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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!



MORNING GROUP

  • Monday 4 March 6.00am *Note early start time
    80 minute session
    Meeting Point: helicopter pad in Hagley Park (by the netball courts).
    Pace Session

  • Wednesday 6 March 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 5 March 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 7 March 5.40pm
    80 minute session
    Meeting Point: helicopter pad in Hagley Park (by the netball courts).
    Pace Session

BOTH GROUPS

  • Saturday 9 March 7.00am *Note early start time
    Meeting Point: Hansen Park, (entrance off Hawford Road)
    Course Map: Click here

    Course Description:
    All roads are open, please always run on the footpath and take care at busy road crossings, your safety is your own responsibility. Please be aware of others using the park.

  • Run around Hansen Park following the pathway anti-clockwise coming out to Ford Road.

  • Turn left and run up Ford Road to Fifield Terrace - the river is straight ahead. Turn right.

  • Follow Fifield Terrace all the way around (river on your left) crossing Ensors Road carefully. Continue beside the river, crossing over to Wilsons/Waltham Road carefully, you are now on Eastern Terrace.

  • Continue following the river, taking care crossing over Tennyson Street - to the footbridge at Malcolm Ave. Cross over where indicated by our cones and you will be on the other side of the river running in the opposite direction on Palatine Terrace.

  • Continue along Palatine Terrace back towards Wilsons/Waltham Road intersection - cross over carefully again.

  • Follow the river (you are now on Riverlaw Tce) back towards Hansen Park. 

  • At the footbridge next to Hansen Park, cross over back into Hanson Park - that is 1 lap. 1 lap = 7.5km. 

    Programme Notes:
    17.5km: Out and back to 1.25km marker then 2 complete laps of Main Course
    20km: Out and back to 2.5m marker then 2 laps of Main Course
    23km: Out and back to 250m marker then 3 laps of Main Course

Click on image to enlarge


WATER STATIONs

There will be 2 x water stations on the course:
1) Outside Beckenham Park
2) At the bridge crossiver into Hansen Park at the end of your lap

See above map for water station locations. These water stations will provide water, please carry any nutrition with you. 


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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. 


RaceTeam Christchurch

Our next RaceTeam is training for the Christchurch Half Marathon on 2 June. RaceTeam starts 25 March (in Week 9 of your programme). If you want to continue with RaceTeam after your Wanaka race there is a 7 week registration option for you.

You will have the week after Wanaka as recovery and then join in with RaceTeam Christchurch in Week 4 (week beginning 15 April).

To find out more detail and to register:

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  • Headlamps for the dark mornings: It is dark now for our morning team, and we want you to stay safe so we recommend a headlamp for the Monday morning session so you can see and be seen!

  • Wanaka Post Race Catch Up

    We have arranged a social function after the Wanaka race, all the details will be in the Week 8 newsletter including how to RSVP. The function will be from 5.30pm - 7.00pm at Gin and Raspberry Bar on the lake front. A great chance for the team to catch up over a casual drink after the race and tell stories ;o)


'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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