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Club10k - Week 6

 

WEEK 6 Newsletter

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You are becoming an athlete

We are getting close to the completion of this goal and the belief in yourself is growing.

What the coaching team is loving is that you are now starting to explore how to get faster and stronger. This is a different direction from just trying to complete a distance. You guys are becoming athletes, we love it! 



MORNING GROUP

EVENING GROUP

BOTH GROUPS

  • Saturday 17 June, 7:30am
    Meeting Point: Jellie Park, Greers Road Side. Click here
    Course Map: Click here  

    Course Description:
    All Roads are open, please run on the footpath at all times and stick to the road rules 100% - be safe out there team!
     
  • Run up Greers Rd to Memorial Ave, turn left into Memorial Ave
  • Run up Memorial Ave to Ilam Road and turn left. 
  • Take first left into Chateau Drive running all the way around the cul-de-sac and back out to Ilam Road
  • Turn left and via left onto Aorangi Road
  • Run all the way along Aorangi Road to Wairakei Road, Turn left.
  • Run up Wairakei Road to the 4km turnaround marker. 
  • Out and back for all.
  • KM markers out: 4km

Click on image to enlarge


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Those of you who started with Get up to Five will notice that our focus in Club10K has moved on from just completing the sessions to introducing intensity and a bit of speed work. The coaches are now starting to teach you about how to improve your speed.

When it comes to improving your speed through your movement as a runner the 2 key physical areas which are important to focus on are stride length and stride rate. 

  • Stride length is the distance your legs will go on each foot fall. Different distances require different stride lengths, for example a sprinter stride length is longer than a marathon runner, but ultimately we should all be aiming to increase the distances of our stride length over time. 
  • Stride rate is the number of steps you take, this is often measured per minute. If you look at good runners across all distances the stride rate tends to be around 180 footfalls per minute, for them the difference in speed comes from their stride length. 
Take note of your turnover. We are aiming for the blue rhythm in this image. Shorter steps and higher turnover. 

Take note of your turnover. We are aiming for the blue rhythm in this image. Shorter steps and higher turnover. 

Different runners need to focus on improving different areas. If you feel you have a short stride length you can aim to lift your feet higher as they kick back behind you and then bring your knees up more as you bring the knee forward (remember to always maintain your posture and to try to land your feet under your hips).

Watch the video below of Mirinda Carfrae who is the fastest female Ironman runner in the world. 

Task:

If you are trying to improve your stride rate measure how many steps you take in 1 minute. Time yourself for 1 minute and count how many steps you take. If you are well below 180 spend some time practicing improving your footfall by by 5-10%. For example if you are taking 150 steps per minute aim to improve this by 5-15 steps. 

While improving stride length and stride rate are great ways to help get faster we don't want to create too much change too quickly. If you create massive change in your movement quickly you hugely increase your risk of injury. Instead of focusing on this all the time, aim to focus on it for around 2-3mins a couple times in your easier sessions each week. This small change in awareness will create the adjustments you need in a safe way. 

While this advice is important make sure you talk to a coach about where you need to improve. We want to make sure you focus on the correct adjustments based on your movement. 


Here's a good story about a marathon pacer taking it all the way. 


  • Post Final Run Coffee
    After your final run we have arranged a post run coffee at Coffee Culture on Lincoln Road. All the details will be in next week's newsletter. We will be collecting RSVP's as we need to confirm numbers ;o)
     
  • If you find you need support from us - GET IN TOUCH! We want to see you at the finish line so please talk to us if you are finding it difficult to get to sessions.
  • Shoe Clinic (based at Westfield Riccarton) are offering all Extra Mile Runners 10% off storewide (excluding items already reduced) and 20% off all adidas products. If you do need any gear or shoe advice, pop in and see them. Just mention you are from Extra Mile Runners to receive the discount, these guys know their stuff when it comes to getting you into the right shoe! (We don't receive anything from sales..we just believe that these guys know what they are talking about when it comes to running shoes). 


'Keep coming to the sessions even if you have to walk because of tiredness.'

– Ange Soper


 
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