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<p class="MsoNormal"><span style="mso-fareast-language:EN-US">I’m going but I’ll start 15 minutes early due to a 1PM meeting.<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-fareast-language:EN-US"><o:p> </o:p></span></p>
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<p class="MsoNormal"><b><span lang="EN-US">From:</span></b><span lang="EN-US"> Triumf-running <triumf-running-bounces@lists.triumf.ca>
<b>On Behalf Of </b>Dan Thomson<br>
<b>Sent:</b> April 4, 2022 5:35 PM<br>
<b>To:</b> TRIUMF Running <triumf-running@trmail.triumf.ca><br>
<b>Subject:</b> [Triumf-running] TRIUMF Running Group - Week of April 4, 2022<o:p></o:p></span></p>
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<p class="MsoNormal"><o:p> </o:p></p>
<p>Hi everyone,<o:p></o:p></p>
<p>There's only 3 weeks left until the Sun Run, so the next couple of week's worth of workouts will be a bit more intense before easing off on race week.<o:p></o:p></p>
<h2 id="tuesday-april-05-2022---long-intervals">Tuesday April 05, 2022 - Long intervals<o:p></o:p></h2>
<p>Meet at 12:00 outside the Badge Room<o:p></o:p></p>
<ul type="disc">
<li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l1 level1 lfo3">
Jog to the east end of Imperial trail<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l1 level1 lfo3">
dynamic stretching<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l1 level1 lfo3">
Run 1 loop, 2 loops, and 1 loop if time permits @ 10K effort with 90 second rests between each one.<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l1 level1 lfo3">
easy jog back to TRIUMF<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l1 level1 lfo3">
static stretching<o:p></o:p></li></ul>
<h2 id="thursday-april-07-2022---progression-run-on-the-council-trail-route">Thursday April 07, 2022 - Progression run on the Council Trail route<o:p></o:p></h2>
<p>Meet at 12:00 outside the Badge Room<o:p></o:p></p>
<ul type="disc">
<li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l3 level1 lfo6">
Easy run for 10 minutes.<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l3 level1 lfo6">
Increase your pace and maintain it for 5 minutes, increase the effort slightly every 5 minutes.<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l3 level1 lfo6">
At the halfway time, 22.5 minutes, reverse direction and head back the same way.<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l3 level1 lfo6">
Continue to increase the effort every 5 minutes until the 35 minute mark.<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l3 level1 lfo6">
Regroup and jog back to TRIUMF.<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l3 level1 lfo6">
Static stretching for everyone.<o:p></o:p></li></ul>
<h2 id="weekend-runs---the-long-run-with-faster-sections.">Weekend runs - The long run with faster sections.<o:p></o:p></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.<o:p></o:p></p>
<h2 id="alternate-run-days-or-cross-training">Alternate run days or cross training<o:p></o:p></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 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.<o:p></o:p></p>
<p>--<o:p></o:p></p>
<p>Daniel Thomson<br>
Linux and DevOps Specialist<br>
t +1 604 222 7428<br>
<a href="mailto:dthomson@triumf.ca">dthomson@triumf.ca</a><br>
TRIUMF Canada's particle accelerator centre<br>
<a href="http://www.triumf.ca">www.triumf.ca</a> <span class="citation">@TRIUMFLab</span><br>
4004 Wesbrook Mall<br>
Vancouver BC V6T 2A3 Canada<o:p></o:p></p>
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