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RaceTeam - Return Week 1

 

WEEK 1 Newsletter

Welcome to RaceTeam Wanaka 2018

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. 

RaceTeam Wanaka 2017



MORNING GROUP:

  • Monday 15 January, 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 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. 
     
  • Wednesday 17 January, 6.10am
    Meeting Point: Hagley Netball Courts (by the helicopter pad). Click here
    Track Session

EVENING GROUP:

  • Tuesday 16 January, 5.40pm
    Meeting Point: Hagley Netball Courts (by the helicopter pad). Click here
    Track Session
     
  • Thursday 18 January, 5.40pm
    Meeting Point:  Hagley Netball Courts (by the helicopter pad). 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.

BOTH GROUPS:

  • Saturday 20 January, 7.30am
    Meeting Point: Redcliffs Park, Beachville Road
    Course Maps:
    Beginner (10km):
    5km out and back Tow Path Course
     
    Intermediate (14km):
    Section 1: ( run to 2km cone towards Sumner): Click here
    Section 2: 5km out and back Tow Path Course

    Advanced (16km): 
    Section 1: (run to 3km cone towards Sumner): Click here
    Section 2: 5km out and back Tow Path Course

    Course Description: Tow Path
    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.

  • Starting at Redclliffs Park, run along the causeway towards Ferrymead. 
  • At the pedestrian lights, cross over towards Bridle Path Road, then cross again so you are running along Ferry Rd towards the restaurant Nobanno. 
  • Watch out for our cones that will direct you to the Tow Path. Once on the Tow Path, follow the pathway.

    Note: This path is narrow in places and you will need to run single file, it is also uneven in places so please watch your footing.
     
  • Follow the pathway until you get to Rutherford Street (2nd main bridge). DO NOT cross over. Turn left across the bridge, then first left back onto the Tow Path - you will now be on the opposite side of the river running back towards Redcliffs. 
  • The 5km marker will be along this pathway. Everyone turnaround at 5km marker and run back to the start. 

Section 1 for Intermediate and Advanced only

Tow Path Course: All Levels out and back to 5km marker

Entrance to Tow Path from Ferry Road


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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.

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. 

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 12min strength warm up, you will do 11 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

The pace session is a time-based session where you will be running a portion of the session at race pace. Your race pace will be determined based on your 5km time trial time you do in Week 1. We also run longer in this session in Weeks 5-7 (morning team will have a 6.00am start on these 3 mornings). 

  • Eg: 50minute session
    35mins normal running (17.5mins out and back)
    Once back at the start take off for the balance of session time at race pace ie:
    15mins at race pace (7.5mins 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. 


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 race pace for this session and also your 5km and 10km pace for your track session. Please make sure you time yourself for this 5km time trial. 

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Once you have your 5km time, use this VDOT App on your phone to work out your running paces (Half Marathon or "race pace", 10km pace, 5km pace). 

Download the VDOT App:
Apple App
Android App 


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. 


Body Care

Over the next 10 weeks you are going to be pushing your bodies to their limits. It is crucial that you spend time on body care throughout the programme. 

As a reminder, click here to to review and download the RaceTeam core and stretch programmes. We want you to do these throughout the time we train together, core strength and flexibility is crucial for running and will help your body become conditioned for this sport. 


This week's inspiration are some photos from last year's Wanaka race - it was a beautiful day and the Extra Mile Runners team had a great time! 

Wanaka 2017

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


 
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