[Triumf-running] TRIUMF Walking and Running Group - Week of July 18, 2016

[Robert Watt]

*Hi Everyone,

**Team TRIUMF at the Races*
The SummerFast 10Km race took place on Saturday July 16 at Stanley Park. 
About 360 participants enjoyed the good running conditions and the great 
homemade baking afterwards. Three members of our TRIUMF group challenged 
themselves at this event. Skylar Freeman, attempting just his second 
10K, finished with a strong time of 50:15 knocking nearly 2 minutes off 
his Sun Run time. Rob Watt set a new personal best 10K time of 38:20. 
Stefan Paul set a new personal best as well with a great time of 38:14. 
Stefan and Rob set out to pace each other and were doing just that when 
picked up by a pace group at the 2K mark led by Canadian marathon 
champion Robin Watson. We worked with the six other runners, listening 
to the master tell us to accept the discomfort and push harder, until 
the 8K mark when the group went into race mode. Stefan still had gas in 
the tank and pulled away from the group. I managed to stay close behind 
him. We remained within ear shot of Robin as he challenged us to run 
very hard and then to finally sprint. We did just that and hence set PBs.

This pace group worked very well for us and I recognize how beneficial 
it is to work with a team through most of a race. For future events I 
encourage all of you to find a compatible runner or group of runners and 
try this team thing out. I am certain you will enjoy it and you will be 
rewarded.


*Tuesday - July 19, 2016* - 1 km repeats
Meet at 12:00 outside the badge room

Runners

  * easy warm up jog to the junction of Huckleberry and Hemlock
  * dynamic stretching
  * 4'ish laps at 10K race pace with 1 minute rests between.
  * warm down jog back to TRIUMF
  * stretching at TRIUMF

Walkers and walk/runners

  * Walk or jog to the same location
  * Mixed walk, jog, or run - your call and you can also get feedback
    from other members
  * Walk or alternate walk/jog back to TRIUMF
  * Stretch at TRIUMF

*Thursday July 21, 2016* - 45 minute tempo run or walk or walk/run. 
Route will be determined at start time.
Meet at 12:00 outside the Badge Room

  * 10 minute easy run as a group and then for 25 minutes, gradually
    increase from an easy pace to a faster pace near the end and
    switching direction at the mid-way time. After 25 minutes, collect
    the group back together, and then do 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

Cheers,
Rob

-------------- next part --------------
An HTML attachment was scrubbed...
URL: <http://lists.triumf.ca/pipermail/triumf-running/attachments/20160719/a93824c3/attachment.html>