[Triumf-running] TRIUMF Running Group - Week of Jan 9, 2017

[Robert Watt]

Hi Everyone,*
*
It is nearly time to register with the TRIUMF team for the Vancouver Sun 
Run. 102 days to go to race day which gives enough time to prepare. 
Registration details will be sent out shortly. Just need to clarify some 
accounting matters. I really hope all of you are planning on signing up 
this year.

It looks to be cold this week so put on some extra layers for the 
running sessions.

*Tuesday - Jan 10**, 2017* - Reverse Ladder workout on South-West Marine 
pathway.
Meet at 12:00 outside the Badge Room

  * 10 minute easy run to corner of W16th and Marine
  * dynamic stretching
  * 6, 5, 4, 3, 2, 1 minute runs at 10k pace with 1 minute rests
  * easy jog back to TRIUMF
  * stretching

*Thursday Jan 12, 2017* - 45 minute tempo run. Marine Drive route since 
the forest trails may be rough.
Meet at 12:00 outside the Badge Room

  * 10 minute easy run as a group then gradually increase pace to be at
    half marathon pace or faster pace near the mid-way time. Turn
    direction while gradually reducing the pace and collect the group
    back together. Do 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

Cheers,
Rob


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