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RaceTeam - Week 2


WEEK 2 Newsletter


Week 1 started with a bang..your first track session and a 5km time trial, what an introduction! Below is the pace guide for your Pace and Saturday sessions, take a look at this table and it will give you a gauge on what your 5km, 10km and race paces are based on the time you did in your 5km time trial. 

This week is just about finding your feet, getting to know each other and figuring out how the sessions work.  As the week's progress you will get better and better and more conditioned..we are off to a good start! 

And they are off! The start of the Wanaka 2017 Half Marathon

Vdot Calculator

The VDOT calculator will give you an idea of your minute/km pace you should be running at in your Pace Sessions (refer to your programme). Remember that this isn't an exact science, if you have a GPS watch keep track of your min/km times and if you feel that these paces are too challenging or too easy use your breathing as a gauge.

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

Here are links to the free VDOT App which is a really easy tool to use on your phone for the same purpose - enter in your 5km time and the App will calculate your paces. You can use this app for any distance to work out your paces. 

Apple App
Android App

Technique Tips: TRACK SESSIONS

In the track sessions, there are a couple of things we need to think about:

The intensity gauge: As you are building your pace each want to still look at your paces on your watch, stop your watch after each set and try to improve on your average pace each time. 

Technique under intensity:
As we get tired, our form drops. So be mindful that when you start to get tired in these sessions think:
1. Posture (eyes up)
2. Chest lifted
3. Relaxed upper body
4. Cadence*

Using mental cues can help us be more efficient when things start to get a little tough. Remember, if you are new to intensity running then just take it easy in the first couple of weeks to figure this stuff out.

*Check out the Education section below for more on this...




Course Description: 

Remember: All roads are open, please stick to the road rules 100% and don't just follow the person in front! Your safety is your own responsibility.

  • Starting at McCormacks Bay Reserve, cross over safely at the start.
  • Run around McCormacks Bay Road towards Ferrymead. 
  • At Main Road - follow our cones to turn right and run up the course-way towards towards Beachville Road (Sumner direction). 
  • Where our cones indicate - CROSS OVER Main Road CAREFULLY. Turn left then first right into Beachville Road. You will be directed by cones to run on the footpath on the waterside of Beachville Road.
  • Follow Beachville Road all the way around back onto Main Road, turn left and follow the water all the way out to Sumner.
  • The furthest marker on this course is 6.5km

Programme Levels:

Beginner: 13km
Turn around at 6.5km marker

Intermediate and Advanced: 105mins
(after 20mins do 20mins @ race pace, then 20mins @ Plus 2 10km pace).
You run to "out and backs” to 6.5km marker based on your watches and time

Saturday Course Image: Click to enlarge



Jack Daniels is one of the world's top running coaches and thinkers. Over the years he as trained many of the world's best athletes who have achieved amazing results. 

There's a story where he and his wife went to watch the running events at the Olympics in 1984. While everyone in the crowd were entertained enough by the runners competing, Jack and his wife spent their time counting how often the top runners feet would hit the ground every minute.

This was a massive task but by the end of it they discovered a very interesting fact:
Just about all of the top runners had a turnover around of 180 foot falls a minute. 

This number of 180 is important for runners of all abilities. When we have this many foot falls a minute it encourages your body to move in a more efficient and safer way.

There's lots of detail that we could go into here but if you imagine your hips when they are running they are making a zig zag motion up and down, as runners, we want to limit this up and down motion as  much as possible as it causes more impact, which increases fatigue, and slows down forward momentum.  

Movement of hips - we want to aim to minimise this movement and aim for as little "up and down" motion as possible.

Movement of hips - we want to aim to minimise this movement and aim for as little "up and down" motion as possible.

When runners hit 180 foot falls they are naturally decreasing the up and down heights of their vertical displacement, this means they will be able to run faster with less energy.

So what does this mean for you? 

Ultimately we should all be aiming for 180 steps/min. Count how many steps you take right now, use your stopwatch and count the number of footfalls you make in 30 secs - then double it. Once you have your number you can identify if you need to increase or decrease your foot falls, most people will need to increase. 

At first, 180 may be a massive step up in turnover for you, if that's the case aim to improve it by around 5-10% for a couple weeks and then build from there. Ultimately all levels of runners should be aiming for that magical 180 steps per minute. 

What does 180 bpm sound like? 

Tip: It's pretty fast! Try downloading music with a slight increase you are aiming for and put on your ipod and practice running in time to this.

We work so hard to enjoy that one moment, that finish line feeling.  

  • On Time Starts
    We always start on time!  Please make sure you are at the sessions a few minutes early so you can "check in" for roll call and hear the session briefing. We don't wait!
  • Bra's for Ladies - Recommendation
    For us ladies, we know how important a good sports bra is and sometimes they can be hard to find! At the Wellington Introduction Seminar, one of our runners - De - talked about how important it is to have a good sports bra and has found a fantastic online store that can helpRich Lingerie
    She found them to be incredibly helpful - you can give them a call to ask any questions and then order online. 
  • Consistency is key team..get to the sessions. 

  • Well done in getting through the first week. You are doing great!

'Have a gear bag that stays in your car for those unexpected moments..vaseline, bandaids, warm clothes, a towel, emergency coffee a good girl guide/boy scout and always be prepared!.' - Jennifer Stonely

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