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<b>Congratulation to our ScotiaBank Vancouver Half Marathon Runners<br>
<br>
</b>The warm weather this past Sunday did little to hold back three
of our team's runners at the Scotiabank Half Marathon. Qun Gee
continued with his strong efforts with a finishing time of 1:39:19.
Julian Bolig, competing in his first half marathon (needs
comfirmation) completed the course in an impressive 1:41:53. Stefan
Paul had an outstanding performance knocking about 7 1/2 minutes
off last year's time to finish 4th in a very competitive age group
with a time of 1:18:59.<br>
A very big kudos to all of you.<b><br>
<br>
<br>
</b><b> </b><b>Training this Week<br>
Tuesday June 27</b><b>, 2017</b> - 1km forest loops<br>
Meet at 12:00 outside the Badge Room<br>
<br>
For walkers<br>
<ul>
<li>Walk to the junction of Hemlock and Huckleberry trails<br>
</li>
<li>Do some dynamic stretches.</li>
<li>Brisk walk during the 1km loops with 2 minutes of easy walk in
between. Do consider mixing in some short easy jogs.<br>
</li>
<li>Repeat a few times.<br>
</li>
<li>Walk back to TRIUMF<br>
</li>
<li>Consider doing some static stretching after the walk.</li>
</ul>
<br>
For runners<br>
<ul>
<li>Jog to the junction of Hemlock and Huckleberry Trails. We may
split into warm-up groups depending on who joins us<br>
</li>
<li>dynamic stretching - everyone together<br>
</li>
<li>3, 4, or 5 1km loops at about 10k pace with 1 minutes rest
between each lap<br>
</li>
<li>easy jog back to TRIUMF</li>
<li>static stretching</li>
</ul>
<b>Thursday June 29, 2017</b> - tempo run or a longer walk<br>
Meet at 12:00 outside the Badge Room<br>
<br>
For walkers<br>
<ul>
<li>Make a plan for a route in the forest - need at least 2
people.</li>
<li>Maintain a moderate pace for the entire 30 or 45 minute walk</li>
<li>Static stretching<br>
</li>
</ul>
<br>
For runners<br>
<ul>
<li>Easy run for 10 minutes. We may split into a few warm up
groups.<br>
</li>
<li>Gradually increase the effort for the next 12.5 minutes, turn
back and continue to increase the effort until you are running
at 10K pace at the 35 minute mark.<br>
</li>
<li>Jog back to TRIUMF at a comfortable recovery pace.<br>
</li>
<li>Static stretching for everyone. <br>
</li>
</ul>
<p><b>Weekend runs</b><br>
You will find much benefit from doing a long run once per week.
Generally, the pace is slow. The important aspect of this run is
the amount of time you put in. Any time over one hour is the
beneficial period. If you have not been doing these this year,
then start with shorter times and build up each week. Limit the
week to week increases to 10%. Once you have progressed to 1 1/2
hours, add in fast finish runs where you run the last 20 minutes
at a half marathon pace.<br>
</p>
<p><b>Alternate run days or do cross training</b><br>
If you want to run more than 3 days a week, do treat the extra
runs as recovery runs. <br>
Consider doing strength training. There are many routines designed
for runners. Cycling, hiking, swimming, yoga, are great cross
training activities. Basically, keep as active as possible without
hurting yourself.<br>
</p>
<ul>
</ul>
<ul>
</ul>
Please feel free to pass this message along to others at TRIUMF.<br>
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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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