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    And I'll be out today (but probably not Thursday)!<br>
    <br>
    Cheers,<br>
    <br>
    David<br>
    <br>
    <br>
    <div class="moz-cite-prefix">On 2022-08-09 11:32 a.m., Eleanor
      Dunling wrote:<br>
    </div>
    <blockquote type="cite" cite="mid:YQBPR0101MB6634955BD47478A724CF468FD1629@YQBPR0101MB6634.CANPRD01.PROD.OUTLOOK.COM">
      
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        <p class="MsoNormal"><span style="mso-fareast-language:EN-US">I’ll
            be running Thursday – please run with me! I’ve missed the
            gang!<o:p></o:p></span></p>
        <p class="MsoNormal"><span style="mso-fareast-language:EN-US"><o:p> </o:p></span></p>
        <div>
          <p class="MsoNormal"><span lang="EN-US">Eleanor Dunling
              (she/her)<o:p></o:p></span></p>
        </div>
        <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
                  <a class="moz-txt-link-rfc2396E" href="mailto:triumf-running-bounces@lists.triumf.ca"><triumf-running-bounces@lists.triumf.ca></a>
                  <b>On Behalf Of </b>Dan Thomson<br>
                  <b>Sent:</b> August 9, 2022 11:24 AM<br>
                  <b>To:</b> TRIUMF Running
                  <a class="moz-txt-link-rfc2396E" href="mailto:triumf-running@trmail.triumf.ca"><triumf-running@trmail.triumf.ca></a><br>
                  <b>Subject:</b> [Triumf-running] TRIUMF Running Group
                  - Week of Aug 8, 2022<o:p></o:p></span></p>
            </div>
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          <p class="MsoNormal"><o:p> </o:p></p>
          <p>Hi everyone,<o:p></o:p></p>
          <p>Here's this week's workouts:<o:p></o:p></p>
          <h2 id="tuesday-aug-09-2022---reverse-ladder">Tuesday Aug 09,
            2022 - Reverse Ladder<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 5, 4, 3, 3, 2, 2, 1, 1 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-11-2022---split-tempo-run">Thursday Aug
            11, 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 70 to 80 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>
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            <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"><br>
                <br>
                Daniel Thomson  <br>
                Linux and DevOps Specialist  <br>
                t +1 604 222 7428  <br>
                <a href="mailto:dthomson@triumf.ca" moz-do-not-send="true" class="moz-txt-link-freetext">dthomson@triumf.ca</a> 
                <br>
                TRIUMF Canada's particle accelerator centre  <br>
                <a href="http://www.triumf.ca" moz-do-not-send="true">www.triumf.ca</a>
                @TRIUMFLab  <br>
                4004 Wesbrook Mall  <br>
                Vancouver BC V6T 2A3 Canada<o:p></o:p></span></p>
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      <pre class="moz-quote-pre" wrap="">_______________________________________________
Triumf-running mailing list
<a class="moz-txt-link-abbreviated" href="mailto:Triumf-running@lists.triumf.ca">Triumf-running@lists.triumf.ca</a>
<a class="moz-txt-link-freetext" href="https://lists.triumf.ca/mailman/listinfo/triumf-running">https://lists.triumf.ca/mailman/listinfo/triumf-running</a>
</pre>
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    <br>
    <pre class="moz-signature" cols="50">-- 
David Morrissey
Theory Group
TRIUMF
4004 Wesbrook Mall
Vancouver, BC V6T 2A3
Canada
604-222-7697
<a class="moz-txt-link-abbreviated" href="mailto:dmorri@triumf.ca">dmorri@triumf.ca</a></pre>
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