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<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><span style="mso-fareast-language:EN-CA">Training this week<o:p></o:p></span></b></p>
<p class="MsoNormal"><span style="mso-fareast-language:EN-CA">This week we start into a different phase of training. It is now time to start training with longer intervals. The pace is typically slower than what we have been doing with the short intervals but
should be matching your current 10K race pace effort. If you are not sure what that is, you should be running at an effort level that makes it a challenge to converse but not so hard that you are gasping for air. These longer interval sessions will help you
adapt in order to maintain a strong pace through a 10K event.<o:p></o:p></span></p>
<p class="MsoNormal"><o:p> </o:p></p>
<p class="MsoNormal"><b>Sun Run Registration<o:p></o:p></b></p>
<p class="MsoNormal">The early-bird pricing has passed but you can still sign up for the team up until March 8<sup>th</sup>.<o:p></o:p></p>
<p class="MsoNormal">We now have 47 people registered on the TRIUMF team. <o:p></o:p></p>
<p class="MsoNormal"><o:p> </o:p></p>
<p class="MsoNormal"><o:p> </o:p></p>
<p class="MsoNormal" style="margin-bottom:12.0pt"><b>Training this Week<br>
Tuesday Feb 19, 2019</b> – Longer intervals<o:p></o:p></p>
<ul style="margin-top:0cm" type="disc">
<li class="MsoListParagraph" style="margin-bottom:12.0pt;margin-left:0cm;mso-list:l4 level1 lfo6">
Meet at 12:00 outside the badge room<o:p></o:p></li><li class="MsoListParagraph" style="margin-bottom:12.0pt;margin-left:0cm;mso-list:l4 level1 lfo6">
Easy run to the junction of Hemlock and Huckleberry Trails.<o:p></o:p></li><li class="MsoListParagraph" style="margin-bottom:12.0pt;margin-left:0cm;mso-list:l4 level1 lfo6">
Dynamic stretching for a few minutes.<o:p></o:p></li><li class="MsoListParagraph" style="margin-bottom:12.0pt;margin-left:0cm;mso-list:l4 level1 lfo6">
4 or 5 1KM loops @ 10K pace with 90 second rests<o:p></o:p></li><li class="MsoListParagraph" style="margin-bottom:12.0pt;margin-left:0cm;mso-list:l4 level1 lfo6">
Easy run back to TRIUMF<o:p></o:p></li><li class="MsoListParagraph" style="margin-bottom:12.0pt;margin-left:0cm;mso-list:l4 level1 lfo6">
Static stretching<o:p></o:p></li></ul>
<p class="MsoNormal"><b>Thursday Feb 21, 2019</b> - Progression Run<o:p></o:p></p>
<p class="MsoNormal"><o:p> </o:p></p>
<ul style="margin-top:0cm" type="disc">
<li class="MsoListParagraph" style="margin-left:0cm;mso-list:l5 level1 lfo4">Meet at 12:00 outside the Badge Room.<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 lfo4">
Easy run for 10 minutes. <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 lfo4">
Pick up the pace and then every 5 minutes, increase the effort a bit more.<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 lfo4">
At 22.5 minutes turn and come back the same way.<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 lfo4">
At 35 minutes regroup and then an easy run back to TRIUMF.<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 lfo4">
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 60 to 70 minutes at an easy pace. 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>
Cycling, hiking, swimming, yoga, are great cross training activities. Basically, keep as active as possible without hurting yourself. The TRIUMF Strength and Stretch classes are an excellent complement to our training. Check out https://www.triumf.ca/triumf-social-club/triumf-stretch-strength.<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"><b><span style="font-family:"helvetica neue";mso-fareast-language:EN-CA"><o:p> </o:p></span></b></p>
<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>
<p class="MsoNormal"><span lang="FR-CA" style="font-size:10.0pt;font-family:"helvetica neue";mso-fareast-language:EN-CA">t 604.222.7477<o:p></o:p></span></p>
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Canada’s particle accelerator centre<o:p></o:p></span></p>
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<p class="MsoNormal"><span style="font-size:10.0pt;font-family:"helvetica neue";mso-fareast-language:EN-CA">4004 Wesbrook Mall<o:p></o:p></span></p>
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