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

[David Wang]

Congratulations to Claire and Gabriel!  I can see the huge potentiality 
on both of you to run much faster on this distance. Enjoy the happiness 
of the first M run. Take it easy for couple of weeks.         David Wang
On 5/2/2016 1:44 PM, Robert Watt wrote:
> 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.
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> Our Group's webpages: 
> http://www.triumf.ca/triumf-social-club/triumf-walk-run-group
>
>
>
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