Week 5 Newsletter

Half Way!

Reflect and Refocus

You have just hit the half way point.

As most of you have stepped up in the programme you may be finding it very challenging and sometimes when we are in this place we forget to remind ourselves that we are doing well. That's where having markers that help you stop and see your progress can help.

We are now in the second half of the programme and it is time for you to think about what you have achieved over the last 4 weeks. While there will have been tough moments within this time we are sure there will have been moments where you can see your growth. Let yourself feel good about this and start to feel good about the second half of your journey. 

This week's Facebook question

Week 5 Sessions

MORNING GROUP

  • Monday 28 September, 6.10am
    Meeting Point: South Hagley Park 

    Map of Meeting Point: Netball Courts

  • Wednesday 30 September, 6.10am
    Meeting Point: South Hagley Park

    Map of Meeting Point: Netball Courts

EVENING GROUP

  • Tuesday 29 September, 5.40pm
    Meeting Point: South Hagley Park 

    Map of Meeting Point: Netball Courts

  • Thursday 1 October, 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 St turn left and run up to Rose St. Turn left. 

  6. Run along Rose to to Fairview St. Turn left.

  7. Run down to Ashgrove Tce and turn left. The 6km marker will be along here.

  8. Out and back run for everyone . Reverse the course back to the start. 

  9. KM markers out: 4km, 6km 

Saturday's Course: Click on image to enlarge

This weeks quick tip: 

'There will be days that you have every excuse under the sun not to go to a session. These are the very sessions that you absolutely HAVE to go to as these are the ones that give you the best sense of achievement.' – Pam Thomas

Education

Stretching is a waste of time if not done correctly

Tight calves are a common ailment for our runners and can lead to several injuries. We hear it so often, but what can you do to reduce the risk of injury caused by tight calves? Below is a quick clip showing great stretches - which if done correctly will make your run more enjoyable. 

Inspiration

What happens when life gets too busy? What's the cost?

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 ;-).

©2019 by Extra Mile Runners