[Triumf-running] TRIUMF Running Group - Week of Aug 8, 2022

[Eleanor Dunling]

I'll be running Thursday - please run with me! I've missed the gang!

Eleanor Dunling (she/her)

From: Triumf-running <triumf-running-bounces at lists.triumf.ca> On Behalf Of Dan Thomson
Sent: August 9, 2022 11:24 AM
To: TRIUMF Running <triumf-running at trmail.triumf.ca>
Subject: [Triumf-running] TRIUMF Running Group - Week of Aug 8, 2022


Hi everyone,

Here's this week's workouts:

Tuesday Aug 09, 2022 - Reverse Ladder

Meet at 12:00 outside the Badge Room

  *   Jog to the west end of Imperial trail
  *   Dynamic stretching
  *   Run 5, 4, 3, 3, 2, 2, 1, 1 at 10K or faster pace with 1 minute jogs between each one.
  *   Easy jog back to TRIUMF
  *   Static stretching

Thursday Aug 11, 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 70 to 80 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<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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