[Triumf-running] TRIUMF Running Group - Week of Jan 3, 2022

[Daniel Thomson]

Hi all,

Sorry about the lack of workouts for the end of last year. Things got a little bit hectic for me and I had to focus on some other things. With the New Year (Happy New Year, everyone!) I'm hoping to get things back on track, even though Omicron and snow have complicated things a bit for us.

If you do get a chance to get out and do these workouts, either at TRIUMF or in your own neighbourhood, please be wary of the conditions and look for a running area that has clean paths free of snow and ice. The current snow/rain combination is perfect for causing slips and falls that could result in some pretty bad injuries. If you can't find a good area to go running, consider a substitute activity, or even considering skipping the workout altogether. A workout missed as a precaution is better than 20 missed as a result of injury.

With that said, here are the workouts for this week:

Tuesday, Jan 4, 2022 - Short fast intervals
Meet at 12:00 outside the Badge Room

  *   Jog to the west end of Imperial trail
  *   dynamic stretching
  *   Run (1, 2, and 3 minutes) x 3 at 10K or faster pace with 1 minute jogs between each one.
  *   easy jog back to TRIUMF
  *   static stretching

Thursday, Jan 6, 2022 - Split Tempo Run
Meet at 12:00 outside the Badge Room

  *   Easy run for 10 minutes.
  *   Increase your pace to moderate (half-marathon pace if you know it). Conversation should be challenging but you should not be gasping for air.
  *   At the halfway time, 22.5 minutes, reverse direction and head back the same way.
  *   Ease up on the pace for 2 minutes.
  *   Pick up the pace again and continue until the 35 minute mark.
  *   Regroup and jog back to TRIUMF.
  *   Static stretching for everyone.

Cheers,

Dan
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