[Triumf-running] TRIUMF Running Group - Week of Oct 31, 2016

[Robert Watt]

Hi Everyone,*
*
Congrats to Stefan Paul for placing 1st in his age group and 4th overall 
at the Great Climate Race held on Saturday in Stanley Park. Well done. *
*
It is a tough time of year to get out for runs but it is a great time to 
start building a base for spring training. There are less than 6 months 
to go until the Sun Run so mark April 23rd on your calendars and start 
the build up.*
*
*Tuesday - Nov 1**, 2016* - Pyramid workout
Meet at 12:00 outside the Badge Room

  * easy warm up jog the west end of Imperial Trail
  * dynamic stretching
  * 2, 3, 4, 5, 4, 3, and 2 minute runs at 10K+ pace with 1 minute rests
  * warm down jog back to TRIUMF
  * stretching at TRIUMF

*Thursday Nov 3, 2016* - 45 minute tempo run or walk/run. Marine Drive 
out-and-back route this week.
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


-------------- next part --------------
An HTML attachment was scrubbed...
URL: <http://lists.triumf.ca/pipermail/triumf-running/attachments/20161031/2197afda/attachment.html>