12 November 2008
This week's session
This week we will focus on stretching and local P.T Rach Dixon will take you through the session. She will look at the difference between passive and dynamic stretching and also take you through some flexibility testing. 6.30pm at the Botanics (bottom of the Centre of NZ, off Milton St).
09 November 2008
One Mile Time Trial
To see your time - click on the following link http://www.nelsonevents.co.nz/Activator/NelsonActivator.htm
Well done to you all - it's good to have a baseline that you can test yourself against and to set goals from. Maybe you want to improve it by ten seconds each month - and re test yourself in March when we move onto general tri training sessions....
Well done to you all - it's good to have a baseline that you can test yourself against and to set goals from. Maybe you want to improve it by ten seconds each month - and re test yourself in March when we move onto general tri training sessions....
08 November 2008
Best wishes to Jane
One of our own Activator Women - Jane Furkert - was hurt whilst caving up North at Waitomo Caves. We wish you all the best in your recovery Jane and hope to see you back at it again soon.
Missing Jumper
I picked up a green jumper on Thursday night - so if you're missing it, let me know and either arrange to pick it up, or I can bring it along this week. Well done on the one mile time trial too - awesome effort! I will put up the times soon ...
04 November 2008
10 Weeks to 10km's
So you've decided to walk the 10km for the Smiths Sports Shoes Mahana Half & 10km but have a desire to be able to run one? Then the National Heart Foundation 10 Weeks to 10km's Training Program could be for you! Visit http://www.nelsonevents.co.nz/Activator/10WeeksTo10Km.htm to see the full plan to get you running the Shoe Clinic Nelson Striders 10km in January.
This month's Runner's World Magazine published a series of 4-Week training plans - for either your first 5km event, best 10km, best half marathon, marathon or to stay in shape year round. Check out the November issue in store for more details.
Common Questions (from the National Heart Foundation):
What intensity should I walk and run at?
Most of your training unless otherwise indicated should be done at 'conversation pace' or moderate intensity. Conversation pace means that you are exercising at a pace where you are pushing yourself, but can still maintain a conversation. As a rough guide, use the 'talk test'; If you can only manage 2-3 words per breath, you are probably exercising too hard. If you are able to sing while you are exercising you're probably not working hard enough. Aim for the middle ground. Otherwise, imagine about 50-70% of your best effort or maximum heart rate, working hard but feeling in control.
How can I calculate my maximum heart rate?
Use the following calculation: Maximum heart rate (beats/min) = 220-age (in years)
eg. Sue is 52 years old and would have a maximum heart rate of 168 beats/min. (220 - 52 = 168). Her training pace should be somewhere between 84-118 beats/min (50-70% of 168). Don't forget that as you get fitter you will be able to run, walk and jog at a higher pace for the same intensity.
How do I calculate my heart rate per min?
Feel for your pulse (wrist or neck is usually easiest) and count the number of pulses in six seconds then multiply by 10.
Where should I run?
Find somewhere where you feel safe and comfortable. If you are exercising after dark, find a well-lit area and exercise with a friend where possible. For those embarking on running for the first time, head to soft surfaces (rugby fields, pine forests, walking tracks) as they are more forgiving on your joints.
When should I run?
Everyone has a unique time of day when they prefer to exercise. To commit to a long term exercise routine, follow your instincts and find a time that is most suitable for you. For many, time will be a significant barrier to engaging with physical activity. You might have to get up half an hour earlier, go for a walk at lunch time or forget the bus/car and jog home one night. In the beginning, sessions are only 20-30 mins long. Find the time for yourself - it will pay big rewards for your health and fitness.
What about Warm up/Cooling down?
Every session, take 5-10 minutes to ease your body into exercising. Start off slow and as you warm up gently increase your intensity. If tight muscles are hindering your training, stop for a quick stretch before getting into the main part of the workout. Similarly, when you have finished your exercise, take 5-10 minutes to cool down, gently slowing your pace and stretch your running muscles afterwards.
This month's Runner's World Magazine published a series of 4-Week training plans - for either your first 5km event, best 10km, best half marathon, marathon or to stay in shape year round. Check out the November issue in store for more details.
Common Questions (from the National Heart Foundation):
What intensity should I walk and run at?
Most of your training unless otherwise indicated should be done at 'conversation pace' or moderate intensity. Conversation pace means that you are exercising at a pace where you are pushing yourself, but can still maintain a conversation. As a rough guide, use the 'talk test'; If you can only manage 2-3 words per breath, you are probably exercising too hard. If you are able to sing while you are exercising you're probably not working hard enough. Aim for the middle ground. Otherwise, imagine about 50-70% of your best effort or maximum heart rate, working hard but feeling in control.
How can I calculate my maximum heart rate?
Use the following calculation: Maximum heart rate (beats/min) = 220-age (in years)
eg. Sue is 52 years old and would have a maximum heart rate of 168 beats/min. (220 - 52 = 168). Her training pace should be somewhere between 84-118 beats/min (50-70% of 168). Don't forget that as you get fitter you will be able to run, walk and jog at a higher pace for the same intensity.
How do I calculate my heart rate per min?
Feel for your pulse (wrist or neck is usually easiest) and count the number of pulses in six seconds then multiply by 10.
Where should I run?
Find somewhere where you feel safe and comfortable. If you are exercising after dark, find a well-lit area and exercise with a friend where possible. For those embarking on running for the first time, head to soft surfaces (rugby fields, pine forests, walking tracks) as they are more forgiving on your joints.
When should I run?
Everyone has a unique time of day when they prefer to exercise. To commit to a long term exercise routine, follow your instincts and find a time that is most suitable for you. For many, time will be a significant barrier to engaging with physical activity. You might have to get up half an hour earlier, go for a walk at lunch time or forget the bus/car and jog home one night. In the beginning, sessions are only 20-30 mins long. Find the time for yourself - it will pay big rewards for your health and fitness.
What about Warm up/Cooling down?
Every session, take 5-10 minutes to ease your body into exercising. Start off slow and as you warm up gently increase your intensity. If tight muscles are hindering your training, stop for a quick stretch before getting into the main part of the workout. Similarly, when you have finished your exercise, take 5-10 minutes to cool down, gently slowing your pace and stretch your running muscles afterwards.
02 November 2008
Activator this week
This week we have a professional talk to start with from Lyndon Chandler of Nayland Physiotherapy. He will talk about injury prevention when starting out on a new training scheme - common things to look out for and some basic preventative measures. He has also informed me that he has a little goodie from his practice for everyone who comes along.
We will meet at 6.30pm at 'Striders Oval' up the Maitai Valley. This differs from the Botanics as advertised. Striders Oval is the cricket ground between the two bridges up the Valley - about one kilometre from the start of the Valley.
We will then walk/run from there up the valley and time trial a one mile stretch down - Nelson Striders will take the time so that you will have a good baseline test to start from. We will then do the same one mile course in March - and you can track your progress and improvement!
Look forward to seeing you there.
We will meet at 6.30pm at 'Striders Oval' up the Maitai Valley. This differs from the Botanics as advertised. Striders Oval is the cricket ground between the two bridges up the Valley - about one kilometre from the start of the Valley.
We will then walk/run from there up the valley and time trial a one mile stretch down - Nelson Striders will take the time so that you will have a good baseline test to start from. We will then do the same one mile course in March - and you can track your progress and improvement!
Look forward to seeing you there.
01 November 2008
Well done
It was fantastic to see so many of you out at the Waimea Half Marathon today - either in a team or doing the whole thing! I hope you are enjoying your training for the Smiths Sports Shoes Mahana Half Marathon & 10km later this month - remember to take advantage of the series discount you need to enter by the 15th.
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