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Hi Everyone,<b><br>
</b><br>
<b>Building up for the Sun Run</b><br>
With the big race approaching, there can be a temptation to crank up
the training so as to be ready. It is important to be aware of your
current run-fitness state and ensure you do minor increases is work
out intensities and quantities. The general rule of thumb is to
increase no more that 10% per week. Following this rule, you may not
be able to achieve your target race pace but you should be able to
run the race injury free. <br>
<br>
<b>Training this Week<br>
Tuesday Mar 21</b><b>, 2017</b> - Huckleberry Hill repeats<br>
Meet at 12:00 outside the Badge Room<br>
<ul>
<li>jog to the junction of Hemlock and Huckleberry trails<br>
</li>
<li>dynamic stretching</li>
<li>8 strong hill climbs with easy jogs back to start point<br>
</li>
<li>easy jog back to TRIUMF</li>
<li>stretching</li>
</ul>
<b>Thursday Mar 23, 2017</b> - Tempo run.<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. At 35 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>
<p><b>Weekend Runs</b><br>
Although we do not have an organized run together, do try to get
out for long easy runs on weekends. These are extremely beneficial
for building your running body. The long run should be at a pace
that you can maintain for over an hour. You should be able to
speak without struggling. Do try to find a well-matched running
partner to help keep your pace in check. Consider carrying a water
bottle and an energy snack. <br>
<br>
</p>
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</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
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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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