Week 7 Newsletter
The home straight!
The finish line is coming..
You are all doing so well, you are well 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.
Many of you are telling us how much you are enjoying the group and the awesome progress you are making, we are proud of the effort you have put in. Keep it up for the next couple of weeks and you'll be running to the 5k finish line very soon!.
Programme Change: Circuit Change
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.
Your weekly meeting
Watch your Week 7 meeting now:
Post Final Run Coffee
After your final 5km run we would love to catch up with you for a post run coffee. It's a good chance to have a proper catch up and share in that "post run glow".
When: Saturday 21 October
Where: Greta Point Cafe, 326 Evans Bay Parade
Time: After your final run and all the team is in, we will head on down!
Week 7 Sessions
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Monday 9 October, 6.00am
Meeting Point: Waitangi Park Playground
Map of Meeting Point: Waitangi Park playground area
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Wednesday 11 October, 6.00am
Meeting Point: Waitangi Park Playground
Map of Meeting Point: Waitangi Park playground area
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Saturday 14 October, 7.30am
Meeting Point: Lyall Bay, entrance via Leonie Gill Walkway
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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After your 5min strength warm up...
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Run down pathway to Lyall Bay Parade. Turn right.
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Cross over to waterside pathway where indicated via zebra crossing.
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Continue along Lyall Bay Parade towards Houghton Bay and then towards Island Bay until your turnaround point.
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Return Level: There will be a 4km marker out for you.
Saturday's Course: Click on image to enlarge
Education
Rest
We've 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 final 2 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 x 10-15min 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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Lastly, don't party too much. Although we may sound 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.
This week's quick tip:
'When you have a tough day, remind yourself of 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
Inspiration
Running New Zealand north to south on the trail: Te Araroa.
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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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 and think about how you are going to keep running in your routine.
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Keep up with your consistency for these last 2 weeks!