[Triumf-running] TRIUMF Running Group - Week of Dec 6, 2021

[Dan Thomson]

Hi everyone,

The workouts this are a bit easier, so if you've been working hard these past few weeks, this is a good time to bring it down and allow your body to recuperate. You should still get out and put some effort, but keep the intensity low to keep the stress off your body.

Training this week:

Tuesday  Dec  6, 2021 - Intervals at an easier pace
Meet at 12:00 outside the Badge Room

   *   Jog to the west end of Imperial trail
   *   dynamic stretching
   *   Run 6 x 3 min intervals at about marathon pace with 1 minute easy jogs between each one.
   *   easy jog back to TRIUMF
   *   static stretching

Thursday  Dec  8, 2021 -  Easy Run
Meet at 12:00 outside the Badge Room

   *   Easy run for 10 minutes.
   *   Pick up the pace a bit but easy enough so that you can still converse.
   *   At the halfway time turn direction to come back the same way.
   *   Maintain the pace up to the 35 minute mark.
   *   Regroup and jog back to TRIUMF.
   *   Static stretching for everyone.


Weekend runs - The long easy run:
It's OK to reduce the time on these week's long run. Target about 60 minutes at an easy pace.

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.

--

Daniel Thomson (he / him)
Linux/DevOps Specialist
t +1 604 222 7428
dthomson at triumf.ca
TRIUMF Canada's particle accelerator centre
www.triumf.ca @TRIUMFLab
4004 Wesbrook Mall
Vancouver BC V6T 2A3 Canada
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