<html>
<head>
<meta http-equiv="content-type" content="text/html;
charset=windows-1252">
</head>
<body bgcolor="#FFFFFF" text="#000000">
Hi Everyone,<br>
<br>
<b>Racing News</b><br>
Four members of our running group challenged themselves at the MEC
half-marathon race in Steveston this last Sunday. It was a warm and
breezy event but that did not deter them from putting in strong
efforts. Anders Mjos, David Morrissey, Claire David, and Gabriel
Palicino all had good days out there. Congrats to all of you.<br>
<br>
I ran the Sandcastle Classic 5K in White Rock on Sunday. My
finishing time was a bit off of the goal but it was an enjoyable
event. <br>
<br>
There are many running and hiking events available every weekend
around the lower mainland. Find one that interests you and sign up.
It is always good to have a goal event to work towards. This Friday
evening, the Longest Day 5K and 10K race takes place at UBC. This is
a very good event with a big BBQ, live music, and many prizes. You
can still sign up at
<a class="moz-txt-link-freetext" href="http://www.thunderbirdstrack.org/longest-day-road-race/">http://www.thunderbirdstrack.org/longest-day-road-race/</a>.<br>
<br>
<b>Training this week</b><br>
<br>
<b>Tuesday - June 7, 2016</b> - 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 the west end of Imperial Trail<br>
</li>
<li>dynamic stretching</li>
<li>1, 2, 2, 3, 4, 5 minute runs at 10K pace with 1 minute rests
between.<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 or jog to the same location</li>
<li>Mixed walk, jog, or run - your call and you can also get
feedback from other members<br>
</li>
<li>Walk or alternate walk/jog back to TRIUMF<br>
</li>
<li>Stretch at TRIUMF<br>
</li>
</ul>
<b>Thursday June 9, 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>
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<br>
<div class="moz-signature"><br>
<small><span class="style7"></span></small> </div>
</body>
</html>