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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 15 October, 6.00am *Note early start time
    80 minute session
    Meeting Point: helicopter pad in Hagley Park (by the netball courts).
    Pace Session

  • Wednesday 17 October, 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 16 October, 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 18 October, 5.40pm
    80 minute session
    Meeting Point: helicopter pad in Hagley Park (by the netball courts).
    Pace Session

BOTH GROUPS

Saturday 20 October, 7.00am *Note early start time

Meeting Point: South Hagley Park (Deans Ave side) Click here
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. Please be aware of others using the park.

  • Start by running through the middle of the park towards the netball courts. At the end of the pathway turn left and run towards the hospital and up through the middle of the parks.

  • Continue around South Hagley to the Riccarton Road intersection. 

  • At the Riccarton Rd intersection, use the pedestrian lights to cross over into North Hagley Park and CONTINUE STRAIGHT. Run up to Kilmarnock St and use the pedestrian lights to cross over onto Kilmarnock St.

  • Run up Kilmarnock St to Mona Vale Ave, turn RIGHT.

  • Run up Mona Vale Ave, through Mona Vale, coming out onto Fendalton Rd. Turn RIGHT.

  • Run up Fendalton Road to Harpur Ave and use the pedestrian lights to cross over into Little Hagley Park.  Run through Little Hagley Park to the Bealey Ave intersection, use the pedestrian lights to cross over onto Park Tce. 

  • Stay on the footpath on Park Tce, run past Christs College and the Museum until you get to the bridge at the Antigua Boatsheds. 

  • At the Antigua Bridge, run over this bridge and towards South Hagley Park. Use the pedestrian lights to cross over into South Hagley Park. Continue straight.

  • Run on the park pathway on Hagley Ave to the pathway beside the netball courts (the one you ran down at the start). Turn right and run up this same pathway to the start/finish.

  • 1 lap = 8.75km

Programme Notes:
Beginner (17.5km): 2 x complete laps
Intermediate (20km): Out and back to 1.25km marker then 2 x laps
Advanced: (23km): Out and back to 2.75km marker then 2 x laps

Click on image to enlarge


Water Station

There will be 2 x water stations on the course:
1) In Little Hagley Park
2) At the Start/Finish turnaround point for your second lap.
Click here for map showing locations.

These water stations will provide water, 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 Queenstown 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


'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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