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Hi Everyone,<b><br>
</b><br>
I had the honour of lining up beside Evan Dunfee, Canada's
race-walker in Rio, at the Fall Classic Half Marathon held at UBC on
Sunday. We chatted about a previous race we had both attended and
the our goals for this day's race. I can see why he was so well
received by the media after his Olympian performance. Needless to
say, the start gun sounded and Evan took the lead and I lost sight
of him quickly. He ran the race rather than race-walk and finished
in 1hr 10 minutes to finish first overall. Very impressive. <br>
<br>
Congrats to Thomas Lindner for running this same half marathon
event. It was a course consisting of seemingly never ending uphills
and the weather was rather wet, cool and breezy. <br>
<b> </b><br>
<b>Tuesday - Nov 15</b><b>, 2016</b> - 1km loops in the forest<br>
Meet at 12:00 outside the Badge Room<br>
<ul>
<li>easy warm up jog the junction of Hemlock and Huckleberry
trails<br>
</li>
<li>dynamic stretching</li>
<li>3 or 4 loops of 1km each with 90 second recoveries<br>
</li>
<li>warm down jog back to TRIUMF</li>
<li>stretching at TRIUMF</li>
</ul>
<ul>
</ul>
<b>Thursday Nov 17, 2016</b> - 45 minute tempo run or run. Marine
Drive or forest route depending on the weather.<br>
Meet at 12:00 outside the Badge Room<br>
<ul>
<li>10 minute easy run as a group then gradually increase pace to
be at half marathon pace or faster pace near the mid-way time.
Turn direction while gradually reducing the pace and collect the
group back together. 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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