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Hi All,<br>
<br>
I'll be out today, although I may do a slightly different workout
along Imperial.<br>
<br>
Cheers,<br>
<br>
David<br>
<br>
<br>
<div class="moz-cite-prefix">On 2022-08-23 9:10 a.m., Dan Thomson
wrote:<br>
</div>
<blockquote type="cite" cite="mid:YwT76Q8gMyeC6qm8@danpc.ccn.triumf.ca">
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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>
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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</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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