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<p class="MsoNormal">That’s good! I plan to join tomorrow, but I am not 100% that I know the loop layout for that particular workout… I don’t think I’ve done it before…. So I need a buddy!<o:p></o:p></p>
<p class="MsoNormal"><o:p> </o:p></p>
<p class="MsoNormal">Thursday is a big maybe for me.<o:p></o:p></p>
<p class="MsoNormal"><o:p> </o:p></p>
<p class="MsoNormal">Cam<o:p></o:p></p>
<p class="MsoNormal"><o:p> </o:p></p>
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<p class="MsoNormal"><b><span style="font-size:12.0pt;color:black">From: </span></b><span style="font-size:12.0pt;color:black">Triumf-running <triumf-running-bounces@lists.triumf.ca> on behalf of Eleanor Dunling <edunling@triumf.ca><br>
<b>Date: </b>Monday, November 7, 2022 at 13:05<br>
<b>To: </b>Daniel Thomson <dthomson@triumf.ca><br>
<b>Cc: </b>TRIUMF Running <triumf-running@trmail.triumf.ca><br>
<b>Subject: </b>Re: [Triumf-running] TRIUMF Running Group - Week of Nov 7, 2022<o:p></o:p></span></p>
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<p class="MsoNormal"><o:p> </o:p></p>
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<p class="MsoNormal" style="margin-bottom:12.0pt">I’ll be out tomorrow, and maybe Thursday!<o:p></o:p></p>
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<p class="MsoNormal">Eleanor Dunling (she/her)<o:p></o:p></p>
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<p class="MsoNormal"><br>
<br>
<o:p></o:p></p>
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<p class="MsoNormal" style="margin-bottom:12.0pt">On 7 Nov 2022, at 1:01 pm, Dan Thomson <dthomson@triumf.ca> wrote:<o:p></o:p></p>
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<p>Hi all,<o:p></o:p></p>
<p>Here's this week's runs:<o:p></o:p></p>
<h2 id="tuesday-nov-8-2022---1km-loops">Tuesday Nov 8, 2022 - 1km loops<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 lfo1">
Jog to the junction of Hemlock and Huckleberry trails<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l1 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:l1 level1 lfo1">
Run 4 or 5 loops at 10K pace with 1 minute jogs between each one.<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l1 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:l1 level1 lfo1">
Static stretching<o:p></o:p></li></ul>
<h2 id="thursday-nov-10-2022---progression-run">Thursday Nov 10, 2022 - Progression 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:l0 level1 lfo2">
Easy run for 10 minutes.<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l0 level1 lfo2">
Increase your effort a bit every 5 minutes.<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l0 level1 lfo2">
At the halfway time, 22.5 minutes, reverse direction and head 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:l0 level1 lfo2">
Continue to increase effort.<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l0 level1 lfo2">
Regroup after 35 minutes total 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:l0 level1 lfo2">
Static stretching.<o:p></o:p></li></ul>
<h2 id="weekend-runs---the-long-run">Weekend runs - The long run<o:p></o:p></h2>
<p>This week's long run should be more than 60 minutes long. Many benefits kick in once you get past the first hour. Remember to keep the pace comfortable for most of the run. The last few kms will likely feely hard. Consider going for 90+ minutes. It's important
to take along something for hydration and energy.<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.<o:p></o:p></p>
<p>Please feel free to pass this message along to others at TRIUMF.<o:p></o:p></p>
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<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"><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<o:p></o:p></span></p>
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<p class="MsoNormal">_______________________________________________<br>
Triumf-running mailing list<br>
Triumf-running@lists.triumf.ca<br>
https://lists.triumf.ca/mailman/listinfo/triumf-running<o:p></o:p></p>
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