[Triumf-running] TRIUMF Running Group - Week of June 13, 2022

[Dan Thomson]

Hi all,

I hope some of you saw David's message about the Summerfast 10k.  It's
happening a lot sooner than I anticipated and is only about a month away
on Saturday July 16, 2022.  This is a great, flat course. Ideal for
getting some of your fastest 10k times of the year!  The scenery along
the run is also top notch as you do a full loop around the Stanley Park
sea wall.

Price increase is tomorrow, so get in quick to save $10!

Here's this week's workouts:

## Tuesday June 14, 2022 - Stretching out the intervals

Meet at 12:00 outside the Badge Room

* Jog to the east end of Imperial trail
* Dynamic stretching
* 3 or 4 x 1 mile loops @ 10K pace effort with 2 minute rests between each.
* (optional 1 extra loop)
* Easy jog back to TRIUMF
* Static stretching

## Thursday June 27, 2019 -  Progression Run

Meet at 12:00 outside the Badge Room

* Easy run for 10 minutes.
* Increase your pace to moderate effort (marathon pace if you know it).
* For the next 25 minutes, increase your effort slightly every 5 minutes.
* At the halfway time, 22.5 minutes, reverse direction and head back the same way.
* After 35 minutes, 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 75 to 85 minutes with 2 x 10 minutes at faster pace mixed in 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.
Cycling, hiking, swimming, yoga, are great cross training activities. Basically, keep as active as possible without hurting yourself. The TRIUMF Strength and Stretch classes are an excellent complement to our training. Check out https://www.triumf.ca/triumf-social-club/triumf-stretch-strength.
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/20220614/57522c45/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/20220614/57522c45/attachment.bin>