Week 3 Newsletter

Heading towards half way

Consistency is the key

Time is flying, we are settled in and we are heading towards half way already. Now is a good time to think about what you are doing well and where you can focus some energy on in the next weeks. 

Choose an area where you feel you can improve on and make that the focus for this week. Is it consistency of getting to the sessions, is it your pacing, is it taking the step up in the strength circuit. You are all doing so well, keep it up!

This week's Facebook question

Week 3 Sessions

MORNING GROUP

  • Monday 10 August, 6.10am
    Meeting Point: North Hagley Park 

    Map of Meeting Point: Armagh St Bridge

  • Wednesday 12 August, 6.10am
    Meeting Point: South Hagley Park

    Map of Meeting Point: Netball Courts

EVENING GROUP

  • Tuesday 11 August, 5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts

  • Thursday 13 August, 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. Run up Greers Rd to Memorial Ave, turn left into Memorial Ave

  3. Run up Memorial Ave to Ilam Road and turn left. 

  4. Take first left into Chateau Drive running all the way around the cul-de-sac and back out to Ilam Road

  5. Turn left and via left onto Aorangi Road

  6. This is an out and back run. 

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

Nutrition Tips for Training

Without knowing your daily nutritional habits it's hard for us to give advice on what you should be doing with your diet during the time that you are training with us but we thought we would share some useful general tips that will help you achieve good energy via nutrition as you take on this 5km challenge. 

 

What to eat before and after your sessions:

 

Before your Session:

Feed the machine! A lot of people say "I just can't eat before a run" - you can, you just need to train your body to do this. Your body will adapt to anything if you train it, you are expending energy during the session so you need energy to expend and this comes from nutrition.
 

Ideally you want to make sure you have a healthy carbohydrate snack around two hours before a session. If you are doing morning sessions this can be harder to do this but you still want to get a small amount of carbohydrate in when you first get up in the morning, eg. a banana.

 

How your body responds to the volume of food differs for all of us so it's a bit of trial and error. Aim to put a little bit in (half a banana?) and then see how you go, if it feels ok you can add a little bit more until you find you have more energy and it's comfortable. 

 

After your Session:

After the session you need to add some protein (for muscle repair) and carbohydrates (provides energy) back into our body. A protein shake with a banana, banana on toast, eggs are all good options here. 
 

And remember to hydrate with water, particularly if you are training on warmer days when you are sweating more, this needs to be replaced.

Some other helpful nutrition tips as you progress through your journey: 
 

  • Don't drink energy: Remove all the drinks in your life that have calories in them. If you are unsure which drinks have calories check out the labels. This doesn't mean you have to always drink water, just try to find calorie free/sugar free options. For example, if you like fizzy drinks always choose the zero option.

  • Training doesn't mean you can eat more: You've added up to 4 exercise sessions a week to your life, you may think that "surely I can eat a little more because I had a great run this monring!". The answer is no, if you are trying to lose weight don't let the inclusion of exercise be a reason to eat more.

  • Restrict alcohol to one or two days a week: While a lot of people love a glass or two of wine every night to help relax this does add a lot of energy into your body. By restricting alcohol to one or two days, you will remove a lot of excess energy that you may not need.

  • Food isn't a reward: When we do well we want to reward ourselves - which is a good thing!. But don't use food as the reward. Instead of having a chocolate bar or banana choc-chip muffin because you had a great run you could instead buy yourself a new training top if you go three weeks without missing a session. Remember giving yourself positive affirmations around the good work that you are doing could be enough of a reward.

  • Stay away from processed foods: Try to eat unprocessed foods. These foods will often come at a higher calorie cost and they don't deliver the best nutrients. Plan your meals or snacks around natural foods that will have a healthier effect on your body. Read the labels on the back of your food - if there are lots of ingredients in there you don't know or can't even pronounce - ditch it!

  • Stay away from "low fat" labelled food as often these include high levels of sugar to make up for taste.

 

You'll find that the training you are doing will create change in your body over the next period of time, it's all about putting good energy into our bodies for the session and using good nutrition to help our bodies repair and recover after your session. 

 

These key tips above are all good rules to by guided by for the long term and will help you perform better. Your body will thank you for it, it’s working hard for you!

Task

This is a great yoga sequence for runners that you can do at home. It's a nice gentle way to stretch out your body if you are feeling like you need a release. 

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 3 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!