contact us

Use the form on the right to contact us. We'll be back to you within 24 hours.

If you want to talk to us on the phone you can call

Coach Bevan on 021869086.

You can text him your number and he'll get back to you within the next few hours.

           

123 Street Avenue, City Town, 99999

(123) 555-6789

email@address.com

 

You can set your address, phone number, email and site description in the settings tab.
Link to read me page with more information.

Club10k - Week 5

 

WEEK 5 Newsletter

Half Way! REflect and refocus

One thing we can forget to do when we are moving towards a goal is to stop and see the progress we have made. Although it makes sense as we are still looking towards the end target but it's so important that we stop along the way, take a moment to see our progress and celebrate this. 

You have now reached the half way point in the programme. When we started training together you may have looked at the programme and thought that it seemed nearly impossible, but you have kept turning up each week and have kept on challenging yourself to take the next step forward.

We still have a few more challenges in front of us but take a moment to pat yourself on the back. 


MORNING GROUP

EVENING GROUP

BOTH GROUPS

  • Saturday 30 September, 7.30am
    Meeting Point: Centennial Park, Cnr Lyttelton and Rose Streets
    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,

  • Run up Lyttelton St to Sparks Road, turn left. 
  • Run along Sparks Road until the pathway entrance that leads behind Centennial Park. Turn left into this pathway and follow Centennial Park perimeter coming out onto Rose St. 
  • Cross over Rose St carefully and turn right, run up to Hoonhay Rd. 
  • At Hoonhay Rd turn left and follow all the way up to Cashmere Road. Turn left. 
  • Continue past the shops on Cashmere Rd towards Princess Margaret Hospital. 
  • Turn left into Ferniehurst Street, cross over bridge and take first right into Ashgrove Tce. Follow the river (on your right) all the way up to Barrington Street. Take care crossing over Barrington Street. 
  • Continue along Ashgrove Tce to Colombo Street. For those running 13km, when you get to Colombo St, do not cross over. Turn right, then take first right into Ernlea Terrace. Run through Ernlea Reserve (taking the pathway always closest to the river), you will come out onto Barrington St. Do not cross over. Turn left and Follow Cashmere Road - furthest marker 6km
  • Out and back for all. KM markers out: 4km, 5km, 6km

Click on image to enlarge


education_header.jpg

Because we have hit the half way point it's time to do some mental reward work.

At this point we can sometimes still only see the big steps that we have in front of us, that's why we have this list of questions below for you to answer that will help you realise what you have gained to this point and may help you stay motivated till the end of the programme. You can choose to just think about your answers or you can write them down, it's entirely up to you. 

1. What are the physical benefits that I am feeling from the training I have been doing? 

2. Which sessions have I enjoyed the most and why did I enjoy them? 

3. What are the mental benefits that I have experienced from doing the programme? 

4. Why should I be proud of what I have done? 

5. What have I learnt about myself that I can take into other areas of my life? 

6. If the current 'you' could go back 4 weeks ago what would you tell yourself about how well you have done? 

By thinking about these questions we realise that we have made progress. This creates a feeling of success which is important in creating belief in our ability to achieve our goal. While there is still work to be done the more you build your belief the higher the chance that you are going to make it to that 10k finish line in a way you are proud of.


This is speech from Al Pacino in the movie Any Given Sunday to watch when you are struggling to put your running shoes on and get out the door!


  • 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

 
© Extra Mile Runners 2014-forever all rights reserved.
Site Design: Cloudyreason.com