[Triumf-running] TRIUMF Running Group - Week of April 4, 2022

[Chris Gibson]

I'm going but I'll start 15 minutes early due to a 1PM meeting.

From: Triumf-running <triumf-running-bounces at lists.triumf.ca> On Behalf Of Dan Thomson
Sent: April 4, 2022 5:35 PM
To: TRIUMF Running <triumf-running at trmail.triumf.ca>
Subject: [Triumf-running] TRIUMF Running Group - Week of April 4, 2022


Hi everyone,

There's only 3 weeks left until the Sun Run, so the next couple of week's worth of workouts will be a bit more intense before easing off on race week.

Tuesday April 05, 2022 - Long intervals

Meet at 12:00 outside the Badge Room

  *   Jog to the east end of Imperial trail
  *   dynamic stretching
  *   Run 1 loop, 2 loops, and 1 loop if time permits @ 10K effort with 90 second rests between each one.
  *   easy jog back to TRIUMF
  *   static stretching

Thursday April 07, 2022 - Progression run on the Council Trail route

Meet at 12:00 outside the Badge Room

  *   Easy run for 10 minutes.
  *   Increase your pace and maintain it for 5 minutes, increase the effort slightly every 5 minutes.
  *   At the halfway time, 22.5 minutes, reverse direction and head back the same way.
  *   Continue to increase the effort every 5 minutes 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 80 to 90 minutes long with 2 x 10 minutes at a harder effort near the end of 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.
Cycling, hiking, swimming, yoga, are great cross training activities. Basically, keep as active as possible without hurting yourself. The TRIUMF Strength and Stretch classes are an excellent complement to our training. Check out https://www.triumf.ca/triumf-social-club/triumf-stretch-strength.
Please feel free to pass this message along to others at TRIUMF.

--

Daniel Thomson
Linux and DevOps Specialist
t +1 604 222 7428
dthomson at triumf.ca<mailto:dthomson at triumf.ca>
TRIUMF Canada's particle accelerator centre
www.triumf.ca<http://www.triumf.ca> @TRIUMFLab
4004 Wesbrook Mall
Vancouver BC V6T 2A3 Canada
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