are still some race events this year if you have the desire to test yourself. Every Saturday at 9:00am there are Parkrun 5K races at Central Park in Burnaby, Mundy Park in Coquitlam,  and the Richmond Olympic Parkrun. To make these even more appealing, they are free. Check out parkrun.ca for details.
The Vancouver Historic Half features a 5k, 10k, and half marathon event on Sunday Nov 24th. It's a bit more than free and not guaranteed to be warm and dry but should be a good event regardless.


Training this Week
Tuesday Nov 12, 2019 - 1km loops
Meet at 12:00 outside the Badge Room

  *   Jog to the junction of Hemlock and Huckleberry trails
  *   dynamic stretching
  *   Run 4 or 5 loops at 10K pace with 1 minute jogs between each one.
  *   easy jog back to TRIUMF
  *   static stretching
Thursday Nov 14, 2019 -  Progression Run
Meet at 12:00 outside the Badge Room

  *   Easy run for 10 minutes.
  *   Increase your effort a bit every 5 minutes.
  *   At the halfway time, 22.5 minutes, reverse direction and head back the same way.
  *   Continue to increase effort.
  *   Regroup after 35 minutes total and jog back to TRIUMF.
  *   Static stretching.

Weekend runs - The long run
This week's long run should be more than 60 minutes long. Many benefits kick in once you get past the first hour. Remember to keep the pace comfortable for most of the run. The last few kms will likely feely hard. Consider going for 90+ minutes. It's important 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.
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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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