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WLG Club10k - Week 4

 

WEEK 4 Newsletter

YOU GUYS ARE GETTING TOUGHER! 

It's great watching you progress through the programme, everyone is taking it to the next level. We love watching you all get better, the plan is coming together.  

You are building your endurance base on your Saturday runs and you are taking all the right steps to being successful on this journey. Keep up the good work.  

You are heading towards half way!

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This Week's Sessions

  • Monday 13 November, 6.10am
    Meeting Point: Waitangi Park (Herd Street/Playground) Click here 

  • Wednesday 15 November,  6.10am
    Meeting Point: Waitangi Park (Herd Street/Playground) Click here 

  • Saturday 18 November, 7:30am
    Meeting Point: Lyall Bay Park, Click here (by the Lyall Bay Bowling Club)
    Course Map: Click here  

Course Description:
All roads are open, please stick to the road rules 100%. Your safety is your own responsibility.

  1. Starting at Lyall Bay Park run down the pathway to Lyall Bay Parade. Turn right. 
  2. Cross over to waterside pathway where indicated via zebra crossing. 
  3. Continue along Lyall Bay Parade towards Houghton Bay until your turnaround point. 
  4. KM Markers out: 3.5km, 4.5km, 5km
  5. Please use the zebra crossing to cross back over Lyall Bay Parade on your return.

Meeting Point: Lyall Bay Park

Course Map: Click on image to enlarge


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How are your energy levels?

You may have noticed that your energy levels are needing a boost due to the increased amount of running and the intensity that you are running at. As our energy requirements increase we need to think about how we are feeding the machine. This is where we need to start thinking like athletes. 

So what does it mean to think like an athlete?
An athlete thinks of nutrition as fuel for the machine that is their body. They look at their training for the day and think to themselves 'what do I need to do to make sure my body is 100% prepared for todays session so I can train to the best of my ability?.

This is the thinking we want to move towards when it comes to your nutrition before you train so here are some points to think about in planning for training: 

  • Plan 3 hours ahead of the session. A good question to use around your nutrition intake is 'what am I doing for the next 3 hours of my life?'  If you know that you are going to be sitting around watching tv or working at the office you would lower the energy food intake with less volume. But if you know that you have a run session you would want to get a good amount of energy in so that energy would be there when you need it. 
  • With the first point in mind try to get into the habit of having a small snack at lunch time and then having a bit more around 3pm on the days that you are training. You'll find that this energy will really help to lift you before a session.
  • Around 30mins before a session get a high sugar snack in. Don't go crazy but a few lollies or an energy gel would be great. This will give you a little bit of a boost as the session kicks in. 

Like all nutrition tips we need to learn how they work with our own bodies. Different people have different needs so there will be a bit of trial and error that comes with this. The best strategy is to start on the lighter side of things and if you feel you need more energy you add just a little bit more.

Another great tip is to have a wee nana nap in the afternoon if you can fit it in (!) even on Saturday's or Sundays - this is a luxury we know!


BODY CARE

We know that some of you are experiencing a bit of muscle soreness with the exercise that you have introduced/re-introduced to your life. While there are so many benefits of exercise, this soreness can make it hard to motivate yourself to get out the door so this week we thought we'd give you some tips that will help to relief the muscle soreness.   

Stretch: Before we started the programme we sent you information on stretching, but here it is again in case you have misplaced it: Click here

Print it off and put it somewhere where you will see it everytime you finish a session, make sure you spend the time to work through these stretches, your muscles will thank you for it, trust us!

Massage: Investing a bit of time into massage will have great benefits. You can do this yourself by getting some oil, rubbing in deep heat and then massaging the sore areas. You could get a partner to massage you or go to a massage therapist.

Yoga: If you can get to a stretch class like Yoga or Body Balance at Les Mills you'll find your body will thank you for it. There are also some fantastic yoga sequences designed specifically for runners on the Runners World website. They are free to download, so put them on your laptop or iPad and get stretching - they are brilliant: Click here

Legs up the wall: This is a trick many experienced athletes. After stretching lie down on floor with your legs up against the wall. It's like your body is in an 'L' shape. This is a great way to get the blood flow flushing out the fatigue. 

Drop off the intensity: Muscle soreness can make it harder to get out the door but we still want to keep you training. One way to reduce the soreness is to decrease the intensity.  

Muscle soreness is a part of the journey but by including the tips above you'll be able to reduce it and at the same time you should feel good knowing thatthis soreness is a sign that you are growing your body.

Remember if you feel pain - you need to get the advice of a medical professional such as a physio. If you are unsure, have a chat to one of our coaches and they can point you in the right direction. 


A simple question...why do you run?


  • Please make sure you sign in at each session, please "check in" with the coach taking your roll call. 

  • Just a reminder about our Saturday sessions, we are running on open footpaths so please stay left on the footpaths at all times and stick to the road rules 100%.

  • Just keep turning up to the sessions and looking at one session at a time on your programme ;o)

  • Remember - if you need new shoes, go and see the team at Shoe Clinic and as an Extra Mile Runners team member you will receive a free pair of Drymax socks with your shoe purchase, as a thank you from both Extra Mile Runners & Shoe Clinic.  Our coaches will have vouchers with them at the sessions - so just ask one of our team and present this voucher in store to receive your free gift.

    (Just so you know, we don't get any commission from any sales at Shoe Clinic - we just recommend them because they know their stuff and we want you to have good shoes that will support you through this journey).


'If you have a 'bad' session, one that you struggle or find hard, don’t give up. They won’t be all the same, move on. Your next run may even be your very best. One bad day won’t make them all bad days.' – Wendy McBurnie

 
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