The Star: March 15, 2018
You also want an ePaper? Increase the reach of your titles
YUMPU automatically turns print PDFs into web optimized ePapers that Google loves.
1<br />
36 Thursday <strong>March</strong> <strong>15</strong> <strong>2018</strong><br />
Latest Christchurch news at www.star.kiwi<br />
<strong>Star</strong> Media<br />
A <strong>Star</strong> Media Event<br />
SUNDAY<br />
<strong>The</strong> <strong>Star</strong><br />
WEEK 10: Taper Time<br />
<strong>The</strong> work is done. <strong>The</strong> only thing to<br />
do now is to freshen up. You do that<br />
not only by reducing your training<br />
but also by getting plenty of sleep<br />
and eating healthy foods this week.<br />
Nerves can get in the way of a<br />
good taper. So try and “keep the<br />
lid on”. Nerves can also interfere<br />
with your eating. This is not the<br />
time to put on or lose weight. Keep<br />
focused on the plan. You often hear<br />
top athletes talking about sticking<br />
LEVEL THURS FRI SUN<br />
Beginner 14KM<br />
jog/Run<br />
Intermediate<br />
14KM<br />
45mins jog continuously Z1-2<br />
50min easy jog with 4x3 min<br />
Z2-3 alternated by 2min Z1 in the<br />
middle<br />
Rest or 30min walk or<br />
20min jog<br />
Rest or 30min jog<br />
City2Surf 14KM 9am, 6KM 10am<br />
City2Surf 14KM 9am, 6KM 10am<br />
6KM Jog/Run 30min jog continuously Rest or 20min walk or <strong>15</strong>min jog City2Surf 14KM 9am, 6KM 10am<br />
6KM/ 14KM<br />
Walk<br />
6KM 35min<br />
14KM 40min<br />
(both light)<br />
MARCH 18<br />
www.city2surf.co.nz<br />
CITY 2 SURF TRAINING PROGRAMME<br />
to the process. That means they<br />
are not thinking of the final result<br />
at the finish line but they focus on<br />
their task during the event. This<br />
also applies to you. It means that<br />
most of the time your thoughts<br />
will be with your rhythm, pace and<br />
technique. Your breathing will be<br />
a good measure of your pace and<br />
if your breathing is more laboured<br />
than during your training sessions<br />
you are going too fast.<br />
6KM 25min<br />
14KM 30min<br />
(moderate intensity)<br />
Prepare yourself to run surrounded<br />
by a large group of people. It<br />
can be quite unnerving for some<br />
people. Above all, run at your own<br />
pace from the start. Hold back a<br />
bit when the gun goes off rather<br />
than trying to get ahead of the<br />
pack. If you start too fast there will<br />
be a price to pay later. If you have<br />
someone you can run with who is<br />
of a similar level you can keep each<br />
other in check.<br />
City2Surf 14KM 9am, 6KM 10am<br />
TIP OF THE WEEK<br />
<strong>The</strong> main tip is to enjoy yourself. While you are<br />
“sticking to the process” there is no reason why<br />
you can’t take in the occasion at the same time.<br />
Run with a smile on your face. Have a good one!<br />
On behalf of the team at Sportsmed<br />
(www.sportsmed.co.nz)<br />
Dr John Hellemans, Sportsmedicine<br />
Practitioner/Coach<br />
This programme and accompanying information are written as a<br />
guide only. If you are concerned about your health at any stage please<br />
undergo a health check with your GP.<br />
Proud to support<br />
Sunday 18th <strong>March</strong><br />
Corporate Prize<br />
Spot Prizes<br />
Child Prize<br />
School Prize<br />
SINGAPORE AIRLINES<br />
BRAND GUIDELINES<br />
Family Prize<br />
SUMMARY<br />
Proud Sponsors
Change language