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Hi Everyone<br>
<br>
<b>Running with speed.</b><br>
This week's 400m repeat workout can be a tough one. For those of you
running regularly, you can do these slightly faster than your 5K
pace. As the workout progresses it will be more difficult to
maintain this pace. Be forewarned, this will make your muscles sore
for a few days if you are not accustomed to running at a fast pace.
Be willing to run these at a slower pace if you are not ready. <br>
The benefit of doing this workout is improvement in running economy.
Your body will adapt and use oxygen more efficiently. You will also
improve your running form.<br>
<br>
<b>Vancouver Sun Run April 17, 2016</b><br>
Registration with the TRIUMF Sun Run Team will start in early
January. Time to lace up and start training or ramp up the training.
Looking forward to seeing great team in 2016.<br>
<br>
<b>Training this week</b><br>
<br>
<b>Tuesday - Dec 8, 2015</b> - 400m repeats at the track<br>
Meet at 12:00 outside the badge room<br>
<br>
Runners<br>
<ul>
<li>easy warm up jog to track at 16th and Wesbrook Mall<br>
</li>
<li>dynamic stretching</li>
<li>5, 6, or more 400m repeats at 10K pace or faster with 200m
recovery jogs<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 (this can be modified)<br>
</li>
<li>stretching</li>
<li>power walking or jogging for each <br>
</li>
<li>back to TRIUMF</li>
<li>stretching at TRIUMF</li>
</ul>
<b>Thursday Dec 10, 2015</b> - 45 minute tempo run. Route will be
determined at start time.<br>
Meet at 12:00 outside the Badge Room<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
<div class="moz-signature"><br>
<small><span class="style7"><a href="mailto:watt@triumf.ca"></a></span></small>
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