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Get up to Five - Week 2

 

WEEK 2 Newsletter

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Look at you go!

Week 1 just about down and we have had a lot of feedback from you guys saying how much you are enjoying the sessions, there are a few sore muscles around - light self massage can help and then light stretching is important.

The coaches have been saying what a great group we have and how you are really up to the challenge. We are looking forward to watching your development progress each week.


Watch your Week 2 Meeting with Coach Bevan:



MORNING GROUP

EVENING GROUP

BOTH GROUPS

  • Saturday 4 November, 7:30am
    Meeting Point: McCormacks Bay Reserve 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. 
     
  • Starting at McCormacks Bay Reserve, cross over safely at the start and run around McCormacks Bay Road towards Ferrymead. 
  • At Main Road, cross over McCormacks Bay Road carefully and run along Main Road beside the Estuary towards Redcliffs. 
  • AtBeachville Road entrance off Main Road - cross over carefully and turn left, then first right into Beachville Road and follow Beachville Road all the way around back onto Main Road. 
  • Once back onto Main Road, turn left and follow the water all the way out to Sumner.
  • 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 view Saturday's course - this map is for all groups. 


Extra Mile Runners tshirt sale

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When: This Saturday, 4 November (end of the session)
Where: McCormacks Bay Reserve (at the end of the session)
What: Extra Mile Runners BRANDED ADIDAS TSHIRTS for $20 (retail normally $40)
Cash Only

Summers coming team - we can ditch the thermals and break out the tshirts!


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Core Blimey!

Strengthening your core will allow your body to efficiently transfer force from the lower body to the upper body and back and ensure that any force you exert to move your body forward isn't wasted in moving your body sideways.

A strong core allows you to keep optimal body alignment for running and this reduces fatigue (good form usually takes less energy than bad form).

We've put together a workout that you can do at home by yourself. This is a continuous superset where you do every exercise non stop. 

Beginner: 1 x 10 of every exercise twice through.  Hold the hover for 30-40sec.
Intermediate and Advanced: 1 x 15-20 of every exercise twice through. Hold the hover for 40-60sec.

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  • Standard Crunch - Pull your belly button towards your spine and flatten your lower back against the floor. Slowly contract your abdominals, bringing your shoulder blades about one or two inches off the floor. Exhale as you come up and keep your neck straight and your chin up. Slowly lower back down.

  • Side Plank Dips - Keep your body in a straight line (one plane) and keep the movement smooth and slow. From the straight side position slowly lower your hips down and back up. Your hips should just touch (but not rest on!) the ground. Do this exercise on both sides. 
  • Lower Back Extensions - Lie down on a mat or carpet with your stomach to the floor. Slowly raise yourself up from your torso (using your lower back muslces) as far as you can go but do not over-extend yourself (basically at a 45 degree angle). Just to the point where you feel comfortable and you are receiving the maximum benefit. Hold this position for about 3 seconds. 
  • Hover - Start in the plank position with your forearms and toes on the floor. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending. Your head is relaxed and you should be looking at the floor. Option: knees down. 

At the end of your session, lie on your stomach for 2-3 minutes and gently come up into a cobra position to stretch your stomach muscles. Do this workout twice weekly.


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Runners Tummy

We have had a couple of our runners ask us about this condition...a very common and uncomfortable condition for runners.

We created this below document that we gave to our RaceTeam crew in Christchurch before they started their training for their half marathon race, but a lot of the information in here may help if you do suffer from Runners Tummy. 


The New York Marathon is one of the most prestigious marathons in the world. Back in the early 80's New Zealander Rod Dixon won the race in one of the closest marathon finishes of all time. Check out this YouTube clip where Rod talks you through what he was going through.


  • Just a reminder to read this newsletter carefully each week and know your sessions and the course map for our Saturday runs. 
  • Make sure you bring your own watch so you can work to your own sets and pace ;o)

  • Running Apps: There are a couple of good apps you can use on your phones to programme in your walk/jog sets for your sessions.
    Impetus (Android)
    Interval Timer (Apple)
    Interval Timer (Android) 
    Runkeeper 

  • 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. 

  • At the seminar we talked about how important it is that you get to the physio asap if you have soreness that you feel is serious. Let us know if you need a recommendation for a physio - we know a few!

  • 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 as well as seeing what our other Extra Mile Runners are up to. Here's the page

  • The podiatry team at Feet n Motion have offered a free shoe check for you guys. If you would like to do this call 0800 668498. Let them know that you are from Get up to Five.


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

 
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