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Club10k - Return Week 2

 

WEEK 2 Newsletter

how are you going to improve?

Now that you are back with Club10k we know that you will be looking for different types of challenges. In this week's education we give you something to think about in this area, it's all about you going to the next level ;-)

Our last Club10k crew before their final run, August 2018


MORNING GROUP

EVENING GROUP

BOTH GROUPS

  • Saturday 2 February, 7.30am
    Meeting Point: Hansen Park, (entrance off Hawford Road)
    Run Route: Click here
    (This map is for all our groups, you will do a portion of it)

    Course Description:
    All roads are open, please run on the footpath at all times and abide by the pedestrian road rules 100%. Your safety is your own responsibility.

  • At the end of the pathway from the carpark (footbridge in front of you), turn RIGHT and run down pathway to Fifield Tce.

  • Follow Fifield Terrace all the way around (river on your left) crossing Ensors Road carefully. Continue beside the river, crossing over to Wilsons/Waltham Road carefully, you are now on Eastern Terrace. 

  • Continue following the river, taking care crossing over Tennyson Street. Continue past Beckenham Park to the bridge just before Birdwood Ave. 

  • Cross over where indicated by our cones and you will be on the other side of the river running in the opposite direction on Centaurus Road. Follow the river pathway all the way along.

  • KM Markers out: 3km, 5km

  • At your half way marker, turnaround and reverse the course back to the start.

Click on image to enlarge


education_header.jpg

Reminder about intensity

This is a good time to remind yourself about the intensity scale that you have within yourself. 

1. When our body trains at a higher level of intensity it has a positive training effect on our physiology. With the heart and muscles working at a higher level your body has positive stresses put on it which causes it to create change to adapt. This intensity helps to deliver better results in many different areas. 

2. When you train with intensity you are developing your mental strength. Some people think mental strength is something that you are born - it's not. Like any skill, mental strength is a learned behaviour and it is something that is developed over time through experiencing and overcoming the correct level of adversity based on your current ability. Developing this strength has many benefits but one of the best ones is that it creates a strong belief in what you can achieve. 

So while intensity is great for you and your body, here are some reminders about intensity in your programme: 

  • The track sessions are your main intensity sessions.
    Make this a focus.

  • Work at the right intensity. The different groups are aiming for different levels but as you have done this before, you should have an idea of what your level is. In the first couple of weeks you may go too hard or not hard enough but try to figure out quickly the level you should be working.

  • While you know the intensity sessions are more challenging you still need to achieve them. If you find you aren't - you need to back off your pace a little.

  • Try to further 'learn yourself'. In these track sessions we want to help you learn strategies that will make you successful under adversity. Each time you are feeling outside your comfort zone think of what you are doing mentally and physically to create success and then try to duplicate and evolve your success formular. Intensity has so much value to it but we can't have it scaring you off from training.


Body care is important! If you haven't checked the Yoga Centre out on the Runners World website - check it out now. They also have some excellent foam foller workouts too. 

Click on the image above to be taken to the yoga centre

Click on the image above to be taken to the yoga centre


  • RaceTeam Wanaka will be joining us this week so you will see them at your sessions doing their programme ;o)

  • Keep turning up team, consistency is key if you want to improve ;o)

  • In the video seminar we talked about how important it is to get to the physio asap if you have soreness that you feel is serious. 

  • If you aren't on our Facebook page yet make sure you get on there! This way you guys can keep in touch with each other, here's the page


'Listen to your body, don't be afraid to stop and stretch.' - Anna Dick


 
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