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

[David Morrissey]

Hi Everyone,

I can confirm that the UBC track is back open (but 
is now blue and black rather than red).

I'll be out Tuesday, but plan to arrive and leave 
early. I should be there around noon if you'd like 
to join me.

Cheers,

David


On 2022-10-17 12:56 p.m., Dan Thomson wrote:
> HTML E-Mail
>
> 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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> Triumf-running at lists.triumf.ca
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-- 
David Morrissey
Theory Group
TRIUMF
4004 Wesbrook Mall
Vancouver, BC V6T 2A3
Canada
604-222-7697
dmorri at triumf.ca
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