Happy Easter KRew!!
Steve Kibble
Greetings KRew
I’m sure that everyone is excited about the upcoming long weekend! I hope that wherever you are and wherever you go, you have an awesome time and of course knock out a few kilometres on a trail or a road whilst you are there!
As everyone would have seen you can now order your very own iconic KR Red Shirt and Cap. Have a look at the featured posts on the FB page for details. If you don’t have access or have a trouble drop me a note or reach out and I will be only too happy to help you out.
Last weekend saw a bunch of us racing in near perfect conditions in the bush capitol with the KR being represented in all of the distances on offer. Well done to everyone who participated and big congratulations to those who bagged themselves a new PB!!!
In May the SMH Half Marathon is being held. Make sure you sign up and join the KRew for an awesome trot around our fair city. A few people have asked me about volunteering and we are still waiting hear from the organisers about that.
There is also the Sydney10 being held, see Anthony’s post on joining in that fun, and a chance to get a fast 10k on a very flat course.
Lastly in racing news, City to Surf 2022 entries have now opened make sure you sign up soon and get your early bird discount and join the Kirribilli Runners team that I’ve created for us. I’m sure the City Beach Hotel will be pleased to see the KRew back for a few post the race!
ChrisO #HealthTip
How to warm up without injury
In my last speed session I didn’t warm up very well, I ran easy for about 5 minutes and then with still cool muscles I did my first fast segment at threshold pace. I didn’t notice it straight away but sure enough I had strained my Achilles tendon.
No this injury could have been avoided, or at least minimised it got me thinking what are the best warm up options? What should a cool down little look like? Lastly, should I include any stretching in my preparations?
In my Internet search I found several articles on the topic answering those very questions. It made me realise why my more experienced running buddies always warm up and cool down so hopefully you will see value in it too.
https://www.verywellfit.com/how-to-warm-up-and-cool-down-2911285
Thanks Chris good tips there on why stretching and warming up are so important.
As always, the KRClassic is on tonight, unfortunately I’m away but Joy will be there to host you and set you off in the right direction. If you are bringing a bag we will have her car there so you can store it whilst you run. (We are trying to get the pub to let us store bags, but it is still a work in progress.)
Hopefully a few of you will gather at the pub for a post run bevy and then those who want to, head off to pizza at the KRew’s favourite pizza place! So post the run if you feel like a drink come and join us and put the social in social running club!
That’s it for this week; remember to take care of yourself and others.
Keep running and happy trails,
Steve
Director
#kirribillirunners
#rundrinkrepeat
#krclassic
#krvirtualrunclub
