Week 3 Newsletter

We keep getting better 

Consistency is the key

Some of you may be finding that 7.5/10 in intensity is a little tough. This is understandable as you are learning the skill of intensity so it will take a few sessions to help you gain that understanding.

Recap last week's newsletter if you feel you are way off but remind yourself that at this stage there will be times where you go too hard and times where you go too easy, it's all a part of learning ;-).

This week's Facebook question

Week 3 Sessions

MORNING GROUP

  • Monday 14 September, 6.10am
    Meeting Point: North Hagley Park 

    Map of Meeting Point: Armagh St Bridge

  • Wednesday 16 September, 6.10am
    Meeting Point: South Hagley Park

    Map of Meeting Point: Netball Courts

EVENING GROUP

  • Tuesday 15 September, 5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts

  • Thursday 17 September, 5.40pm 
    Meeting Point: North Hagley Park

    Map of Meeting Point: Armagh St Bridge

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. After your strength circuit, we start your walk/jog sets.

  2. We start by running around Avonhead Park in a clockwise direction  not the full perimeter (see map). 

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

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

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

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

  7. Return Programme: The 3km marker will be on Woodbury St. 

Saturday's Course: Click on image to enlarge

This weeks quick tip: 

'Do it in your own time, so long as you keep pushing yourself. Don’t try to keep up with the group if you can’t.' – Emily Murray

Education

Education

Form for efficiency

You'll often hear the coaches talking about good technique. Technique is an important part of running because it helps us to move faster, make us more efficient with our energy and helps prevent injuries. For the newer runner there tends to be a few key technique errors that we see:
 

  • Posture relaxes when tiring (shoulders rolling forward)

  • Heel striking

  • Over striding

  • Eyes looking down
     

These four steps below will help you understand what they are and give you an idea on where you can focus to improve these.                
 

Remember that the coaches are always here to help you with your technique so don't be afraid to ask if you have any questions. 

Inspiration

Here's a cool clip with great runners talking about what it means to be a top runner.

Other News

  • You are doing so well it is great to see you stepping up to the next level. 
     

  • 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!

©2019 by Extra Mile Runners