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<p class="MsoNormal">Hi Everyone,<span style="mso-fareast-language:EN-CA"><o:p></o:p></span></p>
<p class="MsoNormal"><o:p> </o:p></p>
<p class="MsoNormal"><b>Sun Run Shirts and Bibs<o:p></o:p></b></p>
<p class="MsoNormal">For those of you running with the TRIUMF Sun Run team you will be able to pick up your shirt and bib on Thursday and Friday this week from my office. That is room 232 in the ISACII building.<o:p></o:p></p>
<p class="MsoNormal"><o:p> </o:p></p>
<p class="MsoNormal"><b>Easy Preparation Week<o:p></o:p></b></p>
<p class="MsoNormal">The hard training work for the Sun Run is done. We will meet for the Tuesday and Thursday sessions at the usual place and time. For anyone running in the Sun Run, it is important to reduce the effort levels. You should feel as though you
can do more at the end of these sessions. <o:p></o:p></p>
<p class="MsoNormal"><o:p> </o:p></p>
<p class="MsoNormal"><b>Some tips for racing in the Sun Run. I posted this a few weeks back but here it is again with a few revisions.<o:p></o:p></b></p>
<p class="MsoNormal" style="text-align:justify">Assuming you want to finish the race as fast as you can, consider doing the following:<o:p></o:p></p>
<ul style="margin-top:0cm" type="disc">
<li class="MsoNormal" style="mso-list:l2 level1 lfo6">Have rest days in the week before the race. Avoid hard work outs if you do run or if you participate in other activities.<o:p></o:p></li><li class="MsoNormal" style="mso-list:l2 level1 lfo6">It’s OK to run in the week before. Keep it easy. Consider doing moderate strides.<o:p></o:p></li><li class="MsoNormal" style="mso-list:l2 level1 lfo6">Try to get plenty of sleep for the few nights before.<o:p></o:p></li><li class="MsoNormal" style="mso-list:l2 level1 lfo6">Be mindful of your diet. Eat healthy and stay hydrated.<o:p></o:p></li><li class="MsoNormal" style="mso-list:l2 level1 lfo6">Make sure you have everything you need for the race prepared the day before.<o:p></o:p></li></ul>
<p class="MsoNormal"><o:p> </o:p></p>
<p class="MsoNormal"><o:p> </o:p></p>
<p class="MsoNormal">During the race:<o:p></o:p></p>
<ul style="margin-top:0cm" type="disc">
<li class="MsoNormal" style="mso-list:l7 level1 lfo7">Try to take the inside lane on all corners. This can shave many seconds off your overall time.<o:p></o:p></li><li class="MsoNormal" style="mso-list:l7 level1 lfo7">Work with participants that are running at your pace. You can alternate slip streaming positions if there is wind. Not many people get this but it’s worth a try. Push and pull each other but not physically
of course.<o:p></o:p></li><li class="MsoNormal" style="mso-list:l7 level1 lfo7">Avoid running hard in the first few kilometres. Most people over exert themselves early and have to slow down later. The Georgia St downhill section should feel like a moderate effort. If not, back off on
the pace.<o:p></o:p></li><li class="MsoNormal" style="mso-list:l7 level1 lfo7">Attack any hills with a shorter stride length and faster cadence.<o:p></o:p></li><li class="MsoNormal" style="mso-list:l7 level1 lfo7">Maintain your effort level as you reach the top of a hill and continue it past the crest.<o:p></o:p></li><li class="MsoNormal" style="mso-list:l7 level1 lfo7">Continually check your running form and adjust. Small adjustments can make a big difference. If you feel like you are struggling you will likely see that your running form has deteriorated.<o:p></o:p></li><li class="MsoNormal" style="mso-list:l7 level1 lfo7">Typically, most runners start to feel the burn about half way through the race. The psychological part of the race begins here. Maintain your pace and accept that this will be hard.<o:p></o:p></li><li class="MsoNormal" style="mso-list:l7 level1 lfo7">At about the 8K mark, shift into race mode. This is the time to dig deep and pick up the effort a bit. This won’t be easy but you can do it.<o:p></o:p></li><li class="MsoNormal" style="mso-list:l7 level1 lfo7">As you come over the Cambie St bridge, listen to the people cheering YOU on. Let it motivate you as you maintain this hard effort.<o:p></o:p></li><li class="MsoNormal" style="mso-list:l7 level1 lfo7">With a few hundred metres to go, empty the energy tank and pass some of the people ahead of you.<o:p></o:p></li><li class="MsoNormal" style="mso-list:l7 level1 lfo7">Remember to smile as you approach and cross the finish line. The cameras will be capturing this moment.<o:p></o:p></li></ul>
<p class="MsoNormal"><o:p> </o:p></p>
<p class="MsoNormal"><o:p> </o:p></p>
<p class="MsoNormal"><b>Training this Week<br>
Tuesday April 17, 2018</b> – 30 second intervals at 80% effort<br>
Meet at 12:00 outside the Badge Room<o:p></o:p></p>
<p class="MsoNormal"><o:p> </o:p></p>
<ul style="margin-top:0cm" type="disc">
<li class="MsoListParagraph" style="margin-left:0cm;mso-list:l0 level1 lfo2">Jog to the west end of Imperial Trail<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l0 level1 lfo2">
dynamic stretching <o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l0 level1 lfo2">
Accelerate to and hold your 10K pace for 30 seconds then ease off for 30 to 60 seconds. Repeat this for 25 minutes.<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l0 level1 lfo2">
easy jog back to TRIUMF<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l0 level1 lfo2">
static stretching<o:p></o:p></li></ul>
<p class="MsoNormal"><b>Thursday April 19 2018</b> - <br>
Meet at 12:00 outside the Badge Room<o:p></o:p></p>
<ul type="disc">
<li class="MsoListParagraph" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;margin-left:0cm;mso-list:l5 level1 lfo4">
Easy run for 10 minutes. <o:p></o:p></li><li class="MsoListParagraph" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;margin-left:0cm;mso-list:l5 level1 lfo4">
Then increase the pace to a marathon pace. You should still be able to chat. <o:p>
</o:p></li><li class="MsoListParagraph" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;margin-left:0cm;mso-list:l5 level1 lfo4">
At the halfway time turn direction to come back the same way.<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l5 level1 lfo4">
Maintain this same pace up to the 35 minute mark.<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l5 level1 lfo4">
Regroup and jog back to TRIUMF.<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l5 level1 lfo4">
Static stretching for everyone. <o:p></o:p></li></ul>
<p class="MsoNormal">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 href="http://lists.triumf.ca/mailman/listinfo/triumf-running">
http://lists.triumf.ca/mailman/listinfo/triumf-running</a><br>
Our Group's webpages: <a 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<o:p></o:p></p>
<p class="MsoNormal"><o:p> </o:p></p>
<p class="MsoNormal"><o:p> </o:p></p>
<p class="MsoNormal"><o:p> </o:p></p>
<p class="MsoNormal"><o:p> </o:p></p>
<div>
<p class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto"><b><span style="font-size:12.0pt;font-family:"Arial",sans-serif;mso-fareast-language:EN-CA">Robert Watt</span></b><span style="font-size:12.0pt;font-family:"Arial",sans-serif;mso-fareast-language:EN-CA"><br>
</span><b><span style="font-size:9.0pt;font-family:"Arial",sans-serif;mso-fareast-language:EN-CA">Group Leader IST Windows Team</span></b><span style="font-size:9.0pt;font-family:"Arial",sans-serif;mso-fareast-language:EN-CA"><br>
T (604) 222-7477<br>
<a href="mailto:watt@triumf.ca">watt@triumf.ca</a></span><span style="font-size:12.0pt;font-family:"Arial",sans-serif;mso-fareast-language:EN-CA"><o:p></o:p></span></p>
<p class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto"><b><span style="font-size:12.0pt;font-family:"Arial",sans-serif;color:#009FDF;mso-fareast-language:EN-CA">TRIUMF</span></b><span style="font-size:7.5pt;font-family:"Arial",sans-serif;color:#009FDF;mso-fareast-language:EN-CA">
</span><span style="font-size:9.0pt;font-family:"Arial",sans-serif;color:#009FDF;mso-fareast-language:EN-CA">Canada's particle accelerator centre</span><span style="font-size:12.0pt;font-family:"Arial",sans-serif;mso-fareast-language:EN-CA"><br>
</span><b><span style="font-size:9.0pt;font-family:"Arial",sans-serif;mso-fareast-language:EN-CA">
<a href="http://www.triumf.ca/">www.triumf.ca</a></span></b><span style="font-size:9.0pt;font-family:"Arial",sans-serif;mso-fareast-language:EN-CA"><o:p></o:p></span></p>
<p class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto"><span style="font-size:9.0pt;font-family:"Arial",sans-serif;mso-fareast-language:EN-CA">4004 Wesbrook Mall<br>
Vancouver BC V6T 2A3 Canada<o:p></o:p></span></p>
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