WEEK 8 COMMUNICATIONS

VIDEO RECAP

COACHES NOTES
This week I talk about pressure vrs having fun and what can we do if start to take things too seriously or overthink some things too much. I also discuss the contrast to anyone who perhaps uses pressure as an excuse and holds back.

CONNECT

• This Sunday is our 2nd four week wrap up / prize give away on Sunday at 8pm.
• Creating focus for the final four weeks.

LEARN
Review uphill technique / tips:

• Even effort and relax on the uphills. You only want to expend slightly more energy than you would running on the flats.
• Maintain an even cadence. Slowing cadence means less oxygen will be delivered to your muscles.
• To help maintain cadence, focus on your stride length. Adjust your stride to adapt to the slope of the hill. As the hill gets steeper, your stride gets shorter.
• Run tall, watch your flexing from the ankles and not your hips or back.

MENTOR

• Self care by Ben. Specifically he talks about what has helped with ankle injuries, and calf tightness and shows a few of his top exercises and routines. 
• Please talk with your doctor or physiotherapist, chiropractor or massage to find out what the best approach to graston is for you.   CLICK HERE TO VIEW VIDEO.

GROW

• EXPLORE BY HANNAH, talks about how sometimes the most important thing you can do is show up and being comfortable with being uncomfortable. CLICK HERE to read more. 

WORKOUTS
Wednesday

• Bread and butter stamina workout.
• Run by feel. Run Relaxed. Finish feeling good!
  

Sunday
Back to back thirds challenge this weekend!

• 1st third easy
• 2nd third medium
• Last 3rd hard effort.

***if you’re tired or have any niggly, skip the intensity and focus on a regular back to back weekend.

NEWS​

• TRANSALPINE RUN ZOOM CALL tomorrow at 8pm for anyone who is curious about it or maaaaybe thinking they want to run in 2021.
• FACEBOOK LIVE WATCH Sunday 8pm: prize give aways for the last 4 weeks of checkmarks and setting goals / focus for the final four weeks.