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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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post race function

Date: Saturday 17 November
Time: From 5.30pm - 7.30pm
Venue: Barmuda, 3 Searle Lane

RSVP's close Wednesday 14 November.
 
All the details about the function are here including how to RSVP:



MORNING GROUP

EVENING GROUP

BOTH GROUPS

  • Saturday 3 November 7.30am
    Meeting Point: McCormacks Bay Reserve
    Map of Run: Click here

    Course Description:
    All roads are open, please run on the footpath at all times and be aware ofyour surroundings. Stick to the road rules 100% team!

  • Starting at McCormacks Bay Reserve, cross over safely at the start.

  • Run around McCormacks Bay Road towards Ferrymead.

  • At Main Road - follow our cones to turn right and run up the course-way towards towards Beachville Road (Sumner direction).

  • Where our cones indicate - CROSS OVER Main Road CAREFULLY. Turn left then first right into Beachville Road. You will be directed by cones to run on the footpath on the waterside of Beachville Road.

  • Follow Beachville Road all the way around back onto Main Road, turn left and follow the water all the way out to Sumner.

  • Once in Sumner, via left towards Cave Rock and run along The Esplanade all the way to the end. TURN RIGHT.

  • Run along Heberden Ave, the 7km marker will be along this footpath.

  • Km Markers out: 1.5km*, 6km, 7km

    *RaceTeam Advanced (17km):
    Do and out and back around McCormacks Bay Road to 1.5km marker first, then head out to 7km marker on Sumner course.

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.


  • Good luck for your longest run this coming Saturday. Be smart and run wisely ;o). 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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