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RaceTeam - Week 10

 

WEEK 10 Newsletter

Wanaka Half marathon

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

The Wanaka 2018 RaceTeam crew (post race high!!)

The Wanaka 2018 RaceTeam crew (post race high!!)


POST RACE FUNCTION

Date: Saturday 6 April
Time: 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 1 April 6.10am
    Meeting Point: helicopter pad in Hagley Park (by the netball courts).
    Easy 40min (aka - gossip run)

  • Wednesday 3 April 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 heart rate at the end of an easy session. Do these in the second half of your run.

EVENING GROUP

  • Tuesday 2 April 5.40pm
    Point: helicopter pad in Hagley Park (by the netball courts).
    Easy 40min run (aka - gossip run)

  • Thursday 4 April 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 heart rate at the end of an easy session. Do these in the second half of your run.

Race Day: Saturday 6 April

  • 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!

Become familiar with the event information

Make sure you know the deal with transport, registration, bag drop and race rules.
It’s your job to become familiar with all this stuff so you are as prepared as you can be for race day:


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 Wanaka?

You recover ;o) If you would like to join back with Extra Mile Runners for 3 weeks with Club10k as we head towards Christmas, you can register here:

RaceTeam Christchurch 2019:

Our next RaceTeam is training for the Christchurch Half Marathon on 2 June. RaceTeam started on 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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'Stick to your programme and enjoy the taper..it will pay off on race day.'- Sam Burgess


 
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