Week 3 Newsletter

You are stepping up!

Keep up the good work with the track and Strength/Repeat sessions, you have been working really hard and there is a purpose to working at intensity for your running. 

These sessions test you both mentally and physically, and they are very rewarding so keep it going

A reminder to really focus on good technique when you start to fatigue in a session, particularly in the Strength/Repeat session, as the session progresses make sure your strength work within the circuit component isn't compromised. 

This week's Facebook question

Week 3 Sessions

MORNING GROUP

  • Monday 9 November, 6.10am
    Meeting Point: South Hagley Park 

    Map of Meeting Point: Netball Courts

  • Wednesday 11 November, 6.10am
    Meeting Point: South Hagley Park

    Map of Meeting Point: Netball Courts

EVENING GROUP

  • Tuesday 10 November, 5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts

  • Thursday 12 November, 5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts

BOTH GROUPS

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 Lyttelton Street to Sparks Road, Turn left. Run along Sparks Road until the pathway that runs behind Centennial Park. 

  2. 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. 

  3. Run up Hoonhay Road to Cashmere Road. Turn left. 

  4. Run passed Princess Margaret hospital and continue up to Barrington St (following the riverside pathway all the way along). 

  5. At Barrington Street, cross over carefully and run down the pathway into Ernlea Reserve following the riverside pathway all the way. You will come out into Ernlea Terrace. 

  6. Run up to Colombo St. DO NOT CROSS OVER. Turn left then take first left into Ashgrove Tce. You are now on the opposite side of the river. 

  7. Run along Ashgrove Tce back to Barrington ST. DO NOT CROSS OVER. Turn right, run up to Somerfield St and turn right. The 6.5km marker will be along here. 

  8. Out and back run.

  9. KM Markers out:  3.25km, 4.5km, 6.5km

  10. Refer to your programme for your distance, turnaround at your halfway marker and reverse the course. 

Saturday's Course: Click on image to enlarge

This weeks quick tip: 

’Make sure you do body care work outside of the sessions. Yoga, massage and gentle stretching. Your body will thank you for it.
- Marie

Education

Good Days and Bad Days

As athletes, we all have bad training days, those days where it feels like you are wearing concrete shoes and no matter what you try nothing seems to be able to turn it around. All runners go through this - it's a part of the sport. Ideally it will be a one off thing and you would find your running mojo again in the next session but if you find that you are having a period where you continually behind the eight ball here are some tips to help you find the other side: 
 

  • Outside Factors: Are you busy at work or are you staying up too late at night? Outside factors have a massive influence on our running. If you are tired because you are working too hard or aren't getting enough sleep your performance will suffer. Think about the outside factors that you could be affecting your training and then develop a plan to get on top of them.
     

  • What type of session is this? Every session doesn't need to be run at 100%. When you think about the training programme there are some sessions that require more from you than others. It's a good idea to think about your sessions as A, B, or C sessions. An 'A' session is where you want to be 100% focused on giving everything you have. In Club10k this would be your track session and for Advanced runners the pace session. The 'B' session may be your longer Saturday run and the other sessions would be your 'C' sessions. Thinking about your programme this way helps you to have the right focus for the harder sessions but also allow you some breathing space in the other sessions.
     

  • Red Flags: Are you getting sick? If you find you have had a few bad training days in a row it may be that you are a bit under the weather at this time of year there are lots of colds and bugs around. Allow yourself to step back from the programme to get yourself right. We know that this isn't ideal as you may want to keep training but if you keep going when you get sick you can prolong the time it takes to recover. By pulling back for a short period of time and focusing on getting better you will be back to running at 100% faster.
     

  • Where's the enjoyment? Sometimes a loss of mojo can come because running has became a bit 'samey'. In this case do some self reflection and spend some time finding the challenge and enjoyment that you get from running. It may be catching up with mates or aiming for a time that you will know will push you. Finding the enjoyment will help you find the spring in your step again.
     

If you find you are going through one of those tough patches remember that you can always talk to one of our coaches about it, that's what we are here for ;-)

Inspiration

We talk about cadence/turnover a lot with our runners - it is the key to running efficiency and pace. This is a great clip that gives you an overview about cadence.

Other News

  • Consistency is key - just get to your session and we will look after you. You never regret doing a session, we want to see great consistency with this group. 
     

  • Remember, the running programme is priority number one in your exercise regime. We know that some of you are cross-training while doing the running programme. Remember that for the next 8 weeks, this should be your priority, then stretching then strengthening. Even if you feel awesome at the end of the week, resist from over training..stick to the programme!