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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 spectacular day in Queenstown last year!

It was a spectacular day in Queenstown last year!


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.  

Enter in your 5km time and the App will calculate your paces for 10km, 5km, and race pace. Swipe (right to left x 2) across to find your per min/km pace for each of these.

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MORNING GROUP

EVENING GROUP

BOTH GROUPS

  1. Course Description:
    All roads are open, please run on the footpath at all times and stick to the road rules please! Your safety is your own responsibility.

  2. Starting at McCormacks Bay Reserve, cross over safely at the start, start your watches once you are across the road.

  3. Run around McCormacks Bay Road towards Ferrymead.

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

  5. 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.

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

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

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

  9. Continue along Nayland St to Wakefield Ave, turn left and continue along Wakefield Ave to the last marker (9km).

  10. RaceTeam KM markers: 6.5km, 8km, 9km

  11. Intermediate and Advanced programmes - you have pace work within your run, refer to your programme.

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. 

  • A reminder about the Club10k and RaceTeam private Facebook group - it’s a great place to connect with your team: Click here to request access (we will respond within 24hrs).

  • 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


 
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