[Triumf-running] TRIUMF Walking and Running Group - Week of Jan 25, 2016
Robert Watt
watt at triumf.ca
Mon Jan 25 00:13:34 PST 2016
Sun Run registration is ready for you.
Details are at http://www.triumf.ca/triumf-social-club/sun-run-2016.
Quick Summary:
* Early bird cost up to Feb 4: $36.45
* Feb 5 to Mar 4: $43.80
* This cost is the remainder after TRIUMF has contributed $15 per team
member.
* Pay by cash or with a cheque payable to TRIUMF
* Make your payment to Robert Watt and then sign up online on the
Vancouver Sun Run corporate team web site.
* Contact Robert Watt and arrange a time to make a payment for the Sun
Run.
* You will then be provided with an passphrase for the TRIUMF team on
the Vancouver Sun Run site.
Start preparing for the Sun Run now.
There are 12 weeks to go until race day and this is adequate time to
make adaptations to allow you to complete it or perhaps run faster than
last year.
*Training this week*
*Tuesday - Jan 26, 2015* - Huckleberry Hills
Meet at 12:00 outside the badge room
Runners - experienced runners
* Easy warm up jog to the junction of Huckleberry and Hemlock trails
* Dynamic stretching
* 8 to 10 repeats. 5k effort uphill and easy jog down. Up to 21
minutes of hill work
* Warm down jog back to TRIUMF
* Stretching at TRIUMF
Learning to run group (or restarting)
* Start with a 5 minute walk then easy run for 1.5 minute, walk for 2
minutes, continue to repeat on route to junction.
* Alternate the walking and running up and down the hill but keep the
effort easy.
* Continue the easy walk/run repeats back to TRIUMF.
* Stretching at TRIUMF.
*Thursday Jan 28, 2016* - 45 minute tempo run. Most likely Council Trail
to Sasamat Trail to W16th and back along the same route
Meet at 12:00 outside the Badge Room
* Runners: 10 minute easy run and then for 25 minutes, gradually
increase from an easy pace to a faster pace near the end and
switching direction at 12.5 minutes. After 25 minutes, switch to an
easy run back to TRIUMF.
* For Learn to run training: 5 minute walk then alternate 1.5 minute
easy run with 2 minute walk along the same route as the runners, and
then a 5 minute walk back to TRIUMF
* Stretching for everyone.
Please feel free to pass this message along to others at TRIUMF.
If you prefer to not receive these emails, you can remove yourself by
visiting http://lists.triumf.ca/mailman/listinfo/triumf-running
Our Group's webpages:
http://www.triumf.ca/triumf-social-club/triumf-walk-run-group
<mailto:watt at triumf.ca>
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