[Triumf-running] TRIUMF Running Group - Week of Nov 14, 2016

[Robert Watt]

Hi Everyone,*
*
I had the honour of lining up beside Evan Dunfee, Canada's race-walker 
in Rio, at the Fall Classic Half Marathon held at UBC on Sunday. We 
chatted about a previous race we had both attended and the our goals for 
this day's race. I can see why he was so well received by the media 
after his Olympian performance. Needless to say, the start gun sounded 
and Evan took the lead and I lost sight of him quickly. He ran the race 
rather than race-walk and finished in 1hr 10 minutes to finish first 
overall. Very impressive.

Congrats to Thomas Lindner for running this same half marathon event. It 
was a course consisting of seemingly never ending uphills and the 
weather was rather wet, cool and breezy.
**
*Tuesday - Nov 15**, 2016* - 1km loops in the forest
Meet at 12:00 outside the Badge Room

  * easy warm up jog the junction of Hemlock and Huckleberry trails
  * dynamic stretching
  * 3 or 4 loops of 1km each with 90 second recoveries
  * warm down jog back to TRIUMF
  * stretching at TRIUMF

*Thursday Nov 17, 2016* - 45 minute tempo run or run. Marine Drive or 
forest route depending on the weather.
Meet at 12:00 outside the Badge Room

  * 10 minute easy run as a group then gradually increase pace to be at
    half marathon pace or faster pace near the mid-way time. Turn
    direction while gradually reducing the pace and collect the group
    back together. 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


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