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Congratulations to Claire and Gabriel! I can see the huge
potentiality on both of you to run much faster on this distance.
Enjoy the happiness of the first M run. Take it easy for couple of
weeks. David Wang
<div class="moz-cite-prefix">On 5/2/2016 1:44 PM, Robert Watt wrote:<br>
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Hi Everyone,<br>
<br>
Congratulations to Claire David and Gabriel Palacino who
participated in the Vancouver BMO Marathon on Sunday. This was
their first marathon. Claire completed the course in 3:53:45 and
Gabriel finished in 3:42:05. Very impressive. Claire's comment
"Goodness, that hurts!" sums up what a marathon feels like.
However I think that within a few weeks, when they are mostly
recovered, they will make plans for another one.<br>
<br>
<b>Training this week</b><br>
<br>
<b>Tuesday - May 3, 2016</b> - Reverse ladder workout on Imperial
Trail<br>
Meet at 12:00 outside the badge room<br>
<br>
Runners<br>
<ul>
<li>easy warm up jog to west end of Imperial.<br>
</li>
<li>dynamic stretching</li>
<li>6, 5, 4, 3, 2, 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>
<p>Walkers and walk/runners</p>
<ul>
<li>Walk to the same location</li>
<li>Mixed walk, jog, or run - your call<br>
</li>
<li>Walk or alternate walk/jog back to TRIUMF<br>
</li>
<li>Stretch at TRIUMF<br>
</li>
</ul>
<b>Thursday May 5, 2016</b> - 45 minute tempo run or walk or
walk/run. Route will be determined at start time.<br>
Meet at 12:00 outside the Badge Room<br>
<ul>
<li>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> Stretching for everyone. <br>
</li>
</ul>
Please feel free to pass this message along to others at TRIUMF.<br>
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