WLG Week 7
WEEK 7 Newsletter
The home straight
It is crazy to think we are on the home straight. In just over 2 weeks you will do your final 5km run.
Keep up the consistency for the next couple of weeks, approach one session at a time and you'll be running to the finish line very soon!.
PROGRAMME: 5 MINUTE STRENGTH BASED WARM UP
From this week onwards (Week 7 & 8) we change the strength circuit at the start of the session to a 5minute strength based warm up. Our coaches will take you through these movements in the session. The warm up does not have any ground work, but you may still want to bring your mats if you prefer the ground option stretches at the end of the session.
Catch up after Final Run
After your Final Run we would love to catch up with you for coffee and a debrief of the last 8 weeks at Poneke on Clyde Quay Wharf - all the details and to RSVP please: Click here
Watch your Week 7 Meeting with Coach Bevan:
THIS WEEK'S SESSIONS
Saturday 19 August, 7:30am
Meeting Point: Shortland Park, Island Bay
Saturday Session Description:
1. After your 5min strength warm up - we will walk down pathway to The Esplanade *start your watches once you have crossed over and are on the waterfront pathway*.
Return Level (8km)
Run towards Houghton Bay to the 1.5km marker.
Turn around and run towards Owhiro Bay to Red Rocks Walkway to the 2.5km marker. Turn around and run back to the start/finish.
Course Maps: (click to view)
1.5km Houghton Bay Direction
2.5km Red Rocks Walkway Direction
Beginner & Intermediate levels:
Run towards Owhiro Bay / Red Rocks Walkway, continue along the waterfront pathway until half time on your watch. At half time - turnaround and run back to Shortland Park - taking care to cross back over The Esplanade carefully.
Course Map: Click here
We have hit the big end of the programme, you may find you get mentally and physically fatigued over the next couple of weeks. When we get tired it becomes harder to train and if you are also mentally tired it's easier to believe the excuses that we can use to get out of training.
As athletes we need to plan for the times when we are going to be putting the most amount of energy out by putting rest in. Here a few tips to make sure you have the right kind of energy over the final 2 weeks.
- 30mins earlier to bed: We know this may sound boring but going to bed 30mins earlier will give your body more time for recovery. Turn the TV off and relax.
- Nana naps: Ideally it would be great if we could all have a 20min nap every afternoon, but this realistically isn't possible for most of us. If you can try and have at least 1 nap a week where you simply lie down, close your eyes and concentrate of your breathing - just relax - this will give your body a recharge.
- Weekend afternoon naps: If you can't get weekday naps in definitely try to get a nap in on the weekend. Sunday afternoons are often a good time to take time out.
- Plan your timetable: If you fill up your timetable poorly you can create pressure on yourself to stay up late to get things done. Look over the next couple of weeks and ask yourself: Is this timetable going to make me tired? If the answer is yes, then try and make some adjustments, maybe ask your partner, kids or husband/wife to help you out with a few things.
- Lasty, don't party too much. Although we may sound like your mother, try and take it a bit easy over the next couple of weeks. You have put all this work in towards this goal - remind yourself of why you committed to this in the first place.
While we know these tips are pretty simple most of us don't do them. If you want to feel great leading into the final 2 weeks of training implement a few of these tips and you'll be on the path to success.
We are runners.
- You have come such a long way, make sure you take time to reflect on how far you have come!!
- Have we said how proud we are of you lately? ;o)
'When you have a tough day, remind yourself of the last time you went well. Just because you have one tough day it doesn't mean that you won't make it. You will have another good run!' - Sue