[Triumf-running] TRIUMF Walking and Running Group - Week of Sept 26, 2016

[Robert Watt]

Hi Everyone,*

**XC running is a blast.
*Last week I talked about cross country running. I participated in one 
these on Sunday. This is very challenging yet very fun running. The 
participants run of grass fields, mulch or gravel trails, sand, and 
numerous hills. The race tactics differ greatly from road racing and 
effort and pace need to be varied. I encourage you to try this out. 
However do practice on similar terrain before racing to allow for 
adaptions for uneven surfaces.*
*
*Tuesday - Sept 27**, 2016* - Ladder workout on Imperial Trail
Meet at 12:00 outside the badge room

Runners

  * easy warm up jog to the junction west end of Imperial Trail
  * dynamic stretching
  * 1, 2, 2, 3, 4, 5 minutes run at 10K pace with 1 minutes rests
    between each.
  * 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.- If you are unsure of effort levels, do ask.
  * Walk or alternate walk/jog back to TRIUMF
  * Stretch at TRIUMF

*Thursday Sept 29, 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.
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Our Group's webpages: 
http://www.triumf.ca/triumf-social-club/triumf-walk-run-group

Cheers,
Rob


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