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Club10k - Return Week 2

 

WEEK 2 Newsletter

Therese finishing her 10km run last Saturday

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 ;-)


MORNING GROUP

EVENING GROUP

BOTH GROUPS

  • Saturday 9 September, 7:30am
  • Meeting Point: Burnside Park, (Avonhead Road side) Click here
    Map of Run: Click here  

    Course Description:
    All roads are open, please run on the footpath at all times and stick to the road rules 100%. Your safety is your own responsibility. 
     
  • Run along pathway behind the tennis court to Memorial Ave. Turn left
  • Run up Memorial Ave to Roydvale Ave, cross over using pedestrian crossing. Turn left and run up Roydvale Ave to Avonhead Rd. Turn right.
  • Cross over where indicated and then take first left into Hawthornden Road.
  • Run down Hawthornden Road (which turns into Apsley Drive) until you get to Withells Road and turn left.
  • Run up Withells Road all the way towards Burnside Park.
  • At Avonhead Road T intersection, turn right and follow Avonhead Road to your turnaround point.
  • KM markers out for you: 3km, 3.5km, 5km

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 has to train 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 with but 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 for these sessions.  
     
  • 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 intense sessions are more challenging you still need to achieve them. If you find they aren't you need to back off. 
     
  • 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. 

Running in the rain - sometimes these are the most rewarding sessions. 


  • 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

  • The Queenstown International Marathon is taking place 18 November and the Queenstown events team have offered our Extra Mile Runners who are doing a programme with us and training for either the 10km, half or full marathon a 20% discount on your race registration which is pretty awesome!

    This is only available to Extra Mile Runners who are training with us for this race so to get the details, please email Jo and she will look after you.


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

 
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