[Triumf-running] TRIUMF Running Group - Week of Feb 20, 2017

[Robert Watt]

Hi Everyone,*
*
*Sun Run Info
*The Sun Run is almost 9 weeks away. *

* Info is available on the TRIUMF Running Group site at 
http://www.triumf.ca/triumf-social-club/triumf-walk-run-group. Here are 
a few important details:

  * Price if registered from Feb 11th to Mar 17th is $44.85
  * Contact Robert Watt at watt at triumf.ca to receive the on-line sign-up
    code and to make arrangements for payment.
  * If you have not done so already, drop off your payment to Rob.
    Cheques must be payable to TRIUMF.

*Preparing for the Sun Run, some other race, or training for fun of it.*
There are some notes on the Run Group web site about what to consider 
before choosing a training plan. It is important to identify your 
current fitness level and goals before committing to a particular plan. 
http://www.triumf.ca/triumf-social-club/sun-run-2017.

*Training this Week
Tuesday Feb 21**, 2017* - 4 minute repeats on Imperial Trail
Meet at 12:00 outside the Badge Room

  * 10 minute easy run to the west end of Imperial Trail
  * dynamic stretching
  * 5 x 4 minute repeats at 10K pace with 1 minute rests.
  * easy jog back to TRIUMF
  * stretching

*Thursday Feb 23, 2017* - Tempo run in the forest.

  * 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 22.5 minutes and maintain the
    pace for the next 12.5 minutes. Meet up with the rest of the group
    and do an easy jog 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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