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RaceTeam - Week 9


WEEK 9 Newsletter

We are getting close!

Throughout the years of RaceTeam we have found that once people have finished their longest run, many think the hard work is done and they lose focus.

It's important to remember that you still need to stay focused and to keep ticking those sessions off, while the KM load is decreasing it doesn't mean that the last 2 weeks are less important for your race.

 RaceTeam Wanaka 2016



Date: Sunday 3 June
Time:  5.30pm -7.30pm
Venue: Upstairs Function Bar
The Cartlon

RSVP's close Wednesday 30 May
All the details about the function are here including how to RSVP:


As runners we are pretty strong mentally; we run in the rain, we get up in the dark to train and at the end of the day when we are tired we still get our sessions done.

Prior to a race our brain can start to play tricks on us and we may start to feel very nervous and doubt can creep in. 

So what is this all about and how can we cope with pre-race jitters and anxiety?

Michelle sent through this very interesting article on the obstacles that we face leading into a race (and also post race) and techniques we can use to help get through these as best we can. 




Course Description:
All roads are open, please run on the footpath at all times and abide by the pedestrian road rules 100%. Your safety is your own responsibility.

  • Run along pathway behind the tennis court to Memorial Ave. Turn left
  • Run up Memorial Ave to Roydvale Ave, cross over using pedestrian crossing.
    Turn left and run up Roydvale Ave to Avonhead Rd. Turn right.
  • Cross over where indicated and then take first left into Hawthornden Road.
    * Opposite Avonhead Park you will see our cones, indicating to cross over*
  • Cross over Hawthornden Road carefully and take the first right into Kedleston Drive.
  • Follow Kedleston Drive all the way around which will bring you out onto Apsley Drive - TURN RIGHT. 
  • Follow Apsley Drive to Woodbury street roundabout. Cross over where indicated and run up to Withells Road - TURN LEFT.
  • Run up Withells Road all the way towards Burnside Park.
  • At Avonhead Road T intersection, turn right and follow Avonhead Road to Merrin Street. TURN RIGHT. The 7km marker will be on Merrin Street.
  • Out and back course for all
  • KM markers out: 6km, 7km

Course Map: Click on image to enlarge



The hardest part of this stage in the programme is the mental challenge of doing less training in your tapering period.

We want to share with you some words of wisdom from one of the world's most legendary endurance athletes, 6 times Ironman World Champ Mark Allen: 

'By race day you should be so bored with sitting around that you are bursting at the seams to get out there and be with the other people racing! The final touches to any training programme come during the taper. This is the period leading up to a key race when you allow your body to absorb all of the hard work you did during your base building and your speed phases. Doing the right kind of taper is an art unto itself.

A taper is tricky because of what is happening internally when our bodies try to recover. When athletes start to give themselves rest, the system in the body that responds to stress (which is the system that allows you to get up for big workouts) starts to shut down. It is like working on the engine of your car. You cannot have the engine running at the same time that you are giving it an overhaul. You have to shut the engine off.

The same is true for our bodies. You have to shut the "engine" off for it to recover and charge up in the way that it needs to be ready for the big race. And when you do this, you will probably feel like you are out of energy, sluggish, and getting out of shape. THIS IS NORMAL.

Give yourself the luxury of this less-than-stellar feeling. It is just a signal that your body is repairing itself and getting ready for a big effort in a few weeks. We do this naturally each night when we sleep. We get a mini-taper. You sleep and you recover. You are not working out when you are sleeping.

But during the taper, a lot of the recovery is going to happen in the day when you are used to working out. This will require a readjustment of mindset. Allow yourself to feel lousy, out of energy, and sluggish. This is what a taper is for. Resist the temptation to go out and test your fitness just to make sure you are not losing it. As best as you can stick to the planned reduction in volume and overall intensity. This is the toughest part of a taper - the rest.'

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Pure Nutrition Bundles

The team at Pure Nutrition have put together these nutrition bundles for you guys - this is the same product that has been on the long run courses over the last few weeks and include a variety of gels and electrolyte hydration packs.

Click on the links below to view and you can purchase directly via these pages too:

Getting Started Bundle: Click Here 
Half Marathon Bundle: Click here

The Marathon Des Sables is a race that covers 250km over 7 days split into 6 amazing stages. If you are looking to do something crazy this is the race for you ;-) 

  • Don't forget to RSVP to the Post Race Function.  All the details are at the top of this newsletter.
  • Now is a good time to make sure you have all your gear for the race; nutrition, warm clothes/wet weather clothes..write a list and check it twice!


RaceTeam Epic

The next RaceTeam is RaceTeam Epic starting Monday 25 June, it is a morning programme only and we are training or the Extra Mile Runners Epic Half Marathon - a challenging hill-based course designed just for this team ;o)

'Stick to your programme and enjoy the will pay off on race day.'-  Sam Burgess

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