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Club10k - Week 2

 

WEEK 2 Newsletter

Therese crossing the finish line at last Saturday's final 10km run

WE'VE FOUND OUR FEET AND THEY ARE MOVING FORWARD!

This week's sessions have been great, the coaches have commented on how well you are going. It was so good to see everyone work hard on the track sessions, for many of you it was your first one, this is definitely a step up for many of you in your intensity and speed. 

We love watching how supportive of each other you are. We've got a big 7 weeks in front of us but we are definitely off to a great start! Keep it up. 

 


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

When we designed Club10k the key was to introduce intensity into the programme. The benefits of intensity in your training is massive for a couple of reasons:

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 there are some key things we need to be aware of in the programme:

  • Learn to work at the right intensity. The different groups are aiming for different levels but you are all trying to learn where that level is.  At first you may go too hard or not hard enough but with experience and feedback from the coaches you will start to understand the level you should be working. 
     
  • While the intensity sessions are more challenging you still need to feel they are achievable. If you find they aren't you need to back off
     
  • Try to '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. 

Remember that you are learning this and it's ok to take things easy if you are finding it too tough. You will probably find that the track sessions will be some of the most rewarding training that you do! 


How we see ourselves changes throughout our lives. When people first get into exercise they often still see themselves as a non athlete but as time goes on their identity changes. You may not see it yet but one day you will wake up and you'll identify yourself as a runner. If you watch this clip and can identify with it maybe you can start to think of yourself as a runner sooner than you think.


  • 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 need a recommendation of physio ask us.

  • Running Apps: There are a couple of good apps you can use for your sessions. Runkeeper and Map My Run (there is a charge for this one of around $5) are popular as well as Endomondo

  • Bra's for Ladies - Recommendation
    For us ladies, we know how important a good sports bra is and sometimes they can be hard to find! At the Wellington Introduction Seminar, one of our runners - De - talked about how important it is to have a good sports bra and has found a fantastic online store that can helpRich Lingerie
    She found them to be incredibly helpful - you can give them a call to ask any questions and then order online. 

  • Remember to bring your watch to every session.

  • 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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