The Star: February 21, 2019
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 />
<strong>The</strong> <strong>Star</strong> Latest Christchurch news at www.star.kiwi<br />
Thursday <strong>February</strong> <strong>21</strong> <strong>2019</strong> 35<br />
2 CITY<br />
Sunday<br />
It’s our<br />
45th<br />
Anniversary Year!<br />
Year!<br />
2SURF<br />
24 March<br />
14km, 6km Community Fun Run Event<br />
with Les Mills #Areyouupforit? www.city2surf.co.nz<br />
WEEK 6: Taking the next step up<br />
This week you are going to use the fitness<br />
you have built up in the last 5 weeks. You<br />
should now feel comfortable with the rhythm<br />
and technique of the jogging movement<br />
and you can maintain this for a longer<br />
period of time (this applies especially for<br />
the beginners group). For the intermediate<br />
group there is a bit of pace change at the<br />
Monday and Friday run. Remember the<br />
different training intensity zones?<br />
Zone 1, easy: this is a pace whereby you<br />
are not too puffed and the talk test is not<br />
even a test. At this stage this is the zone you<br />
spent most of your time in as it will give you<br />
some initial conditioning without the risk of<br />
soreness or muscle strain.<br />
Zone 2, steady: this is slightly faster than<br />
easy; it can also be called a “firm” pace. It<br />
takes a bit more effort to talk but you can<br />
still form sentences without having to take<br />
an extra breath.<br />
Zone 3, moderately hard: this is the pace<br />
where you need that extra breath to finish<br />
your sentence. You can still talk and jog at the<br />
same time but it becomes more laborious so<br />
LEVEL THURS OR FRI SUN TUE WED<br />
Beginner 14KM<br />
jog/Run<br />
Intermediate<br />
14KM<br />
6KM Jog/Run<br />
6KM/ 14KM<br />
Walk<br />
30min jog<br />
continuously<br />
30-40min easy jog<br />
with 3x2min Z2<br />
alternated by 2min<br />
Z1 in the middle<br />
30min jog<br />
continuously<br />
6KM 25mins<br />
14KM 60mins<br />
40min jog<br />
40-50min<br />
easy jog<br />
40min jog<br />
6KM 35mins<br />
14KM 90mins<br />
(Both mod)<br />
CITY 2 SURF TRAINING PROGRAMME<br />
60min brisk<br />
walk or 40min<br />
slow jog<br />
40 min<br />
easy jog<br />
45min brisk<br />
walk or 30min<br />
jog<br />
6KM 70mins<br />
14KM 135mins<br />
40-50min jog<br />
60-70min<br />
easy jog Z1<br />
40min<br />
6KM 60mins<br />
14KM 75mins<br />
(alternate 5mins<br />
easy, 5mins mod)<br />
you tend to shut up and concentrate more<br />
on your rhythm and holding your pace.<br />
Zone 4 and 5 are for the competitive<br />
athletes only and do not apply to the<br />
beginners or intermediate group. In these<br />
zones the oxygen supply does not keep up<br />
with the oxygen demand so you get really<br />
puffed to the extent that you cannot have<br />
a conversation. This pace interferes with the<br />
enjoyment of what you are doing and is not<br />
necessary if your main goal is to finish the<br />
event rather then competing.<br />
Free Training series<br />
night – Join us<br />
27th Feb 6pm!<br />
See city2surf.co.nz<br />
for more info<br />
This programme and accompanying<br />
information are written as a guide only.<br />
If you are concerned about your health<br />
at any stage please undergo a health<br />
check with your GP.<br />
TIP OF THE WEEK<br />
Many of you will be stretching vigorously before and/<br />
or after your training session. You do this because<br />
others are doing it as well. <strong>The</strong>re is not much evidence<br />
that a conventional stretching routine prevents<br />
injury or keeps you flexible. <strong>The</strong>re is no real need for<br />
stretching unless you have a specific problem with<br />
particular muscle groups and you have been advised<br />
by a physiotherapist or doctor to stretch. <strong>The</strong> most<br />
effective form of stretching for flexibility is yoga,<br />
but you will have to do it on a daily basis and for a<br />
minimum of 20 minutes and for most of us it will not<br />
make us better runners.<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<br />
as a guide only. If you are concerned about your health at any<br />
stage please undergo a health check with your GP.<br />
FREE Socks!<br />
With any Brooks Footwear purchase.<br />
Proud to support<br />
- Sunday 24th March -<br />
Kids Prize<br />
Bauer Ambush 20 Kids Bike<br />
Spot Prizes<br />
WiFi Range Extender, Belkin Powerbanks, Power<br />
Shaver, Lightning Cable , Bluetooth Headphones<br />
Valued at<br />
RRP<br />
$29 .95<br />
Show your City 2 Surf registration confirmation<br />
at the below participating stores to redeem.<br />
Available while stocks last.<br />
<strong>The</strong> Athlete’s Foot Riccarton<br />
Shop S016, Westfield Riccarton<br />
Ph: 03 343 1629<br />
<strong>The</strong> Athlete’s Foot Northlands<br />
Shop 35, Northlands Shopping Centre<br />
Ph: 03 354 0328<br />
SINGAPORE AIRLINES<br />
BRAND GUIDELINES<br />
SUMMARY<br />
School Prize<br />
HP 11.6” 32GB<br />
Chromebook<br />
Corporate Prize<br />
TCL 55” 4K UHD Smart TV<br />
Family Prize<br />
Fisher & Paykel 12kg<br />
ActiveIntelligence TM Washer<br />
Proud Sponsors
Change language