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RaceTeam - Week 10

 

WEEK 10 Newsletter

Queenstown Half marathon

Next Saturday you are going to line up at the start line of the Queenstown 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.

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POST RACE FUNCTION

Date: Saturday 17 November
Time: 5.30pm - 7.30pm
Venue: Barmuda, 3 Searle Lane

RSVP's close Wednesday 14 November
All the details about the function are here including how to RSVP:



MORNING GROUP

  • Monday 12 November 6.10am
    Meeting Point: helicopter pad in Hagley Park (by the netball courts).
    Easy 40min (aka - gossip run)

  • Wednesday 14 November 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 13 November 5.40pm
    Point: helicopter pad in Hagley Park (by the netball courts).
    Easy 40min run (aka - gossip run)

  • Thursday 15 November 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.

Race Day: Satruday 17 November

  • 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!


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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 Queenstown?

The next RaceTeam following is RaceTeam Wanaka 2019 which begins 28 January 2019


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


 
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