Week 6 Newsletter

You are becoming an athlete

Stay Focussed

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! 

 

Extra Mile Runners Tshirt Sale

When: Saturday 5 December
Where: South Hagley Park (at the end of the session)

Extra Mile Runners Adidas T-shirts all $20!!

Cash only please (no EFTPOS available sorry!)

Week 6 Sessions

MORNING GROUP

  • Monday 30 November, 6.10am
    Meeting Point: South Hagley Park 

    Map of Meeting Point: Netball Courts

  • Wednesday 2 December, 6.10am
    Meeting Point: South Hagley Park

    Map of Meeting Point: Netball Courts

EVENING GROUP

  • Tuesday 1 December, 6.10am
    Meeting Point: South Hagley Park 

    Map of Meeting Point: Netball Courts

  • Thursday 3 December, 6.10am
    Meeting Point: South Hagley Park

    Map of Meeting Point: Netball Courts

BOTH GROUPS

  • Saturday 5 December, 7.30am
    Meeting Point: South Hagley Park, Netball Courts click here
    Map of Run: Click here
    This map is for all of our running groups, you will be doing a portion of this course.

Course Description:
Please run on the path at all times and keep left. Please don't run any more than 2 abreast and be responsible for your own safety. 

  1. We start by running up the pathway towards Deans Ave, turn left. 

  2. Follow the perimeter of the park all the way around to your turnaround point.

  3. Please stay on the pathway at all times and watch out for scooters, cyclists and other using the pathways. 

  4. KM marker out: 4km

 

  • Beginner programme: 8km - no intensity

  • Advanced: 8km Fast - this is an uncomfortable run working at your own pace that makes you work hard.

  • Return: 8km Race - this is all out for you guys, work at the pace you know you can maintain for the 8km distance and be wise with your pace strategy.

Saturday's Course: Click on image to enlarge

This weeks quick tip: 

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

Education

Stride Length and Stride Rate - the key to improving pace

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.

 






 

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. 
 

 

 

 

 

 







Your Task:

If you are trying to improve your stride rate, 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. 

Inspiration

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

Next Programmes



Club10k
O
ur next Club10k programme

starts 18 January and is the first team for 2021!

Earlybird rates are available until:
 11.59pm, Monday 11 January

Registrations close 5pm, Sunday 17 January

 


Extra Mile Runners Members

Group programmes are included in your 6mth or 12mth membership.
 

To register for our next programme, please register before the start of the programme and just double check that your membership is valid for the duration of the programme.

Registrations close 5pm, Sunday 17 January

Other News

  • If you would like to help your body out, get a sports massage for those tight muscles. We recommend the team at Active Health. They know our programmes and are the same team who do the Muscle Balance Tests.
     

  • Remember to stay focused and keep turning up ;-).