[Triumf-running] TRIUMF Running Group - Week of Oct 11, 2021

[Dan Thomson]

Hi everyone,

I hope you all had a great long weekend and are able to join some runs this week to burn off your Thanksgiving dinners! We will be getting back to some interval training as we begin to build fitness over the next 6 months or so. Our target race will be the Sun Run 2022 which will be taking place on April 24 this year.

I should note that I won't be able to make the runs this week due to a foot injury, but I'll be back out there as soon as possible. In the mean time, I encourage those of you that can make it to get out an enjoy the trails as we head into fall.

Training this week:

Tuesday, Oct 12, 2021 - Pyramid workout

   *   Meet at 12:00 outside the Badge Room
   *   Jog to the west end of Imperial trail
   *   dynamic stretching
   *   Run 1, 2, 3, 4, 4, 3, 2, and 1 minutes at 10K pace with 1 min rests
   *   easy jog back to TRIUMF
   *   static stretching

Thursday  Oct 18, 2018 -  Tempo run

   *   Meet at 12:00 outside the Badge Room
   *   Easy run for 10 minutes. We may split into a few warm up groups.
   *   Gradually increase your pace over the next 10 minutes to the point that you can still engage in short conversation but you are running moderately hard.
   *   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.

You will find much benefit from doing a long easy run once per week. The important aspect of this run is the amount of time you put in. The benefits start to kick in after one hour.  If you have not been doing these for a while, make the fist one about 1 hour and extend the time in the following weeks. Limit the week to week increases to 10%. Once you have progressed to 1 1/2 hours, you can add in some moderate intervals or just continue to add more time to the run. Make sure you take along water and energy snacks.

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
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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