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Summer Speedwork

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Spring is in the air – the perfect time to head outdoors and focus on our running speedwork.

No matter what type of runner you are (5km to marathoner), by adding speedwork into your training – not only will you will run faster, but also improve your overall running efficiency and economy. Speedwork is one of the most efficient methods for enhancing your athletic performance, which can help you achieve your PB on race day.

“Never set limits, go after your dreams, don’t be afraid to push the boundaries. And laugh a lot – it’s good for you!”  Paula Radcliffe, Women’s World Marathon Record Holder 2003 (2:15:25)

 How does speedwork make you faster?
  • Activates your slow-twitch muscles which increases your aerobic capacity
  • Increases production of myoglobin which improves the transport of oxygen to muscles for energy
  • Adapts your body to store more glycogen which is beneficial for longer runs
  • Develops fast-twitch muscles which improves running economy
About the program
  • Our 8-week Summer Speedwork program consists of 2 x weekly training sessions – Tuesdays and Thursdays (fully booked!)
  • NEW! We have just added an additional Saturday weekly session, 8-9am
  • Each one hour session will consist of various interval sessions – fartleks,  pyramids, alternators, ascending/descending ladders, fun games and much more
  • Sessions will focus on key running techniques to improve your running efficiency and reduce the risk of injury
  • We will video your running style so that we can suggest ways to improve your technique
  • A beep test will be used to monitor and track your progress – at the start, middle and end of the program (we all love the beep test!)
  • At the end the 8-week program, we will join our parkrun friends to achieve our new 5km PB
Benefits of speedwork
  • Builds overall strength
  • Reduce risk of injury
  • Improves running economy
  • Strengthens bones, tendons, fascia, and ligaments
  • Burns more fat
  • Extends anaerobic endurance
  • Improves balance and proprioception
  • Run faster!
About our coach

We are so excited to have the wonderful Andrea Drury lead our Summer Speedwork program.  Andrea’s fitness career started in her 40’s – when her 5yr old son said “Mummy, you’re fat and you can’t breathe!” That was the start of her health & fitness journey. She transformed her life – changed careers, became a group fitness instructor, personal trainer, swim coach, run coach… the list goes on!

“My goal is to help others turn the IMpossible, into I’m possible.”  Andrea Drury

Andrea has a string of achievements – the most recent being crossing the finish line at the Ironman 70.3 in Sunshine Coast. This was to celebrate her 50th birthday (as you do!).

Program details

  • Tuesdays and Thursday – 16 Oct to 6 Dec 2018 — fully booked!
  • 6.00-7.00am
  • 8-week program
  • Long Reef, Collaroy
  • Limited to 16 members
  • $340 for 16 x sessions (across 8-weeks)
  • Special! $440 for additional weekly strength training – 24 x sessions (across 8-weeks)

NEW! Saturday-only session 

  • Saturday 20 Dec to 8 Dec 2018
  • 8.00-9.00am
  • 8-week program
  • Jamieson Park, Narrabeen Lake
  • Limited to 12 members
  • $200 for 8 x sessions
  • Special! $340 with additional weekly strength training – 16 x sessions (across 8-weeks)

“When I run, I feel good. My mind feels good. I sleep in a free way, and I enjoy life.”  Eliud Kipchoge, Men’s World Marathon Record Holder 2018 (2:01:39)

 

Camaraderie at the Fore

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The Oxford English Dictionary defines Camaraderie as ‘the mutual trust and friendship among people who spend a lot of time together’.

That is exactly what our community at Beauty of Exercise (BEXI) is all about. We support each other through the lo’s, celebrate the hi’s… or just have a good laugh with each other.  

A perfect example was at our interval training session earlier in the week. We had three groups training together – 1) Run-FIT; 2) Race-FIT half-marathoners; and  3) Race-FIT marathoners. It was a very tough session – 2km | 1.5km | 1km | 800m – all at fast tempo paces. The final 800m rep was intended for the marathon group only.  The other two groups were gloating that they had finished and didn’t have to do another rep… until they noticed their ‘buddies’ getting ready for the last rep. Not wanting to leave them unsupported, they jumped up and rallied around them for their final 800m rep.

This truly highlighted what an awesome Beauty of Exercise community we have fostered over the past 3yrs. One which is filled with a great sense of camaraderie, team support, motivation and inspiration. Our BEXI community are always there for each other – if someone needs a buddy to run with, we are there to support them. If someone is having a bad day, we are there to lift them up. If someone  is lacking motivation, we are there to inspire them. The true spirit of our BEXI community. That’s what makes us so special. That’s what we love so much!

Debbie Solms

Debbie Solms is an accredited Personal Trainer, Run Coach and founder of Beauty of Exercise – an inspiring women’s running group on Sydney’s Northern Beaches