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<p>Hi everyone,</p>
<p>Here are the runs for this week:</p>
<h2 id="tuesday-dec-13-2022---pyramid-work-out-at-the-track">Tuesday Dec 13, 2022 - Pyramid work out at the track</h2>
<p>Meet at 12:00 outside the Badge Room</p>
<ul>
<li>Jog to the track at Wesbrook and 16th<br/>
</li>
<li>Dynamic stretching<br/>
</li>
<li>At 10K pace or faster, run: 400m, 800m, 1200m, 1600m, 1200, and 400m with 60 to 90 second jogs between each.<br/>
</li>
<li>Easy jog back to TRIUMF<br/>
</li>
<li>Static stretching</li>
</ul>
<h2 id="thursday-dec-15-2022---tempo-run">Thursday Dec 15, 2022 - Tempo run</h2>
<p>Meet at 12:00 outside the Badge Room</p>
<ul>
<li>Easy run for 10 minutes.<br/>
</li>
<li>Gradually increase your pace over the next 10 minutes to the point that you can still engage in short conversation but you are running moderately hard.<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---the-long-easy-run.">Weekend runs - The long easy run.</h2>
<p>This week's long run should be 75 to 85 minutes long with 3 x 5 minute segments at marathon pace. 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><br/><br/>Daniel Thomson (he / him) <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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