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<p>Hi everyone,</p>
<p>I looks like we've managed to scrape by with enough people to form a TRIUMF team at the Sun Run this year. I'll let you know when your race kits arrive. Thanks to all who registered!</p>
<p>Here's your workout for this week:</p>
<h2 id="tuesday-march-23-2022---long-intervals">Tuesday March 23, 2022 - Long intervals</h2>
<p>Meet at 12:00 outside the Badge Room</p>
<ul>
<li>Jog to the east end of Imperial trail<br/>
</li>
<li>dynamic stretching<br/>
</li>
<li>Run 1 loop, 2 loops, and 1 loop if time permits @ 10K effort with 90 second rests between each one.<br/>
</li>
<li>easy jog back to TRIUMF<br/>
</li>
<li>static stretching</li>
</ul>
<h2 id="thursday-march-25-2019---progression-run-on-the-council-trail-route">Thursday March 25, 2019 - Progression run on the Council Trail route</h2>
<p>Meet at 12:00 outside the Badge Room</p>
<ul>
<li>Easy run for 10 minutes.<br/>
</li>
<li>Increase your pace and maintain it for 5 minutes, increase the effort slightly every 5 minutes.<br/>
</li>
<li>At the halfway time, 22.5 minutes, reverse direction and head back the same way.<br/>
</li>
<li>Continue to increase the effort every 5 minutes until the 35 minute mark.<br/>
</li>
<li>Regroup and jog back to TRIUMF.<br/>
</li>
<li>Static stretching for everyone.</li>
</ul>
<h2 id="weekend-runs---the-long-run-with-faster-sections.">Weekend runs - The long run with faster sections.</h2>
<p>This week's long run should be 80 to 90 minutes long with 2 x 10 minutes at a harder effort near the end of the run. It's a good idea to take along something for hydration and energy.</p>
<h2 id="alternate-run-days-or-cross-training">Alternate run days or cross training</h2>
<p>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.<br/>
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 <a class="uri" href="https://www.triumf.ca/triumf-social-club/triumf-stretch-strength">https://www.triumf.ca/triumf-social-club/triumf-stretch-strength</a>.<br/>
Please feel free to pass this message along to others at TRIUMF.</p>
<div class="signature" style="color: #999; font-family: monospace; white-space: pre; margin: 1em 0 0 0; font-size: 80%"><span class="leader">-- </span><br/><br/>Daniel Thomson (he / him) <br/>Linux and DevOps Specialist <br/>t +1 604 222 7428 <br/>dthomson@triumf.ca <br/>TRIUMF Canada's particle accelerator centre <br/>www.triumf.ca @TRIUMFLab <br/>4004 Wesbrook Mall <br/>Vancouver BC V6T 2A3 Canada</div>
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