WLG Week 2
WEEK 2 Newsletter
Look at you go!
Week 1 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 - so stretching is important. If you have a bath at home - then have a soak and just be kind to yourself.
Remember, work at your own pace and just take it easy in these first few weeks. Your breath is your gauge - 6/10, you should be able to have a conversation during your jog sets.
Watch your Week 2 Meeting with Coach Bevan:
THIS WEEK'S SESSIONS
- Saturday 4 November 7:30am
Meeting Point: Frank Kitts Park, Wellington CBD
Course Map: Click here
All roads are open, please stick to the road rules 100%. Your safety is your own responsibility.
- Starting at Frank Kitts Park, run down to the waterfront and turn right - follow the waterfront all the way along towards Waitangi Park.
- Always take the pathway closest to the water.
- Run past Waitangi Park (waterfront side) and onto Oriental Parade.
- Continue along Oriental Parade.
- Please stay left on the pathways and be aware of other users of the pathway.
- KM Markers out: 2.5km for those of our team doing the "Return" level. All our other runners are running to time.
- Out and back course for all (come back in exactly the same direction).
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: 1x10 of every exercise twice through. Hold the hover for 30-40sec.
Intermediate and Advanced: 1x15-20 of every exercise twice through. Hold the hover for 40-60sec.
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.
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.
Remember we always start on time, so please make sure you are all ready to go 5 mins before the session starts - we won't wait!
Please bring your own watch to the session (and one you can see!). You need to be running at your own pace, so try to get into the habit of keeping track of your own time.
Also in the introduction seminar we talked about how important it is that you get to the physio asap if you have soreness that you feel is serious. Here is the number for the team at Capital Sports Medicine, the physio team we recommend: 04 499 5732. This is the team who also do the muscle balance test.
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.
'Just focus on one week at a time and the programme will take care of you.' – Jo Mee