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

Roxana Ralea roxanar at triumf.ca
Tue May 3 09:48:24 PDT 2016


Congratulations, Claire and Gabriel! Good job, You guys rock!
I wish you a quick recover.

Roxana

On 02/05/2016 3:18 PM, Claire A. David wrote:
> Hi Robert, hi David,
>
> Thank you very much for your kind words.
>
> I would totally recommend to all runners that are considering this 
> daunting distance to give it a try (perhaps with a better preparation 
> than us). It is more than a race: you discover yourself, your physical 
> and mental limits and how you, only you, can push them. It's 
> incredibly enriching and very rewarding.
>
> Looking forward to resuming the running sessions but first we need to 
> be able to... walk :)
>
> Best regards to you all,
>
> - - - - - - - - - -
> Claire David
> University of Victoria, Canada - cern.ch/claire.david 
> <http://cern.ch/claire.david>
>
> On Mon, May 2, 2016 at 2:24 PM, David Wang <gwang at triumf.ca 
> <mailto:gwang at triumf.ca>> wrote:
>
>     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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>
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