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Hi Everyone,<b><br>
</b><br>
<b>Sun Run Info<br>
</b>The Sun Run is almost 9 weeks away. <b><br>
<br>
</b> Info is available on the TRIUMF Running Group site at <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>.
Here are a few important details:<br>
<ul>
<li>Price if registered from Feb 11th to Mar 17th is $44.85</li>
<li>Contact Robert Watt at <a class="moz-txt-link-abbreviated"
href="mailto:watt@triumf.ca">watt@triumf.ca</a> to receive the
on-line sign-up code and to make arrangements for payment.</li>
<li>If you have not done so already, drop off your payment to Rob.
Cheques must be payable to TRIUMF.<br>
</li>
</ul>
<b>Preparing for the Sun Run, some other race, or training for fun
of it.</b><br>
There are some notes on the Run Group web site about what to
consider before choosing a training plan. It is important to
identify your current fitness level and goals before committing to a
particular plan.
<a class="moz-txt-link-freetext" href="http://www.triumf.ca/triumf-social-club/sun-run-2017">http://www.triumf.ca/triumf-social-club/sun-run-2017</a>.<br>
<br>
<b>Training this Week<br>
Tuesday Feb 21</b><b>, 2017</b> - 4 minute repeats on Imperial
Trail<br>
Meet at 12:00 outside the Badge Room<br>
<ul>
<li>10 minute easy run to the west end of Imperial Trail<br>
</li>
<li>dynamic stretching</li>
<li>5 x 4 minute repeats at 10K pace with 1 minute rests.<br>
</li>
<li>easy jog back to TRIUMF</li>
<li>stretching</li>
</ul>
<b>Thursday Feb 23, 2017</b> - Tempo run in the forest.<br>
<ul>
<li>10 minute easy run as a group then gradually increase pace for
the next 12.5 minutes to be at half marathon pace or faster pace
near the mid-way time. Turn direction at 22.5 minutes and
maintain the pace for the next 12.5 minutes. Meet up with the
rest of the group and do an easy jog 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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