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RaceTeam - Week 5


WEEK 5 Newsletter


Week 5 has a longer session on the Monday morning and Thursday evening Pace  Session. The Monday morning crew has an early start and we have a 7am start on Saturday for everyone.  Please make sure you check out the session details below.

On Saturday we have our first long run, break the course down into small chunks and use this run to practice your race nutrition. 




Both Groups

  • Saturday 14 October
    Start Time: 7.00am *Note early start time
    Meeting Point: Opposite Zeroes Cafe, 81 Cashmere Road: Click here
             Course Map: Click here  

Session Description: 

  • This is a 7km course.
  • Starting opposite Zeroes Cafe, Run towards Barrington Street and cross over carefully. 
  • Run through Ernlea Clark Reserve coming out onto Ernlea Tce.
  • Run up Ernlea The to Colombo Street and turn left - cross over Colombo St where we have indicated with cones. 
  • Run down Hunter Terrace (river is on your left) all the way coming out onto Centaurus Road. Turn left. 
  • Take first left, crossing over the river into Waimea Terrace. Turn left. You are now running on the opposite side of the river. 
  • Follow the river all the way around, cross back over Colombo St, Barrington St and you will run past the start/finish on the opposite side of the river.
  • Continue along Ashgrove Terrace to the little footbridge opposite Princess Margaret Hospital. Cross over this bridge, turn left and run back to the finish.
  • KM Markers out: 500m,  1km, 3km

Programme Levels

Beginners (15km) Do out and back to 500m marker then 2 complete laps
Intermediate (20km) Do out and back to 3km marker, then 2 complete laps
Advanced (23 km) Do out and back to 1km marker then 3 complete laps

Saturday's Course: Click on image to enlarge

Water Station
There will be 1 x Water Station just past the start/finish area.
Water will be provided at this station. Please carry any race nutrition you need with you.


Recovery Strategies

We are now heading in to the part of the programme where we are running longer. These endurance runs are an important part of the programme as they condition the body but unfortunately long runs do increase the risk of injury.

We need good recovery strategies for our long runs. In the Race Nutrition and Race Day Planning seminar seminar we talked about post run nutrition which is extremely important, along with good nutrition here are some tips for good recovery strategies to help your body recover quicker so you can prepare your body as best you can for your next session. 

1. Ice Bath
One of the best ways to aid recovery is a cold bath. Cryotherapy ("cold therapy") constricts blood vessels and decreases metabolic activity, which reduces swelling and tissue breakdown. Once you are out of the cold water the underlying tissues warm up causing a return to faster blood flow. Basically, a cold bath will suppress inflammation. It also helps to flush out harmful metabolic debris out of your muscles.

How to do it effectively: 

  1. Run a bath with normal cold water up to waist height, the water needs to cover all the skin on your legs. You can add ice but it will be effective without it.  
  2. Now get in, this is the hard part. You will find that your upper body will get cold so wear a jacket or put a couple towels over yourself to help keep warm. Have a hot drink handy as well. 
  3. Research says that you want to say in the bath for anywhere from 10-20mins. We recommend that you aim for 15mins. 
  4. Once you have done the 15 minutes get out and put some warm clothes on. It's also a good time to have a light stretch and if you have compression gear put that on as it will also help aid recovery. 
  5.  If you don't have a bath- hose your legs down with cold water or jump in the shower and have it on full cold and keep your legs under. If you have a detachable shower head - use that to hose the legs down. Or you can also use icepacks. 
  6. Another quick tip: Give yourself something to do in the 15mins, like playing games on your phone or reading a mag. It will help the time fly ;o)

We know that isn't the most comfortable experience but try it once and you'll be hooked. It really is the best thing you can do for recovery. Trust us ;o)

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2. Legs up the Wall
Lying on your back with your legs extended up the wall has several benefits and helps aid recovery in the following ways:
a) Gently stretches your hamstrings
b) Circulation: As your legs are higher than your heart, gravity can help the circulation of both blood and lymphatic fluid move back towards the upper body which helps rebalance after a long time on your feet. 

3. Get some protein in!
After your long runs have a protein snack at the ready - this helps your muscles rebuild. Examples of high protein food are: Protein shakes, chocolate milk, cottage cheese, almonds, eggs, peanut butter. low fat yoghurt. 

4. Re-hydrate
Your fluid stores will be depleted after our long runs so make sure you rehydrate with water for the following 24 hours post run. 

3. Rest and Reflect
Your body is going to be put under stress in these long runs. Whilst it is making you stronger, you will feel fatigued. Rest is key but also reflecting on your performance is important. Congratulate yourself after each of these intense should be proud of yourself. 

The Vertical Kilometre, Dolomites Italy. This is a leg buster - but great views at the top!

  • Runners Tummy: one of the curses for runners. Click here for information on this annoying condition and a couple of tips that may help.

'Use mental cues for your hill technique - think "run tall, drive with the hips" when heading up the hill and "lean into it" on the downhill' - Coach Bevan

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