[Triumf-running] TRIUMF Running Group - Week of Sept 20, 2022

[David Morrissey]

Hi All,

I'll be out today for the session, but not sure 
yet about Thursday.

And let me also mention this cross country race on 
Sunday in Jericho Park:

https://vancouverspiritrun.com/

It's a very tame course in terms of XC, no special 
equipment needed, and there are events for kids as 
well. The adult race is at 11am.

Cheers,

David



On 2022-09-20 8:46 a.m., Dan Thomson wrote:
> Hi everyone,
>
> Here's this week's workouts:
>
> ## Tuesday Sep 21, 2022 - Reverse Ladder
>
> Meet at 12:00 outside the Badge Room
>
> * Jog to the west end of Imperial trail
> * Dynamic stretching
> * Run 5, 4, 3, 3, 2, 2, 1, 1 at 10K or faster 
> pace with 1 minute jogs between each one.
> * Easy jog back to TRIUMF
> * Static stretching
>
> ## Thursday Sep 23, 2022 -  Split tempo run
>
> Meet at 12:00 outside the Badge Room
>
> * Easy run for 10 minutes.
> * Increase your pace to moderate (half-marathon 
> pace if you know it). Conversation should be 
> challenging but you should not be gasping for air.
> * At the halfway time, 22.5 minutes, reverse 
> direction and head back the same way.
> * Ease up on the pace for 2 minutes.
> * Pick up the pace again and continue until the 
> 35 minute mark.
> * Regroup and jog back to TRIUMF.
> * Static stretching for everyone.
>
> ## Weekend runs - The long run with faster 
> sections.
>
> This week's long run should be 70 to 80 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 (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
>
> _______________________________________________
> Triumf-running mailing list
> 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