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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"><span style="mso-fareast-language:EN-CA"><o:p> </o:p></span></p>
<p class="MsoNormal"><b><span style="mso-fareast-language:EN-CA">Sun Run race packages<o:p></o:p></span></b></p>
<p class="MsoNormal"><span style="mso-fareast-language:EN-CA">On Wednesday afternoon, the Sun Run shirts and your bibs (race numbers) will be available for pick up from my office. That is room 232 in ISAC II, 2<sup>nd</sup> floor.<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-fareast-language:EN-CA">I hope all of you have a very good run and enjoy yourselves before, during and after the race. Remember to look for your fellow TRIUMF team members near the T section inside the stadium after the
race.<o:p></o:p></span></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">Easy training this week<o:p></o:p></span></b></p>
<p class="MsoNormal"><span style="mso-fareast-language:EN-CA">This week, the run sessions are intentionally easier. It is beneficial to stay active but at a reduced level.
<o:p></o:p></span></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">Here are some key points to help you feel your best on race day:<o:p></o:p></span></b></p>
<ul style="margin-top:0cm" type="disc">
<li class="MsoListParagraph" style="margin-left:0cm;mso-list:l1 level1 lfo7"><span style="mso-fareast-language:EN-CA">Ensure you get sufficient sleep for the 3 or 4 days before the race.<o:p></o:p></span></li><li class="MsoListParagraph" style="margin-left:0cm;mso-list:l1 level1 lfo7"><span style="mso-fareast-language:EN-CA">Focus on healthy eating all week with plenty of whole grains, vegetables, and fruits.
<o:p></o:p></span></li><li class="MsoListParagraph" style="margin-left:0cm;mso-list:l1 level1 lfo7"><span style="mso-fareast-language:EN-CA">Hydrate well for 2 or 3 days before the race. Reduce caffeine and alcohol consumption.<o:p></o:p></span></li><li class="MsoListParagraph" style="margin-left:0cm;mso-list:l1 level1 lfo7"><span style="mso-fareast-language:EN-CA">Reduce or eliminate stress.<o:p></o:p></span></li><li class="MsoListParagraph" style="margin-left:0cm;mso-list:l1 level1 lfo7"><span style="mso-fareast-language:EN-CA">Ensure you have everything ready for race day before Sunday.<o:p></o:p></span></li></ul>
<p class="MsoNormal"><span style="mso-fareast-language:EN-CA"><o:p> </o:p></span></p>
<p class="MsoNormal"><b>Training this Week<br>
Tuesday April 9, 2019</b> – 2 minutes intervals<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 west end of Imperial trail<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l0 level1 lfo3">
dynamic stretching <o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l0 level1 lfo3">
run 9 x 2 minutes at near 10k pace (a bit slower is fine). 1 minute rest between each.<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 April 11, 2019</b> - Easy run with 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:l2 level1 lfo6">
Easy run for 45 minutes. <o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l2 level1 lfo6">
Mix in some strides aka pick-ups. These consist of accelerations for 20 or 30 steps counted on one foot.<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l2 level1 lfo6">
Regroup and 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:l2 level1 lfo6">
Static stretching for everyone. <o:p></o:p></li></ul>
<p><b>Weekend runs – </b><b>Race day<o:p></o:p></b></p>
<p>If you are not racing, Do get out for a 70 to 90 minute easy run.<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>
<p class="MsoNormal"><o:p> </o:p></p>
<p class="MsoNormal"><o:p> </o:p></p>
<div>
<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>
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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>
<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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