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Get up to Five - Week 2 Return

 

WEEK 2 Newsletter

LOOK AT YOU GO!

Week 1 down, you are doing well. There are a few sore muscles around - so remember light self massage and stretching at the end of your session is important.

We have quite a few new faces with the group, so go and say hi and help them integrate into the environment - that was you not that long ago!
We are looking forward to watching your development over the next 7 weeks. 



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  
    (Note this map is for all our groups, you will be doing a portion of it).

    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 Avonhead Road where indicated and then take first left into Hawthornden Road.
  • Run down Hawthornden Road. Turnaround at half way on your watches. 
  • There will be a 2.5km marker out for those of our team doing the Return programme running 5km. 

Click on image to enlarge


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What does 'run faster' mean?  

In the Return to Get up to Five programme you will have noticed that there are 'run faster' sections. In designing this programme we want to add a bit of intensity as well as longer duration in your running. So how do you know if you are you are doing it correctly? Here are some tips that will help you get to the right place in these faster sessions.

Step 1, keep to 6/10: One of the keys to being successful with this programme is making sure you still stick to 6/10 in your longer, normal sets. If you try to increase the speed during that stage of your run you increase the chance that you will need to stop and you won't have the energy to push a little bit harder when you are meant to run faster. 

Step 2, know what faster feels like: When you are running at 6/10 it should almost feel easy, you can hold a conversation, your breathing rate is at a steady pace, and can feel relaxed. When it's time to do your faster sets the responses you get will increase in intensity. The aim is to get to a place where you notice that your breathing has increased, you are a little bit uncomfortable with the intensity but you know you can hold this intensity for the whole duration of the set, and you would no longer be able to hold a conversation. We would call this 7.5/10.

Step 3, don't go too hard: Like we mentioned above you should feel that you can maintain this intensity for the whole duration of the set. If you start a set of 5mins faster and 30secs into it you think you need to stop you have probably gone too fast. Use the indicators above to help you find the place where you know you'll get to the end of the set. If you do feel you have gone out too fast it's ok to slow down. 

Step 4, find small success markers: Even when you find the correct speed and intensity for the faster running sets you will probably still be mentally challenged. A good tip here is to break down the whole set into small chunks that you can focus on. For example, in a 5min set you could focus on working through every minute. Once you get to the end of that minute you can tell yourself you are doing well and then refocus on the next minute. 

Step 5, enjoy the high: Faster running is harder but at the same time there's a pretty great mental reward that comes when you get to the end of the set. Make sure you stop for a moment and allow yourself to enjoy that place, let yourself enjoy the high of the work you have done.  

There are so many benefits of doing the faster run sets in your training. By using the tips above you will be more successful in getting all of those benefits. 


We can all relate to this clip.


  • 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 that if you are feeling any soreness that you feel is beyond reasonable muscle fatigue - prevention is better than cure. Make sure you get to a physio and get it checked out. 

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

  • 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 and see what our other Extra Mile Runners and groups are up to. Here's the page.  

  • Can you make sure you know what you are doing in the session before you turn up for your Saturday runs. We want to keep the briefing short so if you can do that it would be really helpful.  


'Just focus on one week at a time and the programme will take care of you.' – Jo Mee

 
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