[Triumf-running] TRIUMF Running Group - Week of Aug 1, 2022

[David Morrissey]

Hi All,

I'll be there today and can lead the workout if 
nobody else wants to.

Also, I have an extra $25 off card from 
Forerunners (for any purchase over $75). If anyone 
wants it, please let me know.

Cheers,

David


On 2022-08-02 10:20 a.m., Dan Thomson wrote:
> HTML E-Mail
>
> Hi everyone,
>
> Here's this week's workouts:
>
>
>     Tuesday Aug 2, 2022 - Tilted Pyramid workout
>
> Meet at 12:00 outside the Badge Room
>
>   * Jog to the west end of Imperial trail
>   * dynamic stretching
>   * Run 1, 2, 3, 4, 5, 3, 2, and 1 minutes at
>     10K or faster pace with 1 minute jogs
>     between each one.
>   * Easy jog back to TRIUMF
>   * Static stretching
>
>
>     Thursday Aug 4, 2022 - Split tempo run
>
> Meet at 12:00 outside the Badge Room
>
>   * Easy run for 10 minutes.
>   * Increase your pace to moderate
>     (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.
>   * Pick 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 65 to 75 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 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
>
> _______________________________________________
> Triumf-running mailing list
> Triumf-running at lists.triumf.ca
> https://lists.triumf.ca/mailman/listinfo/triumf-running

-- 
David Morrissey
Theory Group
TRIUMF
4004 Wesbrook Mall
Vancouver, BC V6T 2A3
Canada
604-222-7697
dmorri at triumf.ca
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