[Triumf-running] TRIUMF Running Group - Week of Aug 15, 2022

[David Morrissey]

Hey All,

I'll be out today and possibly Thursday. Hills are 
"fun"!

David


On 2022-08-16 9:11 a.m., Dan Thomson wrote:
> HTML E-Mail
>
> Hi everyone,
>
> This week starts with everybody's favourite workout.
>
> Enjoy!
>
>
>     Tuesday Aug 15, 2022 - Hills
>
> Meet at 12:00 outside the Badge Room
>
>   * Jog to the junction of Huckleberry and
>     Hemlock trails
>   * Dynamic stretching
>   * Run up the hill at 5K pace effort, jog back
>     down, and repeat for 25 minutes.
>   * Easy jog back to TRIUMF
>   * Static stretching
>
>
>     Thursday Aug 17, 2022 - Tempo run
>
> Meet at 12:00 outside the Badge Room
>
>   * Easy run for 10 minutes. We may split into a
>     few warm up groups.
>   * 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.
>   * Regroup and jog back to TRIUMF.
>   * Static stretching for everyone.
>
>
>     Weekend runs - The long easy run.
>
> You will find much benefit from doing a long 
> easy run once per week. The important aspect of 
> this run is the amount of time you put in. The 
> benefits start to kick in after one hour. If you 
> have not been doing these for a while, make the 
> fist one about 1 hour and extend the time in the 
> following weeks. Limit the week to week 
> increases to 10%. Once you have progressed to 1 
> 1/2 hours, you can add in some moderate 
> intervals or just continue to add more time to 
> the run. Make sure you take along water and 
> energy snacks.
>
>
>     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
>
> _______________________________________________
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> Triumf-running at lists.triumf.ca
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-- 
David Morrissey
Theory Group
TRIUMF
4004 Wesbrook Mall
Vancouver, BC V6T 2A3
Canada
604-222-7697
dmorri at triumf.ca
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