Week 2 from Couch to 11km!

Eloise stretching with Ryan and Kate – Photo By Bird and Bee studio

Week 2 – June 12^th

Welcome to week 2 of your Sutherland to Surf training plan! Following on from week 1, if you are a beginner:

Walk for 1 minute then jog for 2 minutes and repeat x 7. Do this work out 3 times this week

Intermediate:

Interval session: 6x3 minutes hard pace with 2 minutes rest

Tempo run: 15 minutes at tempo pace which should be hard but comfortable

Long run: 50-60minutes at an easy pace

Tip: In between your running days- spend 20 mins doing some core and strength exercises just with your body weight. These will help your running form and efficiency, keeping yo

u safe from injury. Try some walking lunges, squats, plank and pushups.

Register to fundraise for the race at www.lovemercyfoundation.org

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I am Strong

Tug of war with the boys We began our second session - this time talking about "strength" in the harsh heat of the afternoon on Friday. We started with a brilliant demonstration of strength. We bought 3 yards of rope and set up a tug-of-war. We started with two strong boys against each other, and then added more and more people but only on one side. The game made everyone laugh and led to lots of different teams: kids vs adults, girls vs boys etc. Andy began the session by stating "on our own we may not be strong, but together as a team, we can be strong." this was a clear way to communicate a strong message of the importance of unity. Then we explained that being strong is not only about having big muscles. Strength can be on the inside as well as on the outside, and being strong means making good decisions. Andy used the example of two coke bottles. He took one and shook it very hard, then put another unshaken bottle next to ...

The One VS The Many

Caitlin's personal thoughts With just over one week under my belt after Uganda, I have finally had a chance to process and put into words some of my personal feelings on the trip. These are just my own quiet thoughts, and do not necessarily reflect the views of LMF. This trip I had the absolute privelage of leading a team of people, most of whom had never been to Africa before. Even though it was my third trip, many times I felt as though I was experiencing things for the first time right there with them. The age old issues of Africa came up once again for me. The main theme I found I wrestled with was the tension of helping one or helping many. At the clinic dedication, a lady grabbed me and led me through crowds of people to her sick grandson. I couldn't understand what she was saying, and no one was around to translate, but I could make out the word "malaria" and he didn't look healthy. I had actually s...

Settling In...

It’s hard to believe but it has already been a whole week since I arrived in Uganda! It’s only now that I feel as though I’ve finally started to settle in and begun getting my bearings for this place back again. Sticking to tradition, I’ve done nothing half-heartedly and have literally thrown myself in headfirst and learnt a few useful lessons along the way. Below are a few I thought I would share. Lesson one: the pace of life here is not the same. On my second day in Lira I quickly learnt that as much as I would like to try, I cannot operate at the same speed or the same intensity as I do at home. In Sydney, I’m used to being busy and constantly on the go and often find myself feeling inefficient at times when I have nothing to do or no one to see. Over here however, everything is done at a sloooooowwwww and leisuuuuuurelyyyy pace and your daily activity is somewhat limited. So goodbye efficiency, hello frustration! On this particular day, the sun was beating down from about 9am s...

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