[Triumf-running] TRIUMF Running Group - Week of Oct 17, 2022

[Dan Thomson]

Hi all,

This week's copied-from-Rob's workout plan is a track workout.  I think
the UBC track is open again, but I'm not 100% certain of that.  I won't
be able to make it out on Tuesday either, but I'll be out on Thursday
this week.

If the UBC track is still closed, or you're unsure, you can do the runs
along the Imperial trail.  If you don't have a watch to track distance,
you can either try to do laps between the intersection of the
Imperial + Powerline trails and the first path intersecting Imperial to
the west (see the attached map screenshot), or you can calculate the 400m
time estimate based on your 10k pace:  (400m/10,000m) * 10k pace.

== Tuesday Oct 18, 2022 - Track day

Meet at 12:00 outside the Badge Room

* Jog to the track at 16th and Wesbrook Mall
* Dynamic stretching
* 8 to 10 x 400m at 10K pace with 200m rests
* Easy jog back to TRIUMF
* Static stretching

## Thursday Oct 20, 2022 -  Split tempo 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.
* Regroup after 35 minutes total and jog back to TRIUMF.
* Static stretching.

## Weekend runs - The long run with faster sections.

This week's long run should be 90+ minutes long with 3 x 5 minutes at a harder effort dispersed within 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
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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