contact us

Use the form on the right to contact us. We'll be back to you within 24 hours.

If you want to talk to us on the phone you can call

Coach Bevan on 021869086.

You can text him your number and he'll get back to you within the next few hours.

           

123 Street Avenue, City Town, 99999

(123) 555-6789

email@address.com

 

You can set your address, phone number, email and site description in the settings tab.
Link to read me page with more information.

RaceTeam - Week 10

 

WEEK 10 Newsletter

Christchurch Half marathon

Next Sunday you are going to line up at the start line of the Christchurch Half Marathon. Try to approach it with a little bit of nervousness, excitement and be proud of where you are at right now. We are very very proud of you. 

We know a few of you are feeling tired right now, remember that this week is about taking it nice and easy but sticking to the plan.

The hard work is done, now it's all about about getting your body ready for this challenge both physically and mentally.

 It can be chilly at the start - wrap up!!

It can be chilly at the start - wrap up!!


POST RACE FUNCTION

Date: Sunday 3 June
Time: 5.30pm - 7.30pm
Venue: Upstairs Bar, The Carlton

RSVP's close Wednesday 30 May
All the details about the function are here including how to RSVP:



MORNING GROUP

  • Monday 28 May 6.10am
    Meeting Point: helicopter pad in Hagley Park (by the netball courts).
    Easy 40min (aka - gossip run)
     
  • Wednesday 30 May 6.10am
    Meeting Point: helicopter pad in Hagley Park (by the netball courts).
    Easy 25mins with 6 x 100m strideouts*
    *The goal with the strideouts
    is to increase your speed while maintaining a quick foot turnover. Strideouts are a way of stretching out the legs and increasing the heartrate at the end of an easy session.  Do these in the second half of your run.   

EVENING GROUP

  • Tuesday 29 May 5.40pm
    Point: helicopter pad in Hagley Park (by the netball courts). 
    Easy 40min run (aka - gossip run)
     
  • Thursday 31 May 5.40pm
    Meeting Point: helicopter pad in Hagley Park (by the netball courts). Easy 25mins with 6 x 100m strideouts*
    *The goal with the strideouts
    is to increase your speed while maintaining a quick foot turnover. Strideouts are a way of stretching out the legs and increasing the heartrate at the end of an easy session. Do these in the second half of your run.   

Both GROUPs

  • Saturday 2 June 7.30am
    15min run with the group
    (or you can do this on your own but make sure you get it in)
    Meeting Point: Centennial Park, Cnr Lyttelton and Rose Sts 
    Course Map: Click here

    Course Description:
  • Run along Rose Street to our cones, cross over Rose Street carefully and run up to Hoonhay Road. Turn Left. 
  • Run up Hoonhay Road all the way to Cashmere Road. Turn left. 
  • Continue past the shops on Cashmere Rd towards Princess Margaret Hospital. 
  • Follow the pathway that leads beside the river all the way up to Barrington St. Cross over Barrington St carefully and run through Ernlea Clark Reserve (following the path beside the river at all times). You will come out onto Ernlea Tce. 
  • Out and back course for everyone
  • Turnaround at 7.5mins
  • Coffee at Zeroes afterwards ;o)

Race Day: Sunday 3 June

  • We will be sending you a Race Day Newsletter the Thursday prior to your race which will give you some race day information and last minute tips!

education_header.jpg

With race day so close now is the time to think about what you need to plan during race week. Even for those of you who have done this before, it is good to review the below as a reminder. 

Beginning half of next week:     

  • It’s all about rest and quality fueling during the first half of next week. Aim to have early nights and eat lots of fresh foods. 
  • Try to avoid unnecessary stress. It’s all about keeping the good energy in. 
  • Just do what’s on the programme and no more. We know this can be hard so if you are tempted to do more remind yourself that it will be detrimental to your race day performance. 

Two days before the race:  

  • Now you start your nutrition plan. Go over your notes from the nutrition seminar and have everything in place and make it happen. 
  • Pack your bag for the race including warm gear, nutrition, hydration.
    *Make sure you are prepared for wet weather just in case, if a southerly comes through it can be freezing!
  • Have a good stretch and early nights. 

The day before the race: 

  • Focus on your nutrition plan and good rest. 
  • Check out the course map on the race website - become familiar with the course so you know what to expect. 
  • Sit down and think about your race. You may want to plan your splits and go over any other important information about your race.  

The aim of next week is to get yourself both physically and mentally ready to be your best at the start line on race morning. By incorporating this plan you are increasing the chances of having a day that you can be proud of and can remember forever.

Don't go changing! Resist making any changes to your nutrition plan or race plan at this late stage. Stick with what you have practiced and know what works for you. Any last minute changes may bring on some unwanted surprises!


Race Day Newsletter

We will be sending you a Race Day Newsletter the Thursday prior to the race, this will include information about Race Day and some final tips ;o)

What to do after RaceTeam Christchurch?

The next RaceTeam following is  RaceTeam Epic which begins 25 June and is a morning programme only. Find out more about RaceTeam Epic


'Stick to your programme and enjoy the taper..it will pay off on race day.'-  Sam Burgess

 
© Extra Mile Runners 2014-forever all rights reserved.
Site Design: Cloudyreason.com