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<p class="MsoNormal"><b>Congratulations to the TRIUMF Sun Run team.</b> <o:p></o:p></p>
<p class="MsoNormal">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></p>
<p class="MsoNormal">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></p>
<p class="MsoNormal"><o:p> </o:p></p>
<p class="MsoNormal">Sun Run 2018 results are available at Sportstats.ca.<o:p></o:p></p>
<p class="MsoNormal">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></p>
<p class="MsoNormal">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></p>
<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 24, 2018</b> – Recovery run<br>
Meet at 12:00 outside the Badge Room<br>
<br>
For walkers<o:p></o:p></p>
<ul type="disc">
<li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l3 level1 lfo1">
Coordinate with other walkers to walk for 45 minutes in the trails.<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l3 level1 lfo1">
Consider doing some static stretching after the walk.<o:p></o:p></li></ul>
<p class="MsoNormal"><br>
For runners<o:p></o:p></p>
<ul type="disc">
<li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l0 level1 lfo2">
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></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l0 level1 lfo2">
static stretching back at TRIUMF<o:p></o:p></li></ul>
<p class="MsoNormal"><b>Thursday April 26 2018</b> - <br>
Meet at 12:00 outside the Badge Room<br>
<br>
For walkers:<o:p></o:p></p>
<ul type="disc">
<li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l1 level1 lfo3">
Make a plan for a route - need at least 2 people. Rob can help you define a route.<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l1 level1 lfo3">
Maintain a moderate pace for the entire 30 or 45 minute walk<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l1 level1 lfo3">
Static stretching<o:p></o:p></li></ul>
<p class="MsoNormal">For runners:<o:p></o:p></p>
<ul type="disc">
<li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l2 level1 lfo4">
Easy run for 10 minutes. We may split into a few warm up groups.<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l2 level1 lfo4">
Pick up the pace but keep this as an easier tempo run.<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l2 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:l2 level1 lfo4">
Maintain the 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:l2 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:l2 level1 lfo4">
Static stretching for everyone. <o:p></o:p></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.<o:p></o:p></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.<o:p></o:p></p>
<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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