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Sun Run registration is ready for you.<br>
Details are at <a class="moz-txt-link-freetext" href="http://www.triumf.ca/triumf-social-club/sun-run-2016">http://www.triumf.ca/triumf-social-club/sun-run-2016</a>.<br>
<br>
Quick Summary:<br>
<br>
<ul>
<li>Early bird cost up to Feb 4: $36.45</li>
<li>Feb 5 to Mar 4: $43.80</li>
<li>This cost is the remainder after TRIUMF has contributed $15
per team member.</li>
<li>Pay by cash or with a cheque payable to TRIUMF</li>
<li>Make your payment to Robert Watt and then sign up online on
the Vancouver Sun Run corporate team web site.</li>
<li>Contact Robert Watt and arrange a time to make a payment for
the Sun Run.</li>
<li>You will then be provided with an passphrase for the TRIUMF
team on the Vancouver Sun Run site.</li>
</ul>
<p>Start preparing for the Sun Run now.<br>
There are 12 weeks to go until race day and this is adequate time
to make adaptations to allow you to complete it or perhaps run
faster than last year. <br>
</p>
<b>Training this week</b><br>
<br>
<b>Tuesday - Jan 26, 2015</b> - Huckleberry Hills<br>
Meet at 12:00 outside the badge room<br>
<br>
Runners - experienced runners<br>
<ul>
<li>Easy warm up jog to the junction of Huckleberry and Hemlock
trails<br>
</li>
<li>Dynamic stretching</li>
<li>8 to 10 repeats. 5k effort uphill and easy jog down. Up to 21
minutes of hill work<br>
</li>
<li>Warm down jog back to TRIUMF</li>
<li>Stretching at TRIUMF</li>
</ul>
Learning to run group (or restarting)<br>
<ul>
<li>Start with a 5 minute walk then easy run for 1.5 minute, walk
for 2 minutes, continue to repeat on route to junction.</li>
<li>Alternate the walking and running up and down the hill but
keep the effort easy.</li>
<li>Continue the easy walk/run repeats back to TRIUMF.<br>
</li>
<li>Stretching at TRIUMF.</li>
</ul>
<b>Thursday Jan 28, 2016</b> - 45 minute tempo run. Most likely
Council Trail to Sasamat Trail to W16th and back along the same
route<br>
Meet at 12:00 outside the Badge Room<br>
<ul>
<li>Runners: 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, switch to
an easy run back to TRIUMF.</li>
<li>For Learn to run training: 5 minute walk then alternate 1.5
minute easy run with 2 minute walk along the same route as the
runners, and then a 5 minute walk back to TRIUMF</li>
<li> Stretching for everyone. <br>
</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>
<br>
<br>
<div class="moz-signature"><br>
<small><span class="style7"><a href="mailto:watt@triumf.ca"></a></span></small>
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