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RaceTeam - Week 8

 

WEEK 8 Newsletter

The training peak is nearly behind us

We are getting to the peak in our training and we imagine that at this stage you are feeling fitter but you are probably feeling a bit tired as well. The good news is you only have a few weeks to go, trust us - all the hard work you have done will pay off when you come to face your Half Marathon. 

It's only 3 weeks to go, stick to the programme!!


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Christchurch
post race function

After the ASB Christchurch Half Marathon race we have arranged a post race function at:

The Carlton (upstairs function room)
1 Papanui Road click here
Time: 5.30pm - 7.00pm

We have reserved the upstairs bar just for our Extra Mile Runners team for drinks and a catch up..no need to RSVP, we look forward to seeing you there!


MORNING GROUP

EVENING GROUP

BOTH GROUPS

  • Saturday 18 May, 7.30am (back to 7.30am start time)
    Meeting Point: Corner of Swanns Road and Avonside Drive click here
    Map of Run: Click here

    Course Notes:

  • This is a 6.2km loop on the 2019 ASB Christchurch Half Marathon race course. 

  • Parts of this course are closed to traffic, but some parts are on open roads.

  • Parts of this course has uneven footpaths and surfaces, so please take care.

  • Keep an eye out for our cones as we are unable to use chalk on parts of this course. 

    1. Start on the Corner of Swanns Road and Avonside Drive. 

    2. Follow Avonside Drive (alongside the river on the Te Ara Ōtākaro Avon River Trail) until you get to Gloucester Street, follow our cones - and turn left into Gayhurst Road. 

    3. Cross over Gayhurst Road carefully, this is a really busy road - and we will lead you by our cones into Locksley Ave. You will now be on the other side of the river (river on your right).

    4. Follow Locksley Ave all the way to McBratneys Road. Please keep an eye out for our cones.

    5. When you turn onto McBratneys Road, please RUN ON THE FOOTPATH as the road is now open to traffic.

    6. Continue along McBratneys Road all the way until River Road. Continue straight. 

    7. Follow the river - you will come to a pedestrian only sign - continue straight where the road is now closed. Follow the river (River Road) all the way to Swanns Road. 

    8. At Swans Road, turn left back to the start point. This is 6.2km. 

Programme Notes:
12km: 2 complete laps. This will be slightly over 12km (actual distance approx 12.4km)
14km: Out and back to 800m marker then 2 complete laps
17km: Out and back to 2.3km marker then 2 complete laps

Click on image to enlarge


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With only weeks to go in the programme there are some big mistakes that we can make before race day. Here are some key points to stay focused on that will help you have the best performance come the race.  

 You have done enough: The closer we get to race day the more doubt we experience. This doubt can cause us to make decisions that will have a negative effect on our performance. Right now we are allowing our bodies to recover and build strength which will equal a good race, don’t add extra sessions in or catch up for ones that you have missed. You need to trust that you have done enough and just stick to the programme from here - but still come to all sessions, finish this off strong.

Stay away from extra cross-training exercise: Because your running is reducing at this point it can be tempting to think that you should add extra gym sessions or other types of exercise in. Doing this will hinder your taper and your race day performance.
If you desperately want to add extra exercise in, aim to do a stretch class, yoga or body balance class. This way you can tick your exercise box, help aid recovery and not damage your chance of a good performance. 

It’s time for great habits: When we are in our taper phase and the body is recovering we want to do everything we can to help it. Now is the time to make sure you are putting good nutrients into your machine ;o) It’s also time to catch up on some well needed rest, aim to get to bed earlier or allow yourself a longer sleep in a couple times a week if you can make it work. 

A big part of being a good athlete is knowing what to do when you aren’t training. This time is just as important as the time you have spent out on the footpaths. Remind yourself that your focus is on recovery and allow your body to build towards race day. By doing this you will increase your chance of having a race that you can be proud of.


Success can not come to be without facing adversity.


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RACETEAM Epic 2019 is getting ready!

Our next RaceTeam is training for the Extra Mile Runners Epic Half Marathon. This half marathon has been designed just for the Epic team and is a challenging hill course in Christchurch.

Epic takes your running to the next level, it is a strength based programmed designed to get you stronger over the winter months ready for your running events in the spring/summer.

RaceTeam Epic starts 24 June and is a morning programme only.

To find out more details about RaceTeam Epic including session times and locations:


2 Week Club10k registration leading into RaceTeam Epic 2019

After you have completed your half marathon at Christchurch we recommend you have 1 week of recovery, then - if you would like to join in with the Club10k team for 2 weeks in the lead up to RaceTeam Epic, we would love to see you and help you keep your training up as we head towards your winter challenge.

For all the details, please click on the button below:


  • Good luck for your longest run this coming Saturday. Be smart and run wisely. Remember to practice your nutrition for this run.

  • Become familiar with the race details including making sure you have registered: Click here

  • We are close team, stick to the programme and be great at consistency. 


'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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