[Triumf-running] TRIUMF Running Group - Week of Aug 22, 2022

[David Morrissey]

Hi All,

I'll be out today, although I may do a slightly 
different workout along Imperial.

Cheers,

David


On 2022-08-23 9:10 a.m., Dan Thomson wrote:
> HTML E-Mail
>
> Hi everyone,
>
> We're doing to dial down the intensity a little 
> bit this week to get
> some recovery time through some easier workouts.
>
>
>     Tuesday Aug 23, 2022 - Easy run with strides
>
> Meet at 12:00 outside the Badge Room
>
>   * Jog to the west end of Imperial Trail
>   * Dynamic stretching
>   * Run at an easy pace back and forth along
>     Imperial Trail.
>   * Every minute, do one stride consisting of 20
>     steps per foot.
>   * Continue this for 25 minutes.
>   * Easy jog back to TRIUMF
>   * Static stretching
>
>
>     Thursday Aug 25, 2022 - Easy tempo run
>
> Meet at 12:00 outside the Badge Room
>
>   * Easy run for 10 minutes. We may split into a
>     few warm up groups.
>   * Increase your pace to a moderate pace. This
>     is typically your marathon pace.
>   * 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.
>
> -- 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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