30 FEELING GREAT MONDAY, JANUARY 19, 2015 HERALDSUN.COM.AU

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Feeling great directoryBEAUTYBEAUTY

Amber Stress Relief/Wax $10off Preston 0424 693 977 MAA

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Herald Sun

FINISH LINE IS YOUR KEY GOAL

WEEK THREE,STEVE MONEGHETTI

THE ultimate goal is to finish your chosen event or complete it more successfully than you have done before.

The first and most important thing we needto do is build up your endurance so you can make the distance on event day.

For this reason I will increase the length of your walks/runs as we progress through the 12 weeks.

The aim is to reach, or get close to, the full distance by the week before the event.

While I am acting as your training coach, overthe journey it is important that you understand why we are doing what we are doing.

The more understanding you have, the greater the benefit you will see from the training.

After this, the third week, we will be a quarter of the way through, so we should be doing about 1.5km by the end of this week for the short course and just under 4km if the long course is your aim.

The weekend training session will be your long effort; all distance runners around the world do their long run on the weekend, normally on Sunday, so you are following the example of the best in the business.

Next week I will split the training into separate programs for the short and long courses. At this point we are a little bit ahead for the former and right on for the latter, so be prepared for more specific training once this week is done.

The long run is the single most important workout of the week. If it works out that you can only do one session on a particular week, then the long run is the one you should focus on.

Your first priority on event day will be to finish, and then your time and place, so even a mix of walking and running will allow you to achieve that first aim.

Keep this in mind while you are out trainingas it will make sure you are sensible and don’t try to run further or faster than you are ready to.

TRAINING: WEEK THREEMonday: 20min run/walk (2km)Tuesday: RestWednesday: 20min walk (2km)and 7min run (1km) Thursday: Rest

Friday: 20min walk (2km)Saturday: 30min run/walk (4km)Sunday: Rest

Hi-tech hide ’n’ seekEven adults can enjoy the thrill of a treasure hunt, writes Michelle Pountney

IF an old-fashioned treasure hunt brings back fond childhood memories, there’s a hi-tech, grown-up version that could become your new obsession.

Geocaching is a relatively newsport that involves a hide-and-seek mission searching for geocaches, usually small containers containing a logbook and perhaps some trinkets that have been hidden in a public place.

Using GPS coordinates and sometimes a set of clues, the challenge is to find the cache and fill in the logbook without arousing the suspicion of “muggles” or non-geocachers.

The sport is gaining popularitybecause the only equipment needed to get started is a smart phone app. There are more than 60,000 active caches in Australia, with at least 12,858 in Victoria. The two-millionth geocache hidden around the world was concealed in Alice Springs last year.

There are scores hidden around the Melbourne CBD, with thousands more spread

throughout the suburbs in parks, coastal areas, streets, public buildings and more.

Carl Jones, who runs geostuff.com, says geocaching could be a relaxing stroll or an extreme sport, depending on what experience you want to have.

“If you want to go out with kidsto find one, that’s fine. If want to climb a mountain that’s fine and if you want to climb a tree that’s fine too — they’re everywhere,” he says.

Some geocaches are

straightforward while others might require finding two or three sets of clues before reaching the final destination.

To join the world’s more than10 million registered geocachers, download the geocaching.com app to your smartphone.

“All that beginners need is a smart phone app and you can get going to look for caches. If you get a little more obsessed, you might invest $700 or $800 in a high-end dedicated handheld GPS, which is even more accurate,” Jones says.

And it can become an obsession, with geocachers the world over planning holidays, road trips and weekends away.

Jones, who fell in to the hobbysix years ago after reading about geocaching and finding his first cache near Southern Cross Station, has found caches on six continents including Antarctica.

In October, he will head to Morocco to search for some of the 153 caches there. He also “collects countries” and plans holidays to nations where he is yet to find a geocache.

Australia’s most prolific geocachers are retired couple Liz and Bruce Hanisch, who have logged more than 23,500 discoveries around the globe.

Local authorities hope geocaching will encourage more tourists.

Australia’s first geotour has been created at Lake Eildon, where local businesses have hidden 20 geocaches around the lake, roads, lookouts and townships of the area.

HOW TO CACHE● First: You need to create an account on geocaching.com and download the app.● Then: Choose a cache (like the one pictured) to find. They are graded for difficulty, so choose an easy one to start.● Follow the GPS co-ordinates and clues given, then scour the area for the cache. It may be in a container ranging from micro to large.● Open the cache and write your username (the one you registered with) and date on the logbook.● If there is an item inside, you can swap it for one of your own.● Hide the cache as and where you discovered it and log it on the app as found, along with any comments.