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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. 

And they are off! Wanaka Half Marathon 2017

And they are off! Wanaka Half Marathon 2017


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
A really easy tool to use on your phone. Enter in your 5km time and the App will calculate your paces for 10k "threshold", 5km "Interval" and race pace. Swipe (right to left) across to find your per min/km pace and then swipe across again to see your predicted finish time based on that current 5km time.  

Apple App
Android App



MORNING GROUP

EVENING GROUP

BOTH GROUPS

Course Description: 
Remember: All roads are open, please stick to the road rules 100% and don't just follow the person in front! Your safety is your own responsibility.

The Main course is a 6km course lap

Main Course Briefing: 

  • Run around Avonhead Park in a clockwise direction as directed by our cones. 
  • When you leave Avonhead Park, turn right onto Hawthornden Road.
  • Follow Hawthornden Road until you get to Apsley Drive - turn right.  Continue around Apsley Drive all the way until you get to the Woodbury St roundabout. Follow our cones and cross over so you are running up Woodbury Street until you get to Withells Road - turn left into Withells Road. 
  • Run up Withells Road until you get to the Merrin St roundabout. 
  • Turn left and run up Merrin Street. Take first left into Cricklewood Place.
    Run all the way to the end of this cul-de-sac which will take you along a pathway into Inglewood Place coming back onto Merrin Street - turn left.
  • Run up to Hawthornden Road and turn left. Take first left into Bellingham Place - run around the Bellingham Place back onto Hawthornden Road. 
  • Cross over where we have indicated by our cones and run back into Avonhead Park. 
  • KM markers out for RaceTeam: 1.5km. The course is a 6.5km lap (see below)

Programme Levels:

  • 13km Runners:  2 Complete Laps

  • 16km Runners: Out and back to 1.5km marker (use as warm up) then  2 complete laps
     
  • 18km RaceTeam: 3 laps*
    *18km runners: On your last lap - do not run around the park perimeter at the start of your final lap. Come back to the meeting point, turn around and head back out of Avonhead Park for your last lap.

Main Course Map: 6km Lap


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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. 
  • Bra's for Ladies - Recommendation
    For us ladies, we know how important a good sports bra is and sometimes they can be hard to find! At the Wellington Introduction Seminar, one of our runners - De - talked about how important it is to have a good sports bra and has found a fantastic online store that can helpRich Lingerie
    She found them to be incredibly helpful - you can give them a call to ask any questions and then order online. 

  • 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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