<html>
<head>
<meta http-equiv="Content-Type" content="text/html; charset=Windows-1252">
<meta content="text/html; charset=Windows-1252">
<meta name="Generator" content="Microsoft Word 15 (filtered medium)">
<style>
<!--
@font-face
{font-family:Wingdings}
@font-face
{font-family:"Cambria Math"}
@font-face
{font-family:Calibri}
@font-face
{font-family:"helvetica neue"}
p.MsoNormal, li.MsoNormal, div.MsoNormal
{margin:0cm;
margin-bottom:.0001pt;
font-size:11.0pt;
font-family:"Calibri",sans-serif}
a:link, span.MsoHyperlink
{color:blue;
text-decoration:underline}
a:visited, span.MsoHyperlinkFollowed
{color:purple;
text-decoration:underline}
p.msonormal0, li.msonormal0, div.msonormal0
{margin-right:0cm;
margin-left:0cm;
font-size:11.0pt;
font-family:"Calibri",sans-serif}
span.EmailStyle18
{font-family:"Calibri",sans-serif;
color:windowtext}
span.EmailStyle19
{font-family:"Calibri",sans-serif;
color:windowtext}
span.EmailStyle20
{font-family:"Calibri",sans-serif;
color:windowtext}
.MsoChpDefault
{font-size:10.0pt}
@page WordSection1
{margin:72.0pt 72.0pt 72.0pt 72.0pt}
div.WordSection1
{}
ol
{margin-bottom:0cm}
ul
{margin-bottom:0cm}
-->
</style>
</head>
<body lang="EN-CA" link="blue" vlink="purple">
<div dir="auto" style="direction:ltr; margin:0; padding:0; font-family:sans-serif; font-size:11pt; color:black">
Is it a go for today?<br>
<br>
</div>
<div dir="auto" style="direction:ltr; margin:0; padding:0; font-family:sans-serif; font-size:11pt; color:black">
<div dir="auto" style="direction:ltr; margin:0; padding:0; font-family:sans-serif; font-size:11pt; color:black">
Get <a href="https://aka.ms/ghei36">Outlook for Android</a></div>
<br>
</div>
<hr tabindex="-1" style="display:inline-block; width:98%">
<div id="divRplyFwdMsg" dir="ltr"><font face="Calibri, sans-serif" color="#000000" style="font-size:11pt"><b>From:</b> Triumf-running <triumf-running-bounces@trmail.triumf.ca> on behalf of Robert Watt <watt@triumf.ca><br>
<b>Sent:</b> Monday, December 10, 2018 6:45:18 PM<br>
<b>To:</b> triumf-running@trmail.triumf.ca<br>
<b>Subject:</b> [Triumf-running] TRIUMF Running Group - Week of Dec 10, 2018</font>
<div> </div>
</div>
<div>
<div class="WordSection1">
<p class="MsoNormal">Hi Everyone,<span style=""></span></p>
<p class="MsoNormal"> </p>
<p class="MsoNormal">More sunny and warm weather will make for great running this week (if you are in Maui). For the rest of us, it is best to add a few layers and put up with the puddles.</p>
<p class="MsoNormal">We will continue with the endurance building this week. In January, we can shift to the speed development training.</p>
<p class="MsoNormal"> </p>
<p class="MsoNormal"><b>Training this Week<br>
Tuesday Dec 11, 2018</b> – ladder work out<br>
Meet at 12:00 outside the Badge Room</p>
<ul type="disc">
<li class="MsoNormal" style="">Jog to the west end of Imperial trail</li><li class="MsoNormal" style="">dynamic stretching </li><li class="MsoNormal" style="">Run 2, 3, 3, 4, 4, and 5 minutes at 10K pace with 1 minutes easy jogs.</li><li class="MsoNormal" style="">easy jog back to TRIUMF</li><li class="MsoNormal" style="">static stretching</li></ul>
<p class="MsoNormal"><b>Thursday Dec 13, 2018</b> - Tempo run<br>
Meet at 12:00 outside the Badge Room</p>
<ul type="disc">
<li class="MsoNormal" style="">Easy run for 10 minutes. </li><li class="MsoNormal" style="">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 class="MsoNormal" style="">At the halfway time turn direction to come back the same way.</li><li class="MsoNormal" style="">Maintain the pace up to the 35 minute mark.</li><li class="MsoNormal" style="">Regroup and jog back to TRIUMF.</li><li class="MsoNormal" style="">Static stretching for everyone. </li></ul>
<p><b>Weekend runs – The long easy run.</b><br>
This week’s long run should be 75 to 85 minutes long with the last 10 minutes at a harder effort. It’s a good idea to take along something for hydration and energy.</p>
<p><b>Alternate run days or 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.</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</p>
<p class="MsoNormal"> </p>
<p class="MsoNormal"> </p>
<div>
<p class="MsoNormal"><b><span style="font-family:"helvetica neue""> </span></b></p>
<p class="MsoNormal"><b><span style="font-family:"helvetica neue"">Robert Watt</span></b></p>
<p class="MsoNormal"><b><span style="font-size:10.0pt; font-family:"helvetica neue"">Group Leader – Information & Systems Technology Windows Team</span></b></p>
<p class="MsoNormal"><span lang="FR-CA" style="font-size:10.0pt; font-family:"helvetica neue"">t 604.222.7477</span></p>
<p class="MsoNormal"><u><span lang="FR-CA" style="font-size:10.0pt; font-family:"helvetica neue"; color:#0563C1"><a href="mailto:watt@triumf.ca">watt@triumf.ca</a></span></u><span lang="FR-CA" style="font-size:10.0pt; font-family:"helvetica neue""></span></p>
<p class="MsoNormal"><span lang="FR-CA" style="font-size:9.0pt"> </span></p>
<p class="MsoNormal"><b><span lang="FR-CA" style="font-size:10.0pt; font-family:"helvetica neue"; color:#00B0F0">TRIUMF</span></b><span lang="FR-CA" style="font-size:10.0pt; font-family:"helvetica neue"; color:#00B0F0"> Canada’s particle accelerator centre</span></p>
<p class="MsoNormal"><span style="font-size:10.0pt; font-family:"helvetica neue""><a href="http://www.triumf.ca"><span style="color:#0563C1">www.triumf.ca</span></a> @TRIUMFLab</span></p>
<p class="MsoNormal"><span style="font-size:10.0pt; font-family:"helvetica neue""> </span></p>
<p class="MsoNormal"><span style="font-size:10.0pt; font-family:"helvetica neue"">4004 Wesbrook Mall</span></p>
<p class="MsoNormal"><span lang="EN-US" style="font-size:10.0pt; font-family:"helvetica neue"">Vancouver BC V6T 2A3 Canada</span></p>
</div>
<p class="MsoNormal"> </p>
</div>
</div>
</body>
</html>