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<p>Hi everyone,</p>
<p>This week's workouts will take down intensity for those of you doing<br/>
the Summerfast 10k this weekend. Some easy runs with a few small<br/>
bursts of speed should be good to help you recover and be rested for the<br/>
race on the weekend.</p>
<p>To those of you running in the Summerfast race, good luck!</p>
<h2 id="tuesday-july-12-2022---easy-run-with-faster-short-intervals">Tuesday July 12, 2022 - Easy run with faster short intervals</h2>
<p>Meet at 12:00 outside the Badge Room<br/>
* Jog to the junction of Hemlock and Huckleberry Trails<br/>
* Dynamic stretching<br/>
* Easy to moderate effort run 3 or 4 times around the 1 km loop and mixing in some 1 minute faster paces.<br/>
* Easy jog back to TRIUMF<br/>
* Static stretching</p>
<h2 id="thursday-july-14-2022---easy-run-with-strides">Thursday July 14, 2022 - Easy run with strides</h2>
<p>Meet at 12:00 outside the Badge Room<br/>
* Easy run for 10 minutes.<br/>
* Increase the pace slightly.<br/>
* At the halfway time, 22.5 minutes, reverse direction and head back the same way.<br/>
* Mix in some strides (fast for 30 steps)<br/>
* Regroup at 35 minutes and jog back to TRIUMF.<br/>
* Static stretching for everyone.</p>
<h2 id="weekend-runs---the-optional-long-run">Weekend runs - The optional long run</h2>
<p>If you raced on Saturday you may consider taking the day off or doing an easy short recovery run. For those of you wanting to do a long run, make sure you are out there for at least an hour. The time and distance depend on how much you have been running over the past month.</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/>
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.<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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