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RaceTeam - Return Week 6

 

WEEK 6 Newsletter

HALF WAY!

The great news is that we are half way. It's crazy to think that there are only five weeks until race day!

Focus on one session at a time and get to the group sessions - every session will count when you are standing at the start line.

This week you have your second 5km Time Trial and another early start on Monday morning (for the morning crew) and a 7.00am start on Saturday for everyone.  Please check out the session details below so you turn up at the right time!

Laura and Katherine looking strong - Wanaka 2017

Laura and Katherine looking strong - Wanaka 2017



MORNING GROUP

  • Monday 19 February 6.00am *Note early start time
    80 minute session
    Meeting Point: helicopter pad in Hagley Park (by the netball courts).
    Pace Session
    Just a reminder about this session - there is no rest/recovery between sets. Keep moving and do not stop in between each section, the goal is to adjust your paces and to keep pushing and achieving your 'time on feet' for the duration of this session. 
  • Wednesday 21 February 6.10am
    Meeting Point: helicopter pad in Hagley Park (by the netball courts).
    5km Time Trial - same course as Week 1 (out and back to 1.25km, you do 2 x laps). After this Time trial you can readjust your pace times if required.

EVENING GROUP

  • Tuesday 20 February 5.40pm
    Meeting Point: helicopter pad in Hagley Park (by the netball courts). 
    5km Time Trial - same course as Week 1 (out and back to 1.25km, you do 2 x laps). After this time trial you can readjust your pace times if required.

  • Thursday 22 February 5.40pm
    80 minute session
    Meeting Point: helicopter pad in Hagley Park (by the netball courts).
    Pace Session
    Just a reminder about this session - there is no rest/recovery between sets. Keep moving and do not stop in between each section, the goal is to adjust your paces and to keep pushing and achieving your 'time on feet' for the duration of this session. 

BOTH GROUPS

Saturday 24 February
Start Time: 7.00am *Note early start time
Meeting Point: South Hagley Park (Deans Ave side) Click here 
                  Course Map: Click here
     

Course Description:
All roads are open, please run on the footpath at all times and stick to the road rules 100% - thank you!

  • This is a sightly different course to normal (for those of you who have done RaceTeam before).
  • Starting at South Hagely Park, run towards Deans Ave and then anti-clockwise around South Hagley Park all the way through the middle of the parks to Riccarton Road intersection. Use pedestrian lights to cross over into North Hagley Park.
  • At Kilmarnock Street lights, use pedestrian crossing to cross over onto Kilmarnock Street - leaving Hagley Park. Run up Kilmarnock Street to Mona Vale Ave, turn right.
  • Follow Mona Vale Ave all the way - it will lead you through Mona Vale.
  • When you come out onto Fendalton Road, turn right.  Run up Fendalton Road to Hagley Park. At the pedestrian lights, cross over Fendalton Road into Little Hagley Park.
  • Follow the pathway beside the river in little Hagley to Carlton Mill Corner, turn left.
  • Follow Carlton Mill Road all the way (it turns into Rossall Street) to Holmwood Road - TURN LEFT.
  • Run up Holmwood Road to Fendalton Road. Cross over carefully where indicated by our cones and run up Fendalton Road (running away from Hagley Park) to Idris Road. Turn right.
  • The furthest point on this course is 8.75km marker on Idris Road. For those running 17.5km - turn here and reverse the course.
  • For those running to time, turn at half way on your watches, please do not go beyond the 8.75km marker. If you have time left on your watch at the end when you are back at the finish, do an extra out and back on the same course. 

Click on image to enlarge


WATER STATION

There will be a water station in Little Hagley park at approx 5.5km. This water station will have water only, please carry any nutrition with you. 

Please refer to map above for location. 


education_header.jpg

Reflection and Goal Review

First of all, make sure you spend time this week reflecting on what you have achieved so far. Even though you have done this before, you still experience tough challenges and continue to show great character. Keep up the good work. 

As we head towards the second half of the programme you should have an idea of your goal race time and remember to have a couple of goals for your race - come up with an A goal, B goal and C goal.

If you have an idea of a goal time you would like to achieve in the race go to this site and figure out your ‘km’ splits (for the 21km distance).

REST STRATAGIES

Secondly, a reminder about using good rest strategies. You are half way through the programme and your bodies have been working hard. Remind yourself to get good nutrition and rest into your life during the second half of the programme. 

We all lead busy lives, but try to get to bed on time, if you know you need 8 hours of sleep a night - then do everything you can to make that happen, other tips: 

  • Don't play with your phone once in bed
  • Try to limit bright lights/devices with backlit surfaces when you are in bed
  • Have a calming hot drink before you hit the sack
  • Limit caffeine after a certain time of day if you know that can keep you awake
  • Sneak in a 15-20min nap over the weekend if you can
  • Have a relaxing bath if you are feeling anxious or have muscle soreness
  • Ask your partner, or shout yourself a massage to help you relax..you deserve it!

All of these little things can help your body recover as the programme progresses from here. 


Mind Games for the Long Runs
We all know that our minds can make it tough for us when we face running challenges, in this article below there are some really good tips to help overcome the "head stuff" that comes with our long runs coming up. 

If you know that your "head" gets in the way sometimes, maybe write these on your arm before your long runs so you can remind yourself of areas to focus on when the going gets tougher. 


  • We have arranged a social function after the Wanaka race, all the details will be in the Week 8 newsletter. 
     
  • Have you registered for the race?
    Make sure you have registered if not! Click here 
     
  • Shoe Clinic (based at Westfield Riccarton) are offering all Extra Mile Runners 10% off storewide (excluding items already reduced) and 20% off all adidas products. If you do need any gear or shoe advice, pop in and see them. Just mention you are from Extra Mile Runners to receive the discount, these guys know their stuff when it comes to getting you into the right shoe!

'Keep coming to the sessions even if you need to take it easy because you have had a busy day and are tired'-  Ange Soper

 
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