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<body lang="EN-CA" link="blue" vlink="purple">
<div class="WordSection1">
<p class="MsoNormal">Hi Everyone,<o:p></o:p></p>
<p class="MsoNormal"><o:p> </o:p></p>
<p class="MsoNormal"><b>Sun Run Info<o:p></o:p></b></p>
<p class="MsoNormal">If you have not yet done so, do get signed up for the Sun Run. Send me an email to get details on how to register. Early bird pricing ends Feb 15<sup>th</sup> and last day to sign up for the team is March 8<sup>th</sup>.
<o:p></o:p></p>
<p class="MsoNormal"><o:p> </o:p></p>
<p class="MsoNormal"><b>Running Training Plan<o:p></o:p></b></p>
<p class="MsoNormal">The training plan we are following now until the Sun Run is at
<a href="https://www.triumf.ca/triumf-social-club/10k-speed-training-plan-spring-2019">
https://www.triumf.ca/triumf-social-club/10k-speed-training-plan-spring-2019</a>. This plan assumes you have already built a running base. However if you are still working on the base, the plan can be adjusted by reducing the pace in the speed sessions and
limiting the distance of the long runs. Do follow the 10% rule by limiting the week to week speed and distance increases to 10%.<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 Feb 5, 2019</b> – Track day<br>
Meet at 12:00 outside the Badge Room<o:p></o:p></p>
<ul type="disc">
<li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l5 level1 lfo7">
Jog to the track at Wesbrook and 16th<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l5 level1 lfo7">
dynamic stretching <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 lfo7">
(8 or 10) x 400 m at 10k or faster pace with 200m jogs between each.<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l5 level1 lfo7">
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:l5 level1 lfo7">
static stretching<o:p></o:p></li></ul>
<p class="MsoNormal"><b>Thursday Feb 7, 2019</b> - Split tempo run<br>
Meet at 12:00 outside the Badge Room<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 lfo8">
Easy run for 10 minutes. <o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l3 level1 lfo8">
Increase the pace to moderately hard. This may be a bit slower than your 10k pace.<o:p></o:p></li><li class="MsoListParagraph" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;margin-left:0cm;mso-list:l3 level1 lfo8">
At 21.5 minutes, reduce your pace.<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l3 level1 lfo8">
At the halfway time, 22.5 minutes, reverse direction and head 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:l3 level1 lfo8">
At 23.5 minutes increase your pace back up to moderate-hard.<o:p></o:p></li><li class="MsoListParagraph" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;margin-left:0cm;mso-list:l3 level1 lfo8">
At 35 minutes, stop and regroup. Easy run back to TRIUMF<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l3 level1 lfo8">
Static stretching for everyone. <o:p></o:p></li></ul>
<p><b>Weekend runs – The long run with faster sections.</b><br>
This week’s long run should be 75 to 85 minutes long with 3 x 5 minutes at a harder effort near the end of the run. It’s a good idea to take along something for hydration and energy.<o:p></o:p></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.<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>
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<p class="MsoNormal"><b><span style="font-family:"helvetica neue";mso-fareast-language:EN-CA">Robert Watt<o:p></o:p></span></b></p>
<p class="MsoNormal"><b><span style="font-size:10.0pt;font-family:"helvetica neue";mso-fareast-language:EN-CA">Group Leader – Information & Systems Technology Windows Team<o:p></o:p></span></b></p>
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Canada’s particle accelerator centre<o:p></o:p></span></p>
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