[Triumf-running] TRIUMF Running Group - Week of April 18, 2022

[Dan Thomson]

Hi all,

Next weekend is the Sun Run, so this should be an easy run week.

== Tuesday April 20, 2022 - Recovery run

Meet at 12:00 outside the Badge Room

   *   Starting from TRIUMF, run easy for 45 minutes on any of the trails.
   *   Static stretching back at TRIUMF.

== Thursday April 26 2018 - Easy Tempo Run

Meet at 12:00 outside the Badge Room

   *   Easy run for 10 minutes.
   *   Pick up the pace but keep this as an easier tempo run.
   *   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

You will find much benefit from doing a long run once per week. Generally, the pace is slow. The important aspect of this run is the amount of time you put in. Any time over one hour is the beneficial period. If you have not been doing these this year, then start with shorter times and build up each week. Limit the week to week increases to 10%. Once you have progressed to 1 1/2 hours, add in fast finish runs where you run the last 20 minutes at a half marathon pace.

== Alternate run days or do 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
Linux and DevOps Specialist
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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