Welcome to JumpUp week 4

Remember – head lights!

Especially the ladies - Be gentle on yourself, life sometimes gets busy and overwhelming. If you miss a couple of sessions don’t beat yourself up. Take a moment to refocus, set your intension and your alarm clock. Sometimes pitching up and doing what you can is the win. The smallest of actions is better than the noblest of intensions. Even if you can’t do the whole session, pitch up and do what you can.

 

Quick guide – how to know when to run or stay in bed?

OK – feel a little under the weather but goes away during your warmup. Lazy is no excuse – get up. 

Thick twice – you are feeling fatigued or have a mild head cold. Stiffness or soreness that doesn’t go away after your warmup.  

Stay home – Fever, chesty cough, vomiting, migraine. Extremely fatigued and your heart rate is much higher than normal. Limping or debilitating pain.

 

10 Km Programme and walkers

Walkers try and keep a consistent pace, concentrate on not slowing down on the hills. Runners – maintain a walk|run strategy. Run when you can, walk when you need to. Let you breathing dictate your pace. Don’t go into oxygen deprivation (gasping short breaths)

Tuesday – new route

Thursday – Big Boiler Maker – getting comfortable with the hills

Saturday – U Bend into Magic Sunrise – relaxed easy pace.

 

21km Programme

Tuesday – New routes and a Top Tip for your arms (come and find out).

Thursday – Rolling Hills we are going to practically implement the last two hill sessions. Routes: U Bend into Big Boiler Maker(21km programme) and Big Boiler Maker (10km programme)

Saturday – Magic Sunrise down to Christmas Bay – relaxed and easy pace. Shorter routes options available. If you are doing the full distance, then learn to relax into the distance.