<html>
<head>
<meta content="text/html; charset=ISO-8859-1"
http-equiv="Content-Type">
</head>
<body bgcolor="#FFFFFF" text="#000000">
Nice job Mel. And, Congrats to Dave's amazing time. David Wang<br>
<div class="moz-cite-prefix">On 7/17/2017 6:13 PM, Robert Watt
wrote:<br>
</div>
<blockquote
cite="mid:36fb1e19-4433-f225-28e8-513f7129d309@triumf.ca"
type="cite">
<meta http-equiv="content-type" content="text/html;
charset=ISO-8859-1">
<b>Congratulations to our fellow runners at the Summer Fast 10K
event in Stanley Park<br>
</b>Mel Good had a solid run after nursing an injury for the past
many months. It's great to see him recovering.<br>
David Morrissey had another great race on Saturday. With a
finishing time of 32:24, he placed 6th overall, 1st in his age
group, and 1st in the masters category.<b><br>
</b><b><br>
<br>
</b><b> </b><b>Training this Week<br>
Tuesday July 18</b><b>, 2017</b> - long repeats<br>
Meet at 12:00 outside the Badge Room<br>
<br>
For walkers<br>
<ul>
<li>Walk to the west end of Imperial trail<br>
</li>
<li>Do some dynamic stretches.</li>
<li>Brisk walk for five 4 minute repeats along Imperial Trail
with 1 minute of easy walk in between. Do consider mixing in
some short easy jogs.<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 west end of Imperial trail. We may split into
warm-up groups depending on who joins us<br>
</li>
<li>dynamic stretching - everyone together<br>
</li>
<li>5 x 4minute repeats with 1 minute rests.<br>
</li>
<li>easy jog back to TRIUMF</li>
<li>static stretching</li>
</ul>
<b>Thursday July 20, 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>
If you prefer to not receive these emails, you can remove yourself
by visiting <a moz-do-not-send="true"
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 moz-do-not-send="true"
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>
<div class="moz-signature"><br>
<small><span class="style7"></span></small> </div>
<br>
<br>
<fieldset class="mimeAttachmentHeader"></fieldset>
<br>
<pre wrap="">_______________________________________________
Triumf-running mailing list
<a class="moz-txt-link-abbreviated" href="mailto:Triumf-running@lists.triumf.ca">Triumf-running@lists.triumf.ca</a>
<a class="moz-txt-link-freetext" href="http://lists.triumf.ca/mailman/listinfo/triumf-running">http://lists.triumf.ca/mailman/listinfo/triumf-running</a>
</pre>
</blockquote>
<br>
</body>
</html>