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RaceTeam - Week 7

 

WEEK 7 Newsletter

LONGEST RUN

We are heading into the chunky part of the programme with your longest run coming up so 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 12 May 7.00am * Note early start time*
    Meeting Point: Hagley Park, Deans Ave Side
    Course Map: Click here

    Course Description:
    All roads are open, please follow the road rules 100% and be responsible for your own safety at all times.

  1. Start by running towards Moorhouse Avenue around the perimeter of Sth Hagley Park (anticlockwise). Continue around the park and run up through the middle of the parks.
  2. At Riccarton Road - use the pedestrian lights to cross over into North Hagley Park and TURN RIGHT - running back through the middle of the parks towards the hospital. 
  3. Turn left at the bridge just before Antigua Boatsheds and run over the bridge onto Park Terrace. You will run past the Museum and Christ College. 
  4. Continue along Park Terrace (stay on the footpath - don’t go into North Hagley park) until you get to Bealey Ave/Harper Ave crossing. Use the pedestrian lights to cross over into Little Hagley Park. 
  5. Run through Little Hagley Park all the way up to Fendalton Road. Use pedestrian lights to cross over so you are running down Fendalton Road on the LEFT hand side. 
  6. At Mona Vale, turn left and run through Mona Vale coming out onto Mona Vale Ave. Follow Mona Vale Ave up to Kilmarnock St TURN RIGHT then first right into Matia Street. You will then follow the pathway that runs beside the railway tracks. 
  7. Follow the pathway all the way along until you get to Fendalton Road, TURN LEFT.  Run up to Straven Road, turn LEFT. The 10km marker will be just around the corner. 
  8. Out and back run for all. 

RaceTeam: 10km out and back course
20km: out and back to 10km marker
22km: out and back to 1km marker then out and back to 10km marker
26km: out and back to 3km marker then out and back to 10km marker

Click on image to enlarge


Water Stations

There will be 2 x water stations on this course (see above map for locations)
1. At approx 4km
2. At approx 6.5km
Water will be provided at these stations and Pure Nutrition Electrolyte drink. 
Please carry any nutrition with you.


education_header.jpg

To make the most of your longest run you want to have prepared well so you can use it as a practice day. We will be sending you out a video in Week 7 which goes over Race Day Planning for this race so keep an eye out for that.

Here are some key things to do in your preparation, during and after next Saturday's run.

  • Nutrition: After the Nutrition 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.

 

  • Post Race Function
    After the race we have arranged a post race function at:
    The Carlton Eatery and Bar (upstairs in the private function bar)
    1 Papanui Road
    Time: 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 
     

RaceTeamEpic.jpg

what next? Epic is coming....

Our next RaceTeam is for RaceTeam Epic starting 25 June.

RaceTeam Epic is our hill-based half marathon programme training for the Extra Mile Runners Epic Half Marathon, a race we have designed especially for this group. It is a challenging programme - but you will love it!


'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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