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RaceTeam - Return Week 2

 

WEEK 2 Newsletter

It's On!

It's great to have so many familiar faces back with the RaceTeam crew. Some of you are coming into it with a great running base and there are are those of you are just getting back into the swing of things.

If you are coming into this RaceTeam with a good base our advice is that you go for big intensity right from the start.

If you haven't done any intensity running for a while, we recommend that you don't push the intensity too hard for the first couple of weeks. Intensity is hard on your body so we want to make sure you have some good conditioning first..take it easy for the first couple of weeks. 

  It was a freezing, wet day last year at the Christchurch race - dig out the thermals just in case!

It was a freezing, wet day last year at the Christchurch race - dig out the thermals just in case!


PACE GUIDE & VDOT Calculator

The VDOT Calculator will give you an idea of your minute/km pace you should be running at in your Pace Sessions (refer to your programme). Remember that this isn't an exact science, if you have a GPS watch keep track of your min/km times and if you feel that these paces are too challenging or too easy use your breathing as a gauge.  

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VDOT App
Terminology in app: 
Interval Pace = 5km pace
Threshhold Pace = 10km pace
Marathon Pace = your half marathon "race pace" will be slightly faster than this as this is based on marathon distance. 

Apple App
Android App



MORNING GROUP

EVENING GROUP

BOTH GROUPS

  • Saturday 7 April, 7:30am
    Meeting Point: Redcliffs Park, Beachville Road
    Course Maps: There are 2 sections to your run:
    Section 1: Click Here Section 2: Click here 

    Course Description:
    All roads are open, please run on the footpath at all times and stick to the road rules 100%. Your safety is your own responsibility. 
  • Section 1:
    We will cross over the road so we are running waterside, start your watches once you have crossed over safely. Run towards Sumner around Beachville Road, at Main Road, turn RIGHT and run towards the Causeway. Turn around at your marker (see below) and run back to the start. Then start Section 2. 

    Beginner Programme: 13km
    Run out and back to 1.5km marker (along Causeway - see map below)
    Run out and back to 5km marker (Main Course)

    Intermediate Programme: 16km
    Run out and back to 3km marker (along Causeway - see map below)
    Run out and back to 5km marker (Main Course)

    Advanced Programme: 18km
    Run out and back to 4km marker (along Causeway - see map below)
    Run out and back to 5km marker (Main Course)

  • Section 2/Main Course:
    Once back at the start after Section 1, turnaround and head back out in the same direction (towards Sumner).
  1. Once back onto Main Road, turn LEFT and follow the water all the way out towards Sumner.
  2. Once you get to Sumner, follow the Esplanade (seaside) towards Cave Rock and then follow the pathway all the way to the end.
  3. At  the end of the Esplanade turn right and run up to Nayland Street, turn right. The 5km marker will be just before Menzies Street.
  4. This is an out and back run.

Section 1:
Click on image to enlarge

Section 2:
Click on image to enlarge


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TEchnique Tips: TraCk Sessions

In the track sessions, there are a couple of things we need to think about:

The intensity gauge: As you are building your pace each set...you want to look at your paces on your watch, stop your watch after each set and try to improve on your average pace each set. 

Technique under intensity:
As we get tired, our form drops. So be mindful that when you start to get tired in these sessions think:
1. Posture (eyes up)
2. Chest lifted
3. Relaxed upper body
4. Cadence*

Using mental cues can help us be more efficient when things start to get a little tough. Remember, if you are new to intensity running then just take it easy in the first couple of weeks to figure this stuff out.

Remember the magic number of 180 when we look at cadence?
Where are you sitting right now? Maybe it's time to do a test on yourself over 1 minute and count your footfalls - are you close to 180 footfalls per minute?

What does 180 bpm sound like?
This is the optimum footfalls per minute we are aiming for. If you are running around 160-170 footfalls per minute, try downloading music with a slight increase (ie: 165 bpm or 175 bpm) you are aiming for and put on your ipod and practice running in time to this.


We work so hard to enjoy that one moment, that finish line feeling.  


  • On Time Starts
    You know that we always start on time!  Please make sure you are at the sessions a few minutes early so you can "check in" for roll call and hear the session briefing. 
  • Consistency is key team..get to the sessions. 

  • Well done in getting through the first week. You are doing great!


'Have a gear bag that stays in your car for those unexpected moments..vaseline, bandaids, warm clothes, a towel, emergency coffee money...be a good girl guide and always be prepared!.' - Jennifer Stonely

 
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