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Week 2 Newsletter

Look at you go!​

We are underway

Week 1 just about down and we have had a lot of feedback from you guys saying how much you are enjoying the sessions, there are a few sore muscles around - light self massage can help and then light stretching is important.

Remember, work at your own pace, don't worry about what anyone else around is doing, this is about you so take it easy in these first few weeks. Your breath is your gauge, you should be able to have a conversation during your jog sets

The coaches have been saying what a great group we have and how you are really up to the challenge. We are looking forward to watching your development progress each week.

Your weekly meeting

Watch your Week 2 meeting now:

Week 2 Sessions

  • Monday 4 September, 6.00am
    Meeting Point: Waitangi Park Playground
    Map of Meeting Point: Click here

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Course Description:
All roads are open, and please keep left on the pathways. 
 

  • After the circuit, we start the walk/jog sets

  • Run down pathway to Lyall Bay Parade. Turn right.

  • Cross over to waterside pathway where indicated via zebra crossing.

  • Continue along Lyall Bay Parade towards Houghton Bay and then towards Island Bay until your turnaround point. 

  • KM Markers out: 2.5km for those of our team doing the "Return" level, this is on the pathway.

  • All our other runners are running to time.

  • Out and back course for all (come back in exactly the same direction).

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Entrance to Meeting Point:
Click on image to enlarge

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Saturday's Course:
Click on image to enlarge

This week's quick tip: 

'Just focus on one week at a time and the programme will take care of you.'
– Jo

Education

Core Blimey!


Strengthening your core will allow your body to efficiently transfer force from the lower body to the upper body and back and ensure that any force you exert to move your body forward isn't wasted in moving your body sideways.
 

A strong core allows you to keep optimal body alignment for running and this reduces fatigue (good form usually takes less energy than bad form). We've put together a workout that you can do at home by yourself. This is a continuous superset where you do every exercise non stop. 

Beginner: 1 x 10 of every exercise twice through.  Hold the hover for 30-40sec.
Intermediate and Advanced: 1 x 15-20 of every exercise twice through. Hold the hover for 40-60sec.

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  • Standard Crunch - Pull your belly button towards your spine and flatten your lower back against the floor. Slowly contract your abdominals, bringing your shoulder blades about one or two inches off the floor. Exhale as you come up and keep your neck straight and your chin up. Slowly lower back down.

  • Side Plank Dips - Keep your body in a straight line (one plane) and keep the movement smooth and slow. From the straight side position slowly lower your hips down and back up. Your hips should just touch (but not rest on!) the ground. Do this exercise on both sides.

  • Lower Back Extensions - Lie down on a mat or carpet with your stomach to the floor. Slowly raise yourself up from your torso (using your lower back muslces) as far as you can go but do not over-extend yourself (basically at a 45 degree angle). Just to the point where you feel comfortable and you are receiving the maximum benefit. Hold this position for about 3 seconds.

  • Hover - Start in the plank position with your forearms and toes on the floor. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending. Your head is relaxed and you should be looking at the floor. Option: knees down.​

​At the end of your session, lie on your stomach for 2-3 minutes and gently come up into a cobra position to stretch your stomach muscles. Do this workout twice weekly.

Runners Tummy

This is such a common and uncomfortable condition for runners, and it is hard to pin point the cause. We are all so different physiologically, the triggers can be numerous!

If you do suffer from runners tummy this article may be of help:

Click here to read

Other News

  • Well done for turning up this week!
     

  • Just a reminder to read this newsletter carefully each week and know your sessions and the course map for our Saturday runs.
     

  • Please bring your own watch so you can work to your own sets and pace, this is about you - so please work at your own pace. 
     

  • In the introduction video we talked about how important it is that you get to the physio asap if you have soreness that you feel is serious. Let us know if you need a recommendation for a physio.
     

  • If you aren't on our private Get up to Five Facebook page yet make sure you get on there, it is a way that you can keep in touch with each other and we often post tips on here too: Here is the Facebook Group page to request access: Click here

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