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Hi Everyone,<br>
<br>
Last week we were shocked when hearing of the loss of a friend,
co-worker, and fellow runner. Jozef Orzechowski passed away on
Wednesday Oct 11, 2017. Jozef contributed much to TRIUMF through the
many years he has worked here. He was also very active in the
running community. For many years he organized the TRIUMF Sun Run
team and frequently joined other TRIUMF runners for outings in
Pacific Spirit Park. Jozef's passion for running was contagious and
he did much to encourage people to stay active through running. My
thoughts are with Jozef's family and friends. This is indeed a sad
time.<br>
<br>
<b><br>
</b><b>Training this Week<br>
Tuesday Oct 17</b><b>, 2017</b> - 800m repeats at the track<br>
Meet at 12:00 outside the Badge Room<br>
<br>
For walkers<br>
<ul>
<li>Walk to the track at Wesbrook and 16th<br>
</li>
<li>Do some dynamic stretches.</li>
<li>Walk briskly for 2 laps of the track and easy for 1/2 laps.
Repeat as time allows.<br>
</li>
<li>If you are prepared, do some jogging within these intervals.<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 track at Wesbrook and 16th</li>
<li>dynamic stretching <br>
</li>
<li>4 or 5 x 800m (2 laps) repeats at > 10K pace with 1/2 lap
jog between.<br>
</li>
<li>easy jog back to TRIUMF</li>
<li>static stretching</li>
</ul>
<b>Thursday Oct 19, 2017</b> - tempo run or a longer walk on the
out-and-back course - Weather will dictate route.<br>
Meet at 12:00 outside the Badge Room<br>
<br>
For walkers:<br>
<ul>
<li>Make a plan for a route - need at least 2 people. Rob can help
you define a route.<br>
</li>
<li>Maintain a moderate pace for the entire 30 or 45 minute walk</li>
<li>Static stretching<br>
</li>
</ul>
For runners:<br>
<ul>
<li>Easy run for 10 minutes. We may split into a few warm up
groups.</li>
<li>Gradually increase your pace over the next 10 minutes to the
point that you can still engage in short conversation but you
are running moderately hard.</li>
<li>At the halfway time turn direction to come back the same way.</li>
<li>Maintain the pace up to the 35 minute mark.<br>
</li>
<li>Regroup and jog back to TRIUMF.<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. You should be able to converse easily
during these.<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
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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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