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<b>Hi Everyone,<br>
<br>
</b><b>Team TRIUMF at the Races</b><br>
The SummerFast 10Km race took place on Saturday July 16 at Stanley
Park. About 360 participants enjoyed the good running conditions and
the great homemade baking afterwards. Three members of our TRIUMF
group challenged themselves at this event. Skylar Freeman,
attempting just his second 10K, finished with a strong time of 50:15
knocking nearly 2 minutes off his Sun Run time. Rob Watt set a new
personal best 10K time of 38:20. Stefan Paul set a new personal best
as well with a great time of 38:14. Stefan and Rob set out to pace
each other and were doing just that when picked up by a pace group
at the 2K mark led by Canadian marathon champion Robin Watson. We
worked with the six other runners, listening to the master tell us
to accept the discomfort and push harder, until the 8K mark when the
group went into race mode. Stefan still had gas in the tank and
pulled away from the group. I managed to stay close behind him. We
remained within ear shot of Robin as he challenged us to run very
hard and then to finally sprint. We did just that and hence set PBs.
<br>
<br>
This pace group worked very well for us and I recognize how
beneficial it is to work with a team through most of a race. For
future events I encourage all of you to find a compatible runner or
group of runners and try this team thing out. I am certain you will
enjoy it and you will be rewarded.<br>
<br>
<br>
<b>Tuesday - July 19, 2016</b> - 1 km repeats<br>
Meet at 12:00 outside the badge room<br>
<br>
Runners<br>
<ul>
<li>easy warm up jog to the junction of Huckleberry and Hemlock<br>
</li>
<li>dynamic stretching</li>
<li>4'ish laps at 10K race 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 July 21, 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 as a group and then for 25 minutes,
gradually increase from an easy pace to a faster pace near the
end and switching direction at the mid-way time. After 25
minutes, collect the group back together, and then do 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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