[Triumf-running] TRIUMF Running Group - Week of Dec 12, 2022

[Dan Thomson]

Hi everyone,

Here are the runs for this week:

## Tuesday Dec 13, 2022 - Pyramid work out at the track

Meet at 12:00 outside the Badge Room

* Jog to the track at Wesbrook and 16th
* Dynamic stretching
* At 10K pace or faster, run: 400m, 800m, 1200m, 1600m, 1200, and 400m with 60 to 90 second jogs between each.
* Easy jog back to TRIUMF
* Static stretching

## Thursday Dec 15, 2022 -  Tempo run

Meet at 12:00 outside the Badge Room

* Easy run for 10 minutes.
* 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.

This week's long run should be 75 to 85 minutes long with 3 x 5 minute segments at marathon pace. 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 (he / him)
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
-------------- next part --------------
An HTML attachment was scrubbed...
URL: <https://lists.triumf.ca/pipermail/triumf-running/attachments/20221213/3624b726/attachment.html>
-------------- next part --------------
A non-text attachment was scrubbed...
Name: signature.asc
Type: application/pgp-signature
Size: 833 bytes
Desc: not available
URL: <https://lists.triumf.ca/pipermail/triumf-running/attachments/20221213/3624b726/attachment.bin>