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 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.  

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

VDOT App
Here are links to the free VDOT App which is a really easy tool to use on your phone for the same purpose - enter in your 5km time and the App will calculate your paces. You can use this App for any distance to work out your paces. 

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.

  • Starting at McCormacks Bay Reserve, cross over safely at the start.
  • 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 (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.
  • The furthest marker on this course is 6.5km. 


PROGRAMME LEVELS:

Beginner: 13km
Turn around at 6.5km marker

Intermediate and Advanced: 105mins
(after 20mins do 20mins @ race pace, then 20mins @ Plus 2 10km pace).
You run to "out and backs” to 6.5km marker based on your watches and time

Saturday Course Image; Click on image to enlarge


education_header.jpg

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 still look at your paces on your watch, stop your watch after each set and try to improve on your average pace each time. 

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!


This Saturday, 16 September, Hansen Park, Christchurch (at the end of the session) PROGRAMME SPECIFIC BRANDED ADIDAS TSHIRTS INCLUDING:  RaceTeam Epic, RaceTeam, Get up to Five, Club10k, Saturday Runners, Extra Mile Runners (Retail normally $50) Cash Only. First in first served, we apologise in advance if your size/colour is not available in the group you want! 

This Saturday, 16 September, Hansen Park, Christchurch (at the end of the session)

PROGRAMME SPECIFIC BRANDED ADIDAS TSHIRTS INCLUDING: 
RaceTeam Epic, RaceTeam, Get up to Five, Club10k, Saturday Runners, Extra Mile Runners
(Retail normally $50)

Cash Only. First in first served, we apologise in advance if your size/colour is not available in the group you want! 

'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

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