[Triumf-running] TRIUMF Running Group - Week of Oct 25, 2021

[Dan Thomson]

Hi Everyone,

Sorry for the late email this week.

I've decided to follow Rob's lead from some previous years and will be planning 2 x 12 week cycles to help prepare us for the Sun Run which will be on April 24, 2022. This means that we'll start the Sun Run plan in earnest starting the 2nd week of November. For the next couple of weeks, I'm going to set some shorter interval workouts that can be taken either at a low intensity to help build up your base, or at a higher intensity to help increase your load before bringing it back down at the beginning of our Sun Run training schedule.

My foot feels better this week, so I'll be testing it out on Tuesday, and if all goes well, I'll be out on Thursday as well.

Hope to see you out there!

Training this Week

Tuesday Oct 26, 2021 - Short intervals
Meet at 12:00 outside the Badge Room

   *   Jog to the west end of Imperial Trail
   *   Dynamic stretching
   *   Run (1, 2, and 3 minutes) x 3 at 10K or faster pace with 1 minute jogs between each one.
   *   Easy jog back to TRIUMF
   *   Static stretching


Thursday Oct 28, 2021 - Split Tempo Run
Meet at 12:00 outside the Badge Room

   *   Easy run for 10 minutes. We may split into a few warm up groups.
   *   Increase your pace to moderate ( a bit faster than half-marathon pace if you know it). Conversation should be challenging but you should not be gasping for air.
   *   At the halfway time, 22.5 minutes, reverse direction and head back the same way.
   *   Ease up on the pace for 2 minutes.\nPick up the pace again and continue until the 35 minute mark.
   *   Regroup and jog back to TRIUMF.
   *   Static stretching for everyone.


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
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