[Triumf-running] TRIUMF Running Group - Week of Nov 30, 2021

[Dan Thomson]

Hi everyone,

We're back at the track this week. We'll be working on building up some endurance and speed with longer intervals around the track with less rest than normal. Next week we'll take it down a notch to recover a
little bit.

And just as an FYI to everyone, I'm out of town and this will likely last until the new year, so so I won't be joining you, even if I'm not injured!

Training this Week

Tuesday Nov 30, 2021 - Track work out
Meet at 12:00 outside the Badge Room

   *   Jog to the track at Wesbrook and 16th
   *   dynamic stretching
   *   6 to 8 x 800m (2 laps) at 10K pace with 200m jogs between each one
   *   easy jog back to TRIUMF
   *   static stretching

Thursday  Dec 2, 2021 -  Tempo run
Meet at 12:00 outside the Badge Room

   *   We will either go on the Council Trail route or on Marine Drive
   *   10 minutes of easy warmup run.
   *   12.5 minutes at a strong pace
   *   12.5 minutes at a bit faster pace
   *   10 minutes of warm down pace as we make our way back to TRIUMF.
   *   Static stretching for everyone.


Weekend runs - 70 to 80 minute easy run

If you did a long run in the past weekend do another one this weekend and add 5 to 10 minutes more to it. You should be doing over 60 minutes on these runs. This week's goal is 70 to 80 minutes. It's OK to take walk breaks but keep the walk portions brisk. The effort level should be on the easy side.

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.

Cheers,

--

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
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