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

​

  • Monday 7 December, 6.10am
    Meeting Point: North Hagley Park 
    Map of Meeting Point: Armagh St Bridge

​

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

EVENING GROUP

​​

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

​

  • Thursday 10 December, 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. 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. Return Programme: The 4km marker will be on Centaurus Road - see map below. 

  8. All other programmes are running to time, turnaround at half way on your watches.

Saturday's Course: Click on image to enlarge

This weeks quick tip: 

'When you have a tough day, remind yourself the last time you went well. Just because you have one tough day it doesn't mean that you won't make it. You will have another good run!' - Sue

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: 
 

  • 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.
     

  • 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.
     

  • 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.
     

  • 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.
     

  • 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

  • Remember it's time to stay focused and keep turning up!
     

  • 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

Our next Get up to Five and Club10k programmes 

start 18 January and will be our first teams for 2021.

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


​

​

​

​


​

Extra Mile Runners Members

Group programmes are included in your 6mth or 12mth membership. 
(Registrations close 5pm, Sunday 17 January)
 

​


​

(Please register before the start of the programme and just double check that your membership is valid for the duration of the programme).