Home' Northern Outlook : August 29th 2012 Contents 30 NORTHERN OUTLOOK, AUGUST 29, 2012
Views so fine you won't notice run
READY, SET: Participants head off from the start of last year's Northern Outlook Pegasus Fun Run.
Photo: NEIL MACBETH
THIS YEAR S Northern Outlook
Pegasus Fun Run and Walk will
be held on the tracks by Pegasus
Lake, around the wetlands and
through the Tuhaitara Coastal
Organised by Sport Canterbury,
all proceeds for the event are dis-
tributed to the recovery of sport in
Canterbury, with much of the
funds returning to the North Can-
"We are keen to use as much of
the natural environment in this
area, so that as people run or walk
they will thoroughly enjoy the sur-
roundings, views and their experi-
ence," says Jonny Kirkpatrick of
"The Northern Outlook Pegasus
Fun Run and Walk is an out-
standing event, and with the par-
ticipation in the first year of close
to 2500 people, we are expecting
to have as many, if not more,
people involved this year."
The achievable 2.5 kilometre
course around Pegasus Lake will
follow the pathway and across the
This is an ideal distance for
children and people of all ages and
abilities to get involved.
New for 2012 are the 5.5km and
The 5.5km will follow the tracks
around the wetlands and Pegasus
With views across the water to
the foothills and the birdlife in
this area, you will not even notice
that you have covered this dis-
For the 10km, the course will
head into the Tuhaitara Coastal Park, onto the Pegasus Bay Walk-
way to the northern end of the Waikuku Beach settlement, then
return along the Tutaepatu Trail. From there the track will return
to Pegasus Lake via wetlands.
give locals a
By MAT KERMEEN
WINNING FORMULA: Michael Vink
crosses the line first in the national
road championships in Christchurch.
THREE CANTERBURY finance
businesses are teaming up to offer
talented locals the chance to win a
The annual AMP scholarship,
supported by Advice First, Roth-
bury and Amicus Group, gives
Cantabrians the chance to pursue
and achieve their dreams.
Canterbury cyclist Michael
Vink is one example of how much
the scholarships can change lives.
The New Zealand under-23 road
race and time trial champion was
recognised by the Amicus Group
and AMP Scholarship in 2009 for
his passion, talent and determi-
nation to perform on the world
Before he won the award, Vink
did not own a racing bike and had
been competing on borrowed gear.
That changed when he won the
It has provided Vink with the
opportunity of racing inter-
nationally -- including time in
France, Belgium and the Nether-
lands. Vink is a member of the
Belgian VL Technics-Abutriek
Cycling Team on the European
Applications for this year s
scholarship close on August 31
and are judged by a community
Visit doyourthing.co.nz or
Training is half the fun
FUN RUN / WALK TRAINING GUIDES
Week 1: August 29 to
The popular Northern Outlook
Pegasus Fun Run returns on
Sunday, October 7.
Our weekly training guides will
help to keep you focused, provide
you with some training tips, and
give you an achievable weekly
plan -- whether you are walking or
running the course. If you have
any concerns about your health
for undertaking this training,
please seek medical advice.
The running guide has been
provided by the team at
McAlpines Mitre 10 Mega Sports
Centre in Rangiora and the walk-
ing guide by Sport Canterbury s
Green Prescription team. For
more training information and to
register go to pegasusfunrun.
Hot tips for your training:
It is important that you listen to
Do not overdo it. If you feel
unwell, or have a niggling injury
do not train.
If you miss a session do not try
and make it up by doing extra on
the following day.
Make it fun. Go with other
people and explore new places.
10km Running Guide
Runners with some fitness
Training tips for running:
Keep a relaxed pace in your
runs. You should be able to talk
(hold a conversation with some-
one) while you are running. If you
cannot then you are running too
Remember to stretch after your
run, especially the calf, quad and
Wednesday: 20mins -- moderate
Friday: 25mins -- moderate
Sunday: 50mins -- alternate
5mins easy, 5mins moderate
Monday: 25mins -- light inten-
Wednesday: 35mins -- moderate
Friday: 50mins -- moderate
Sunday: 70mins -- alternate
5mins light, 5 mins moderate
Monday: 45mins light intensity
Training tips for walking:
Varying the pace you walk, and
therefore the intensity of the exer-
cise, helps improve your fitness.
The training guide suggests how
to vary your pace between ses-
sions and within sessions.
Light intensity -- you will be
able to talk easily and sing
Moderate intensity -- you should
be able to hold a conversation
without getting breathless, but
would have difficulty singing more
than a few words.
Start each session with a warm-
up by walking slowly for 5
After 5 minutes you can
increase to a moderate pace.
At the end of the walk, stretch
and have a drink of water.
For longer walks (50 minutes or
more), ideally time your walks for
the cooler ends of the day, take
any medications -- asthma
inhalers for example -- you may
need along the way, and also take
a small drink bottle with you.
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