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Hi Everyone,<b><br>
</b><br>
It is nearly time to register with the TRIUMF team for the Vancouver
Sun Run. 102 days to go to race day which gives enough time to
prepare. Registration details will be sent out shortly. Just need to
clarify some accounting matters. I really hope all of you are
planning on signing up this year.<br>
<br>
It looks to be cold this week so put on some extra layers for the
running sessions.<br>
<br>
<b>Tuesday - Jan 10</b><b>, 2017</b> - Reverse Ladder workout on
South-West Marine pathway.<br>
Meet at 12:00 outside the Badge Room<br>
<ul>
<li>10 minute easy run to corner of W16th and Marine</li>
<li>dynamic stretching</li>
<li>6, 5, 4, 3, 2, 1 minute runs at 10k pace with 1 minute rests</li>
<li>easy jog back to TRIUMF</li>
<li>stretching</li>
</ul>
<b>Thursday Jan 12, 2017</b> - 45 minute tempo run. Marine Drive
route since the forest trails may be rough.<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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