[Triumf-running] TRIUMF Running Group - Week of 14, 2022 - WE NEED 5 MORE SUN RUNNERS

[Dan Thomson]

Hi all,

So far we only have 5 people signed up for the TRIUMF Sun Run team. We need at least 5 more by Friday (March 18) to make a team, so please if you were intending to sign up do it ASAP. Thanks!

Here's this week's workouts:

Tuesday Mar 15, 2022 - Easy run with strides
Meet at 12:00 outside the Badge Room

For runners

   *   Jog to the west end of Imperial Trail
   *   dynamic stretching
   *   Run at an easy pace back and forth along Imperial Trail.
   *   Every minute, do one stride consisting of 20 steps per foot.
   *   Continue this for 25 minutes.
   *   easy jog back to TRIUMF
   *   static stretching

Thursday Mar 17, 2022 -  Easy tempo run
Meet at 12:00 outside the Badge Room

   *   Easy run for 10 minutes. We may split into a few warm up groups.
   *   Increase your pace to a moderate pace. This is typically your marathon pace.
   *   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
You will find much benefit from doing a long run once per week. Generally, the pace is slow. The important aspect of this run is the amount of time you put in. Any time over one hour is the beneficial period. If you have not been doing these this year, then start with shorter times and build up each week. Limit the week to week increases to 10%. Once you have progressed to 1 1/2 hours, add in fast finish runs where you run the last 20 minutes at a half marathon pace.

Alternate run days or do 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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