[Triumf-running] TRIUMF Running Group - Week of Feb 28, 2022 [SUN RUN Details!]

[Dan Thomson]

Hi everyone,

I've gone ahead and registered a team for the Sun Run this year. Due to the uncertainty over what was happening with the Sun Run for 2022, it's uncertain if we will get any funding from TRIUMF to offset the cost of the Sun Run, so please be prepared to pay the full price if you want to participate.

The Sun Run fee is $59 and is open only until March 18, so that's only a couple of weeks left! We need a minimum of 8 participants to make a team, so if you're hoping to come out for the Sun Run, please register as soon as possible.

Your registration link is here: https://vancouversunrun.com/registration-form/?urlteamid=pu_l5obfTcapE2a1646157036305425650_team&urlcat=ShawTeamDivision_1617739593

The team name is just "TRIUMF and the team code is TRIUMF-SUNRUN-2022.

Let me know if you have any questions.

Thanks!

Tuesday Mar 1, 2022 - Ladder workout
Meet at 12:00 outside the Badge Room

   *   Jog to the west end of Imperial trail
   *   dynamic stretching
   *   Run 3, 4, 5, 4, 3,  and 2 minutes at 10K pace or faster pace with 1 minute jogs between each one.
   *   easy jog back to TRIUMF
   *   static stretching

Thursday March 3, 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.

Weekend runs - The long run with faster sections.
This week's long run should be 80 to 90 minutes long with 2 x 10 minutes at a harder effort 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.
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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