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<p>Hi all,</p>
<p>Here's this week's workouts:</p>
<h2 id="tuesday-july-26-2022---long-repeats">Tuesday July 26, 2022 - long repeats</h2>
<p>Meet at 12:00 outside the Badge Room</p>
<ul>
<li>Jog to the junction of Imperial and Salish (south side) trails<br/>
</li>
<li>Dynamic stretching<br/>
</li>
<li>Do 4 x 5 min repeats at 10K effort with 90 second rests. Adjust for heat.<br/>
</li>
<li>Easy jog back to TRIUMF<br/>
</li>
<li>Static stretching</li>
</ul>
<h2 id="thursday-july-28-2022---cruise-intervals">Thursday July 28, 2022 - Cruise Intervals</h2>
<p>Meet at 12:00 outside the Badge Room</p>
<ul>
<li>Easy run for 10 minutes.<br/>
</li>
<li>Using our usual Thursday route and same turn-around time, break up the run into 1km sections with 1 minutes jogs between each section.<br/>
</li>
<li>Regroup and jog back to TRIUMF.<br/>
</li>
<li>Static stretching for everyone.</li>
</ul>
<h2 id="weekend-runs---the-long-easy-run.">Weekend runs - The long easy run.</h2>
<p>You will find much benefit from doing a long easy run once per week. The important aspect of this run is the amount of time you put in. The benefits start to kick in after one hour. If you have not been doing these for a while, make the fist one about 1 hour and extend the time in the following weeks. Limit the week to week increases to 10%. Once you have progressed to 1 1/2 hours, you can add in some moderate intervals or just continue to add more time to the run. Make sure you take along water and energy snacks.</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/>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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