[Triumf-running] TRIUMF Walking and Running Group - Week of May 2, 2016
gwang at triumf.ca
Mon May 2 14:24:37 PDT 2016
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
> * 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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