[Triumf-running] TRIUMF Running Group - Week of Nov 7, 2022

[Eleanor Dunling]

I’ll be out tomorrow, and maybe Thursday!

Eleanor Dunling (she/her)

On 7 Nov 2022, at 1:01 pm, Dan Thomson <dthomson at triumf.ca> wrote:



Hi all,

Here's this week's runs:

Tuesday Nov 8, 2022 - 1km loops

Meet at 12:00 outside the Badge Room

  *   Jog to the junction of Hemlock and Huckleberry trails
  *   Dynamic stretching
  *   Run 4 or 5 loops at 10K pace with 1 minute jogs between each one.
  *   Easy jog back to TRIUMF
  *   Static stretching

Thursday Nov 10, 2022 - Progression Run

Meet at 12:00 outside the Badge Room

  *   Easy run for 10 minutes.
  *   Increase your effort a bit every 5 minutes.
  *   At the halfway time, 22.5 minutes, reverse direction and head back the same way.
  *   Continue to increase effort.
  *   Regroup after 35 minutes total and jog back to TRIUMF.
  *   Static stretching.

Weekend runs - The long run

This week's long run should be more than 60 minutes long. Many benefits kick in once you get past the first hour. Remember to keep the pace comfortable for most of the run. The last few kms will likely feely hard. Consider going for 90+ minutes. It's important 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
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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