[Triumf-running] TRIUMF Running Group - Week of Nov 21, 2022

[Dan Thomson]

Hi everyone,

Here's this week's workouts:

## Tuesday Nov 22, 2022 - Intervals at an easier pace

Meet at 12:00 outside the Badge Room

* Jog to the west end of Imperial trail
* Dynamic stretching
* Run 6 x 3 min intervals at about marathon pace with 1 minute easy jogs between each one.
* Easy jog back to TRIUMF
* Static stretching

## Thursday  Nov 24, 2022 -  Easy Run

Meet at 12:00 outside the Badge Room

* Easy run for 10 minutes.
* Pick up the pace a bit but easy enough so that you can still converse.
* 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 - The long easy run.
It's OK to reduce the time on these week's long run. Target about 60 minutes at an easy pace.

## 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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