The Star: February 29, 2024

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16 The Star Thursday February 29 2024 RENTAL CAR CLEARANCE DRIVEAWAY PRICES | LOW KMs AVAILABLE FOR IMMEDIATE DELIVERY Limited number and colours available, first in first served. $ AVE THOU $ AND $ OFF EQUIVALENT NEW * VRX from $34,990 XLS 4WD from $44,990 VRX 4WD from $49,990 *while stocks last CHRISTCHURCH MITSUBISHI 386 Moorhouse Avenue, Christchurch Ph 03 379 0588 | christchurchmitsubishi.co.nz DIAMOND DEALER AWARD WINNER 2022 DIAMOND DEALER AWARD WINNER 2021 DIAMOND DEALER AWARD WINNER 2017 CHRISTCHURCH NISSAN, 386 Moorhouse Avenue, Christchurch Ph: 03 595 6820 www.christchurchnissan.co.nz christchurchnissan.co.nz
Thursday February 29 2024 The Star 17 SuNdAy 17 MARch 12km, 6km Community Fun Run Event www.city2surf.co.nz TRAINING PROGRAMME wEEK NINE: Plan the plan 2 weeks out and it is time to look forward to the event and start planning the day. The start for the 12km is at 9am, 6km starts at 9.45am. Are you planning to roll out of bed at 8am, have a quick coffee and toast and hurry to the start? Or do you get up at 6.30am to have a decent breakfast, leaving you plenty of time for the digestion and to get ready to arrive at the start in plenty of time? I suggest that this week on the Wednesday or Saturday, you actually practice your race day routine so it is familiar to you on the day. You won’t know what the weather will be like until a couple of days before so don’t worry about that now, just be prepared for every weather condition. LEvEL MONdAy wEdNESdAy ThuRSdAy SATuRdAy Beginner 12km Jog/Run Intermediate 12km Jog/Run 6km walk 6km/12km 45 min Jog 50 min Easy Jog 45 min Jog 6km 30 min 12km 60 min (both warm up, then every 5mins walk at a vigorous intensity, 5 mins light in between) 75 min Jog 60 min with 5x 2 mins Z3 with 2 mins rest in between 50 min Jog 6km 40 min (mod) 12km 75 min (mod) This is Christchurch autumn with all its unpredictable weather patterns from a warm nor’west day, to snow! So find some gloves, a hat, a polypropylene top and a jacket in case you need these. And don’t forget the sunscreen. Your training this week is still solid with the last long run on the Wednesday as the taper to freshen up the legs starts in the weekend. If you feel a bit underdone don’t fall into the trap of doing “catch up training”. That is putting in some extra sessions or going a bit longer and harder than indicated. You take a risk of injury or excessive tiredness and it is too late to have much of an effect anyway, so relax and stick to your plan! 75 min Brisk Walk 50 min Jog 60 min Walk 6km 35 min (light) 12km 60 min (light) 65 min Jog 80 min Jog 60 min Jog 6km 25min 12km 105min (alternate 5 min light/mod) 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 60-120 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 A normal breakfast before you take part in an endurance event is taken 2-3 hours before the event. It should consist mainly of slow release carbohydrates, also called foods with a low glycaemic index. Low GI foods include oatmeal (rolled oats), skim milk, most fruits (except grapes, watermelon and banana’s), nuts and whole meal bread. In the 2 hours before the event you don’t need much. You can sip on a sports drink or have a banana if you feel hungry but you don’t want to start with a full tummy and the right breakfast will keep you going till the finish. The nutritionists at Sports Clinic can assist with your nutrition if necessary. On behalf of the team at Sports clinic www.sportsclinic.co.nz dr John hellemans, SportsMedicine Practitioner/coach STUDENT SPECIAL Join now and get $150 OFF your Les Mills membership WIN a $500 Prize Pack! Scan the QR code to enter T’S AND C’S APPLY. SEE LESMILLS.CO.NZ FOR DETAILS. Get Race Ready and shop the Brooks range at brooksrunning.co.nz Proud Sponsors
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