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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">You know you want to run so join us for the noon run sessions.<o:p></o:p></span></b></p>
<p class="MsoNormal"><span style="mso-fareast-language:EN-CA">We have had good attendance at our Tuesday and Thursday run sessions but it would be great to have more people join us on a regular basis. If you been a been hesitant, why not commit to 3 or 4 weeks
of running with the group and then see how you are enjoying it. Everyone is welcome. If you are just starting or re-starting to run and need to work through a walk-run build up, we can give you the support to reach your goal. If you are running marathons,
you can enjoy tearing up the trails with us. There is something for everyone. Please feel free to invite or encourage anyone at TRIUMF to join us on run days.<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">Summerfast 10K</span></b><span style="mso-fareast-language:EN-CA">
<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-fareast-language:EN-CA">Our TRIUMF team is starting to grow. If you haven’t signed up yet, go for it. Our team had a great time last year and I hope many of you can join us for another fun morning at Stanley Park. Contact
me if you have any questons.<o:p></o:p></span></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 May 27, 2019</b> – Longer 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 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">
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 the 1km loop at 10K pace (effort) with 1 minutes rests between each one. Do 4 or 5 loops.<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 May 29, 2019</b> - Progression 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">
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:l1 level1 lfo6">
Increase your pace to moderate effort (marathon pace if you know it). <o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l1 level1 lfo6">
For the next 25 minutes, increase your effort slightly every 5 minutes.<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l1 level1 lfo6">
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:l1 level1 lfo6">
After 35 minutes, 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: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 75 to 85 minutes long with 2 x 10 minutes at faster pace mixed in near the end of the run. Don’t forget 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>
<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"><u><span lang="FR-CA" style="font-size:10.0pt;font-family:"Helvetica Neue";color:#0563C1;mso-fareast-language:EN-CA"><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";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"><span style="font-size:10.0pt;font-family:"Helvetica Neue";mso-fareast-language:EN-CA"><a href="http://www.triumf.ca"><span style="color:#0563C1">www.triumf.ca</span></a> @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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