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RaceTeam - Week 5

 

WEEK 5 Newsletter

THE LONG RUNS ARE HERE

Week 5 introduces the longer pace sessions on Monday morning and Thursday evening. A couple of timing changes to note for the next 3 weeks:

  • Monday morning team start at 6.00am in Weeks 5, 6 & 7

  • Saturday morning's have 7am starts in Weeks 5, 6 & 7

  • Check out your programmes to see what your sessions involve

Your Week 5 Saturday session has our first long run, break the course down into small chunks and use this run to practice your race nutrition. 

Heading to the start line of the Wanaka Half Marathon 2018

Heading to the start line of the Wanaka Half Marathon 2018



MORNING GROUP

EVENING GROUP

Both Groups

Saturday 2 March 7.00am * Note early start time*
Meeting Point: Opposite Zeroes Cafe, 81 Cashmere Rd
Course Map: Click here (this is a 6km course).

Course Description:
All roads are open, please follow the road rules 100% and be responsible for your own safety at all times.

  1. This is a 6km course. Starting opposite Zeroes Cafe.

  2. Run towards Princess Margaret Hospital. Continue along past the Cashmere Road shops until Hoonhay Road. Turn Right.

  3. Run up Hoonhay Road to Rose Street, Turn Right.

  4. Run up Rose St to Barrington St. Turn Right.

  5. Cross over Barrington Street at the pedestrian crossing, continue along Barrington St (towards the hills). At Ashgrove Terrace, turn left and follow the river to Colombo St. DO NOT CROSS OVER.

  6. Follow our cones and directions to Ernlea Terrace which leads to Ernlea Clark Reserve.

  7. Run through Ernlea Clark Reserve (following the riverside pathway all the way)  coming out onto Barrington Street. Cross over carefully and follow the riverside pathway back to the start/finish area.

  8. 1 x Lap = 6km

Programme Notes:
15km: Out and back to 1.5km marker, then 2 complete laps
18km: 3 complete laps
20km: Out and back to 1km marker, then 3 complete laps

Course Map: Click to Enlarge


Water Station
There will be 1 x water station on this course at the start/finish area. Water will be provided at this station. If you have drink bottles you can also leave them here. Please carry any nutrition you need with you. 


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Recovery Strategies

We are 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 video 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. Hydrate as soon after your run as possible (15mins or so) with water and continue to do so 24 hours after a long run.

  2. Eat a small meal with protein (protein aids muscle repair):
    Protein shakes, chocolate milk, cottage cheese, almonds, eggs, peanut butter. low fat yoghurt.

  3. Stretch major muscle groups and anything that is sore or tight. Roll out any nagging injuries or problem areas and lying on your back with your legs extended up a 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.

  4. Eat a decent sized, healthy meal

  5. Take an Epsom salt bath:
    Combine 4 cups Epsom salt with 1 cup baking soda and relax in the hot water for 10-15 minutes. After the bath, dry off and roll out your muscles with a roller and get in a good stretching session. Not only with this help remove excess toxins from the muscles, the stretching before bed will ensure that you wake up feeling ready to go for your next run. Furthermore, the relaxing bath and the Epsom salts will help you sleep.

  6. Get plenty of sleep!

    Finally...
    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 sessions..you should be proud of yourself.

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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.

  • Practice, practice, practice your nutrition on these long runs, figuring out what works best for you is invaluable to ensure you have the right energy at the right time on your run.

  • Some of you have been asking about the next RaceTeam. Our next team starts 25 March and will be training for the Christchurch Half Marathon. We will be giving you a 7 week registration option if you want to continue training with the team after your Wanaka race. You will have a week off after Wanaka and join in with RaceTeam Christchurch in Week 4. All the details will be in next week’s newsletter.


'Use mental cues for your long runs - break the course down into sections and approach each section with good technique in mind’. Coach Bevan


 
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