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RaceTeam - Week 1

 

WEEK 1 Newsletter

Welcome to RaceTeam queenstown 2018

Over the next 10 weeks you are going to be challenged both mentally and physically, there will be tough days and days where you feel on top of the world, you will test yourself and find new levels. 

Welcome back to those of you who have done other Extra Mile Runners programmes before and to our runners who are joining us for their very first time - you are stepping into a very supportive and welcoming team!

We are all working towards the same goal - the Queenstown Half Marathon on Saturday 17 November. Some of you will be doing your very first half marathon, and some of you will be looking to improve on a previous half marathon experience - well done for signing up, let's get ready to find that next level.  

This is our first weekly newsletter. Each Thursday afternoon you will get the newsletter for the following week. Please read these newsletters carefully, they outline the session details, educational content, inspiration and other important information that you need to know for that week. 

Welcome to Week 1, your team is ready to go!



morning group

  • Monday 10 September, 6.10am
    Meeting Point: Hagley Netball Courts (by the helicopter pad). Click here
    5KM Time Trial
    The purpose of this session is to get your 5km time so you can work out your paces for the track sessions and pace sessions (see below under Session Outline). Please record your own time for your 5km.
    The course is a 2 lap, out and back course within South Hagley Park.
    Click here for image of course
     
  • Wednesday 12 September, 6.10am
    Meeting Point: Hagley Netball Courts (by the helicopter pad). Click here
    Track Session

EVENING GROUP:

  • Tuesday 11 September, 5.40pm
    Meeting Point: Hagley Netball Courts (by the helicopter pad). Click here
    Track Session
     
  • Thursday 13 September, 5.40pm
    Meeting Point:  Hagley Netball Courts (by the helicopter pad). Click here
    5KM Time Trial
    The purpose of this session is to get your 5km time so you can work out your paces for the track sessions and pace sessions  (see below under Session Outline). Please record your own time for your 5km.
    The course is a 2 lap, out and back course within South Hagley Park.
    Click here for image of course 

BOTH GROUPS:

  • Saturday 15 September 7.30am
    Meeting Point: Hansen Park, (entrance off Hawford Road)
    Run Route: Click here

    Course Description:
    All roads are open, please run on the footpath at all times and abide by the pedestrian road rules 100%. Your safety is your own responsibility.

  • From Hansen Park, run around the perimeter in an anti-clockwise direction until you get to Ford Road, turn left.
  • Continue along Ford Road unit you get to Fifeld Tce (river will be. In front of you), turn right. You now stay beside the river. River is on your left.
  • Follow the river all the way around, please take care crossing over Ensors Rd/St Martins Road, Wilsons/Waltham Rd, Tennyson St as they are busy intersections.
  • Continue along the river until you get to the small footbridge just past Beckenham Park - watch out for our cones.
  • Cross over the bridge and take sharp left. You are now on the other side of the river.
  • Follow the river along until your turnaround. Out and back course. 
  • KM markers out: 1km*,  5km, 7km

    Programme Notes:
    Beginner programme (10km): Run out and back to 5km marker
    Intermediate programme (14km): Run out and back to 7 km marker - you also have pace work to do within your run, please refer to your programme. 
    RaceTeam Advanced: (16km): Do and out and back to *1km marker first, then out and back to 7km marker. You also have pace work to do within your run, please refer to your programme. 

Saturday's Course - click on image to enlarge


education_header.jpg

RaceTeam Programme

Please download your programme now - PDF or .xlsx versions available. 

RACETEAM MORNING PROGRAMME:

Download Programme (PDF)
Download Programme (.xlsx)


RACETEAM EVENING PROGRAMME

Download Programme (PDF)
Download Programme (.xlsx)

There are 3 different levels you can choose from: Beginner, Intermediate and Advanced.  You can choose which level you do, if you are unsure, we suggest you start at a level where you think is achievable but also provides a challenge. 

There is also a comments page where you can put your daily comments on your training and a fridge checklist that you can print off, put on your fridge so you can give yourself a tick each day you complete your training.


HOW THE SESSIONS WORK 

"Check in" and Roll Calls: 
Weekday sessions: When you arrive, please "check in" with the coach taking the RaceTeam Roll Call. They keep attendance via a phone App (they aren't checking Facebook ;o)),

Saturday sessions: When you arrive please "check in" by ticking yourself off the paper roll call which will be on a table at the session. 

Sessions:
You have 3 group sessions per week. An outline of each session is below.
Please remember to bring a GPS watch to every run.

Key Bag:
We have a key bag for your car keys and will look after these for you during the session. Any other gear that you bring is your responsibility, we haven't had anything go missing yet (touch wood!).

Stretches:
We will take you through stretches at the end of your session then you are free to go!


Session Outline

TRACK SESSION

Morning Group: Wednesday 6.10am
Evening Group: Tuesday 5.40pm
Location: Netball Courts, South Hagley Park

Before your Track Session our coach will take you through a 12min strength warm up, you will do 11 exercises (1 minute per exercise), please refer to your programme. This warm up involves the use of resistance bands for some of the movements - these will be provided at each session. You will then start your Track Session. 

Refer to your programme for the track session intervals, you don't need to remember them as the coach will direct you at the session but it is a good idea to be familiar with the session before you begin.
 

Pace Session

Location: Netball Courts, South Hagley Park
Morning group: Monday 6.10am (There are 3 x 6.00am starts in Week 5,6 & 7 - refer to your programme)
Evening Group: Thursday 5.40pm

The pace session is a time-based session where you will be running a portion of the session at race pace. Your race pace will be determined based on your 5km time trial time you do in Week 1. We also run longer in this session in Weeks 5-7 (morning team will have a 6.00am start on these 3 mornings). 

  • Eg: 50minute session
    35mins normal running (17.5mins out and back)
    Once back at the start take off for the balance of session time at race pace ie:
    15mins at race pace (7.5mins out and back)

The purpose of this session is to practice your race pace when you start to get fatigued, it will increase your race fitness and conditioning (as well as help improve mental toughness in those hard moments). Refer to your programme for details on this session. 


Your very first Pace Session with RaceTeam is a 5km time trial (refer to your programme). The purpose of this session is to you have your real and current 5km time to work out your paces for the pace sessions and also your 5km and 10km pace for your track session.
Please make sure you time yourself for this 5km time trial. 

Screen+Shot+2017-09-13+at+8.23.17+AM.png

Once you have your 5km time, use this VDOT App on your phone to work out your running paces:

Terminology in app: 
Interval Pace = 5km pace
Threshhold Pace = 10km pace
Marathon Pace = your half marathon "race pace" will be slightly faster than this as this is based on marathon distance. 

Download the VDOT App:
Apple App
Android App 


ENDURANCE SESSION

Saturday morning 7.30am
Note: We do have some 7am starts for the long runs within the RaceTeam programme. We will let you know when these are in the weekly newsletter for those relevant weeks. 
Location: Various

This is your long run session. You will see on your programme that the distances increase each week until we get to the longest run in Week 7.  Refer to your programme and weekly newsletters for each week's session. 


Body Care

Over the next 10 weeks you are going to be pushing your bodies to their limits. It is crucial that you spend time on body care throughout the programme. 

Click here to to review and download the RaceTeam core and stretch programmes. We want you to do these throughout the time we train together, core strength and flexibility is crucial for running and will help your body become conditioned for this sport. 


For your Week 1 Inspiration - this is hopefully going inspire you to do good body care work over the next 10 weeks ;o) This is a fantastic free resource you can tap into during your RaceTeam experience: 

 Click on image above to access the yoga Centre

Click on image above to access the yoga Centre


  • Make sure you bring a watch (ideally GPS - but not compulsory!) to every session. 
     
  • Please read this newsletter each week!
     
  • Good shoes! These are the tool of your trade for the next 10 weeks. If you haven't had new shoes for a while, make sure you go to a good shoe fitting retailer (we recommend Shoe Clinic at Westfield Riccarton) and get yourself fitted into the right shoe. At the Shoe Clinic, mention you are from Extra Mile Runners and they will give you a discount (we don't receive any commission from any sales, we just believe these guys know what they are talking about when it comes to running shoes). 
     
  • Have you registered for the race?
    If you haven't registered for the race: Click here to go to the race website. To get the Extra Mile Runners discount - on check out use the coupon code: ELITERUNNERS18 to receive the 20% discount.
     
  • There will be a lot of new people joining our team next week. If you have been a part of the team for a while make sure you give them a great Extra Mile Runners welcome.

'Keep the chart on the fridge. Tick off each day as you achieve. Be proud to tell people.' - Pauline Sullivan


 
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