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Club10k - Return Week 2

 

WEEK 2 Newsletter

how are you going to improve?

Now that you are back with Club10k we know that you will be looking for different types of challenges. In this week's education we give you something to think about in this area, it's all about you going to the next level ;-)

Our last Club10k crew before their final run, August 2018


MORNING GROUP

EVENING GROUP

BOTH GROUPS

  • Saturday 25 May 7.30am
    Meeting Point: Centennial Park, Cnr Lyttelton and Rose Sts.
    Run Route: Click here
    (This map is for all our groups, you will do a portion of it)

    Course Description:
    All roads are open, please run on the footpath at all times and abide by the pedestrian road rules 100%. Your safety is your own responsibility.

  • We start by running up Lyttelton Street to Sparks Road, Turn left. Run along Sparks Road until the pathway that runs behind Centennial Park. 

  • Run along this pathway, coming out onto Rose Street. Cross over where we indicate with cones and turn right up to Hoonhay Road. Turn left. 

  • Run Up Hoonhay Road to Cashmere Road. Run passed Princess Margaret hospital and follow the Riverside pathway all the way along to Barrington Street. Cross over with Care. 

  • Run through Ernlea Clark Reserve (following the pathway beside the river).

  • AT THE BRIDGE IN ERNLEA RESERVE - cross over and leave the Reserve. You will now be on Ashgrove Terrace running back towards Barrington Street. Cross over Barrington St and the 5km marker is on Ashgrove Tce.

  • This is an out and back course, reverse the course on your return.

  • KM Markers out: 3km, 5km

  • At your half way marker, turnaround and reverse the course back to the start.

Click on image to enlarge


education_header.jpg

Reminder about intensity

This is a good time to remind yourself about the intensity scale that you have within yourself. 

1. When our body trains at a higher level of intensity it has a positive training effect on our physiology. With the heart and muscles working at a higher level your body has positive stresses put on it which causes it to create change to adapt. This intensity helps to deliver better results in many different areas. 

2. When you train with intensity you are developing your mental strength. Some people think mental strength is something that you are born - it's not. Like any skill, mental strength is a learned behaviour and it is something that is developed over time through experiencing and overcoming the correct level of adversity based on your current ability. Developing this strength has many benefits but one of the best ones is that it creates a strong belief in what you can achieve. 

So while intensity is great for you and your body, here are some reminders about intensity in your programme: 

  • The track sessions are your main intensity sessions.
    Make this a focus.

  • Work at the right intensity. The different groups are aiming for different levels but as you have done this before, you should have an idea of what your level is. In the first couple of weeks you may go too hard or not hard enough but try to figure out quickly the level you should be working.

  • While you know the intensity sessions are more challenging you still need to achieve them. If you find you aren't - you need to back off your pace a little.

  • Try to further 'learn yourself'. In these track sessions we want to help you learn strategies that will make you successful under adversity. Each time you are feeling outside your comfort zone think of what you are doing mentally and physically to create success and then try to duplicate and evolve your success formular. Intensity has so much value to it but we can't have it scaring you off from training.


Body care is important! If you haven't checked the Yoga Centre out on the Runners World website - check it out now. They also have some excellent foam foller workouts too. 

Click on the image above to be taken to the yoga centre

Click on the image above to be taken to the yoga centre


  • Headlamps: Please have a headlamp at your sessions, we need you to be seen by other users of the park ;o)

  • Keep turning up team, consistency is key if you want to improve ;o)

  • In the video seminar we talked about how important it is to get to the physio asap if you have soreness that you feel is serious. 

  • 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, here's the page


'Listen to your body, don't be afraid to stop and stretch.' - Anna Dick


 
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