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 ;-).
Week 3 Sessions
MORNING GROUP
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Monday 11 September, 6.00am
Meeting Point: Armagh St Bridge, North Hagley Park
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Wednesday 13 September, 6.00am
Meeting Point: Deans Ave side of Sth Hagley Park (opp. hospital shuttle and carpark)
EVENING GROUP
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Tuesday 12 September, 5.40pm
Meeting Point: Netball Courts, South Hagley Park
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Thursday 14 September, 5.40pm
Meeting Point: Armagh St Bridge, North Hagley Park
BOTH GROUPS
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Saturday 16 September, 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.
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Course Description:
Please run on the footpath at all times and watch for uneven surfaces. Follow our course and be responsible for your own safety.
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After your strength circuit, we start our walk/jog sets.
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Run 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.
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Return Programme: The 3km marker will be on Withells Road.
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Everyone else is running to time so turn at the turnaround time (refer to your programme).
Saturday's Course: Click on image to enlarge
This week's 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
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:
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Posture relaxes when tiring (shoulders rolling forward)
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Heel striking
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Over striding
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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
We are runners. We are all different shapes, sizes and ages and we share the same bond - the appreciation and understanding of how great it is to be able to run.
Other News
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You are doing so well it is great to see you stepping up to the next level.
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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!