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. 

Week 7 Sessions

MORNING GROUP

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• Monday 7 December, 6.10am
  Meeting Point: South Hagley Park 
  Map of Meeting Point: Netball Courts

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• Wednesday 9 December, 6.10am
  Meeting Point: South Hagley Park
  Map of Meeting Point: Netball Courts

EVENING GROUP

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• Tuesday 8 December, 5.40pm
  Meeting Point: South Hagley Park 
  Map of Meeting Point: Netball Courts

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• Thursday 10 December, 5.40pm
  Meeting Point: South Hagley Park
  Map of Meeting Point: Netball Courts

BOTH GROUPS

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• Saturday 12 December, 7.30am
  Meeting Point: Hansen Park Opawa, entrance off Hawford 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. Start by running around Hansen Park on the pathway beside the river coming out onto Louisson Place. Continue straight up to Opawa Road. Turn left.

2. Run along to Hawford Road, turn left. 

3. Run down Hawford Road to Ford Road, turn right. At the end of Ford Road the river will be in front of you. Turn right into Fifield Tce.

4. Run around Fifield Tce to St Martins/Ensors Road intersection. DO NOT CROSS OVER. Turn left then take first left into Riverlaw Terrace. You will now be on the opposite side of the river running back towards Hansen Park. 

5. Follow Riverlaw Tce all the way to Armstrong Ave. Turn right.

6. Run up to Centaurus Road and turn left.

7. Run along Centaurus Road to Aynsley Tce. Turn left and run up to Grange St, turn right. 

8. Run up Grange St to Opawa Road. Turn right. 

9. Run along to Port Hills road, turn right. 

10. KM markers out: 1km*, 4km, 4.5km, 6km

11. *14km runners: Run to 6km marker then return. Then do an out and back to 1km marker. 

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 18 January and will be the first team for 2021.

Earlybird rates are available until:
 11.59pm, Monday 11 January
(Registrations close 5pm, Sunday 17 January)

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RaceTeam

Our first  for RaceTeam 2021 will be training for the ASB Christchurch Half Marathon on 11 April.

RaceTeam Starts: 1 February
Earlybird rates are available until:
 11.59pm, Monday 25 January
(Registrations close 5pm, Sunday 31 January)

Extra Mile Runners Members

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

(Registrations close 5pm, Sunday 25 October)

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(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 ;-).