[Triumf-running] TRIUMF Walking and Running Group - Week of May 2, 2016

[Robert Watt]

Hi Everyone,

Congratulations to Claire David and Gabriel Palacino who participated in 
the Vancouver BMO Marathon on Sunday. This was their first marathon. 
Claire completed the course in 3:53:45 and Gabriel finished in 3:42:05. 
Very impressive. Claire's comment "Goodness, that hurts!" sums up what a 
marathon feels like. However I think that within a few weeks, when they 
are mostly recovered, they will make plans for another one.

*Training this week*

*Tuesday - May 3, 2016* - Reverse ladder workout on Imperial Trail
Meet at 12:00 outside the badge room

Runners

  * easy warm up jog to west end of Imperial.
  * dynamic stretching
  * 6, 5, 4, 3, 2, 1 minute repeats at 10K pace with 1 minute rests
  * warm down jog back to TRIUMF
  * stretching at TRIUMF

Walkers and walk/runners

  * Walk to the same location
  * Mixed walk, jog, or run - your call
  * Walk or alternate walk/jog back to TRIUMF
  * Stretch at TRIUMF

*Thursday May 5, 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.
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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