[Triumf-running] TRIUMF Running Group - Week of Nov 15, 2021

[Dan Thomson]

Hi everyone,

This week's workout will be at the track. The forest is probably a mess after this weekend. Hopefully the UBC track hasn't suffered any flooding.

This Week's Workouts Are:

Tuesday Nov 16, 2021 - Track day
Meet at 12:00 outside the Badge Room

   *   Jog to the track at 16th and Wesbrook Mall
   *   dynamic stretching
   *   8 to 10 x 400m at 10K pace with 200m rests
   *   easy jog back to TRIUMF
   *   static stretching

Thursday Nov 18, 2021 -  Split tempo 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.
   *   Regroup after 35 minutes total and jog back to TRIUMF.
   *   Static stretching.

Weekend runs - The long run with faster sections:

This week's long run should be 90+ minutes long with 3 x 5 minutes at a harder effort dispersed within the run. It's a good idea 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.

--

Daniel Thomson (he / him)
DevOps Engineer
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
-------------- next part --------------
A non-text attachment was scrubbed...
Name: signature.asc
Type: application/pgp-signature
Size: 833 bytes
Desc: not available
URL: <http://lists.triumf.ca/pipermail/triumf-running/attachments/20211115/b1d781b0/attachment.bin>