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Hi Everyone,<br>
<br>
<b>Join the team</b><br>
The Sun Run Team sign up is happening now. Sign up before Feb 5th
and save a few dollars. Team sign up will cut off on March 4th.<br>
<br>
<b>It's not too late to start training</b><br>
If you feel that the suggested workouts shown below may not work for
you, don't let it stop you from joining us. Talk to me or one of the
other runners, who have done much training, when we gather at noon.
We can help you find the right starting point and get you going on
your journey.<br>
<br>
<b>Training this week</b><br>
<br>
<b>Tuesday - Feb 2, 2015</b> - Reverse ladder repeats on Imperial
Trail<br>
Meet at 12:00 outside the badge room<br>
<br>
Runners<br>
<ul>
<li>easy warm up jog to the west end of Imperial Trail</li>
<li>dynamic stretching</li>
<li>5, 4, 3, 2, 1, 1 minute repeats at 10K pace with 1 minute
rests<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 2 minutes, walk
for 2 minutes, run 2, walk 2, and repeat on route to the meeting
point, continue these repeats on the running course, and then
back to TRIUMF.</li>
<li>stretching at TRIUMF</li>
</ul>
<b>Thursday Feb 4, 2016</b> - 45 minute tempo run. Route will be
determined at start time.<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, slow down
to an easy run back to TRIUMF.</li>
<li>For Learn to run training: 5 minute walk then alternate 2
minute easy run with 2 minute walk, 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>
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<br>
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