The Star: January 13, 2022

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28 The Star Thursday January 13 2022 SuNdAy 20 MARch 12km, 6km Community Fun Run Event www.city2surf.co.nz TRAINING ProGRAMME Congratulations on making your decision to enter the Les Mills City2surf! No doubt, the first hint of panic will have set in as your thoughts turn to ‘how are you going to prepare yourself for this challenge?’ And that is probably why you are now reading this article. This is going to be as close to employing your own personal coach as you can get….and, it is all for free. We are presenting two 10 week programmes to you. The first one is for beginners and Les Mills City2Surf first timers. You consider yourself unfit, probably carry a bit too much around the hips and waist and you have not played sport for a period of time. The second programme is aimed at people who are already dabbling in fitness and have some experience with jogging or running. For both groups the main goal will be to finish the event, enjoy the experience but above all use the 10 week programme as a means to improve your overall health, fitness and quality of life. WeeK oNe: starting out LeveL Thurs or Fri suN Tue WeD Beginner 14km Jog/run intermediate 14km Jog/run 6km Walk 6km/14km 25 min Walk 4 min x 5 Jog 1 min x 5 25 min Easy jog 20 min Walk 3 min x 4 Jog 2 min x 4 6km 14 min (light) 4km 40 min (light) 30 min Walk 4 min x 6 Jog 1 min x 6 40 min Easy Jog 30 min Walk 2 min x 6 Jog 2 min x 6 6km 15 min (mod) 14km 30 min (light) 40 min Walk 20 min Easy Jog 40 min Walk 6km 20 min (mod) 14km 40 min (light) 30min Walk 3 min Run 2 min x 6 50 min Easy Jog 30 min Walk 3 min Jog 2 min x6 6km 30min (light) 4km 60min (light) To achieve this goal you need to develop some awareness around the basic requirements of exercising for health and fitness. First and foremost this has to do with 3 key principles: 1. How often do you train? To improve your level of health and fitness you will need to aim for 4 sessions per week. 2 or 3 sessions per week will only maintain what you have and 1 session per week is definitely not sufficient. 2. How long are your sessions? The duration of your sessions will generally build towards between 30 and 50 minutes with one longer session of 60-80 minutes. 3. What is the right intensity to train at? The good thing about the programme is that all your runs will be done at submaximal pace, also called conversation pace. That means a pace where you can still talk. If you can’t talk you are going too fast and you are likely to come to a grinding halt sooner or later. This programme and accompanying information are written as a guide only. If you are concerned about your health at any stage please undergo a health check with your GP. TiP oF The WeeK If you have never run or jogged before, we recommended that you alternate brisk walking with jogging as indicated in the schedule. Be aware that jogging is different from running. When jogging, you go at a pace which is only a fraction faster than a brisk walk, your feet stay close to the ground and the rhythm is that of a slow dance. This is a technique, once mastered, which will enable you to jog for longer periods of time (for example, the whole 14 km distance..) on behalf of the team at sportsMed ( www.sportsmed.co.nz): Dr John hellemans, sportsMedicine Practitioner/Coach “Whether we’re away for a couple of days or couple of months, we can come home or a knowing couple of our months, home we is safe can and come secure.” home knowing our home is safe and secure.” Del & Cindy Ryman residents Del & Cindy Ryman residents Proud Sponsors We’ve been creating vibrant retirement villages with active lifestyles for over 35 years. And we have Cindy and Del’s seal of approval. This dynamic duo often ‘lock and leave’ to adventure the country. When you choose Ryman, you’re free to do more of the stuff you We’ve love. been Free creating to live life vibrant your retirement way. Cindy and villages Del enjoy with their independence, secure in the knowledge that help’s here if they active need lifestyles it. for over 35 years. And we have Cindy At and Ryman, Del’s seal you of can approval. embrace This today. dynamic Without duo worrying often about ‘lock and the leave’ lawns, to the adventure rates, or washing the country. the windows. It’s another example of how we’re pioneering a new way of living for a new retirement generation. When you choose Ryman, you’re free to do more of the stuff you love. Free to live life your way. Cindy and Del enjoy their NGAIO independence, MARSH secure VILLAGE in the knowledge that help’s here if 95 Grants Road, Papanui, 354 6608 they need it. NORTHWOOD VILLAGE 20 Radcliffe Road, Northwood, 0800 685 122 At Ryman, you can embrace today. Without worrying rymanhealthcare.co.nz about the lawns, the rates, or washing the windows. It’s another example of how we’re pioneering a new way of living for a new retirement generation.
Thursday January 13 2022 The Star Latest Canterbury news at starnews.co.nz SPORT 29 Budding champion off to solid start • By Joshua Smith A NELSON pitstop has proven fruitful for exciting pacer Akuta. The threeyear-old colt is on his way north to tackle the Listed NZB Standardbred Harness Million 3yo colt Mark Purdon and gelding final (2200m) next month and Rolleston-based trainers Mark Purdon and Hayden Cullen thought the Nelson Pine Nelson Classic FFA (1609m) on Sunday was an ideal starting point for their charge. The standout juvenile of last season was sent out a $1.40 favourite following three pleasing trials and he duly delivered for punters after a textbook drive by Blair Orange. Akuta’s victory pleased cotrainer and part-owner Mark Purdon who had to watch the race on his phone en route to Southland. “I was on my way down to Invercargill but I was thrilled,” Purdon said. “I pulled over and watched the race on my phone and I was thrilled with the way Blair handled him and the way he won. “He is very exciting and I have been thrilled with his training and preparation for this.” While Purdon was pleased with Akuta’s training, finding a suitable starting point for his campaign proved more difficult, but he was pleased to land on the Nelson FFA on his way north to Auckland. “I have been concerned with trying to find a race for him with his 66 rating, but this worked out perfect,” Purdon said. “I like starting a horse out over a short distance first-up, it doesn’t knock the stuffing out of them. “It worked out well with this free-for-all being on his way north.” Purdon is looking forward to heading to Auckland himself next month for the inaugural Harness Millions night, which follows a similar structure to the Karaka Millions twilight meeting in the thoroughbred code. “We have got the race on February 12th (Harness Millions) and I did want to give him a couple of runs at Auckland before we take that big one on. The plan is working perfectly so far,” Purdon said. Purdon purchased the son of Bettor’s Delight out of Broadfield Lodge’s 2020 New Zealand Bloodstock Standardbred National Yearling Sale draft for $170,000 and stayed in for a share with well-known owner Ian Dobson. “He ticked all the boxes – good conformation, a good head and eye on him. He was well put together,” Purdon said. “Ian (Dobson) wanted me to come in on a couple of other horses in earlier years and we were committed elsewhere but when I purchased the horse he said: ‘If I take him Mark you better come in too’. It has worked out well.” – Harness News Desk Tricky greens give home advantage • By Chris Barclay CAROLE STEELE likens golf’s Boyle Cup to the Ranfurly Shield, an apt comparison as holders Charteris Bay zero in on matching the province’s famed rugby side’s achievement from 1982-85. With 17 challengers denied this tenure, and another six on the cards following a ballot draw in March, the experienced fivestrong women’s team is close to emulating Canterbury’s streak of 25 log o’ wood defences under coach Grizz Wyllie. Had Covid-19 not intervened in 2020, Charteris Bay might have already been on the brink of eclipsing that mark as they missed hosting another half-dozen opponents at the picturesque course. Christchurch, who introduced the inter-club challenge trophy in 1914, Everglades, Rangiora, Coringa, Russley and Waimakariri Gorge were beaten last year as Charteris Bay dropped only 4.5 matches from a possible 30. They started the reign by beating Greendale in April, 2018, with Steele, the senior player at 81-years-old, citing home course advantage for their prolonged success in the match play format. The greens can be deceiving when putting towards the harbour, while the nine-hole layout’s terrain can also catch visitors unawares. “In reality, we’ve only got one funny little bunker. There are no real hard things on the course but people don’t find it easy,” Steele said. “It’s the greens and the fact it is undulating . . . people do find that quite daunting when they’re used to flat courses. It’s HOLDERS: The Charteris Bay Boyle Cup team aims to retain the trophy they claimed in 2018 through another calendar of fixtures in 2022. Chris Brodie holds the silverware before (from left) Denise Whitbread, Julie Sims, Alice Lewis and Carole Steele. a physical test, the course does keep us up to scratch fitnesswise.” Steele, after all, has no plans to retire, nor do Denise Whitbread, the youngest team member at 68, Julie Sims, Alice Lewis and captain Chris Brodie. Continuity is another factor with personnel changes kept to a minimum with Sharon Screen now playing for Tai Tapu and Nicky Coop on call if required as a reserve. Although Charteris Bay’s team is made up of superannuitants, Steele clarified the Boyle Cup is not a mastersstyle competition. “We haven’t got anyone else to choose from,” she laughed. “There’s only 15 active playing ladies and some of them are older than me.” Steele was farming in Port Levy when she joined the club 48 years ago. “Back then a group of us girls said: ‘Let’s go and try this silly game called golf’, and I’m still there. I love it,” she said. Steele was a golfing novice when Charteris Bay fashioned a sequence of 34 defences in the 1970s; their previous tenure only lasted a couple of games about seven years ago so they’re keen for this stretch to last as long as possible. “We say it’s the Ranfurly Shield of Canterbury ladies golf,” she said. “It’s a prestigious trophy, very special.”
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