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<b>Congratulation to our ScotiaBank Vancouver Half Marathon Runners<br>
<br>
</b>In the last announcement, I told you about Stefan Paul's, Julian
Bolig's, and Qun Gee's great performances at the ScotiaBank Half
Marathon. I failed to mention another team member's participation. <b>Ben
Smith</b> completed the 21.1k in 1:30:58. Congrats Ben.<b><br>
<br>
Trying out a new running course this week<br>
</b>Thanks to David Morrissey for finding a new loop in the forest
which we can train on. This loop is about 1.3km on good quality
pathway. It uses the Nature, Sherry Sakamoto (16th ave), Salish, and
Cleveland trails.<b><br>
</b><b><br>
<br>
</b><b> </b><b>Training this Week<br>
Tuesday July 11</b><b>, 2017</b> - forest loops on the new loop<br>
Meet at 12:00 outside the Badge Room<br>
<br>
For walkers<br>
<ul>
<li>Walk to the junction of Cleveland and Nature Trails<br>
</li>
<li>Do some dynamic stretches.</li>
<li>Brisk walk during the loops with 2 minutes of easy walk in
between. Do consider mixing in some short easy jogs.<br>
</li>
<li>Repeat a few times as time permits.<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 Cleveland and Nature Trails. We may
split into warm-up groups depending on who joins us<br>
</li>
<li>dynamic stretching - everyone together<br>
</li>
<li>3 or 4 1.3km 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 July 13, 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. The Council Trail route is preferred.<br>
</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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