[Triumf-running] TRIUMF Running Group - Week of Apr 10, 2017

[Jana Thomson]

Hi Rob,

I am just checking to ensure I haven’t missed an email along the way.

Have the TRIUMF Sun Run bibs and shirts arrived?     The Sun Run Clinic shirts were handed out over a week ago.

Jana


> On Apr 10, 2017, at 04:54 PM, Robert Watt <watt at triumf.ca> wrote:
> 
> Hi Everyone,
> 
> Preparing for the Sun Run
> The Sun Run is fast approaching. An info session from 2015 is posted at http://www.triumf.ca/triumf-social-club/info-session-mar-4-2015 <http://www.triumf.ca/triumf-social-club/info-session-mar-4-2015>. (revised somewhat) It gives a good overview of the event plus tips on how to prepare for race day.
> 
> Training this Week
> Tuesday Apr 11, 2017 - 1 km loops
> Meet at 12:00 outside the Badge Room
> jog to junction of Hemlock and Huckleberry trails
> dynamic stretching
> 3 or 4 loops with 1 minute rest between each loop.
> easy jog back to TRIUMF
> stretching
> Thursday Apr 13, 2017 - Tempo run.
> 10 minute easy run as a group then gradually increase pace for the next 12.5 minutes to be at half marathon pace or faster pace near the mid-way time. Turn direction at the 22.5 minute mark, go back on the same route, and maintain the pace. At the 35 minute mark, meet up with the rest of the group and do an easy jog back to TRIUMF.
> Stretching for everyone. 
> Weekend Runs
> Although we do not have an organized run together, do try to get out for long easy runs on weekends. These are extremely beneficial for building your running body. The long run should be at a pace that you can maintain for over an hour. You should be able to speak without struggling. Do try to find a well-matched running partner to help keep your pace in check. Consider carrying a water bottle and an energy snack. 
> 
> 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 <http://lists.triumf.ca/mailman/listinfo/triumf-running>
> Our Group's webpages: http://www.triumf.ca/triumf-social-club/triumf-walk-run-group <http://www.triumf.ca/triumf-social-club/triumf-walk-run-group>
> 
> Cheers, 
> Rob
> 
> 
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