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RaceTeam - Week 3

 

WEEK 3 Newsletter

CONSISTENCY IS KEY

We are just about into Week 3 of the programme, you have found your feet, you are getting used to the track sessions and are finding your way with the Pace Session.

By now you will be finding your flow within the programme so it's a good time to remind yourself that we need to look after ourselves post training with good stretching, hydration and nutrition. All this stuff helps you perform at a higher level.

The other thing we want to stress is how important consistency is with this programme. It progresses each week and consistency is something that we can control - try your best to tick each session off, you will thank yourself on race day!   

Pre race catch ups, Wanaka 2017

Pre race catch ups, Wanaka 2017



MORNING GROUP

EVENING GROUP

BOTH GROUPS

Session Description and Safety
You will be running up the second half of Harry Ell Walkway which leads up to Summit Road: 

  1. Watch your footing as the surface is uneven on this track.
  2. Please make sure you can hear what is going on around you at all times.
  3. Please keep left and you must be able to hear what is going on around you at all times as cars and cyclists go fast along Summit road. 
  4. Please run no more than 2 abreast at any time. 
  • Run down Victoria Park Road to where the road forks off to Harry Ell Walkway (at the half way point of Harry Ell).
  • Via left and join onto Harry Ell Track. 
  • Follow the Harry Ell Track to the top and turn left following Summit Road to your turnaround time.
  • Continue along Summit Road until your half way turnaround time. This is an out and back run, turn around at a couple of minutes past your half way time and return back to the start/finish point. 

Saturday Course: Click on image to enlarge


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Fuelling our body post long runs

In this week’s education we are covering what nutrition you should be putting into your bodies after the longer runs. This is an important part of your training as what you do post run will have an effect on how your body will recover and it’s performance over the following days. 

You want to refuel fast after a long run. Your body is very receptive to absorbing carbohydrates back into the muscles within 30mins of a long run. 

How much carbohydrate should you put into your bodies?
Ideally you want to get just a little bit less than your body weight in grams. For example: If you weigh 80kg you would aim to get around 75 grams of carbohydrate in. 

What carbohydrates should you be eating?
In this post run 30min block you are going for simple carbs, these are the more sweet based carbs like energy bars and sports drinks. 

You also want to get some protein in as this helps with the muscle repair process. There are some carb/protein drinks on the market that would be a good one-stop answer for the post run nutrition - or a banana smoothie. 

Within an hour of eating your post run snack you want eat a full meal. Aim for 4:1 carb-to-protein ratio here. Now you want the carbs to be complex carbs like rice, starchy vegetables (like potatoes). Mix this up with some lean meat and veges and you’ll be well on the way to being ready for your next session. 

And don't forget to re-hydrate with water!

There’s a lot more to running a half marathon than just pounding the pavement. Become great at planning nutrition around your key sessions so that you can refuel and start the repair process as soon as possible. This will increase the chance that you’re body will be in it’s best condition for your next run.

Race Day Nutrition

This week, we will be sending you an email with a video around race nutrition so keep an eye out in your Inbox!


Yoga for Runners. Many of you have seen these videos before - but if you haven't tried them, give them a go! 

We all know that we need to stretch and keep our body flexible when we run to avoid injury, this is a great yoga sequence designed specifially for runners targeting hips, hamstrings and glutes - often tight and troublesome areas for runners. 


  • As we talked about in the video introduction seminar it's really important that you get to the physio asap if you have soreness that you feel is serious. 

  • It is early days in the programme - we have a wee way to go, so listen to your body. 

  • Blister Free?
    Clare has give us a great recommendation for socks that guarantee no blisters!
    Wrightsock are the biz when it comes to socks to look after your feet and ensure no blisters interrupt your training - blisters can be very nasty! And the best news is - it is a New-Zealand based, owned and operated company ;o)
    Check out their website for more info: Click here

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'One word - stretch". - Sarah Jamieson

 
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