WLG Week 2 Return
WEEK 2 Newsletter
LOOK AT YOU GO!
Week 1 down and you are keeping up the routine - good work. Remember, if you have sore muscles with the more continuous running you are doing - light self massage and stretching is important. Heat packs, baths and wheat bags are awesome too!
The coaches are so happy to see you continuing on with the team and are excited about helping you explore another level within yourselves over the next 7 weeks.
THIS WEEK'S SESSIONS
Saturday 30 March, 7.30am
Meeting Point: Frank Kitts Park, Wellington CBD
Course Map: Click here
Parking Note: The Council charge for parking from 8am within the CBD. We have checked with the Council and if you pay at 7.30am, then your parking will count from 8am.
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).
What does 'run faster' mean?
In the Return to Get up to Five programme you will have noticed that there are 'run faster' sections. In designing this programme we want to add a bit of intensity as well as longer duration in your running. So how do you know if you are you are doing it correctly? Here are some tips that will help you get to the right place in these faster sessions.
Step 1, keep to 6/10: One of the keys to being successful with this programme is making sure you still stick to 6/10 in your longer, normal sets. If you try to increase the speed during that stage of your run you increase the chance that you will need to stop and you won't have the energy to push a little bit harder when you are meant to run faster.
Step 2, know what faster feels like: When you are running at 6/10 it should almost feel easy, you can hold a conversation, your breathing rate is at a steady pace, and can feel relaxed. When it's time to do your faster sets the responses you get will increase in intensity. The aim is to get to a place where you notice that your breathing has increased, you are a little bit uncomfortable with the intensity but you know you can hold this intensity for the whole duration of the set, and you would no longer be able to hold a conversation. We would call this 7.5/10.
Step 3, don't go too hard: Like we mentioned above you should feel that you can maintain this intensity for the whole duration of the set. If you start a set of 5mins faster and 30secs into it you think you need to stop you have probably gone too fast. Use the indicators above to help you find the place where you know you'll get to the end of the set. If you do feel you have gone out too fast it's ok to slow down.
Step 4, find small success markers: Even when you find the correct speed and intensity for the faster running sets you will probably still be mentally challenged. A good tip here is to break down the whole set into small chunks that you can focus on. For example, in a 5min set you could focus on working through every minute. Once you get to the end of that minute you can tell yourself you are doing well and then refocus on the next minute.
Step 5, enjoy the high: Faster running is harder but at the same time there's a pretty great mental reward that comes when you get to the end of the set. Make sure you stop for a moment and allow yourself to enjoy that place, let yourself enjoy the high of the work you have done.
There are so many benefits of doing the faster run sets in your training. By using the tips above you will be more successful in getting all of those benefits.
We can all relate to this clip.
Keep turning up - consistency will help you improve.
Remember that if you are feeling any soreness that you feel is beyond reasonable muscle fatigue - prevention is better than cure. Make sure you get to a physio and get it checked out.
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 and see what our other Extra Mile Runners and groups are up to. Here's the page.
Can you make sure you know what you are doing in the session before you turn up for your Saturday runs. We want to keep the briefing short so if you can do that it would be really helpful.
'Just focus on one week at a time and the programme will take care of you.' – Jo Mee