[Triumf-running] TRIUMF Running Group - Week of Aug 29, 2022

[David Morrissey]

Hi All,

I'll be there today (but not Thursday).

And let me add that the UBC track is being 
resurfaced and will be closed until October. Let's 
go do the 400s on Imperial instead. From the west 
gate to the post at the Iron Knee trail is just 
about 400m.

Cheers,

David


On 2022-08-30 10:34 a.m., Dan Thomson wrote:
> HTML E-Mail
>
> Hi everyone,
>
> Sorry for the short notice. Here's this week's 
> workouts:
>
>
>     Tuesday Aug 30, 2022 - short intervals
>
> Meet at 12:00 outside the Badge Room
>
>   * Jog to the track at Wesbrook and 16th
>   * Dynamic stretching
>   * Do 400m repeats at 10K pace or slightly
>     faster with 200m jogs between each one.
>     Continue for 25 minutes.
>   * Easy jog back to TRIUMF
>   * Static stretching
>
>
>     Thursday Sep 1, 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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