[Triumf-running] TRIUMF Walking and Running Group - Week of Feb 15, 2016

[Robert Watt]

Hi Everyone,

*Sun Run sign up is still open.
*You can still sign up for the TRIUMF team until Mar 4th. We have a good 
sized team so far this year but we can use more. Do consider joining us.

*How is the training coming along?*
If you have been challenged to find time to start your running plan, 
don't be discouraged. There is still time to prepare for the Sun Run. 
The days are getting longer and slightly warmer so hopefully you are 
feeling a bit more motivation.
If you have been logging significant mileage per week and running a 
minimum of 3 days per weeks, then you are likely ready to start the push 
for peaking for the 10k event. Next week we will start some mile repeats 
that will help your body adapt and be ready for the race.
If you have not been able to run much, you can still make improvements 
but the goal should be to complete the 10K and stay injury free.

*Training this week*

*Tuesday - Feb 16, 2016* - 1 km forest loops
Meet at 12:00 outside the badge room

Runners

  * easy warm up jog to junction of Huckleberry and Hemlock trails
  * dynamic stretching
  * 3 or 4 loops at 10k pace with 2 minute recovery walk/jog.
  * warm down jog back to TRIUMF
  * stretching at TRIUMF

*Thursday Feb 18, 2016* - 45 minute tempo run. Route will be determined 
at start time.
Meet at 12:00 outside the Badge Room

  * 10 minute easy run and then for 25 minutes, gradually increase from
    an easy pace to a faster pace near the end and switching direction
    at 12.5 minutes. After 25 minutes, slow down to an easy run back to
    TRIUMF.
  *   Stretching for everyone.

Please feel free to pass this message along to others at TRIUMF.
If you prefer to not receive these emails, you can remove yourself by 
visiting http://lists.triumf.ca/mailman/listinfo/triumf-running
Our Group's webpages: 
http://www.triumf.ca/triumf-social-club/triumf-walk-run-group

<mailto:watt at triumf.ca>
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