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I’ll be out tomorrow, and maybe Thursday!<br>
<br>
<div dir="ltr">Eleanor Dunling (she/her)</div>
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<blockquote type="cite">On 7 Nov 2022, at 1:01 pm, Dan Thomson <dthomson@triumf.ca> wrote:<br>
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<p>Hi all,</p>
<p>Here's this week's runs:</p>
<h2 id="tuesday-nov-8-2022---1km-loops">Tuesday Nov 8, 2022 - 1km loops</h2>
<p>Meet at 12:00 outside the Badge Room</p>
<ul>
<li>Jog to the junction of Hemlock and Huckleberry trails<br>
</li><li>Dynamic stretching<br>
</li><li>Run 4 or 5 loops at 10K pace with 1 minute jogs between each one.<br>
</li><li>Easy jog back to TRIUMF<br>
</li><li>Static stretching</li></ul>
<h2 id="thursday-nov-10-2022---progression-run">Thursday Nov 10, 2022 - Progression 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>Continue to increase effort.<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">Weekend runs - The long run</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.</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.</p>
<p>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><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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