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Hi Everyone,<br>
<br>
I can confirm that the UBC track is back open (but is now blue and
black rather than red).<br>
<br>
I'll be out Tuesday, but plan to arrive and leave early. I should be
there around noon if you'd like to join me.<br>
<br>
Cheers,<br>
<br>
David<br>
<br>
<br>
<div class="moz-cite-prefix">On 2022-10-17 12:56 p.m., Dan Thomson
wrote:<br>
</div>
<blockquote type="cite" cite="mid:Y02ze2BH3CveGX7G@danpc.ccn.triumf.ca">
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<p>Hi all,</p>
<p>This week's copied-from-Rob's workout plan is a track workout.
I think<br>
the UBC track is open again, but I'm not 100% certain of that. I
won't<br>
be able to make it out on Tuesday either, but I'll be out on
Thursday<br>
this week.</p>
<p>If the UBC track is still closed, or you're unsure, you can do
the runs<br>
along the Imperial trail. If you don't have a watch to track
distance,<br>
you can either try to do laps between the intersection of the<br>
Imperial + Powerline trails and the first path intersecting
Imperial to<br>
the west (see the attached map screenshot), or you can calculate
the 400m<br>
time estimate based on your 10k pace: (400m/10,000m) * 10k pace.</p>
<p>== Tuesday Oct 18, 2022 - Track day</p>
<p>Meet at 12:00 outside the Badge Room</p>
<ul>
<li>Jog to the track at 16th and Wesbrook Mall<br>
</li>
<li>Dynamic stretching<br>
</li>
<li>8 to 10 x 400m at 10K pace with 200m rests<br>
</li>
<li>Easy jog back to TRIUMF<br>
</li>
<li>Static stretching</li>
</ul>
<h2 id="thursday-oct-20-2022---split-tempo-run">Thursday Oct 20,
2022 - Split tempo run</h2>
<p>Meet at 12:00 outside the Badge Room</p>
<ul>
<li>Easy run for 10 minutes.<br>
</li>
<li>Increase your effort a bit every 5 minutes.<br>
</li>
<li>At the halfway time, 22.5 minutes, reverse direction and
head back the same way.<br>
</li>
<li>Regroup after 35 minutes total and jog back to TRIUMF.<br>
</li>
<li>Static stretching.</li>
</ul>
<h2 id="weekend-runs---the-long-run-with-faster-sections.">Weekend
runs - The long run with faster sections.</h2>
<p>This week's long run should be 90+ 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.</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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<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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