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<p class="MsoNormal">Hi Everyone,<o:p></o:p></p>
<p class="MsoNormal"><span style="mso-fareast-language:EN-CA"><o:p> </o:p></span></p>
<p class="MsoNormal"><b><span style="mso-fareast-language:EN-CA">Time for a rest week<o:p></o:p></span></b></p>
<p class="MsoNormal"><span style="mso-fareast-language:EN-CA">A good running training plan will incorporate recovery weeks to allow the body to rebuild and repair itself. We are now five weeks out from the Sun Run so this week will be a recovery week. The next
three weeks involve specific hard training then the week before the Sun Run will be an easy week.
<o:p></o:p></span></p>
<p class="MsoNormal"><o:p> </o:p></p>
<p class="MsoNormal"><b>Training this Week<br>
Tuesday March 12, 2019</b> – Easy run with some strides<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:l0 level1 lfo3">
Jog to the junction of Hemlock and Huckleberry Trails<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l0 level1 lfo3">
Easy run for 25 minutes around the 1KM loop. Mix in some 20 second faster intervals – not hard.<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l0 level1 lfo3">
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:l0 level1 lfo3">
static stretching<o:p></o:p></li></ul>
<p class="MsoNormal"><b>Thursday March 14, 2019</b> - Easy 45 minute 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:l1 level1 lfo6">
Run for 22.5 minutes on an out and back course.<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l1 level1 lfo6">
Turn about and run back on same path to TRIUMF<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l1 level1 lfo6">
- You can mix in some strides if you want.<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l1 level1 lfo6">
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 a 60 to 70 minute easy 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>
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
<a href="https://www.triumf.ca/triumf-social-club/triumf-stretch-strength">https://www.triumf.ca/triumf-social-club/triumf-stretch-strength</a>.<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"><o:p> </o:p></p>
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<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>
<p class="MsoNormal"><a href="mailto:watt@triumf.ca"><span lang="FR-CA" style="font-size:10.0pt;font-family:"Helvetica Neue";mso-fareast-language:EN-CA">watt@triumf.ca</span></a><span lang="FR-CA" style="font-size:10.0pt;font-family:"Helvetica Neue";mso-fareast-language:EN-CA"><o:p></o:p></span></p>
<p class="MsoNormal"><span lang="FR-CA" style="font-size:9.0pt;mso-fareast-language:EN-CA"><o:p> </o:p></span></p>
<p class="MsoNormal"><b><span lang="FR-CA" style="font-size:10.0pt;font-family:"Helvetica Neue";color:#00B0F0;mso-fareast-language:EN-CA">TRIUMF</span></b><span lang="FR-CA" style="font-size:10.0pt;font-family:"Helvetica Neue";color:#00B0F0;mso-fareast-language:EN-CA">
Canada’s particle accelerator centre<o:p></o:p></span></p>
<p class="MsoNormal"><a href="http://www.triumf.ca"><span style="font-size:10.0pt;font-family:"Helvetica Neue";color:#0563C1;mso-fareast-language:EN-CA">www.triumf.ca</span></a><span style="font-size:10.0pt;font-family:"Helvetica Neue";mso-fareast-language:EN-CA">
@TRIUMFLab<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-size:10.0pt;font-family:"Helvetica Neue";mso-fareast-language:EN-CA"><o:p> </o:p></span></p>
<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>
<p class="MsoNormal"><span lang="EN-US" style="font-size:10.0pt;font-family:"Helvetica Neue";mso-fareast-language:EN-CA">Vancouver BC V6T 2A3 Canada<o:p></o:p></span></p>
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