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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. 

The start of the Wanaka Half Marathon, not sure about the athlete:port-a-loo ratio!

The start of the Wanaka Half Marathon, not sure about the athlete:port-a-loo ratio!



Both Groups

  • Saturday 17 February
    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 (following path beside the river) coming out onto Ernlea Tce.
  • Run up Ernlea Tce 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 back towards Colombo Street. 
  • 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 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!

    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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