[Triumf-running] TRIUMF Running Group - Week of Sep 27, 2021

[Dan Thomson]

Hi Everyone,

There will be no TRIUMF running group on-site this week due to the power outage on Tuesday and the National Day for Truth and Reconciliation stat holiday on Thursday. I encourage you all to take some time to participate in the events that are happening this week on the topic of this new holiday. You can refer to the director's site-wide this morning for more information on what's going on and how you can get involved.

Also, in case you weren't aware, the Turkey Trot 10k is happening this year starting at Granville Island. If you were looking for a real-live run to get involved in, this is a good one. There is also a virtual version of this race from October 1-15 if that interests you instead.

Even though we won't be meeting up this week, it's good to still get out and get some runs in to maintain or improve your running fitness. If you're running the Turkey Trot and are looking to prepare, this week should be fairly intense with some faster, longer intervals (just like our mile-loop workouts). If you haven't been training at a higher intensity for the past while, you might want to stick to this week's workouts and/or lower your intensity as you continue to build fitness.

Training this week:

Tuesday Sep 28, 2021 - Ladder Workout
Meet at 12:00 outside the Badge Room

   *   Easy jog warm-up for 10 minutes or so
   *   Dynamic stretching
   *   Run 1, 3, 4, 4, 5, and 5 minute repeats at 10K pace with 1 minute rests between each one
   *   Easy cooldown jog for another 10-15 mintues.
   *   Static stretching

Thursday  Sep 30, 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.
   *   Return to an easy cooldown page for the next 10-15 minutes
   *   Static stretching.

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 (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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