Week 7 Newsletter
The Home Stretch
2 weeks to go!
In just over a week from now many of you will facing your longest run in the programme, this is the last hurdle to overcome before the 10k run day.
As you have progressed through this Club10k programme (and many of you the Get up to Five programme as well) you have learnt success strategies that help you overcome big challenges.
When we hit this long run make sure you have put all of what you have learnt into place, by doing this you will have a much higher chance of having a run that you are happy with.
This week's Facebook question
Week 7 Sessions
MORNING GROUP
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Monday 13 July, 6.10am
Meeting Point: South Hagley Park
Map of Meeting Point: Netball Courts
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Wednesday 15 July, 6.10am
Meeting Point: South Hagley Park
Map of Meeting Point: Netball Courts
EVENING GROUP
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Tuesday 14 July, 5.40pm
Meeting Point: South Hagley Park
Map of Meeting Point: Netball Courts
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Thursday 16 July, 5.40pm
Meeting Point: South Hagley Park
Map of Meeting Point: Netball Courts
BOTH GROUPS
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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.
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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.
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Once back at the meeting point, continue along the pathway leading out of Avonhead Park. Turn Right.
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Run along Hawthornden Road to Kedleston Drive, Turn RIGHT.
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Run around Kedleston Drive coming out onto Apsley Drive, turn right.
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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.
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Run up Withells Road all the way to Avonhead Road, turn left.
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Run along Avonhead Road to Hawthornden Road, turn left.
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Run along Hawthornden Road to Merrin Street, turn left.
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The further point on this course is 7km which is on Merrin St.
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10.Turn around and reverse the course back to the start.
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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
Stitch, the runners curse!
This is an interesting article with a couple of tips on how to treat/prevent this annoying condition that most of us experience at some stage.
Inspiration
We love this video, there are some great quotes in here.
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.
To register for one of our next programmes:
(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
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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.
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Remember to stay focused and keep turning up ;-).