[Triumf-running] TRIUMF Walking and Running Group - Week of May 23, 2016

[Robert Watt]

Hi Everyone,

For anyone interested in trying out a running road race, there is a 5 km 
event in White Rock on Sunday June 5th. The Sandcastle City Classic, 
previously a 10k event, has changed to a much flatter 5k course. There 
are typically numerous good prizes given away afterwards and good treats 
as well. Check out http://www.sunrunners.ca/sandcastle-city-classic.

Another good event is the BlueShore Financial Longest Day 5k and 10k, as 
well as Kid's mile on Friday June 10 at 7:00pm near UBC's Thunderbird 
Stadium. This very popular event features live music and great food 
afterwards. http://www.thunderbirdstrack.org/longest-day-road-race

*Training this week*

*Tuesday - May 24, 2016* - 4 minute repeats on Imperial
Meet at 12:00 outside the badge room

Runners

  * easy warm up jog to west end on Imperial Trail.
  * dynamic stretching
  * 5 x 4 minute jog/run at faster pace (your call), with 1 minute rests
    between
  * 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 26, 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

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