The Star: January 20, 2022

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22 The Star Thursday January 20 2022 TRAINING PROGRAMME SuNdAy 20 MARch 12km, 6km Community Fun Run Event www.city2surf.co.nz weeK Two: starting out In week 2 you will extend the time of your sessions by a fraction. The challenge is to keep the intensity controlled. There is no need to get really puffed and tired. Remember the talk test. If you exercise with others the talk test comes automatically. If it is just you, talk to yourself but perhaps not too loud!….We can divide what we call the submaximal pace up in 3 zones. 1. Easy: this is a pace where you are not too puffed and the talk test is not even a test. At this stage this is the zone you spent most of your time in as it will give you some initial conditioning without the risk of soreness or muscle strain 2. Steady: this is slightly faster than easy; it can also be called a “firm” pace. It takes a bit more effort to talk but you can still form sentences without having to take an extra breath 3. Moderately hard: this is the pace where you need that extra breath to finish your sentence. You can still talk and jog at the same time but it becomes more laborious so you tend to shut up and concentrate more on your rhythm and holding your pace LeveL monday wednesday Thursday saTurday Beginner 14km Jog/run Intermediate 14km Jog/run 6km walk 6km/14km 30 min Walk 3 min x 6 Jog 2 min x 6 30 min Easy jog 20 min Walk 2 min x 4 Jog 3 min x 4 6km 14 min (light) 4km 40 min (light) 40 min Walk 4 min x 8 Jog 2 min x 8 40 min Easy Jog 30 min Walk 2 min x 6 Jog 3 min x 6 6km 15 min (mod) 14km 30 min (light) 40-45 min Walk 20 min Easy Jog 40 min Walk 6km 20 min (mod) 14km 40 min (light) 45min Walk 3 min x 9 Run 2 min x 9 55 min Easy Jog 30 min Walk 2 min Run 3 min x6 6km 30min (light) 4km 60min (light) To achieve this goal you need to develop some awareness around the basic requirements of exercising for health and fitness. First and foremost this has to do with 3 key principles: 1. How often do you train? To improve your level of health and fitness you will need to aim for 4 sessions per week. 2 or 3 sessions per week will only maintain what you have and 1 session per week is definitely not sufficient. 2. How long are your sessions? The duration of your sessions will generally build towards between 30 and 50 minutes with one longer session of 60-80 minutes. 3. What is the right intensity to train at? The good thing about the programme is that all your runs will be done at submaximal pace, also called conversation pace. That means a pace where you can still talk. If you can’t talk you are going too fast and you are likely to come to a grinding halt sooner or later. TIP oF The weeK Make sure you have comfortable footwear. This will help your enjoyment and prevent injury. There are a few specialised sport shoe wear shops in Christchurch where the sales people are trained in assisting you to make the right choice. Comfort is an important part of your choice and only you can feel that. If you have issues with your feet you might decide to consult a podiatrist to get more professional advice regarding the best footwear for you. on behalf of the team at sports Clinic www.sportsclinic.co.nz dr John hellemans, sports medicine Practitioner/Coach Be in to win A Grand Getaway 20 March 2022 EntriEs now opEn! Hang up those running shoes and unwind with a weekend away in a beautiful part of the South Island. To celebrate our partnership with the 2022 Les Mills City2Surf, if you sign up to our newsletter by 11th April 2022, you’ll go in the draw to win two nights away in one of our Volkswagen Grand California luxury campervans! Enter online at: milescontinental.co.nz/grand-getaway 70 Tuam Street, Christchurch 8011 | info@milescontinental.co.nz 03 377 7144 | www.milescontinental.co.nz By entering this competition and providing us with your details, you consent to receiving email communications from Miles Continental Volkswagen regarding our products and services, with the option to unsubscribe at any time. This competition closes at 11.59pm on Monday 11th April 2022 and is run across both City2Surf and the Christchurch Marathon events. One entry per person. Driver must be over the age of 25 and hold a full driver’s licence. Other terms and conditions apply, visit milescontinental.co.nz/terms for full details. Secure your entry now | city2Surf.co.nz Proud Sponsors
Thursday January 20 2022 The Star 23 SPORTS NEWS Brought to you by Curtains Blinds Shutters 99 Sawyers Arms Rd 03 365 4666 or 0800 836 587 www.venluree.co.nz Tragedies spur fundraising effort • By Chris Barclay ISAAC MALPASS has mapped out a pre-season with an added motivational factor, raising funds for a ball boy at his beloved Burwood AFC, a leukaemia sufferer he knows only in passing. The first team fullback was inspired to help Jake Wilson and his family when news of the now 13-year-old’s second encounter with the disease emerged the same week Malpass was twice touched by cancer last July. A club committee member, Malpass heard Jake’s remission had ended a day after a friend’s mum lost her 22-month battle with cancer. Soon after Malpass also took a call from an old building trade mate in Cork, Ireland, who conveyed more grim news. Jim McGarry eventually passed away in October. “My point of view was I couldn’t there wasn’t a lot I could do for my mate overseas or my friend’s family but I thought ‘Jake’s still here with us’ and he’s just down the road so there’s something I can do for him,” Malpass said. So the plumber/gasfitter is tackling the Port Hills Ultra on February 5, the 100km version, a physical and mental exercise which should also benefit the Tottenham Hotspur fan and keen cricketer for East Christchurch Shirley. “I’ve met Jake, but just casually when we got introduced to the ball boys at a game,” Malpass said, before reacquainting with Jake yesterday. “I heard his story and it resonated. It comes in threes (bad news), hopefully this can be different,” he said. It is the second time Malpass has run over the Port Hills for personal development, and with a cause in mind. Last year he completed the 50km route to raise money for the Aphasia New Zealand Charitable Trust. Aphasia is the inability, or impaired ability, to understand or produce speech as a result of brain damage, often following a stroke. “My uncle had a stroke in 2015 and ended up with aphasia. You’re left a bit of a shell of who you were,” Malpass said. “He was a bubbly guy, the life of the party and then if there was an event he’d just be sitting in the corner. He was stuck in his own mind. He ended up taking his life a year and a half later. “Not many people have really heard about aphasia so it was about raising awareness. It’s not RUN ON GOAL: Isaac Malpass (right) is raising money for fellow Burwood AFC club member Jake Wilson, who is battling leukemia for a second time, with mother Sara as one of the teenager’s greatest supporters. (Left) – Jake Wilson on his way to North London’s White Hart Lane to watch Tottenham Hotspur play Brighton in the Premier League on Boxing Day, 2019. like a cancer where everyone knows someone, or has heard of someone.” Jake’s mother Sara and dad Craig were grateful for Malpass’s gesture as their youngest boy negotiates another three-year treatment regime dominated by chemotherapy. “It’s pretty awesome for him to hear about Jakey and do this,” Craig Wilson said. Head of faculty at the New Zealand Institute of Sport in Christchurch, Jake said his students had already raised money for child cancer on the basis of Jake’s illness. “This one is for Jakey to do something. He’s mad on cricket so a Boxing Day test, Lord’s . . . it’ll be money towards a big trip at the end of treatment to say: ‘See ya cancer’.” Jake is about six months into his latest treatment cycle, a challenging ordeal. “We had a bit of a wobbly time around Christmas,” Sara Wilson said. “Jake had a bit of a reaction to the medication and had a mini-stroke, but he’s got no longlasting effects from that. “He’s done most of the really hard bits. This week he’s getting chemo injected into his spine and a couple of different chemo’s on top of that.” Fortunately the Burwood Wizards midfielder was home for Christmas Day and a subsequent hospital stay ended before he became a teenager on January 1. Jake was first diagnosed with leukaemia as a six-year-old, with his parents and 15-year-old sibling Noah hoping he was clear until a relapse midway through 2021. “Ironically it was coming up to the five-year mark of Jake first being diagnosed. That’s usually a really good indicator the treatment’s been successful,” Sara Wilson said. “The oncologist showed us a graph of people who relapse, it had gone right down to hardly anything. A week or two after that Jake relapsed, so it was a bit of a kick in the guts.” Jake started playing football when he was a four-year-old and loves playing for the junior grades at Burwood Park. “The thing that gets to him most is not being able to play sport. If he had to go through everything but still play sport I think it’d be much easier,” Sara Wilson said. He has had plenty of time to watch sport, with a trip to White Hart Lane the obvious highlight during a family vacation to the United Kingdom to see mum’s family in late 2019. Tottenham beat Brighton 2-1 and although his favourite player, South Korean international Son Heung-min wasn’t playing, it was still a memorable experience that Boxing Day, the ideal Christmas gift. “It was really cool,” he said. “It was really loud.” For more information on Malpass’ fundraising effort go to https://givealittle.co.nz/cause/ run-4-jake Globe-trotting Darling back with Canterbury Rams GLOBE-trotting Canterbury Rams small forward Max Darling has recommitted to the New Zealand NBL franchise, but his arrival is contingent on his Romanian team’s success and the MIQ lottery. The Junior Tall Black, who also has also played in Australia’s NBL with the Illawarra Hawks, is standing out for Athletic Neptun Constanta, averaging a team-high 14.3 points per game in the 16-team Liga Nationala. Currently 12th, Athletic’s regular season ends on April 23, while the Rams open their campaign with home court advantage against the Nelson Giants on April 7. The Rams faced a similar predicament last year when Darling was a late arrival following his first Australian NBL season with the Hawks. New Rams head coach Judd Flavell was content to wait for a valuable squad member. “He’s another piece in our plans, fans will share our excitement about Max’s plan to return,” he said. Darling, who debuted for the Rams in 2018, also has playing experience in Croatia on his resume – he started a two-year stint their top league when aged 17. Now 21-year-old, Darling was born in Nelson but completed his secondary education at Christ’s College. Darling is the second player to join Flavell’s roster, following starting point guard Taylor Britt, an Australian NBL championship winner with the Perth Wildcats in 2020. Another key signing is expected to be unveiled by the end of the week. SLAM DUNK: Canterbury Rams small forward Max Darling will rejoin the franchise after completing playing commitments in Romania: PHOTO: GETTY
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