contact us

Use the form on the right to contact us. We'll be back to you within 24 hours.

If you want to talk to us on the phone you can call

Coach Bevan on 021869086.

You can text him your number and he'll get back to you within the next few hours.

         

123 Street Avenue, City Town, 99999

(123) 555-6789

email@address.com

 

You can set your address, phone number, email and site description in the settings tab.
Link to read me page with more information.

RaceTeam - Return Week 1

 

WEEK 1 Newsletter

Welcome to RaceTeam christchurch 2019

Hello 2019! We love your loyalty to RaceTeam, we always really enjoy having you as a part of the team and look forward to getting the best out of you over the next 10 weeks. We also look to you guys to help lead the way within the group for our newer runners to RaceTeam who may be feeling a little nervous and apprehensive...you have been there before and look how far you have come. 

Welcome to Week 1, your RaceTeam crew is once again ready to go. 



MORNING GROUP:

  • Monday 25 March, 6.10am
    Meeting Point: Hagley Netball Courts (by the helicopter pad). Click here
    5KM Time Trial
    The purpose of this session is to get your current 5km time so you can work out your paces for the track sessions and pace sessions (see below under Session Outline). Please record your own time for your 5km.
    The course is a 2 lap, out and back course within South Hagley Park.
    Click here for image of course

  • Wednesday 27 March, 6.10am
    Meeting Point: Hagley Netball Courts (hospital end) Click here
    Track Session

EVENING GROUP:

  • Tuesday 26 March, 5.40pm
    Meeting Point: Hagley Netball Courts (by the helicopter pad). Click here
    Track Session

  • Thursday 28 March, 5.40pm
    Meeting Point: Hagley Netball Courts (hospital end). Click here
    5KM Time Trial
    The purpose of this session is to get your 5km time so you can work out your paces for the track sessions and pace sessions (see below under Session Outline). Please record your own time for your 5km.
    The course is a 2 lap, out and back course within South Hagley Park.
    Click here for image of course

BOTH GROUPS:

  • Saturday 30 March, 7.30am
    Meeting Point: McCormacks Bay, McCormacks Bay Road
    Run Route: Click here

    Course Description:
    All roads are open, please run on the footpath at all times and abide by the pedestrian road rules 100%. Your safety is your own responsibility.

  • Run around McCormacks Bay Road towards Ferrymead.

  • At Main Road - follow our cones to turn right and run up the course-way towards towards Beachville Road (running towards Sumner direction).

  • Where our cones indicate - CROSS OVER Main Road CAREFULLY. Turn left then first right into Beachville Road. You will be directed by cones to run on the footpath on the waterside of Beachville Road.

  • Follow Beachville Road all the way around back onto Main Road, turn left and follow the water all the way out to Sumner.

  • Once out at Sumner - run towards Cave Rock and run along the Esplanade beachside pathway to the very end.

  • At the end of the Esplanade, turn right, run along Heberden Ave to Nayland St.

  • Continue along Nayland St the furthest marker which is 8km.

  • KM Markers out: 5km, 7km, 8km

    Programme Notes:
    Beginner programme (10km): Run out and back to 5km marker.
    No intensity, gossip pace.
    Intermediate programme (14km): Run out and back to 7 km marker - you also have pace work to do within your run, please refer to your programme.
    RaceTeam Advanced: (16km): Run out and back to the 8km marker - you also have pace work to do within your run, please refer to your programme.

Saturday's Course Image: Click to enlarge


education_header.jpg

DOWNLOAD YOUR PROGRAMME

Please download your programme now - PDF or .xlsx versions available. 

RACETEAM MORNING PROGRAMME:

Download Programme (PDF)
Download Programme (.xlsx)

RACETEAM EVENING PROGRAMME

Download Programme (PDF)
Download Programme (.xlsx)

Within this programme there are 3 different levels you can choose from:
Beginner, Intermediate, Advanced. Choose a level that fells right for your current ability. 


Session Logistics

Some reminders...

Roll Calls: 

Weekday sessions: When you arrive, please "check in" with the coach taking the 'RaceTeam" Roll Call.

Saturday sessions: When you arrive please tick yourself off the roll call which will be on a table at the session. 

Sessions:
You have 3 group sessions per week. An outline of each session is below.
Please remember to bring a watch to every run and please be on time - we don’t wait!

Key Bag:
We have a key bag for your car keys and will look after these for you during the session. Any other gear that you bring is your responsibility, we haven't had anything go missing yet (touch wood!) but just so you are aware. 

Headlamp:
Please bring a headlamp to the sessions, the mornings are dark now and the evenings will start to get darker. We want you to be able to see but also to be seen!

Stretches:
We will take you through stretches at the end of your session then you are free to go!


session Outline

TRACK SESSION

Location: Netball Courts, South Hagley Park
Morning Group: Wednesday 6.10am
Evening Group: Tuesday 5.40pm

Before your Track Session our coach will take you through a 10min strength warm up, you will do 10 exercises (1 minute per exercise), please refer to your programme. This warm up involves the use of resistance bands for some of the movements - these will be provided at each session. You will then start your Track Session. 

Refer to your programme for the track session intervals, you don't need to remember them as the coach will direct you at the session but it is a good idea to be familiar with the session before you begin.
 

PACE SESSION

Location: Netball Courts, South Hagley Park
Morning group: Monday 6.10am (There are 3 x 6.00am starts in Weeks 5,6&7 - refer to your programme). 
Evening Group: Thursday 5.40pm

Eg: 50minute session
20mins easy running (gossip pace) (10mins out and back)
10mins 10km pace (5mins out and back)
20mins at race pace (10mins out and back)

The purpose of this session is to practice your race pace when you start to get fatigued, it will increase your race fitness and conditioning (as well as help improve mental toughness in those hard moments). Refer to your programme for details on this session. 

Screen+Shot+2017-09-13+at+8.23.17+AM.png

Your very first Pace Session with RaceTeam is a 5km time trial (refer to your programme). The purpose of this session is to you have your real and current 5km time to work out your different paces for the pace sessions and track sessions. Please make sure you time yourself for this 5km time trial. 

Once you have your 5km time, use this VDOT App on your phone to work out your running paces. Here is a quick demo on how to use the app:

Download the VDOT App:
Apple App
Android App 

If you don’t have a GPS watch which gives you your current pace, use perceived exertion. Refer to your programme cover page for this scale.


ENDURANCE SESSION

Both groups: Saturday morning

As normal, this is your long run session. You will see on your programme that the distances increase each week until we get to the longest run in Week 7, 

There will be 3 early starts (7.00am) during the programme for the 3 x longest runs. We will remind you of this in the weekly newsletter for that week. 


For your Week 1 Inspiration - this is hopefully going inspire you to do good body care work over the next 10 weeks ;o) This is a fantastic free resource you can tap into during your RaceTeam experience: 

Click on image above to access the Yoga Centre

Click on image above to access the Yoga Centre


  • Please read your newsletters each week, even if you have done RaceTeam several times - sometimes things change!

  • Make sure you bring a GPS watch to every session.

  • Headlamp: Please bring a headlamp to the sessions, the mornings are dark now and the evenings will start to get darker. We want you to be able to see but also to be seen!

  • Good shoes! These are the tool of your trade for the next 10 weeks. If you haven't had new shoes for a while, make sure you go to a good shoe fitting retailer (we recommend Shoe Clinic at Westfield Riccarton) and get yourself fitted into the right shoe. At the Shoe Clinic, mention you are from Extra Mile Runners and they will give you a discount (we don't receive any commission from any sales, we just believe these guys know what they are talking about when it comes to running shoes).

  • Have you registered for the race?
    If you haven't registered for the race: Click here to go to the race website.

  • There will be a lot of new people joining our team next week. As you have been a part of the team for a while make sure you give them a great Extra Mile Runners welcome and embrace the new faces.


'Keep the chart on the fridge. Tick off each day as you achieve. Be proud to tell people.' - Pauline Sullivan


 
© Extra Mile Runners 2014-forever all rights reserved.
Site Design: Cloudyreason.com