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Hi Everyone,<b><br>
<br>
</b>I have come back from vacation and am looking forward to seeing
you on our runs. There continue to be many running events around the
lower mainland through out the fall. For a bit of variation you may
consider trying cross country running. This is great for building
strength and it is fun. This BC Athletics site provides a listing of
all such events around BC.
<a class="moz-txt-link-freetext" href="http://www.bcathletics.org/CrossCountryTrails/CalendarResults/">http://www.bcathletics.org/CrossCountryTrails/CalendarResults/</a>. This
Sunday, the Vancouver Spirit Run will happen in Jericho park.
Perhaps I will see some of you there.<b><br>
<br>
</b><b>This week's topic: Staying comfortable and safe</b><br>
<br>
With summer nearly gone and with shorter and wetter days ahead, it
is a good time to looks at your running gear and see if you need to
update. If you plan to run in the dark, do get a light such as a
headlamp. If you will be crossing roads, make sure you can be seen
with reflective apparel and lighting that can be seen from any
direction. Be prepared to layer up. There are some great base layers
that keep you feeling warmer. Cotton should be avoided. A thin toque
and light gloves make the cold days much more comfortable. Check the
condition of your running shoes. Worn out soles may not be
noticeable in dry weather but you may be slipping a lot in the wet.
Safety and comfort are very important so be prepared.<br>
I hope to see you on the Tuesday and Thursday runs/walks even if it
is raining.<b><br>
</b><br>
<b>Tuesday - Sept 20</b><b>, 2016</b> - Hill repeats on Huckleberry<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
trails<br>
</li>
<li>dynamic stretching</li>
<li>8 hill repeats with easy runs back down between each repeat. <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 and the same hill - If you are unsure
of effort levels, do ask.<br>
</li>
<li>Walk or alternate walk/jog back to TRIUMF<br>
</li>
<li>Stretch at TRIUMF<br>
</li>
</ul>
<b>Thursday Sept 22, 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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