[Triumf-running] TRIUMF Running Group - Week of Oct 24, 2022

[Dan Thomson]

Hi everyone,

Here's this week's workouts:


## Tuesday Oct 25, 2022 - Short and long repeats

Meet at 12:00 outside the Badge Room

* Jog to the west end of Imperial Trail
* Dynamic stretching
* 2, 5, 2, 5, 2, and 5 minutes @ 75% effort with 1 minute rests.
* Easy jog back to TRIUMF
* Static stretching

## Thursday Oct 27,  2022 -  45 minutes run

Meet at 12:00 outside the Badge Room

* Easy run for 10 minutes. We may split into a few warm up groups.
* Pick up the pace a bit but not hard.
* At the halfway time turn direction to come back the same way.
* Keep running or walking up to the 35 minute mark.
* Regroup and jog back to TRIUMF.
* Static stretching for everyone.

## Weekend runs - The long easy run.

60 to 70 minutes of easy running. Mixing in some walking breaks is OK.

## Alternate run days and 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.

The TRIUMF Stretch and Strength classes which are coordinated by Beatrice Frank are very beneficial especially to us runners. Check it out at [https://www.triumf.ca/triumf-social-club/triumf-stretch-strength](https://www.triumf.ca/triumf-social-club/triumf-stretch-strength).

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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