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RaceTeam - Week 7

 

WEEK 7 Newsletter

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LONGEST RUN

We are heading into the chunky part of the programme with your longest run coming up. 

At this stage of the programme, recovery is so important as is consistency. Stick to the programme team, once your longest run is completed the programme has not finished. If you want to be at the best of your ability come the Half Marathon, be consistent. 

This is your last opportunity to have a race day practice including pre-race day planning. We give you some tips below for success so you can prepare as best you can for this run. 

We are getting so close...



Programme Note:

This week you have the last of your long Pace sessions - so Monday morning crew you have your final 6am start and we have our last 7am start for everyone on Saturday. 



MORNING GROUP

EVENING GROUP

BOTH GROUPS

  • Saturday 3 March 7.00am * Note early start time*
    Meeting Point: Hansen Park, Opawa. Entrance off Hawford Rd
     

    Course Maps: There are 2 sections to your run
    Section 1: Click here
    Section 2: Click here

    Course Description:
    All roads are open, please follow the road rules 100% and be responsible for your own safety at all times.
  • Section 1: Out and back to either:
    Beginner: 750metre marker (1.5km return)
    Intermediate: 1.75km marker (3.5km return)
    Advanced: 3.75km marker (7.5km return

  • Section 2: Main Course: (18.5km) (everyone does this full out and back section)

  1. Run around Hansen Park following the pathway anti-clockwise coming out to Ford Road.
  2. Turn left and run up Ford Road to Fifield Terrace - the river. Turn right.
  3. Follow Fifield Terrace all the way around (river on your left) crossing Ensors Road carefully to Wilsons/Waltham Road - crossover carefully, you are now on Eastern Terrace.
  4. Continue following the river, taking care crossing over Tennyson Street - to the footbridge at Malcolm Ave. Cross over where indicated by our cones and you will be on the other side of the river running in the opposite direction on Palatine Terrace.
  5. Continue along Palatine Terrace back towards Wilsons/Waltham Road intersection - cross over carefully again.
  6. Follow the river (you are now on Riverlaw Tce) back towards Hansen Park.
  7. Once you are on the opposite side of the river to Hansen Park, continue beside the river pathway that comes out onto Aynsley Terrace. Turn left and run up to Centaurus Road.
  8. Turn left. Run over the hill section taking you onto Port Hills Road. Continue running along Port Hills Road to Opawa Road. At Opawa Road, turnaround and reverse the course all the way back to Hansen Park.

Section 1: Out and Back Markers:
click on image to view

Section 2:
Main Course: click on image to view


Water Stations

There will be 2 x water stations on this course.
1. Waltham Road cross over
2. Riverlaw Terrace just before Ensors Road

Water will be provided at these stations, please carry any nutrition with you.

Water Station Locations: click on image to view


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To make the most of your longest run you want to have prepared well so you can use it as a practice day. Here are some key things to do in your preparation, during and after next Saturday's run.

  • Nutrition: After the Nutrition Seminar video you should have a plan in place around what you are going to do in the lead up to and during race day.  You want to practice everything that you will do in the lead up to and on race day.
  • Pacing: Before you start the run next weekend read over your race day plan. Use this Saturday's run as a chance to practice your strategy - when the run gets tough what will you do? Where will your head take you? 
  • Mind Strategy: Remember to practice your mind strategies in the run as well. By now you will know the bad habits that creep in as your body fatigues, learn to identify them early and practice using the question: 'What can I still control to make sure I get to the finish line as fast as possible'. How will you fight the battle in your head that is telling you to stop and walk? The mind can be trained too, make the most of this session to work on it. 

The long run is a great opportunity to learn some valuable lessons before the big day. Treat it seriously and you will have a much higher chance of being successful on race day. 


Here's a clip of Olympic champ Mo Farah talking about how he races.

 

  • Wanaka Post Race Function
    After the race we have arranged a post race function at Gin and Raspberry, 155 Ardmore Street, 5.30pm - 7.30pm. Just drinks and a catch up..we will be asking for RSVP's from next week so keep an eye out.
     
  • 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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