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<p>Hi everyone,</p>
<p>We're doing to dial down the intensity a little bit this week to get<br/>
some recovery time through some easier workouts.</p>
<h2 id="tuesday-aug-23-2022---easy-run-with-strides">Tuesday Aug 23, 2022 - Easy run with strides</h2>
<p>Meet at 12:00 outside the Badge Room</p>
<ul>
<li>Jog to the west end of Imperial Trail<br/>
</li>
<li>Dynamic stretching<br/>
</li>
<li>Run at an easy pace back and forth along Imperial Trail.<br/>
</li>
<li>Every minute, do one stride consisting of 20 steps per foot.<br/>
</li>
<li>Continue this for 25 minutes.<br/>
</li>
<li>Easy jog back to TRIUMF<br/>
</li>
<li>Static stretching</li>
</ul>
<h2 id="thursday-aug-25-2022---easy-tempo-run">Thursday Aug 25, 2022 - Easy 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>Increase your pace to a moderate pace. This is typically your marathon pace.<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">Weekend runs</h2>
<p>You will find much benefit from doing a long run once per week. Generally, the pace is slow. The important aspect of this run is the amount of time you put in. Any time over one hour is the beneficial period. If you have not been doing these this year, then start with shorter times and build up each week. Limit the week to week increases to 10%. Once you have progressed to 1 1/2 hours, add in fast finish runs where you run the last 20 minutes at a half marathon pace.</p>
<h2 id="alternate-run-days-or-do-cross-training">Alternate run days or do 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.</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/><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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