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RaceTeam - Return Week 7

 

WEEK 7 Newsletter

LONGEST RUN

We are heading into the chunky part of the programme with your longest run coming up so at this stage of the programme, recovery is so important as is consistency. Stick to the programme team, once your longest run is completed the programme has not finished. If you want to be at the best of your ability come the Half Marathon, be consistent. 

This is your last opportunity to have a race day practice including pre-race day planning. 

 Your team is behind you 100%!

Your team is behind you 100%!


Programme Note:

This week you have the last of your long Pace Sessions - so Monday morning crew you have your final 6am start and we have our last 7am start for everyone on Saturday. 



MORNING GROUP

EVENING GROUP

BOTH GROUPS

Saturday 27 October 7.00am * Note early start time*
Meeting Point: Hansen Park click here
Course Maps: There are 2 sections to your run:
Section 1: Click here
Section 2 (Main Course): Click here

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

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

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

  3. 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.

  4. 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.

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

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

  7. At the footbridge next to Hanse Park, cross over back into Hans Park - that is 1 lap. 1 lap = 7.5km. 

Programme Notes:
Beginner (20km):
Section 1: 1 complete lap of the 2.5km course (see image)
Section 2: 2 complete laps of Main Course

Intermediate (23km):
Section 1: Out and back to 250m marker
Section 2: 3 laps of Main Course

Advanced (26km):
Section 1: Out and back to 1.75km marker
Section 2: 3 laps of Main Course

Section 1

Section 2: Main Course


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Water Station

WATER STATIONS

There will be 2 x water stations on this course.
1. Outside Waltham Pool
2. At the footbridge crossing back over into Hansen Park

Click here for image of locations
Water will be provided at these stations. Please carry any nutrition with you.


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What is your personal challenge? 

Many of you have done RaceTeam several times, once you have achieved a goal of a half marathon once, it's hard replicate that experience, it is a pretty awesome achievement in itself but how do continue to find the motivation to push yourself?

The group environment is a great thing, but you also need to put some mental work in yourselves to find your own challenge, your own carrot that you are chasing to improve and perform at your best. 

You will have a goal you are chasing for this particular race. Whether it's a PB or whether your goal for this Raceteam has been to work on your nutrition, body care work or consistency, now is the time to refocus on this.

Take 10 mins and ask yourself some of these questions:

1. What have you done well so far?
2. Where can you improve?  
3. What are the habits that you know make you be consistent with your training and turn up to each session?
4. How are you going to work through to the end of this 10 weeks to the best of your ability?
5. Why are you doing this?
6. What is the goal you are going for?

Now is the time to put some time in and reflect and focus on that spark that gets you going, remind yourself why you are here, what your goal is and go for it. 


Here's a clip of Olympic champ Mo Farah talking about how he races.

 

  • Post Race Function
    After the race we have arranged a post race function at:
    Barmuda Bar, 3 Searle Lane
    Time: 5.30pm - 7.30pm.
    Just drinks and a catch up..we will be asking for RSVP's from next week so keep an eye out.


'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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