[Triumf-running] TRIUMF Running Group - Week of Feb 21, 2022

[Dan Thomson]

Hi all,

It's going to be a chilly week this week. Be sure to bundle up and keep an eye out for ice on the road or the trails.

Also, to those that have asked, I've been in touch with Rob and I'm going to try to get things organized for a TRIUMF Sun Run team. Nothing has yet been done though.

The workouts for this week are:

Tuesday Feb 22, 2022 - Longer intervals
Meet at 12:00 outside the Badge Room

   *   Jog to the junction of Hemlock and Huckleberry Trails
   *   dynamic stretching
   *   Run the 1km loop 4 or 5 times at 10K or faster pace with 60 to 90 second rests between each one.
   *   easy jog back to TRIUMF
   *   static stretching

Thursday Feb 24, 2022 -  Progression run
Meet at 12:00 outside the Badge Room

   *   Easy run for 10 minutes.
   *   Increase your effort a bit every 5 minutes.
   *   At the halfway time, 22.5 minutes, reverse direction and head back the same way.
   *   Continue to increase effort.
   *   Regroup after 35 minutes total and jog back to TRIUMF.
   *   Static stretching for everyone.

Weekend runs - The long run with faster sections.
This week's long run should be 75 to 85 minutes long with 2 x 10 minutes at a harder effort near the end of the run. 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
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