[Triumf-running] TRIUMF Running Group - Week of July 11, 2022

[Dan Thomson]

Hi everyone,

This week's workouts will take down intensity for those of you doing
the Summerfast 10k this weekend.  Some easy runs with a few small
bursts of speed should be good to help you recover and be rested for the
race on the weekend.

To those of you running in the Summerfast race, good luck!

## Tuesday July 12, 2022 - Easy run with faster short intervals
Meet at 12:00 outside the Badge Room
*   Jog to the junction of Hemlock and Huckleberry Trails
*   Dynamic stretching
*   Easy to moderate effort run 3 or 4 times around the 1 km loop and mixing in some 1 minute faster paces.
*   Easy jog back to TRIUMF
*   Static stretching

## Thursday July 14, 2022 -  Easy run with strides

Meet at 12:00 outside the Badge Room
*   Easy run for 10 minutes.
*   Increase the pace slightly.
*   At the halfway time, 22.5 minutes, reverse direction and head back the same way.
*   Mix in some strides (fast for 30 steps)
*   Regroup at 35 minutes and jog back to TRIUMF.
*   Static stretching for everyone.

## Weekend runs - The optional long run
If you raced on Saturday you may consider taking the day off or doing an easy short recovery run. For those of you wanting to do a long run, make sure you are out there for at least an hour. The time and distance depend on how much you have been running over the past month.

## 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
-------------- next part --------------
An HTML attachment was scrubbed...
URL: <https://lists.triumf.ca/pipermail/triumf-running/attachments/20220712/34feec39/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/20220712/34feec39/attachment.bin>