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WLG Club10k - Week 7

 

WEEK 7 Newsletter

Home Stretch

This Saturday (Week 6), everyone is doing 8km and is a challenging run. Our Beginners will be doing their longest run and our Intermediate are going for speed.

For those of you who are feeling good at the moment and have no niggles - use this as a 'risk run', this is where you take a bit of a risk with your intensity and run at a slightly higher level than you normally would. By doing this you might find a new level in speed for yourself. 

You guys rock! You are so close ;-)

Shortland Park, Island Bay: The Saturday meeting location for Week 7

Shortland Park, Island Bay: The Saturday meeting location for Week 7


CATCH UP AFTER FINAL RUN

After your Final Run we would love to catch up with you for coffee at Poneke on Clyde Quay Wharf - all the details and to RSVP please:
                  Click here



This Week's Sessions

  • Monday 4 December 6.10am
    Meeting Point: Waitangi Park (meet at the playground corner of Oriental Parade and Herd Street) Click here 

  • Wednesday 6 December  6.10am
    Meeting Point:  (meet at the playground corner of Oriental Parade and Herd Street) Click here 

  • Saturday 9 December 7:30am
    Meeting Point: Shortland Park, Island Bay
    Course Maps:
    Section 1: Click here
    Section 2: Click here

    *This session is slightly different to what you may have done in the past, so check out the details carefully below. 

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

    2 Sections to this course: 

    Section 1: Towards Owhiro Bay (5km return):
    All levels run to 2.5km marker and back. *Use this section as your warm up*

    Once you  are back opposite Shortland Park - continue running past and along the pathway towards Lyall Bay:

    Section 2:
    Towards Houghton Bay
    Beginners (9km) Turn at 2km
    Intermediate (12km) Turn at 3.5km
    Advanced (14km) Turn at 4.5km

Section 1: Click to enlarge

Section 2: Click to enlarge


education_header.jpg

This Saturday you are all doing an 8k run, for some it's about intensity, for others it's about duration. In this week's education we share how you should plan a run when you are trying for higher intensity.

The First Third: Before you even start you need to make sure you have a good warm up. Once you start your run you are focusing on trying to find your rhythm. It's important that you don't go out too hard, if we are thinking of the scale of 1-10 for intensity you want to be sitting on around 7.5/10. This is just a little bit harder than your normal running speed.

The Second Third: This section is all about control. If you are feeling great try to increase your speed but you only want to look for a small increase. A good question to ask yourself is 'can I increase my speed by 5%?'. The aim is to pick up your pace a little bit but not go too hard too early. Now you are working at 8/10 where you know you are working but you feel you could maintain it for a long time. You couldn't have a conversation at this time. 

The Last Third: Now you are aiming to push hard, you are trying to work in an uncomfortable place. The breathing will be up and you will be experiencing discomfort. The key in this time is to focus on small targets in front of you, look ahead and see a visual point that you can focus on. As you get closer to the end you keep building your pace, it's really important at this time that you keep focusing on your technique, your body will be tiring so your technique focus will help you keep your speed up. Once you see the finish push as hard as you can right through to the last step!

Have a think about your approach for this Saturday before the run and then run smart. 


SIDE STITCH - THE RUNNERS CURSE!

This is an interesting article with a couple of tips on how to treat/prevent this annoying condition that most of us experience at some stage. 


Here's a cool short film about running. It's deep, but that's where running takes us ;-) 


You have committed 8 weeks to working towards this goal. Reward yourself with a new running tee - you have earned it!.

Once purchased, we will post it out to you super quickly!

  • 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)

Next Programmes:
Some of you have been asking about the next group start date.

Our next programmes and first programmes for 2018 begin the week starting: 15 January 2018

We would love to see you back in the New Year and start 2018 off with a plan to keep you running with your Extra Mile Runners team ;o)

Registrations are open:
> Get up to Five
Club10k


'Focus on your own achievement and don’t compare yourself to others in the group.' – Frances

 
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