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

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Love Mercy X Water for Africa

Love Mercy Foundation has been operating Cents for Seeds for the last 7 years in remote villages in Northern Uganda. On each of our trips, we could see the progression and improvement of our villages in a tangible way - the women and families had more food, they seemed happier, but we couldn't say for sure. We did some pretty significant research in February to try to confirm what we had hoped- that Cents for Seeds was working. You can read the full report here BUT one of the key findings was that access to water has the highest correlation with levels of wellbeing in the communities studied in Northern Uganda. People who have to walk 10km or more (up to 3 times per day) have lower levels of Wellbeing. Which seems sort of obvious, but this means that, no matter how well the Cents for Seeds program is going, unless the community has access to clean, safe drinking water, the levels of wellbeing will not reach the highest point they could. Enter.... Water for Africa. ...

UGANDA JANUARY 2012

Eloise and Caitlin are spending 2 weeks in Lira, Uganda, to monitor and evaluate the Cents for Seeds project. Here is their first travel journal entry: 8/01/2012 - Elzy It's about 5am here in Uganda and I'm wide awake. I'm trying to tap softy so as to not to disturb Caity or to rouse the mozzie's lingering outside my mosquito net. We had a long but safe flight here and we arrived in Enbebbe on Thursday to Julius's welcoming beaming smile at the airport. We had one night in Kampala and we had a nice dinner at the hotel catching up with Julius and Grace and playing with 6 month old Jayden. On Friday Julius and I went for an early training run in Kampala before starting the 7 hour drive North to Lira on a bumpy, dusty road. We had a full car, with Julius, Grace, Jayden, Florence and her 1 year old baby Grace and Caity and I. About 5 hours into the drive, all the warning lights lit up in Julius's car, we were in the the middle of no where so we ...

Love Mercy

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