April 2020 -Week 4

Kia ora
Are you craving a bit more variety? Yep me too, but we’re just about in to Level 3 which means a bigger playground.
From Tuesday we’ll be allowed to run/walk within your region, for me in Miramar that would be Wellington but not Lower Hutt. Can we drive to the start of a track for a run or walk? It’s not particularly clear in the guidelines, but my interpretation is that it is OK as long as the track is fairly close. Personally I’ll be leaving my car in the garage.
In Level 2 we can participate in sports as long as we keep a 2m distance. That sounds like some sort of WMC group run/walk. Can’t wait!

The winning entry for “Around-the-Bend”, is “Clearly sending hubby around the bend” submitted by Persephone. It’s a simple but excellent illustration of Level 4 lockdown.

Honourable mention to some dude who sent in “Around the bend with conviction”. Nice try, but disqualified for sending in a movie (and the exit out of the corner is pretty ugly).

For the coming week the photo competition theme is “Keep your distance”.
Take any number of photos and send them to us at wellingtonmarathonclinic@gmail.com by noon Wednesday 29 April with the subject “Photo Competition”. Feel free to suggest a caption.
Wim van Dijk, President

Mo Bhika

Here is how Mo is feeling during the lockdown …
How are you feeling during this time?
I’m feeling like home is probably the safest place to be, at present, for everyone. As both of my daughters had to work from home I set up the lounge as a work station/office for them. We are very lucky that my daughters are not overseas trying to get home, although I have a son working in the mines in Perth.
The situation is cause for concern and is so fluid. I do love the lack of cars on the roads. The other day I ran in the bike lane on Cobham Drive and also on the road around the Peninsular. Love it!

Who is in your bubble?
My wife is an essential worker (Laboratory Technician), at CCDHB, and one of my two daughters works for a Minister at the Beehive. The girls and I are walking regularly and it’s really nice to connect with them whilst they are working from home.

What have you been doing with all the spare time we have on hand?
Hints are dropped on me on a daily basis, but I do know what work is required. Painting and re-staining the fence/deck were priorities, sadly, they also were for half of Wellington as Bunnings had run out of my paint. Cleaning the garage, section and garden I’m working my way through. On wet days, being the end of the financial year, I work in the office.

What does your fitness routine look like?
I walk most days, a full loop from home around Maupuia/Miramar with as many hills as possible, up to the prison, 7.7 kms/100 minutes. My bike is also my backup. As an injured, recovering runner (4 months), I run if my foot is pain free. I’m getting there slowly. I did enter the Rotorua Marathon, bib number 14, like Gordy and Wendy for June, but that has been deferred till September, so that is my present aim, fitness wise.

Denise Lawrence

Here is how Denise is feeling during the lockdown …
How are you feeling during this time?
Being retired and widowed I am used to spending time on my own, but find it frustrating being unable to get out and about freely, miss attending my weekly yoga classes (and the coffee sessions afterwards), my voluntary work plus meeting up regularly with family and friends. However, am enjoying the quieter roads, little airport noise, the friendliness of strangers in the streets and the teddy bears.

Who is in your bubble?
I’m alone in my bubble, there was a suggestion I join my younger daughter and family who live locally, but, as their two young sons start their day around 6am and I don’t, the kind invitation was declined! My friend Sybil and I “buddy up” each afternoon for a walk and chatathon.

What have you been doing with all the spare time we have on hand?
Like many people I made a little list of things to accomplish in my spare time, sadly have only managed to tick off a few items. But there’s been phone, text and email chats to enjoy, baking sessions as a thank you to my family who do my shopping, and lots of reading and crosswords.

What does your fitness routine look like?
Each morning I “attempt” the Les Mills Fitness sessions at 9am on TV1, followed by a cup- of-tea and a lie-down, then a walk around the block. The buddy walk later in the day is longer with undulations, and timed to finish for a well-earned glass of wine in front of THE CHASE. Reckon that’s mind and body taken care of!

Stan’s Lockdown

Here is how Stan is feeling during the lockdown …

It’s large for a superette, allowing two people in at one time.
Waiting outside and as one customer exits I’m now the first in line.
I try to draw the attention of the staff behind the counter. He’s only three metres away. Covered in goggles and a face mask, I can’t see his features, but I know he’s got a scowl on his face, he’s not happy with me.
My “Excuse me?” is met with a raised open palm, arm outstretched towards me, meaning ‘Stop! Stay outside, keep your ground, wait your turn, I’m not prepared to talk to you right now’, as he turns to scan for the whereabouts of two shoppers inside his store.
One exits. Now I have his attention.
“Do you have any yeast?” without stepping inside the store.
The last word comes out at a higher pitch than expected, betraying my desperation.
He shakes his solemnly head (No).
I turn to leave and catch the eye of the lady behind me, two metres of course. She smiles knowingly. She shares my pain.

So where is our flour and yeast Jacinda and Ashley?
I can get flour, repackaged in a DIY clear double plastic wrapping, one kilo at a time, but I haven’t seen any yeast on the shelves of any store since the start of lockdown.
A distribution issue? Well who or what is holding it up?
The dried instant yeast in my pantry expires in two days, and like the rest of New Zealand, I have been baking up a storm. Homemade bread “Farmhouse White Loaf” (far better as toast than any store bought kind), pizzas (not another pizza my partner moans) and my first attempt at hot cross buns for Easter, a total triumph! It’s a Dean Brettschneider recipe (a
global baker and judge on “The Great Kiwi Bake Off” on TV).
Rum soaked currents and raisins (they should have been sultanas, but I use what I have on hand). The bun’s cross mixture needs to be applied with a piping bag. A piping bag??
Okay… I use an empty plastic Heinz Tomato Ketchup squeezey bottle.
Despite a smidgen of sauce remaining in the nozzle (never mind, it adds to the flavour) it works a treat.
These buns are big, light and fluffy, the dozen I make take up a whole tray in the oven.

On my way back home there’s a smaller diary with its merchandise overflowing on to the sidewalk.
Just one person in this store at any time. Let’s try here, not holding much hope as a local is gas bagging with the owner.
Ya-dee ya-dee yaaa… they must know one another or is it just the need to connect to someone different, someone outside your bubble for a change?
After a long couple of minutes it’s my turn… “Do you have any yeAAST?”
“Sure mate, bottom shelf on your left.”
It takes a while to find, staring at me right in the face. A brand I’m not familiar with, there’s a lot of it (500g) and it will last me to late 2021.

Priceless! Pure gold (at diary prices). I gratefully buy it.

Bread making and running
Making bread by hand (no bread machine or mixer for me) I contemplate the similarities between bread making and running.
* Bread is known as the ‘staff of life‘, a staple, a cultural important part of a good healthy diet in the western world.
Running and walking can be considered a staple for a healthy way to live.
* Both bread making and running are therapeutic, good for the soul. The kneading of the dough, the way a mixture of flour, water and yeast transforms in your hands from a sticky mess to a pliable, smooth loaf in a matter of minutes.
I was told once by a masseuse, when I was having a sports massage (pre-Covid-19), that compared to Kiwis from European stock, the Asian body felt hard, tough, more “ropey” in texture. Well this loaf is definitely a kiwi office working urbanite. Soft, pliable, smooth in texture, positively soft and spongy. I know it’s going to be a great loaf!
* Let it rest. Any good running coach will tell you, the rest period is just as important as the other parts of your training regime to allow the body to recover and to make full use of the gains made in your training load.
For bread making this is called “proving”, allowing the dough to double in size. Even during the kneading process allowing the dough to rest in between kneading cycles allows the gluten networks in the flour to form, improving the loaf’s structure. And I have all the time in the world at the moment. Leaving the dough to slowly prove at room temperature allows the flavour of the bread to develop.
Interested in bread making? Here are a couple of helpful links:
https://www.foodforlifetv.sg/celebrity-recipes/video/how-knead-dough
https://www.youtube.com/watch?v=kXV8mayG3W0 kneading with a French shrug.

Running during lockdown? Have not been out once! But I am still attending Fem’s Corrective Sessions via Zoom. When working from home, I tend to work longer without any breaks and have been in lots of video calls.

Happy running and happy baking,
Stan Wing.

The Running Channel

For an ultimate list of running documentaries click on the link to view.
https://youtu.be/RaKAZqIS9HM

Running During Lockdown

Women’s Running newsletter has an article on questions runners may have on running during lockdown. It discusses keeping social distancing while running – and suggests we stay off narrow trails where this is a problem. Another valuable section talks about safe training intensity – this isn’t the time to be training for marathons, because long intense exercise can lower your immunity for 24-72 hours. Here’s the link:
https://www.womensrunning.com/health/covid-19-running-questions-answered-by-experts.

10 Tips for De-stressing

The Runtastic website has 10 tips for de-stressing. I’ll list them here for those who don’t have easy access to the internet:

  1. Have a morning ritual
  2. Introduce mini-rituals throughout the day
  3. Get in touch with yourself – listen to your body
  4. Shake out your body to relieve stress
  5. The power of sound…. find music to relax you
  6. Breathe, breathe, breathe
  7. Eating can be stressful – cut down on caffeine and sugar
  8. Delicious nerve food: dark chocolate, nuts, bananas, yoghurt, avocado…
  9. With all your senses: take a moment to check them out… eg what are you hearing?
  10. Write your stress away – free writing, not publication standard – even just 5 minutes a day.
    Here’s the link to the full article: https://www.runtastic.com/blog/en/how-to-overcome-stress
    A running tip from Runners’ World (April 2010): Shortening your stride could lessen your chance of injuries to your shin, according to a report in Medicine & Science in Sports and Exercise. The study looked at shortening stride length by 10%, and there was a huge difference between these people and the control group running normally – a reduction in contact forces which could add up to a 3%-6% reduction in the risk of stress fractures.

Editor’s note: we would love to hear how you are doing during these unprecedented times, please email contributions to wellingtonmarathonclinic@gmail.com so they can be included in the newsletter.
Kia kaha – stay strong!


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