[Triumf-running] TRIUMF Running Group - Week of Sep 20, 2021

[Dan Thomson]

Hi Everyone,

This week we will resuming our scheduled Tuesday and Thursday run sessions. If you will be on-site for any of our running days (Tuesday and Thursday) I highly encourage you to come join us for some fall runs. We will meet behind the MOB, next to the badge room at 12:00pm, just as we did before the pandemic began.

It should be noted that we are still at phase 3 of BC's COVID restart phase which means you are still going to need to carry a mask in and out of TRIUMF facilities before and after your run. I encourage you to bring an extra mask with you on running days that you can carry while you're on your run. This way you can keep a separate clean mask with you for the rest of your work day.

If you're coming back to running after a long hiatus, you should plan on doing your runs at a lower intensity than you might have previously been used to. A gradual re-introduction to a running habit is the best way to establish your base fitness and reduce the risk of potential injury.

I look forward to seeing you on Tuesday!

Training this Week:

Tuesday Sep 21, 2021 - interval work
Meet at 12:00 outside the Badge Room

   *   Jog to the west end of Imperial Trail
   *   dynamic stretching
   *   (4 x 4 min + 2 x 2 min + 1 min) @ 10K pace with 1 minute easy jog between each interval
   *   easy jog back to TRIUMF
   *   static stretching

Thursday Sep 23, 2021 -  Tempo run
Meet at 12:00 outside the Badge Room

   *   Easy run for 10 minutes.
   *   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 run

This week's long run should be 60 to 70 minutes long at an easy pace. This can be in your Zone 1 or 2 effort if you know what yours is.  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
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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