real running

Coming Events: October 2011

All Mondays	4:30pm	Parliament House 8k jog
	5:30pm	Parliament House speedygeese training
Wednesdays	12:15pm	BBQ Stakes 6k handicap
Thursdays	5:30pm	Dickson Oval on the 6th only
	6:00pm	ACTVAC track from the 13th
Fridays	12:15pm	Customs Joggers 5k handicap

Strength Exercise #7. Wall Sit

• Stand with your back up against a wall
• Your feet should be shoulder width apart and toes pointing straight forwards
• Take your feet out from the wall
• Bend you knees and slide your back down the wall
• Do not let your knees move in front of your toes
• Do not squat deeper than a 90 degree (right angle) at the knee
• Start with shallow squats and increase gradually
• Hold for up to one minute
• Return to the starting position

Variation - Use a dumbbell in each hand to add weight

Emma Adams flying at O'Connor Ridge