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Hello Everyone,<br>
<br>
This weekend's long run felt sluggish. I had every intention of
completing some long repeats within it. There may be various reasons
for this but I will place the blame on the consumption of too many
chocolate bars the night before. It is a good reminder for me that
diet impacts my running performance. If you feel you need to burn
off some sugar, make sure you join us for this week's run or walk.<br>
<br>
Many of you may have received an email from Sun Run Offices
reminding you of the 2016 run. If you plan to run with the TRIUMF
team, don't sign up yet. We will coordinate the TRIUMF team near the
beginning of the year. I saw in today's Vancouver Sun that Sun Run
organizers are dropping the while cotton t-shirts and will provide
all participants with high-tech shirts. Finally I will have a Sun
Run shirt I can run in.<br>
<br>
<b>Training this week</b><br>
<br>
<b>Tuesday - Nov 3, 2015</b> - Loops in the Forest<br>
Meet at 12:00 outside the badge room<br>
<br>
Runners<br>
<ul>
<li>easy warm up jog to the junction of Huckleberry and Hemlock
trails<br>
</li>
<li>dynamic stretching</li>
<li>3 or 4 loops with 2 minute recovery walk/jog. The loop is
about 1100m<br>
</li>
<li>warm down jog back to TRIUMF</li>
<li>stretching at TRIUMF</li>
</ul>
Walkers and Walk/runners<br>
<ul>
<li>walk to the above destination<br>
</li>
<li>stretching</li>
<li>power walking or jogging along the same route<br>
</li>
<li>back to TRIUMF</li>
<li>stretching at TRIUMF</li>
</ul>
<b>Thursday Nov 5, 2015</b> - 45 minute tempo run or brisk walk
along SW Marine Trail, Camosun St, and St Georges Trail, W29th (if
you get that far) and return.<br>
Meet at 12:00 outside the Badge Room<br>
<br>
<ul>
<li>10 min at an easy pace</li>
<li>Runners: for 25 minutes, gradually increase from an easy pace
to a faster pace near the end and switching direction at 12.5
minutes.<br>
</li>
<li>For walkers/joggers: alternating paces for 25 minutes.</li>
<li>10 min easy pace back to TRIUMF</li>
<li>post run stretching</li>
</ul>
Please feel free to pass this message along to others at TRIUMF.<br>
If you prefer to not receive these emails, you can remove yourself
by visiting <a class="moz-txt-link-freetext"
href="http://lists.triumf.ca/mailman/listinfo/triumf-running">http://lists.triumf.ca/mailman/listinfo/triumf-running</a><br>
Our Group's webpages: <a class="moz-txt-link-freetext"
href="http://www.triumf.ca/triumf-social-club/triumf-walk-run-group">http://www.triumf.ca/triumf-social-club/triumf-walk-run-group</a><br>
<br>
Cheers,<br>
Rob <br>
<div class="moz-signature"><br>
<small><span class="style7"><a href="mailto:watt@triumf.ca"></a></span></small>
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