I have so much or organise this week in the Newsletter I have had to write a content list
Newsletter Content
- Coastrek Treasure Hunt Fundraiser (Thank you!!!)
- Coastrek Training 28km
- The Glenbrook Running Festival
- Nutritional Tip of the Week Iron
- 2XU Order Up Date
The Treasure Hunt Coastrek Fundraiser was a huge success on Friday Night, everyone had a ball.
Suzy from http://goodthrillhunting.com.au/
did an amazing job organising the event. Thank you so much those you
managed to get to the event to help support our 3 Coastrek Teams. Each
Team mate has to raise $400 for the Fred Hollows Foundation. So that is
$1600/team a total of $4800 from your training buddies. If you attended
the Hunt and if you have not already given cash to Kellie or sponsored
online already please go to the links below and support your training
buddies;
The Flyers
Brian O’Reilly, Jeff Gordon, Renae van der Pol and Shona Stephenson.
Total so far $200
The Go Gos
Jayne Andrews, Liz, Leanne, and Paula
Total so far $140
The Racers
Jane Montgomery, Kellie Clarke, Lauren Carman and Zandra Rhodes
Total So far $60
Coastrek Training 28km
Meet at 5:45am for a 6am Start on the West Esplanade Manly.
You will complete 14km one way, that takes you to Long Reef Point, then return back the same way you came to Manly EPS Again.
A great goal is to aim for 10min Kilometres, so 28km will take you 4 hours 40 minutes.
You will need to allow for 9 pieces of food. A Power-bar counts as 2 pieces of food and a gel 1 piece.
You will need 1 Power-bar and 7 Gels.
I suggest that you get use to taking a
gel every 30-45 minutes. Please listen to me and do so. I did not win a
100km race by starving myself when I was out on the track. I looked
after my energy levels, my hydration and it paid off with a Win. I
avoided muscle meltdown, kidney problems and cramping by eating and
drinking correctly. So please do what I am suggestion above, and your
concentration as well as your energy levels will stay high throughout
the Long Run. It is just too dangerous not too, and you must look after
yourself to make sure you can function as normal for the rest of the
day, weekend and weeks to come. If you feed yourself correctly when you
are training,you will avoid injury, and help with your recovery.
Please drink Sustain the day before your
training session to ensure your electrolytes levels are sufficient to
complete the 28km. If you are going to take a spare water bottle if you
are prone to cramping fill it with Sustain, I did on my 100km Victory
and I did not cramp once.
Organise for someone to grab some “Up
and Go’s” for your recovery. Have an “Up and Go” with in 40 minutes of
finishing your session and you will replenish your glycogen stores in
your muscles. You will help re-build your muscles straight away and aid
with your general well being. You will also help with your immune system
and prevent you form getting sick.
Before you begin the training session on Saturday you will need to decide the following;
Make sure everyone is wearing a watch (I
remember last year, I once had to lend the training teams my watch when
I dropped them off for their 44km session last year when I was
injured!!! Not one of the 2 teams had a watch, they all relied on me for
time keeping.)
Who is the Navigator, I have maps for each team, grab them off me this week.
Who is in charge of monitoring the
energy intake, every 30-45 minutes. So eat a gel or a Power-bar on the
hour and the 1/2 Hour.
Who is in charge of fluid intake every 15 minutes. As well as Hyrdolyte consumption, on the 15min and 45min.
Who is in charge of scheduling and time keeping to so your team stays focused on your time goal.
Grab some strapping tape and strap ankles if needed. I never go on a track without them strapped.
We are so lucky to have Mia, who
competed 100km in my Oxfam Team, and last year was in the winning
Coastrek Team to help you out on the weekend.
Mia, an extremely experience Ultra
Endurance Athlete has offered her training assistance for the coming
training sessions, ask her as many questions as possible I am sure you
will learn so much from her practical experience. She will also be a
handy navigator!
The Glenbrook Running Festival, Running Wild NSW
This weekend Brian, Kathy, Kellie E,
Matt (Kim’s Hubby), Julia, Renae and myself have entered either the
25km, the 34km or the 42km. The 34km and the 42km are qualifiers for The
World famous Historic 6 Foot Track. Kellie E, Mia and Myself have
already qualified for 6 Foot Track. To qualify runners must complete
34km in 4 hours 20 minutes or 42km in 5 hours 20 minutes. I wish them
good luck this weekend, I know they will run to their best of their
ability.
If you need a lift please email me below and I will do my best to organise transport for you.
Nutritional Tip of the Week
Iron
I found this great website from the
Australian Gov. about Iron and why some of you may be needing more than
you have in the past.
Click on the link above and me amazed at
how much Iron us Females actually need, we need more than 2x the amount
men need, and if you sweat you need more, and if you exercise on hard
surfaces you need even more!!!
2XU Order Has been Shipped!!
Please chuck the money into my bank account if you have ordered Shorts for Summer!
Our Schedule
- 26/11/2011 Optional Team Training 28km Either this session or the Glenbrook Marathon must be completed.
- 27/11/2011 Central Coast 10km,1/2 Marathon http://centralcoasthalfmarathon.com/
- 27/11/2011 Glenbrook Marathon http://www.runningwildnsw.com/glenbrook/
- 17/12/2011 Coastrek Training Session 33km Important Session!!!!!!
- 8/01/2011 Explorer’s Tree to Cox’s River 30km Return
- 14/01/2011 Coastrek Training Session 36km Important Session!!!!!
- 28/01/2011 Coastrek Training Session 38km Important Session!!!!!
- 5/02/2012 Megalong Mega 36km On the 6 Foot Track
- 11/02/2011 Coastrek Training Session 45km Important Session!!!!
- 18/02/2011 6 Foot Training Jenolan Caves Rd to Coxes River and Back Again 30km Return
- 2/03/2012 Coastrek 50km
- 10/03/2012 “6 Foot Track” Marathon 45km
- 8/04/2011 TNF Training Kings Tableland Circ
- 28/04/2011 TNF Training Katoomba Circ
- 19/05/2012 The North Face 100km
- Oxfam 2012!!!
See you all soon
Cheers
Shona
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