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WLG Week 4 Return

 

WEEK 4 Newsletter

nearly half way!

We are just about half way through the programme and you are developing as an athlete as each week passes. You are learning how to overcome the tough challenges, you may not nail them 100% of the time but that's ok, just remind yourself that it's a work in progress.

Keep up the work and you'll keep getting better.


PROGRAMME: CONDENSED STRENGTH CIRCUIT

From this week onwards (Week 4) and up to and including Week 6 we change the strength circuit slightly, the same as last time - they are a bit more dynamic and condensed. Please still bring your mats. 


Watch your Week 4 Meeting with Coach Bevan:



THIS WEEK'S SESSIONS

  • Monday 24 July, 6.10am
    Meeting Point: Waitangi Park (Herd Street/Playground) Click here  

  • Wednesday 26 July, 6.10am
    Meeting Point: Waitangi Park (Herd Street/Playground) Click here 

  • Saturday 29 July, 7:30am
    Meeting Point: Lyall Bay Park, Click here
    Course Map: Click here  

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

  • Starting at Lyall Bay Park run down the pathway to Lyall Bay Parade. Turn right. 
  • Cross over to waterside pathway where indicated via zebra crossing. 
  • Continue along Lyall Bay Parade towards Houghton Bay until your turnaround point. 
  • Everyone is running to time, turn at half way on your watches. 
  • Please use the zebra crossing to cross back over Lyall Bay Parade on your return. 

Click on image to enlarge

Lyall Bay Park Meeting Point


education_header.jpg

A challenge for your mind

This week we want to give you a challenge that can keep you focused, this process could help you move towards your next level.

When Bevan was studying, he had a tutor who was fascinated with how most athletes spend so much time developing their physical but little time on their mental ability. The number he threw out there was that the majority of athletes will spend 90% on the physical and only 10% on the mental.

So the question is:
If you dedicated more time in your training routine to your mental development – would you perform better even if this meant taking time away from your physical training time?  While I think the answer may become obvious fairly quickly, we thought we would set a challenge for you to see the effect it will have on your training.

Here’s your challenge:
For the next 7 days of training apply this mental prep technique:
Before you start your training session devote 5-10mins where you can focus without distraction, this could be in the car before you go to the session or before you leave home.

  1. Think about what exercises you are going to do in the next session and what the objective of the session is.
  2. Identify when the most challenging moments will be and predetermine what you will do at these times. You can do some visualisation and also think of words that you can use to get you through those times.
  3. Think about the benefits, either mental or physical, you will get when you have taken the actions that you have predetermined.  

Once you have tried this for 7 days assess if adding this process has helped you reach a higher level in your training. If you find it does then you could include this as a key part of your exercise routine and watch the results come as you are learning more about how you work successfully. 


This is one of the most inspirational running clips on the net, be ready for some goosebumps! 


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

  • You are just about halfway through the programme!

  • 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).

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

  • We love the support you are showing each other - keep it up. 


'Make time to turn up. Set small goals 'I am going to get to the next tree and then see what happens'. Pace – highly important.' – Sarah Webster

 
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