Week 7 Newsletter
The Home Straight
Keep turning up
You are all doing so well, you are over half way and the end goal is in sight.
It is crazy to think we are on the home straight with Get up to Five, in just over 2 weeks you will do your 5km run. We are proud of the effort you have put in and how you have stepped up a gear in this programme. Keep it up for the next couple of weeks and you'll be running to the finish line with more experience under your belt and with perhaps a slightly different goal - this is about improving on last time.
Programme Change: 5min strength warm up
From this week onwards (Week 7 & 8) we change the strength circuit at the start of the session to a 5minute strength based warm up. Our coaches will take you through these movements in the session. The warm up does not have any ground work, but you may still want to bring your mats if you prefer the ground option stretches at the end of the session.
This week's Facebook question
Week 7 Sessions
MORNING GROUP
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Monday 13 July, 6.10am
Meeting Point: North Hagley Park
Map of Meeting Point: Armagh St Bridge
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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: North Hagley Park
Map of Meeting Point: Armagh St Bridge
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.
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. Return Programme: The 4km marker will be on Ashgrove Tce.
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All other programmes are running to time, turnaround at half way on your watches.
Saturday's Course: Click on image to enlarge
Education
Excuses excuses?
We have hit the big end of the programme, you may find you get mentally and physically fatigued over the next couple of weeks. When we get tired it becomes harder to train and if you are also mentally tired it's easier to believe the excuses that we can use to get out of training.
As athletes we need to plan for the times when we are going to be putting the most amount of energy out by putting rest in. Here a few tips to make sure you have the right kind of energy over the next couple of weeks:
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30mins earlier to bed: We know this may sound boring but going to bed 30mins earlier will give your body more time for recovery. Turn the TV off and relax.
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Nana naps: Ideally it would be great if we could all have a 20min nap every afternoon, but this realistically isn't possible for most of us. If you can try and have at least 1 nap a week where you simply lie down, close your eyes and concentrate of your breathing - just relax - this will give your body a recharge.
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Weekend afternoon naps: If you can't get weekday naps in definitely try to get a nap in on the weekend. Sunday afternoons are often a good time to take time out.
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Plan your timetable: If you fill up your timetable poorly you can create pressure on yourself to stay up late to get things done. Look over the next couple of weeks and ask yourself: Is this timetable going to make me tired? If the answer is yes, then try and make some adjustments, maybe ask your partner, kids or husband/wife to help you out with a few things.
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Lasty, don't party too much. At the risk of sounding like your mother, try and take it a bit easy over the next couple of weeks. You have put all this work in towards this goal - remind yourself of why you committed to this in the first place.
While we know these tips are pretty simple most of us don't do them. If you want to feel great leading into the final 2 weeks of training implement a few of these tips and you'll be on the path to success.
Inspiration
Running New Zealand north to south on the Te Araroa trail.
A quick snapshot of Jez Bragg's adventure of running 3054km from the tip of the north island to the tip of the south island.
Other News
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Remember it's time to stay focused and keep turning up!
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If you haven't already, now is a good time to start thinking about "what next" after this programme has finished..start making a plan for what our next goals will be.
Next Programmes
Keep the habit up!
Our next Get up to Five and Club10k programmes start 27 July and will be
5 week programmes.
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).