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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 16 March 7.00am * Note early start time
    Due to the horrific events at Hagley Park we have changed the location of this session.


    New Details: This is the same course as last week
    Meeting Point: Hansen Park, entrance off Hawford Road click here
    Course Map: Click here

    There are 2 sections to your run: (refer Programme Notes below)

  • Run around Hansen Park following the pathway anti-clockwise coming out to Ford Road.

  • Turn left and run up Ford Road to Fifield Terrace - the river is straight ahead. Turn right.

  • Follow Fifield Terrace all the way around (river on your left) crossing Ensors Road carefully. Continue beside the river, crossing over to Wilsons/Waltham Road carefully, you are now on Eastern Terrace.

  • 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.

  • Continue along Palatine Terrace back towards Wilsons/Waltham Road intersection - cross over carefully again.

  • Follow the river (you are now on Riverlaw Tce) back towards Hansen Park. 

  • At the footbridge next to Hansen Park, cross over back into Hanson Park - that is 1 lap. 

  • 1 lap = 7.5km. KM Markers out: 250m, 1.75km, 2.5km

Programme Notes:
Beginner (20km):
Section 1: Out and back to 2.5km marker
Section 2: 2 complete laps of Main Course

Intermediate (23km):
Section 1: Out and back to 250m marker
Section 2: 3 complete laps of Main Course

Advanced (26km):
Section 1: Out and back to 1.75km marker
Section 2: 3 complete laps of Main Course


Water Stations

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There will be 2 x water stations on this course, see course map for these locations (same locations as last week)
1. At the small footbridge at the end of the laps
2. At Beckenham Park

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


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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. 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.

 

RACETEAM CHRISTCHURCH

Our next RaceTeam is training for the Christchurch Half Marathon on 2 June. RaceTeam starts 25 March (in Week 9 of your programme). If you want to continue with RaceTeam after your Wanaka race there is a 7 week registration option for you.

You will have the week after Wanaka as recovery and then join in with RaceTeam Christchurch in Week 4 (week beginning 15 April). We would love to see you back!

To find out more detail and to register click in the button below:

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Wanaka Post Race Function

After the Wanaka Half Marathon race we have arranged a post race function at:
Gin and Raspberry
155 Ardmore Street (upstairs)
Time: 5.30pm - 7.00pm.

Just drinks and a catch up..we will be asking for RSVP's from next week so keep an eye out.

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'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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