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RaceTeam - Week 5


WEEK 5 Newsletter


Week 5 has a longer pace session on the Monday morning and Thursday evening.
The Monday morning crew has an early start (6.00am) 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: 
Redcliffs Park, Beachville Road
Course Maps: Section 1: Click here Section 2: Click here 

Session Description: 
There are 2 sections to your run. 

Beginner 15km:
Section 1:  Out and back to 2.5km marker to start (McCormacks Bay direction)
Section 2: Out and back to 5km marker on main course.

Intermediate 18km:
Section 1: Out and back to 4km marker to start (McCormacks Bay direction)
Section 2: Out and back to 5km marker on main course

Advanced 23km:
Section 1: Out an back to 1.5km marker (McCormacks Bay direction)
Section 2: Out and back to 5km marker on main course x 2 laps

Section 1 Briefing: 

  • We will cross over the road so we are running waterside, start your watches once we are on the other side. 
  • Run around Beachville Road to Main Road.
  • At Main Road we TURN RIGHT and run up Main Road and onto the Causeway (run along waterside pathway).
  • Once you get to your turnaround marker, reverse that course back to Redcliffs Park - then take off on Section 2. 

Section 2 Briefing:

  • Once back at the start, turnaround and take the same course around Beachville Road back onto Main Road.
  • Once back onto Main Road,  TURN LEFT and follow the water all the way out towards Sumner.
  • Once you get to Sumner, follow the Esplanade (seaside) towards Cave Rock and then follow the pathway all the way to the end.
  • At  the end of the Esplanade turn right and run up to Nayland Street, turn right. The 5km marker will be just before Menzies Street.
  •  This is an out and back run. 
  • KM markers out:
    Section 1: 1.5km, 2.5km, 4km
    Section 2: 5km

Section 1

Section 2

Water Station
There will be 1 x Water Station in Sumner - just past the Surf Life Saving Club. Water will be provided at this station. Please carry any 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!

  • Queenstown Marathon, Half Marathon and 10km 2018
    This fantastic event is on 17 November 2018 and RaceTeam will be training for this race again this year, RaceTeam will start week beginning 10 September. 

    The Queenstown events team have give our Extra Mile Runners, who will be doing a programme, training for this race (Raceteam or Club10k) a 20% discount off the race registration. This discount is available now and is just for Extra Mile Runners. 

    If you are planning on doing the Queenstown race (full marathon, half marathon or 10km), on check out use the coupon code: ELITERUNNERS18 to receive the 20% discount ;o)

  • 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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