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

[Eleanor Dunling]

I’ll be out Thursday! Was so fun last week 😊

Eleanor Dunling (she/her)

From: Triumf-running <triumf-running-bounces at lists.triumf.ca> On Behalf Of David Morrissey
Sent: August 16, 2022 9:53 AM
To: TRIUMF Running <triumf-running at trmail.triumf.ca>
Subject: Re: [Triumf-running] TRIUMF Running Group - Week of Aug 15, 2022

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:

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<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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--

David Morrissey

Theory Group

TRIUMF

4004 Wesbrook Mall

Vancouver, BC V6T 2A3

Canada

604-222-7697

dmorri at triumf.ca<mailto:dmorri at triumf.ca>
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