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<p class="MsoNormal"><span style="mso-fareast-language:EN-US">I’ll be out Thursday! Was so fun last week
</span><span style="font-family:"Segoe UI Emoji",sans-serif;mso-fareast-language:EN-US">😊</span><span style="mso-fareast-language:EN-US"><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 <triumf-running-bounces@lists.triumf.ca>
<b>On Behalf Of </b>David Morrissey<br>
<b>Sent:</b> August 16, 2022 9:53 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 15, 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">Hey All,<br>
<br>
I'll be out today and possibly Thursday. Hills are "fun"!<br>
<br>
David<br>
<br>
<o:p></o:p></p>
<div>
<p class="MsoNormal">On 2022-08-16 9:11 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>This week starts with everybody's favourite workout.<o:p></o:p></p>
<p>Enjoy!<o:p></o:p></p>
<h2 id="tuesday-aug-15-2022---hills">Tuesday Aug 15, 2022 - Hills<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 junction of Huckleberry and Hemlock trails<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 up the hill at 5K pace effort, jog back down, and repeat for 25 minutes.<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-17-2022---tempo-run">Thursday Aug 17, 2022 - 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. We may split into a few warm up groups.<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l1 level1 lfo2">
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.<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 turn direction to come 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">
Maintain the pace up to 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-easy-run.">Weekend runs - The long easy run.<o:p></o:p></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.<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"><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>
</div>
<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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