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<p>Hi all,</p>
<p>I hope some of you saw David's message about the Summerfast 10k. It's<br/>
happening a lot sooner than I anticipated and is only about a month away<br/>
on Saturday July 16, 2022. This is a great, flat course. Ideal for<br/>
getting some of your fastest 10k times of the year! The scenery along<br/>
the run is also top notch as you do a full loop around the Stanley Park<br/>
sea wall.</p>
<p>Price increase is tomorrow, so get in quick to save $10!</p>
<p>Here's this week's workouts:</p>
<h2 id="tuesday-june-14-2022---stretching-out-the-intervals">Tuesday June 14, 2022 - Stretching out the intervals</h2>
<p>Meet at 12:00 outside the Badge Room</p>
<ul>
<li>Jog to the east end of Imperial trail<br/>
</li>
<li>Dynamic stretching<br/>
</li>
<li>3 or 4 x 1 mile loops @ 10K pace effort with 2 minute rests between each.<br/>
</li>
<li>(optional 1 extra loop)<br/>
</li>
<li>Easy jog back to TRIUMF<br/>
</li>
<li>Static stretching</li>
</ul>
<h2 id="thursday-june-27-2019---progression-run">Thursday June 27, 2019 - Progression Run</h2>
<p>Meet at 12:00 outside the Badge Room</p>
<ul>
<li>Easy run for 10 minutes.<br/>
</li>
<li>Increase your pace to moderate effort (marathon pace if you know it).<br/>
</li>
<li>For the next 25 minutes, increase your effort slightly every 5 minutes.<br/>
</li>
<li>At the halfway time, 22.5 minutes, reverse direction and head back the same way.<br/>
</li>
<li>After 35 minutes, regroup and jog back to TRIUMF.<br/>
</li>
<li>Static stretching for everyone.</li>
</ul>
<h2 id="weekend-runs---the-long-run-with-faster-sections.">Weekend runs - The long run with faster sections.</h2>
<p>This week's long run should be 75 to 85 minutes with 2 x 10 minutes at faster pace mixed in near the end of the run. It's a good idea to take along something for hydration and energy.</p>
<h2 id="alternate-run-days-or-cross-training">Alternate run days or cross training</h2>
<p>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.<br/>
Cycling, hiking, swimming, yoga, are great cross training activities. Basically, keep as active as possible without hurting yourself. The TRIUMF Strength and Stretch classes are an excellent complement to our training. Check out <a class="uri" href="https://www.triumf.ca/triumf-social-club/triumf-stretch-strength">https://www.triumf.ca/triumf-social-club/triumf-stretch-strength</a>.<br/>
Please feel free to pass this message along to others at TRIUMF.</p>
<div class="signature" style="color: #999; font-family: monospace; white-space: pre; margin: 1em 0 0 0; font-size: 80%"><span class="leader">-- </span><br/><br/>Daniel Thomson <br/>Linux and DevOps Specialist <br/>t +1 604 222 7428 <br/>dthomson@triumf.ca <br/>TRIUMF Canada's particle accelerator centre <br/>www.triumf.ca @TRIUMFLab <br/>4004 Wesbrook Mall <br/>Vancouver BC V6T 2A3 Canada</div>
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