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Congrats!<br>
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<div class="moz-cite-prefix">On 18/04/2016 8:43 AM, Jozef
Orzechowski wrote:<br>
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<p class="MsoNormal"><span
style="font-size:11.0pt;font-family:"Calibri","sans-serif";color:#1F497D">Hello
Everybody,<o:p></o:p></span></p>
<p class="MsoNormal"><span
style="font-size:11.0pt;font-family:"Calibri","sans-serif";color:#1F497D"><o:p> </o:p></span></p>
<p class="MsoNormal"><span
style="font-size:11.0pt;font-family:"Calibri","sans-serif";color:#1F497D">Wow,
we came first in HighTech division. Congratulation to
everybody and Rob, thank you,<o:p></o:p></span></p>
<p class="MsoNormal"><span
style="font-size:11.0pt;font-family:"Calibri","sans-serif";color:#1F497D"><o:p> </o:p></span></p>
<p class="MsoNormal"><span
style="font-size:11.0pt;font-family:"Calibri","sans-serif";color:#1F497D">Jozef<o:p></o:p></span></p>
<p class="MsoNormal"><span
style="font-size:11.0pt;font-family:"Calibri","sans-serif";color:#1F497D"><o:p> </o:p></span></p>
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<div style="border:none;border-top:solid #B5C4DF
1.0pt;padding:3.0pt 0in 0in 0in">
<p class="MsoNormal"><b><span
style="font-size:10.0pt;font-family:"Tahoma","sans-serif";color:windowtext">From:</span></b><span
style="font-size:10.0pt;font-family:"Tahoma","sans-serif";color:windowtext">
Triumf-running
[<a class="moz-txt-link-freetext" href="mailto:triumf-running-bounces@trmail.triumf.ca">mailto:triumf-running-bounces@trmail.triumf.ca</a>] <b>On
Behalf Of </b>Robert Watt<br>
<b>Sent:</b> Sunday, April 10, 2016 10:46 PM<br>
<b>To:</b> <a class="moz-txt-link-abbreviated" href="mailto:triumf-running@trmail.triumf.ca">triumf-running@trmail.triumf.ca</a><br>
<b>Subject:</b> [Triumf-running] TRIUMF Walking and
Running Group - Week before the Sun Run<o:p></o:p></span></p>
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<p class="MsoNormal"><o:p> </o:p></p>
<p class="MsoNormal" style="margin-bottom:12.0pt">Hi Everyone,<br>
<br>
Wow, just one week to go to the Sun Run. I will be picking up
the race packages and distributing them later this week. You
can pick them up from me in my office in room 232 on the 2nd
floor on the ISAC II building after 2:00pm on Wednesday and on
Thursday and Friday after 11:00.<br>
<br>
<b>Prep Week</b><br>
This week's focus should be on easing up on the training,
eating well, getting plenty of sleep, and relaxing a bit.
About a month ago I provided some tips for the pre-race week.
These are general suggestions. If you know that other steps
work well for you, then stick with them. Here they are again
although slightly modified:<o:p></o:p></p>
<ul type="disc">
<li class="MsoNormal"
style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l1
level1 lfo1">Back off on the training intensity. Drop the
mileage by 25% and reduce the effort by 10%. You don't want
to feel exhausted after workouts this week.<o:p></o:p></li>
<li class="MsoNormal"
style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l1
level1 lfo1">Get more sleep. Most of us don't get enough.
For at least the three nights before the race, try to get
eight hours or more of sleep.<o:p></o:p></li>
<li class="MsoNormal"
style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l1
level1 lfo1">Improve your diet. Consume plenty vegetables
and fruit. Go for the dark veggies. In the few days before,
consume brown rice, lentils, oats, or other high quality
carbs. Processed food and sweets? Avoid them.<o:p></o:p></li>
<li class="MsoNormal"
style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l1
level1 lfo1">Stay hydrated for several days before. Drink
more water than usual. Avoid or limit caffeine and alcohol.<o:p></o:p></li>
<li class="MsoNormal"
style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l1
level1 lfo1">Do a light run the day before the race. A few
kilometers at a very easy pace is best. Just enough to feel
warmed up.<o:p></o:p></li>
<li class="MsoNormal"
style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l1
level1 lfo1">Have a relaxing evening before the race. Put up
your feet and enjoy a movie or a book or whatever works for
you.<o:p></o:p></li>
<li class="MsoNormal"
style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l1
level1 lfo1">Arrive early for the race and warm up. Consider
going for a walk or jog before entering the corral. Once
inside the corral, continue to move a much as possible so
you feel warm.<o:p></o:p></li>
</ul>
<p class="MsoNormal" style="margin-bottom:12.0pt"><b>Not sure
what to eat before the race?</b><br>
Hopefully you have experimented and found a quality breakfast
that provides good energy and does not bother your stomach
while racing. Here is my go-to race day breakfast. Large flake
oats with blueberries (frozen works well) with some cinnamon
and brown sugar. Add hot water and microwave it. Add some
almond milk. On the side, I enjoy some strawberries or half a
banana and have a glass of unsweetened fruit juice. I actually
do not drink coffee before a race although I drink it every
other morning. I do look forward to a post-race coffee.<o:p></o:p></p>
<div>
<p class="MsoNormal"><b>Training this week</b><br>
<br>
<b>Tuesday - April 12, 2016</b> - <b>4 minute repeats</b><br>
Meet at 12:00 outside the badge room<br>
<br>
Walkers or walk/runners - Please feel free to join us. <br>
<br>
Runners<o:p></o:p></p>
<ul type="disc">
<li class="MsoNormal"
style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l0
level1 lfo2">easy warm up jog to west end of Imperial
Trail<o:p></o:p></li>
<li class="MsoNormal"
style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l0
level1 lfo2">dynamic stretching<o:p></o:p></li>
<li class="MsoNormal"
style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l0
level1 lfo2">5 x 4 minutes repeats at a bit slower than
10K pace with 1 minute rests.<o:p></o:p></li>
<li class="MsoNormal"
style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l0
level1 lfo2">warm down jog back to TRIUMF<o:p></o:p></li>
<li class="MsoNormal"
style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l0
level1 lfo2">stretching at TRIUMF<o:p></o:p></li>
</ul>
<p class="MsoNormal"><b>Thursday April 14, 2016</b> - 45
minute easy run with strides. Route will be determined at
start time.<br>
Meet at 12:00 outside the Badge Room<o:p></o:p></p>
<ul type="disc">
<li class="MsoNormal"
style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l2
level1 lfo3">After 10 minutes of running easy insert some
45 second (30 right steps) strides. Try to do at least 10
of them. Run easy for at least a minute between each one.
We will do our usual turn around after 22.5 minutes and
head back to TRIUMF.<o:p></o:p></li>
<li class="MsoNormal"
style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l2
level1 lfo3"> Stretching for everyone. <o:p></o:p></li>
</ul>
<p class="MsoNormal" style="margin-bottom:12.0pt"><br>
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 moz-do-not-send="true"
href="http://lists.triumf.ca/mailman/listinfo/triumf-running">http://lists.triumf.ca/mailman/listinfo/triumf-running</a><br>
Our Group's webpages: <a moz-do-not-send="true"
href="http://www.triumf.ca/triumf-social-club/triumf-walk-run-group">http://www.triumf.ca/triumf-social-club/triumf-walk-run-group</a><o:p></o:p></p>
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<pre>_______________________________________________<o:p></o:p></pre>
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