[Triumf-running] TRIUMF Running Group - Week of July 18, 2022

[Dan Thomson]

Hi everyone,

Congrats to those of you that ran the Summer Fast 10k this weekend.
Hopefully you all had a fun and got yourself a good time on the flat
course.

This week's will be another low-intensity one for the racers to allow for some
recovery time:

## Tuesday July 19, 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 21, 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 (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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