‘The leaders this year were immense...’
At long last we are just about there. It’s been a long stint up to this week for everyone involved here with the Hope and Dream team leaders and there’s been some testing times especially when the weather was really poor and one or two small injuries appeared.
Thankfully both the weather and injuries improved and it’s proved to be a huge success for the team and for me as a trainer. The leaders this year were immense and I can’t praise them enough. Their effort week after week including sticking to the programme and going through my surprise programme on Saturdays was a credit to them.
I have to say that yes it was tough for them but never once did they complain as Saturday after Saturday they threw themselves 100% into everything that I gave them.
There were aches and pains, stiffness and tiredness and sometimes they thought they had joined the Army. But we always had a good laugh during and after each session. The main thing is that it has paid off for the leaders. Everyone achieved the goals that were set out for them and they have way exceeded expectation in all areas, including fitness, weight loss, peace of mind and gaining some new friends.
For me personally as a trainer, it’s been fantastic to watch the leaders transform themselves in every way. There is nothing more satisfying for me than seeing someone with a big smile after they’ve completed something they thought they could never do before. You should always believe in yourself. When you overcome something once, you just have to repeat and repeat to become better and better at it.
So now lastly, thanks to all the Hope and Dream family and to the team leaders for their huge efforts. Remember enjoy this fantastic day Hope and Dream 2019. RACE WEEK: Tuesday April 2: rest fully with stretching and flexibility only.
Wednesday April 3: 3 miles and run 6 x 20 seconds pace pick ups during the run with 1 min easy in between. Thursday April 4t: Full rest or just some swimming as a cross train if you want to relax.
Friday April 5: 10 min easy. Do 6 x 30 seconds fast strides with walk back recovery. 10 min cool down Saturday April 6: Full rest day Sunday April 7: Race Day
Tips for race week:
Watch your food intake this week as with so little training going on its very easy to pick at food and also watch your amount of food on your plate.
Try eat smaller and more often. Keep your hydration good with 1-2 litres of water a day. On Sunday morning the day of the race watch what you eat. Don’t eat a large amount of breakfast as you won’t digest it and you’ll feel full and your legs may feel heavy. Just sip away on fluids but don’t go overboard on this either. Have your race gear left out on Saturday with your number attached.
Always use gear that you’ve ran in before. No brand new items as these will cause you problems on the road like blisters, rashes ect. And finally absolutely shout out loud and enjoy this day. It’s one you’ll never forget.
Many Thanks to my Hope and Dream family for their help. Without them this wouldn’t be what it is today.
Kevin Murphy
PT Instructor NCEF Certified Running Coach Personal Trainer