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RaceTeam - Return Week 5

 

WEEK 5 Newsletter

In it for the long run

Week 5 introduces the longer pace sessions on Monday morning and Thursday evening. A couple of timing changes to note for the next 3 weeks:

  • The Monday morning crew start at 6.00am in Weeks 5, 6 &7
  • Saturday morning's have 7am starts in Weeks 5, 6 & 7
  • Check out your programmes to see what your sessions involve

Your Week 5 Saturday session has our first long run, break the course down into small chunks and use this run to practice your race nutrition. 

 The start of the Christchurch Half Marathon, Cathedral Square

The start of the Christchurch Half Marathon, Cathedral Square


PureGels.jpeg

PURE sports NUTRITION
Gel Samples

The team at Pure Sports Nutrition (the official nutrition suppliers of the ASB Christchurch Marathon) have kindly given us some gels for you to try.

If you are new to nutrition on long runs and want to try out these gels, we will have them at the start on your session on Saturday. 

At the 2 x water stations on this run we will have a) a jerrycan of water b) a jerrycan of PURE Electrolyte Hydration (this will also be available at the water stations in the Christchurch half marathon). 

Check out the Pure Sports Nutrition website for more information on these products so you know what they contain and how you can use them on your run.

Remember, if you re new to using nutrition on your long runs, it is something you need to practice, practice and practice. Over the next 3 weeks you want to be figuring out what sits well with you and what nutrition is going to give you the energy you need at the right time.

Go back to the email we sent you around race day nutrition if you need a recap.



MORNING GROUP

EVENING GROUP

BOTH GROUPS

Saturday 28 April 7.00am * Note early start time*
Meeting Point: Hansen Park, entrance off Hawford Road

Course Map: Click here 
The lap we are doing is 7.5km

Course Description:
All roads are open, please follow the road rules 100% and be responsible for your own safety at all times.

  • We start by running over the bridge at the end of this pathway.
  • Turn right. Follow Riverlaw Terrace all the way around, the river is on your RIGHT.
  • Cross over Ensors Rd, Wilsons/Waltham Roads, Tennyson St very carefully.
  • Follow the river all the way until you get to the small footbridge indicated by our cones.  
  • Cross over this bridge then turn sharp right. Run up to Fisher Ave, turn left and run up Fisher Ave to Colombo Street. Turn Right. 
  • Run down to Tennyson St, turn right. Run along Tennyson Street to the end - the river will be in front of you. Turn left. You are now on Eastern Terrace and beside the river. 
  • Follow the river all the way back to Hansen Park, crossing the main roads very carefully.  
  • KM markers out: 250m, 1.5km

15km: 2 complete laps
18km: Out and back to 1.5km marker then 2 complete laps
23km: Out and back to 250m* marker then 3 complete laps

*Note the 250m marker will be within Hansen Park (see map below) for the location. We will get you running out and back along this pathway to the 250m marker, once back at the bridge, start your laps. 

Course Map: Click to enlarge


Water Station

There will be 2 x water stations on this course:
1. At the start point of your 7.5km lap just over the bridge.
2. At Waltham Park corner (see map above for locations). 

These water stations will have:
a) jerrycan of water
b) jerrycan of PURE Electrolyte Hydration (this is the same product that will be at the water stations in the Christchurch half marathon). 

Please carry any nutrition you need with you. 


education_header.jpg

Recovery Strategies reminder

We are now heading in to the part of the programme where we are running longer. These endurance runs are an important part of the programme as they condition the body but unfortunately long runs do increase the risk of injury.

We need good recovery strategies for our long runs. In the Race Nutrition video we talked about post run nutrition which is extremely important, along with good nutrition here are some tips for good recovery strategies to help your body recover quicker so you can prepare your body as best you can for your next session. 

  1. Hydrate as soon after your run as possible (15mins or so) with water and continue to do so 24 hours after a long run. 
  2. Eat a small meal with protein (protein aids muscle repair): Protein shakes, chocolate milk, cottage cheese, almonds, eggs, peanut butter. low fat yoghurt.
  3. Stretch major muscle groups and anything that is sore or tight. Roll out any nagging injuries or problem areas and lying on your back with your legs extended up a wall has several benefits and helps aid recovery in the following ways:
    a) Gently stretches your hamstrings
    b) Circulation: As your legs are higher than your heart, gravity can help the circulation of both blood and lymphatic fluid move back towards the upper body which helps rebalance after a long time on your feet.  
  4. Take an ice bath - this will help reduce inflammation. Read more about the science behind this recovery strategy
  5. Eat a decent sized, healthy meal
  6. Take an Epsom salt bath:
    Combine 4 cups Epsom salt with 1 cup baking soda and relax in the hot water for 10-15 minutes. After the bath, dry off and roll out your muscles with a roller and get in a good stretching session. Not only with this help remove excess toxins from the muscles, the stretching before bed will ensure that you wake up feeling ready to go for your next run. Furthermore, the relaxing bath and the Epsom salts will help you sleep.
  7. Get plenty of sleep!

    Finally...
    Reflect: Your body is going to be put under stress in these long runs. Whilst it is making you stronger, you will feel fatigued. Rest is key but also reflecting on your performance is important. Congratulate yourself after each of these intense sessions..you should be proud of yourself. 
Post_DSK_01.jpg

As we have our long runs coming up, this is a really nice post run recovery stretch sequence. 


Queenstown Marathon, Half Marathon and 10km 2018 Registration Discount

This fantastic event is on 17 November 2018 and RaceTeam will be training for this race again this year, RaceTeam will start week beginning 10 September. 

The Queenstown events team have give our Extra Mile Runners, who will be doing a programme, training for this race (Raceteam or Club10k) a 20% discount off the race registration. This discount is available now and is just for Extra Mile Runners. 

If you are planning on doing the Queenstown race (full marathon, half marathon or 10km), on check out use the coupon code: ELITERUNNERS18 to receive the 20% discount ;o)


'Ice, ice baby'-  Vanilla Ice

 
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