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<p>Hi all,</p>
<p>Summerfast is just a few weeks away. This means that the workouts this<br/>
week and next will be fairly intense with a taper the week after. If<br/>
you're not running the race, at least get out and enjoy the sunshine!</p>
<p>Training this Week</p>
<h2 id="tuesday-june-28-2022---hill-work.">Tuesday June 28, 2022 - Hill work.</h2>
<p>Meet at 12:00 outside the Badge Room</p>
<ul>
<li>Jog to the junction of Huckleberry and Hemlock trails<br/>
</li>
<li>Dynamic stretching<br/>
</li>
<li>Do 8 to 10 hill repeats at 10K effort. Use either the steeper hill on Huckleberry or the less steep but longer Deer Fern trail. You can also alternate between these.<br/>
</li>
<li>Easy jog back to TRIUMF<br/>
</li>
<li>Static stretching</li>
</ul>
<h2 id="thursday-june-30-2022---tempo-run">Thursday June 30, 2022 - Tempo run</h2>
<p>Meet at 12:00 outside the Badge Room</p>
<ul>
<li>Easy run for 10 minutes.<br/>
</li>
<li>Pick up the pace, perhaps marathon pace, and hold it.<br/>
</li>
<li>At the halfway time, 22.5 minutes, reverse direction and head back the same way.<br/>
</li>
<li>Continue the same pace until the 35 minute mark.<br/>
</li>
<li>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 at easy pace with 15 minutes faster pace at 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. 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</p>
<p>Our Group's webpages: www.triumf.ca/triumf-social-club/triumf-walk-run-group</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/>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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