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<p class="MsoNormal"><span style="mso-fareast-language:EN-US">I’ll aim to make it today (usually I start earlier).<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-fareast-language:EN-US"><o:p> </o:p></span></p>
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<p class="MsoNormal"><b><span lang="EN-US">From:</span></b><span lang="EN-US"> Triumf-running <triumf-running-bounces@lists.triumf.ca>
<b>On Behalf Of </b>David Morrissey<br>
<b>Sent:</b> August 2, 2022 10:36 AM<br>
<b>To:</b> TRIUMF Running <triumf-running@trmail.triumf.ca><br>
<b>Subject:</b> Re: [Triumf-running] TRIUMF Running Group - Week of Aug 1, 2022<o:p></o:p></span></p>
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<p class="MsoNormal"><o:p> </o:p></p>
<p class="MsoNormal" style="margin-bottom:12.0pt">Hi All,<br>
<br>
I'll be there today and can lead the workout if nobody else wants to.<br>
<br>
Also, I have an extra $25 off card from Forerunners (for any purchase over $75). If anyone wants it, please let me know.<br>
<br>
Cheers,<br>
<br>
David<br>
<br>
<o:p></o:p></p>
<div>
<p class="MsoNormal">On 2022-08-02 10:20 a.m., Dan Thomson wrote:<o:p></o:p></p>
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<blockquote style="margin-top:5.0pt;margin-bottom:5.0pt">
<p>Hi everyone,<o:p></o:p></p>
<p>Here's this week's workouts:<o:p></o:p></p>
<h2 id="tuesday-aug-2-2022---tilted-pyramid-workout">Tuesday Aug 2, 2022 - Tilted Pyramid workout<o:p></o:p></h2>
<p>Meet at 12:00 outside the Badge Room<o:p></o:p></p>
<ul type="disc">
<li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l0 level1 lfo1">
Jog to the west end of Imperial trail<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l0 level1 lfo1">
dynamic stretching<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l0 level1 lfo1">
Run 1, 2, 3, 4, 5, 3, 2, and 1 minutes at 10K or faster pace with 1 minute jogs between each one.<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l0 level1 lfo1">
Easy jog back to TRIUMF<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l0 level1 lfo1">
Static stretching<o:p></o:p></li></ul>
<h2 id="thursday-aug-4-2022---split-tempo-run">Thursday Aug 4, 2022 - Split tempo run<o:p></o:p></h2>
<p>Meet at 12:00 outside the Badge Room<o:p></o:p></p>
<ul type="disc">
<li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l1 level1 lfo2">
Easy run for 10 minutes.<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l1 level1 lfo2">
Increase your pace to moderate (half-marathon pace if you know it). Conversation should be challenging but you should not be gasping for air.<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l1 level1 lfo2">
At the halfway time, 22.5 minutes, reverse direction and head back the same way.<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l1 level1 lfo2">
Ease up on the pace for 2 minutes.<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l1 level1 lfo2">
Pick up the pace again and continue until the 35 minute mark.<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l1 level1 lfo2">
Regroup and jog back to TRIUMF.<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l1 level1 lfo2">
Static stretching for everyone.<o:p></o:p></li></ul>
<h2 id="weekend-runs---the-long-run-with-faster-sections.">Weekend runs - The long run with faster sections.<o:p></o:p></h2>
<p>This week's long run should be 65 to 75 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.<o:p></o:p></p>
<h2 id="alternate-run-days-or-cross-training">Alternate run days or cross training<o:p></o:p></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.<o:p></o:p></p>
<div style="margin-top:12.0pt">
<p class="MsoNormal"><span class="leader"><span style="font-size:9.0pt;font-family:"Courier New";color:#999999">--
</span></span><span style="font-size:9.0pt;font-family:"Courier New";color:#999999"><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-size:9.0pt;font-family:"Courier New";color:#999999">Daniel Thomson
<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-size:9.0pt;font-family:"Courier New";color:#999999">Linux and DevOps Specialist
<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-size:9.0pt;font-family:"Courier New";color:#999999">t +1 604 222 7428
<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-size:9.0pt;font-family:"Courier New";color:#999999"><a href="mailto:dthomson@triumf.ca">dthomson@triumf.ca</a>
<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-size:9.0pt;font-family:"Courier New";color:#999999">TRIUMF Canada's particle accelerator centre
<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-size:9.0pt;font-family:"Courier New";color:#999999"><a href="http://www.triumf.ca">www.triumf.ca</a> @TRIUMFLab
<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-size:9.0pt;font-family:"Courier New";color:#999999">4004 Wesbrook Mall
<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-size:9.0pt;font-family:"Courier New";color:#999999">Vancouver BC V6T 2A3 Canada<o:p></o:p></span></p>
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<p class="MsoNormal"><br>
<br>
<o:p></o:p></p>
<pre>_______________________________________________<o:p></o:p></pre>
<pre>Triumf-running mailing list<o:p></o:p></pre>
<pre><a href="mailto:Triumf-running@lists.triumf.ca">Triumf-running@lists.triumf.ca</a><o:p></o:p></pre>
<pre><a href="https://lists.triumf.ca/mailman/listinfo/triumf-running">https://lists.triumf.ca/mailman/listinfo/triumf-running</a><o:p></o:p></pre>
</blockquote>
<p class="MsoNormal"><br>
<br>
<o:p></o:p></p>
<pre>-- <o:p></o:p></pre>
<pre>David Morrissey<o:p></o:p></pre>
<pre>Theory Group<o:p></o:p></pre>
<pre>TRIUMF<o:p></o:p></pre>
<pre>4004 Wesbrook Mall<o:p></o:p></pre>
<pre>Vancouver, BC V6T 2A3<o:p></o:p></pre>
<pre>Canada<o:p></o:p></pre>
<pre>604-222-7697<o:p></o:p></pre>
<pre><a href="mailto:dmorri@triumf.ca">dmorri@triumf.ca</a><o:p></o:p></pre>
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