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</head>
<body lang="EN-US" link="blue" vlink="purple">
<div class="WordSection1">
<p class="MsoNormal">Congratulations!!<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 <triumf-running-bounces@trmail.triumf.ca>
<b>On Behalf Of </b>Robert Watt<br>
<b>Sent:</b> Monday, July 23, 2018 3:49 PM<br>
<b>To:</b> triumf-running@trmail.triumf.ca<br>
<b>Subject:</b> [Triumf-running] TRIUMF Running Group - Week of July 23, 2018<o:p></o:p></p>
</div>
</div>
<p class="MsoNormal"><o:p> </o:p></p>
<p class="MsoNormal"><span lang="EN-CA">Hi Everyone,</span><span lang="EN-CA" style="mso-fareast-language: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">Congratulations to everyone who participated in the Summerfast 10K race on Saturday. Even though we had several very good placements and some PBs were set it wasn’t quite enough to take the trophy away from the powerful
run group teams such as Mile2Marathon or the West Van Run Crew. We were competing against high caliber teams and should be proud that we rank very close to them. A big KUDOS to everyone. The VFAC club did not disappoint. Sooooo many goodies were available
after the race. I suspect most of us consumed more calories than we burned in the race.
<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"><img width="800" height="767" style="width:8.3333in;height:7.9895in" id="Picture_x0020_1" src="cid:image001.jpg@01D422A3.FEAE81D0"><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"><o:p> </o:p></span></b></p>
<p class="MsoNormal"><b><span lang="EN-CA">Heat warning<o:p></o:p></span></b></p>
<p class="MsoNormal"><span lang="EN-CA">Be mindful of the heat this week. We will run inside the forest which does help but running hard in these conditions can be challenging. Make sure your are well hydrated before runs. If you find the heat affecting you
while running, do slow down.<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"><o:p> </o:p></span></b></p>
<p class="MsoNormal"><b><span lang="EN-CA">Training this Week<br>
Tuesday July 24 , 2018</span></b><span lang="EN-CA"> – 1km loops<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">Walk to the junction of Huckleberry and Hemlock 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">Do some dynamic stretches.<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">Walk briskly around the 1km loop a few times with a minute easy between each loop.<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">If you are prepared, do some jogging within these intervals.<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">Walk 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: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">Jog to the junction of Huckleberry and Hemlock trails<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">dynamic stretching <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">Run around the 1km loop at 10K pace 3, 4, or 5 times with 1 minute rest between each loop.<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">easy 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:l0 level1 lfo2">
<span lang="EN-CA">static stretching<o:p></o:p></span></li></ul>
<p class="MsoNormal"><b><span lang="EN-CA">Thursday July 26, 2018</span></b><span lang="EN-CA"> - Tempo 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: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 afterwards<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">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.<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 – The long easy run.</span></b><span lang="EN-CA"><br>
You will find much benefit from doing a long easy run once per week. The important aspect of this run is the amount of time you put in. The benefits start to kick in after one hour. If you have not been doing these for a while, make the fist one about 1 hour
and extend the time in the following weeks. Limit the week to week increases to 10%. Once you have progressed to 1 1/2 hours, you can add in some moderate intervals or just continue to add more time to the run. Make sure you take along water and energy snacks.<o:p></o:p></span></p>
<p><b><span lang="EN-CA">Alternate run days or 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>
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<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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