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RaceTeam - Week 6

 

WEEK 6 Newsletter

HALF WAY!

We have to say that we are impressed with how you are handling the Track and Pace sessions, they are tough and have been designed to push you both physically and mentally - you really are all doing well in these sessions.

We are just about to hit half way in the programme. Focus on one session at a time and get to the group sessions - every session will count when you are standing at the start line.

This week you have your second 5km Time Trial and another early start on Monday morning (for the morning crew) and a 7.00am start on Saturday for everyone.  Please check out the session details below so you turn up at the right time!



MORNING GROUP

  • Monday 30 April 6.00am *Note early start time
    80 minute session
    Meeting Point: helicopter pad in Hagley Park (by the netball courts).
    Pace Session
  • Wednesday 2 May 6.10am
    Meeting Point: helicopter pad in Hagley Park (by the netball courts).
    5km Time Trial - same course as Week 1 (out and back to 1.25km, you do 2 x laps). After this time trial you can readjust your pace times if required.

EVENING GROUP

  • Tuesday 1 May 5.40pm
    Meeting Point: helicopter pad in Hagley Park (by the netball courts). 
    5km Time Trial - same course as Week 1 (out and back to 1.25km, you do 2 x laps). After this time trial you can readjust your pace times if required.

  • Thursday 3 May 5.40pm
    80 minute session
    Meeting Point: helicopter pad in Hagley Park (by the netball courts).
    Pace Session

BOTH GROUPS

  • Saturday 5 May 7.00am *Note early start time
    Meeting Point: Opp. Zeroes, 81 Cashmere Road

    Course Map: Click here
    Course Description:
    All roads are open, please always run on the footpath and take care at busy road crossings, your safety is your own responsibility. 

  • This is an out and back course for all runners
  • From the start point, run towards Barrington Street, cross over carefully.
  • Run through Ernlea Clark Reserve (following the pathway beside the river) coming out onto Ernlea Tce. Run up to Colombo Street. 
  • Cross over carefully and run down Hunter Tce (the street that follows the river behind the library). 
  • Continue following the river river on your left) all the way around Hunter Tce and Sloan Tce coming out onto Centaurus Road. TURN LEFT. 
  • Run along Centaurus Road until the bridge (first street on your left).  Turn left then take first left into Waimea Terrace. You are now running on the opposite side of the river - river is on your left.
  • Continue along the river all the way back to Colombo Street - cross over carefully. Run down Ashgrove Terrace crossing over Barrington Street carefully. 
  • Continue along Ashgrove Terrace until the small footbridge (past the start/finish point which will be on the opposite side of the river). 
  • Cross over the footbridge, turn left and run back to the start. 
  • This complete lap is 7km. KM markers out: 1.75km*, 7km
  • OUT AND BACK course so please reverse the course when you get back to the start/finish. 

Programme Notes:
17.5km (Beg): *Do and out and back to the 1.75km marker first (3.5km) then out and back to 7km marker.
90mins (Int, Adv): Do and out and back to 7km marker (14km). If you have time left on your watches, do an out and back based on the time you have left to make up the time left. 

Click on image to enlarge


Water Station

There will be 1 x water station on the course just by the start/finish point. This will be at approx 7km and 14km of your run.  This water stations will have water only, please carry any nutrition with you. 


education_header.jpg

Reflection and goal setting

First of all, make sure you spend a bit of time this week reflecting on what you  have achieved so far. You have experienced some tough challenges over the last 5 weeks and everyone in the crew has shown amazing character. Keep up the good work. 

In the nutrition and race day planning seminar we covered nutrition and race strategy. Now is the time to start practicing this stuff. 

Rest Stratagies

In last week's newsletter we talked about good recovery strategies around nutrition and body - we want to now remind you about using good rest strategies. You are half way through the programme and your bodies have been working hard. 

We all lead busy lives, but try to get to bed on time, if you know you need 8 hours of sleep a night - then do everything you can to make that happen, other tips:

  • Don't play with your phone once in bed
  • Try to limit bright lights/devices with backlit surfaces when you are in bed
  • Have a calming hot drink before you hit the sack
  • Limit caffeine after a certain time of day if you know that can keep you awake
  • Sneak in a 15-20min nap over the weekend if you can
  • Have a relaxing bath if you are feeling anxious or have muscle soreness
  • Ask your partner or shout yourself a massage to help you relax..you deserve it!

All of these little things can help your body recover as the programme progresses from here. 


Mind Games for the Long Runs
We all know that our minds can make it tough for us when we face running challenges, in this article below there are some really good tips to help overcome the "head stuff" that comes with our long runs coming up. 

If you know that your "head" gets in the way sometimes, maybe write these on your arm before your long runs so you can remind yourself of areas to focus on when the going gets tougher. 


  • We have arranged a social function after the Christchurch race, all the details will be in the Week 8 newsletter. 
     
  • Have you registered for the race?
    Make sure you have registered if not! Click here 
  • Head Lamps: It is dark now at both morning and evening sessions so we recommend you wear a headlamp at the sessions now to prevent any trips/falls - you have come this far, we would hate it if you had a freak fall and couldn't complete the programme!

  • 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 given Extra Mile Runners - who will be doing a programme with us and 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)


'Keep coming to the sessions even if you need to take it easy because you have had a busy day and are tired'-  Ange Soper

 
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