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Hey All,<br>
<br>
I'll be out today and possibly Thursday. Hills are "fun"!<br>
<br>
David<br>
<br>
<br>
<div class="moz-cite-prefix">On 2022-08-16 9:11 a.m., Dan Thomson
wrote:<br>
</div>
<blockquote type="cite" cite="mid:YvvBn7nG7gpdSFEC@danpc.ccn.triumf.ca">
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<p>Hi everyone,</p>
<p>This week starts with everybody's favourite workout.</p>
<p>Enjoy!</p>
<h2 id="tuesday-aug-15-2022---hills">Tuesday Aug 15, 2022 - Hills</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>Run up the hill at 5K pace effort, jog back down, and repeat
for 25 minutes.<br>
</li>
<li>Easy jog back to TRIUMF<br>
</li>
<li>Static stretching</li>
</ul>
<h2 id="thursday-aug-17-2022---tempo-run">Thursday Aug 17, 2022 -
Tempo run</h2>
<p>Meet at 12:00 outside the Badge Room</p>
<ul>
<li>Easy run for 10 minutes. We may split into a few warm up
groups.<br>
</li>
<li>Gradually increase your pace over the next 10 minutes to the
point that you can still engage in short conversation but you
are running moderately hard.<br>
</li>
<li>At the halfway time turn direction to come back the same
way.<br>
</li>
<li>Maintain the pace up to 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-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>
Daniel Thomson
Linux and DevOps Specialist
t +1 604 222 7428
<a class="moz-txt-link-abbreviated" href="mailto:dthomson@triumf.ca">dthomson@triumf.ca</a>
TRIUMF Canada's particle accelerator centre
<a class="moz-txt-link-abbreviated" href="http://www.triumf.ca">www.triumf.ca</a> @TRIUMFLab
4004 Wesbrook Mall
Vancouver BC V6T 2A3 Canada</div>
<br>
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<pre class="moz-quote-pre" wrap="">_______________________________________________
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<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>
</blockquote>
<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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