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Club10k - Return Week 5

 

WEEK 5 Newsletter

Half Way! reflect and refocus

You have just hit the half way point. As most of you have stepped up in the programme you may be finding it very challenging and sometimes when we are in this place we forget to remind ourselves that we are doing well. That's where having markers that help you stop and see your progress can help.

We are now in the second half of the programme and it is time for you to think about what you have achieved over the last 4 weeks. While there will have been tough moments within this time we are sure there will have been moments where you can see your growth. Let yourself feel good about this and start to feel good about the second half of your journey. 

Keep up the good work, you are doing great. 

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MORNING GROUP

EVENING GROUP

BOTH GROUPS

  • Saturday 4 August 7.30am
    Meeting Point: Centennial Park (Cnr of Rose and Lyttelton Sts)
    Map of Run: Click here
    This map is for all of our groups, you will be doing a portion of this course.

    Course Description: 
    All roads are open, please always run on the footpath and take care at busy road crossings, your safety is your own responsibility. 

  • Run up Lyttelton Street to Sparks Road, turn left. Follow along Sparks Road until the pathway that leads behind Centennial Park (on your left).
  • Continue along this pathway coming out onto Rose St. Cross over Rose St where we have indicated with cones. Turn right. 
  • Run up to Hoonhay Road, turn left.
  • Continue along Hoonhay Road to Cashmere Rd, turn left. Run past the shops and towards Princess Margaret Hospital. 
  • At Ferniehurst St, turn left and take first right into Ashgrove Tce. You are now running beside the river (river is on your right). 
  • Follow the river, crossing over Barrington St carefully. Follow Ashgrove Tce to Colombo St. 
  • At Colombo St turn right then take first right into Ernlea Tce. The river is still on your right - you arrow on the opposite side of the river. Run through Ernlea Clark Reserve (stay on the pathway closest to the river) coming out to Barrington St. Turn left (do not cross over Barrington St). 
  • The 6km marker will be on Cashmere Road. 
  • KM markers out: 4km, 5km, 6km
  • Out and back course for all 

Click on image to enlarge


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Stretching is a waste of time if not done correctly

Tight calves are a common ailment for our runners and can lead to several injuries. We hear it so often, but what can you do to reduce the risk of injury caused by tight calves? Below is a quick clip showing great stretches - which if done correctly will make your run more enjoyable. 


What happens when you get busy in life? What is the cost?


  • If you would like to help your body out, get a sports massage for those tight muscles. We recommend the team at Active Health. They know our programmes and are the same team who do the Muscle Balance Tests. 
  • Remember to stay focused and keep turning up ;-). 
  • Keep up your great work. 

'There will be days that you have every excuse under the sun not to go to a session. These are the very sessions that you absolutely HAVE to go to as these are the ones that give you the best sense of achievement.'  – Pam Thomas

 
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