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Club10k - Return Week 6

 

WEEK 6 Newsletter

  It's true! It helps!

Finding the next level

With only a few weeks to go before your final 10k run day now is a good time to focus on getting the most out of your sessions.  

Your Week 6 Saturday session has an 8km run for all of you. You have done this before so this is a good opportunity for you to take a risk and try to run at a faster pace than you normally do. In this week's education we share one of Coach Bevan's Fitness Behaviour podcasts which has tools that you can use when the intensity kicks in.

Remember, it's about taking you to the next level ;-) 



MORNING GROUP

EVENING GROUP

BOTH GROUPS

  • Saturday 6 October, 7:30am
    Meeting Point: Jellie Park (Greers Rd side) click here
    Course Map: Click here

Course Description:
All Roads are open, please run on the footpath at all times and stick to the road rules 100% - be safe out there team!

  • From start point, run up to Memorial Ave, turn left into Memorial Ave.

  • Run up Memorial Ave to Ilam Rd, turn left.

  • Run along Ilam Road, take first left into Chateau Drive running all the way around the cul-de-sac and back out to Ilam Road. Turn left. 

  • Continue along Ilam Road and via left onto Aorangi Road.

  • Continue up Aorangi Road to Wairakei Road, turn left. 

  • Continue along Wairakei Road to the 4km marker. 

  • Reverse the course. 

Click on image to enlarge


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massage offer for Extra Mile Runners

As many of you know, our very own coach Katherine is a sports massage therapist and is offering you a special on 1 hour massages.

The deal: 1 hour massage for $65
Location: Your Perfection Beauty Salon
52 Berwick Street, St Albans

If you have any tight or sore bits and want to do something your body will thank you for, please contact Katherine directly on mobile: 021 029 20947


education_header.jpg

Your Week 6 Saturday run has the team all doing 8km. For our Intermediate and Advanced runners, you are trying to run a fast 8km run. This isn't about just getting the run done. It's about trying to push at a higher level for the whole run.

Coach Bevan has done a podcast on ways to develop your mind for intensity training. We think that it would be a good idea for you to have a listen to this and then practice the tools he shares in next weeks run. 

The show runs for around 40mins, the key content starts around 5mins into the show.


Here's a cool clip about Meb Keflezighi and how he came from nothing to being a 3 time Olympian.  


WHAT NEXT?

Next Programmes:
Some of you have been asking about the next groups start date, we love your keenness and planning!

Our next (and final for 2018!) Get up to Five and Club10k programmes start 22 October the week following your final run. 

We would love to see you back, help you keep your habit of running up and see you take your running to the next level. 

REGISTRATIONS ARE OPEN NOW:


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  • Post Final Run Celebration, Reflection and Medals
    After your final run we would love for you to join your team for a coffee, some reflection and a medal ceremony:

    Date: Saturday 20 October
    Time: 9.15am - 10.30am
    Venue: Retropolitan Social Club (the old Cargo Bar), 359 Lincoln Road
    There is parking onsite

  • Shoe Clinic (based at Westfield Riccarton) are offering all Extra Mile Runners 10% off storewide (excluding items already reduced) and 20% off all adidas products. If you do need any gear or shoe advice, pop in and see them. Just mention you are from Extra Mile Runners to receive the discount, these guys know their stuff when it comes to getting you into the right shoe! (We don't receive anything from sales..we just believe that these guys know what they are talking about when it comes to running shoes).


'Keep coming to the sessions even if you have to walk because of tiredness.'

– Ange Soper


 
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