[Triumf-running] TRIUMF Running Group - Week of Jan 17, 2022

[Dan Thomson]

Hi all,

Hope you've had a good weekend. The rain has really cleared away the ice, so this is a great week to get back outside if you haven't been already.

We'll continue to build fitness this week with some short intervals.

Training This Week:

Tuesday Jan 18, 2022 - Pyramid Workout
Meet at 12:00 outside the Badge Room

   *   Jog to the west end of Imperial Trail
   *   dynamic stretching
   *   At 10K pace or faster, run for 2, 2, 3, 3, 4, 3, 2, and 2 minutes and jog for 1 minute between each interval
   *   easy jog back to TRIUMF
   *   static stretching

Thursday  Jan 20, 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 run with faster sections.
This week's long run should be 80 to 90 minutes long with 5 x 2 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)
DevOps Engineer
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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