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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 12 May 7.00am * Note early start time*
Meeting Point: Hagley Park, Deans Ave Side
Course Map: Click here

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

RaceTeam: 10km out and back course
20km: out and back to 10km marker
22km: out and back to 1km marker then out and back to 10km marker
26km: out and back to 3km marker then out and back to 10km marker

  • Start by running towards Moorhouse Avenue around the perimeter of Sth Hagley Park (anticlockwise). Continue around the park and run up through the middle of the parks.
  • At Riccarton Road - use the pedestrian lights to cross over into North Hagley Park and TURN RIGHT - running back through the middle of the parks towards the hospital. 
  • Turn left at the bridge just before Antigua Boatsheds and run over the bridge onto Park Terrace. You will run past the Museum and Christ College. 
  • Continue along Park Terrace (stay on the footpath - don’t go into North Hagley park) until you get to Bealey Ave/Harper Ave crossing. Use the pedestrian lights to cross over into Little Hagley Park. 
  • Run through Little Hagley Park all the way up to Fendalton Road. Use pedestrian lights to cross over so you are running down Fendalton Road on the LEFT hand side. 
  • At Mona Vale, turn left and run through Mona Vale coming out onto Mona Vale Ave. Follow Mona Vale Ave up to Kilmarnock St TURN RIGHT then first right into Matia Street. You will then follow the pathway that runs beside the railway tracks. 
  • Follow the pathway all the way along until you get to Fendalton Road, TURN LEFT.  Run up to Straven Road, turn LEFT. The 10km marker will be just around the corner. 
  • Out and back run for all. 

Click on image to enlarge


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Water Station

There will be 2 x water stations on this course (see above map for locations). 
1. Approx 4km
2. Approx 6.5km
Water will be provided at these stations, and also Pure Nutrition electrolyte drink. 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:
    The Carlton Eatery and Bar (upstairs in the private function bar)
    1 Papanui Road
    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.
     
  • Have you registered for the race?
    Make sure you have registered if not! Click here 

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WHAT NEXT? EPIC IS COMING....

Our next RaceTeam is for RaceTeam Epic starting 25 June.

RaceTeam Epic is our hill-based half marathon programme training for the Extra Mile Runners Epic Half Marathon, a race we have designed especially for this group. It is a challenging programme - but you will love it!


'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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