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RaceTeam - Return Week 8

 

WEEK 8 Newsletter

The training peak is nearly behind us

We are getting to the peak in our training and at this stage you are feeling fitter but you are probably feeling a bit tired as well. The good news is you only have a few weeks to go, all the hard work you have done will pay off on race day, just remember to  stick to the programme. 

Good luck with your long run, it's only 3 weeks to go team. 


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Wanaka Half Marathon Post Race Function

Date: Saturday 6 April
Time: From 5.30pm - 7.30pm
Venue: Gin and Raspberry
155 Ardmore Street (upstairs)

RSVP's close Wednesday 3 April
All the details about the function are here including how to RSVP:


MORNING GROUP

  • Monday 18 March, 6.10am (Note: back to normal start time)
    Meeting Point: *CHANGED LOCATION
    Now meeting at Armagh St Bridge, North Hagley Pay click here
    Pace Session

  • Wednesday 20 March, 6.10am
    Meeting Point: helicopter pad in Hagley Park (by the netball courts).
    Track Session

EVENING GROUP

BOTH GROUPS

  • Saturday 23 March, 7.30am
    Meeting Point: Centennial Park, Cnr Lyttelton and Rose Sts
    Map of Run: Click here

    Course Description:
    All roads are open, please run on the footpath at all times and be aware of your surroundings. Stick to the road rules 100% team!

  • We start by running up Lyttelton Street to Sparks Road, Turn left. Run along Sparks Road until the pathway that runs behind Centennial Park. 

  • Run along this pathway, coming out onto Rose Street. Cross over where we indicate with cones and turn right up to Hoonhay Road. Turn left. 

  • Run Up Hoonhay Road to Cashmere Road. Run passed Princess Margaret hospital and follow the Riverside pathway all the way along to Barrington Street. Cross over with care. 

  • Run through Ernlea Clark Reserve (following the pathway beside the river), coming out onto Ernlea Terrace. Run up to Colombo Street.

  • At Colombo Street DON’T CROSS OVER. Turn left then take first left into Ashgrove Terrace. You are now on the other side of the river running back towards Barrington Street. 

  • Follow the river all the way along, crossing over Barrington St carefully. Follow Ashgrove Terrace to Ferniehurst St.

  • The furthest marker - 7km just around the corner on Ferniehurst Street.

  • KM markers out: 1.5km*, 6km, 7km

  • This is an out and back run.

*17km Runners:
Do an out and back to the 1.5km marker first, then out and back to 7km marker

Click on image to enlarge


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With only weeks to go in the programme there are some big mistakes that we can make before race day. Here are some key points to stay focused on that will help you have the best performance come the race.  

 You have done enough: The closer we get to race day the more doubt we experience. This doubt can cause us to make decisions that will have a negative effect on our performance. Right now we are allowing our bodies to recover and build strength which will equal a good race, don’t add extra sessions in or catch up for ones that you have missed. You need to trust that you have done enough and just stick to the programme from here - but still come to all sessions, finish this off strong.

Stay away from extra cross-training exercise: Because your running is reducing at this point it can be tempting to think that you should add extra gym sessions or other types of exercise in. Doing this will hinder your taper and your race day performance.
If you desperately want to add extra exercise in, aim to do a stretch class, yoga or body balance class. This way you can tick your exercise box, help aid recovery and not damage your chance of a good performance. 

It’s time for great habits: When we are in our taper phase and the body is recovering we want to do everything we can to help it. Now is the time to make sure you are putting good nutrients into your machine ;o) It’s also time to catch up on some well needed rest, aim to get to bed earlier or allow yourself a longer sleep in a couple times a week if you can make it work. 

A big part of being a good athlete is knowing what to do when you aren’t training. This time is just as important as the time you have spent out on the footpaths. Remind yourself that your focus is on recovery and allow your body to build towards race day. By doing this you will increase your chance of having a race that you can be proud of.


With your taper coming up it is a good time to focus on your body care work as you lead up to the race. Here is a video series which highlights foam roller workouts. If you don't have a foam roller you can use a bottle wrapped in a towel.


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RACETEAM CHRISTCHURCH 2019

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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  • Good luck for your longest run this coming Saturday. Be smart and run wisely ;o). Remember to practice your nutrition for this run.

  • Become familiar with the race details including making sure you have registered: Click here

  • We are close team, stick to the programme and be great at consistency. 


'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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