[Triumf-running] TRIUMF Walking and Running Group - Week of June 27, 2016

[Robert Watt]

*Hi Everyone,

*We had four members of our running group participating in the 
Scotiabank Half Marathon on Sunday. It was a great day. Some may say it 
was too warm for racing but it was likely not much of a factor. David 
Wang was participating and Qun Gee surpassed his expectations with a 
solid time of 1:36:31. Stefan Paul, a recent arrival at TRIUMF from 
Germany, ran side by side with me (Rob) throughout the entire race. The 
team work lead to both of us setting personal best times for a half 
marathon with a time of 1:26:39 and we both received 3rd place in our 
respective age groups. This demonstrates how beneficial it is to have a 
pace partner during endurance events.

There are many other road and trail events during the summer months. 
Sign up for one or more so that you have a goal to work towards. The 
Summerfast 10K event is on Saturday July 16th at 8:00am in Stanley Park. 
It is an easy run to do and is always fun.

*Tuesday - June 28, 2016* - 1K loops
Meet at 12:00 outside the badge room

Runners

  * easy warm up jog to the junction of Hemlock and Huckleberry trails
  * dynamic stretching
  * 3 or 4 loops at 10K pace with 90 second rests between.
  * warm down jog back to TRIUMF
  * stretching at TRIUMF

Walkers and walk/runners

  * Walk or jog to the same location
  * Mixed walk, jog, or run - your call and you can also get feedback
    from other members
  * Walk or alternate walk/jog back to TRIUMF
  * Stretch at TRIUMF

*Thursday June 30, 2016* - 45 minute tempo run or walk or walk/run. 
Route will be determined at start time.
Meet at 12:00 outside the Badge Room

  * 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, slow down to an easy run back to
    TRIUMF.
  *   Stretching for everyone.

Please feel free to pass this message along to others at TRIUMF.
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Our Group's webpages: 
http://www.triumf.ca/triumf-social-club/triumf-walk-run-group

Cheers,
Rob

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