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<b>Hi Everyone,<br>
<br>
</b>We had four members of our running group participating in the
Scotiabank Half Marathon on Sunday. It was a great day. Some may say
it was too warm for racing but it was likely not much of a factor.
David Wang was participating and Qun Gee surpassed his expectations
with a solid time of 1:36:31. Stefan Paul, a recent arrival at
TRIUMF from Germany, ran side by side with me (Rob) throughout the
entire race. The team work lead to both of us setting personal best
times for a half marathon with a time of 1:26:39 and we both
received 3rd place in our respective age groups. This demonstrates
how beneficial it is to have a pace partner during endurance events.<br>
<br>
There are many other road and trail events during the summer months.
Sign up for one or more so that you have a goal to work towards. The
Summerfast 10K event is on Saturday July 16th at 8:00am in Stanley
Park. It is an easy run to do and is always fun. <br>
<br>
<b>Tuesday - June 28, 2016</b> - 1K loops <br>
Meet at 12:00 outside the badge room<br>
<br>
Runners<br>
<ul>
<li>easy warm up jog to the junction of Hemlock and Huckleberry
trails<br>
</li>
<li>dynamic stretching</li>
<li>3 or 4 loops at 10K pace with 90 second 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 30, 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>
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