Week 7 Newsletter

The Home Stretch

2 weeks to go!

This Saturday (Week 6), everyone is doing 8km and is a challenging run. Our Beginners will be doing their longest run and our Intermediate and Advanced runners are going for speed.
 

Intermediate and Advanced crew -  use this as a 'risk run', this is where you take a bit of a risk with your intensity and run at a slightly higher level than you normally would. By doing this you might find a new level in speed for yourself. 
 

You guys rock! You are so close ;-)

This week's Facebook question

Week 7 Sessions

MORNING GROUP

  • Monday 13 July, 6.10am
    Meeting Point: South Hagley Park 

    Map of Meeting Point: Netball Courts

  • Wednesday 15 July, 6.10am
    Meeting Point: South Hagley Park

    Map of Meeting Point: Netball Courts

EVENING GROUP

  • Tuesday 14 July, 5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts

  • Thursday 16 July, 5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts

BOTH GROUPS

  • Saturday 18 July, 7.30am
    Meeting Point: Avonhead Park, entrance off Hawthornden Road
    Map of Run: Click here
    This map is for all of our running groups, you will be doing a portion of this course.

    This is an OUT AND BACK run - run to your half way marker, turnaround and reverse the course back to the start/finish.


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 through Avonhead Park in a clockwise direction - see map as this is slightly different to what we have done in the past. 

  2. Once back at the meeting point, continue along the pathway leading out of Avonhead Park. Turn Right. 

  3. Run along Hawthornden Road to Kedleston Drive, Turn RIGHT. 

  4. Run around Kedleston Drive coming out onto Apsley Drive, turn right. 

  5. Run along Apsley Drive to Woodbury Street. There is a roundabout here, follow our cones that will lead you to run up Woodbury St to Withells Road. Turn left. 

  6. Run up Withells Road all the way to Avonhead Road, turn left. 

  7. Run along Avonhead Road to Hawthornden Road, turn left. 

  8. Run along Hawthornden Road to Merrin Street, turn left. 

  9. The further point on this course is 7km which is on Merrin St.

  10. Turn around and reverse the course back to the start. 

  11. KM Markers out: 4.5km, 6km, 7km

Saturday's Course: Click on image to enlarge

This weeks quick tip: 

'Focus on your own achievement and don’t compare yourself to others in the group.' – Frances

Education

How to run your 8km (Week 6 Saturday run)

This Saturday you are all doing an 8k run, for some it's about intensity, for others it's about duration. In this week's education we share how you should plan a run when you are trying for higher intensity.
 

The First Third: Before you even start you need to make sure you have a good warm up. Once you start your run you are focusing on trying to find your rhythm. It's important that you don't go out too hard, if we are thinking of the scale of 1-10 for intensity you want to be sitting on around 7.5/10. This is just a little bit harder than your normal running speed.
 

The Second Third: This section is all about control. If you are feeling great try to increase your speed but you only want to look for a small increase. A good question to ask yourself is 'can I increase my speed by 5%?'. The aim is to pick up your pace a little bit but not go too hard too early. Now you are working at 8/10 where you know you are working but you feel you could maintain it for a long time. You couldn't have a conversation at this time. 
 

The Last Third: Now you are aiming to push hard, you are trying to work in an uncomfortable place. The breathing will be up and you will be experiencing discomfort. The key in this time is to focus on small targets in front of you, look ahead and see a visual point that you can focus on. As you get closer to the end you keep building your pace, it's really important at this time that you keep focusing on your technique, your body will be tiring so your technique focus will help you keep your speed up. Once you see the finish push as hard as you can right through to the last step!
 

Have a think about your approach for this Saturday before the run and then run smart. 
 

Inspiration

Here's a cool short film about running. It's deep, but that's where running takes us ;-)

Next Programmes

Club10k


Our next  Club10k programme 

starts 27 July and is a 5 week programme. 
We want to help you keep the habit up!

Earlybird rates are available until:
 11.59pm, Monday 20 July



 


Extra Mile Runners Members
 

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



 




(Please register before the start of the programme and just double check that your membership is valid for the duration of the programme). 

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 ;-).

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