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Do we have a picture?<br>
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<div id="AppleMailSignature">Sent from my mobile.</div>
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On Apr 23, 2018, at 3:44 PM, Jim Hanlon <<a href="mailto:jimh@triumf.ca">jimh@triumf.ca</a>> wrote:<br>
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<p class="MsoNormal">Congratulations to all! This is a fantastic outcome and shows the benefit of your hard work and persistent training.<o:p></o:p></p>
<p class="MsoNormal"><o:p> </o:p></p>
<p class="MsoNormal">Great job Coach Rob.<o:p></o:p></p>
<p class="MsoNormal"><o:p> </o:p></p>
<p class="MsoNormal">Jim<o:p></o:p></p>
<p class="MsoNormal"><o:p> </o:p></p>
<p class="MsoNormal"><o:p> </o:p></p>
<div>
<div style="border:none;border-top:solid #E1E1E1 1.0pt;padding:3.0pt 0in 0in 0in">
<p class="MsoNormal"><b>From:</b> Triumf-running <<a href="mailto:triumf-running-bounces@trmail.triumf.ca">triumf-running-bounces@trmail.triumf.ca</a>>
<b>On Behalf Of </b>Robert Watt<br>
<b>Sent:</b> Monday, April 23, 2018 11:10 AM<br>
<b>To:</b> <a href="mailto:triumf-running@trmail.triumf.ca">triumf-running@trmail.triumf.ca</a><br>
<b>Subject:</b> [Triumf-running] TRIUMF Running Group - Sun Run 2018<o:p></o:p></p>
</div>
</div>
<p class="MsoNormal"><o:p> </o:p></p>
<p class="MsoNormal"><b><span lang="EN-CA">Congratulations to the TRIUMF Sun Run team.</span></b><span lang="EN-CA">
<o:p></o:p></span></p>
<p class="MsoNormal"><span lang="EN-CA">Once again we placed 1<sup>st</sup> in the High Tech Category. We placed 3<sup>rd</sup> overall out of 892 teams. I am very impressed that most of the team improved their finishing time compared to last year and numerous
personal best times were set. Kudos to everyone that participated.<o:p></o:p></span></p>
<p class="MsoNormal"><span lang="EN-CA">I wish to extend a very sincere thank-you to the team for the gift. That was very kind and greatly appreciated. It nearly makes me as happy as seeing all of you taking on the challenge of running, improving your abilities,
working as a team, and reaping the many benefits of it. This is a very rewarding experience for me so thank-you very much.<o:p></o:p></span></p>
<p class="MsoNormal"><span lang="EN-CA"><o:p> </o:p></span></p>
<p class="MsoNormal"><span lang="EN-CA">Sun Run 2018 results are available at <a href="http://Sportstats.ca">
Sportstats.ca</a>.<o:p></o:p></span></p>
<p class="MsoNormal"><span lang="EN-CA">Individual results are at <a href="https://www.sportstats.ca/display-results.xhtml?raceid=95243">
https://www.sportstats.ca/display-results.xhtml?raceid=95243</a><o:p></o:p></span></p>
<p class="MsoNormal"><span lang="EN-CA">Team results are at <a href="http://results.sportstats.ca/res2018/SunRunTeams.htm">
http://results.sportstats.ca/res2018/SunRunTeams.htm</a><o:p></o:p></span></p>
<p class="MsoNormal"><span lang="EN-CA"><o:p> </o:p></span></p>
<p class="MsoNormal"><span lang="EN-CA"><o:p> </o:p></span></p>
<p class="MsoNormal"><b><span lang="EN-CA">Training this Week<br>
Tuesday April 24, 2018</span></b><span lang="EN-CA"> – Recovery run<br>
Meet at 12:00 outside the Badge Room<br>
<br>
For walkers<o:p></o:p></span></p>
<ul type="disc">
<li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l3 level1 lfo1">
<span lang="EN-CA">Coordinate with other walkers to walk for 45 minutes in the trails.<o:p></o:p></span></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l3 level1 lfo1">
<span lang="EN-CA">Consider doing some static stretching after the walk.<o:p></o:p></span></li></ul>
<p class="MsoNormal"><span lang="EN-CA"><br>
For runners<o:p></o:p></span></p>
<ul type="disc">
<li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l0 level1 lfo2">
<span lang="EN-CA">Starting from TRIUMF, run easy for 45 minutes on any of the trails. We may split into a few groups depending on how legs are feeling.<o:p></o:p></span></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l0 level1 lfo2">
<span lang="EN-CA">static stretching back at TRIUMF<o:p></o:p></span></li></ul>
<p class="MsoNormal"><b><span lang="EN-CA">Thursday April 26 2018</span></b><span lang="EN-CA"> -
<br>
Meet at 12:00 outside the Badge Room<br>
<br>
For walkers:<o:p></o:p></span></p>
<ul type="disc">
<li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l1 level1 lfo3">
<span lang="EN-CA">Make a plan for a route - need at least 2 people. Rob can help you define a route.<o:p></o:p></span></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l1 level1 lfo3">
<span lang="EN-CA">Maintain a moderate pace for the entire 30 or 45 minute walk<o:p></o:p></span></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l1 level1 lfo3">
<span lang="EN-CA">Static stretching<o:p></o:p></span></li></ul>
<p class="MsoNormal"><span lang="EN-CA">For runners:<o:p></o:p></span></p>
<ul type="disc">
<li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l2 level1 lfo4">
<span lang="EN-CA">Easy run for 10 minutes. We may split into a few warm up groups.<o:p></o:p></span></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l2 level1 lfo4">
<span lang="EN-CA">Pick up the pace but keep this as an easier tempo run.<o:p></o:p></span></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l2 level1 lfo4">
<span lang="EN-CA">At the halfway time turn direction to come back the same way.<o:p></o:p></span></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l2 level1 lfo4">
<span lang="EN-CA">Maintain the pace up to the 35 minute mark.<o:p></o:p></span></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l2 level1 lfo4">
<span lang="EN-CA">Regroup and jog back to TRIUMF.<o:p></o:p></span></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l2 level1 lfo4">
<span lang="EN-CA">Static stretching for everyone. <o:p></o:p></span></li></ul>
<p><b><span lang="EN-CA">Weekend runs</span></b><span lang="EN-CA"><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.<o:p></o:p></span></p>
<p><b><span lang="EN-CA">Alternate run days or do cross training</span></b><span lang="EN-CA"><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.<o:p></o:p></span></p>
<p class="MsoNormal"><span lang="EN-CA">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></span></p>
<p class="MsoNormal"><span lang="EN-CA"><o:p> </o:p></span></p>
<p class="MsoNormal"><span lang="EN-CA"><o:p> </o:p></span></p>
<p class="MsoNormal"><span lang="EN-CA"><o:p> </o:p></span></p>
<p class="MsoNormal"><span lang="EN-CA"><o:p> </o:p></span></p>
<div>
<p class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto"><b><span lang="EN-CA" style="font-size:12.0pt;font-family:"Arial",sans-serif;mso-fareast-language:EN-CA">Robert Watt</span></b><span lang="EN-CA" style="font-size:12.0pt;font-family:"Arial",sans-serif;mso-fareast-language:EN-CA"><br>
</span><b><span lang="EN-CA" style="font-size:9.0pt;font-family:"Arial",sans-serif;mso-fareast-language:EN-CA">Group Leader IST Windows Team</span></b><span lang="EN-CA" 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 lang="EN-CA" 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 lang="EN-CA" style="font-size:12.0pt;font-family:"Arial",sans-serif;color:#009FDF;mso-fareast-language:EN-CA">TRIUMF</span></b><span lang="EN-CA" style="font-size:7.5pt;font-family:"Arial",sans-serif;color:#009FDF;mso-fareast-language:EN-CA">
</span><span lang="EN-CA" style="font-size:9.0pt;font-family:"Arial",sans-serif;color:#009FDF;mso-fareast-language:EN-CA">Canada's particle accelerator centre</span><span lang="EN-CA" style="font-size:12.0pt;font-family:"Arial",sans-serif;mso-fareast-language:EN-CA"><br>
</span><b><span lang="EN-CA" 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 lang="EN-CA" 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 lang="EN-CA" 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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