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Saturday Runners - This Weeks Run

THIS WEEK'S RUN:


 

 

 

After a wild night in Christchurch last Friday with hail, rain and wind, we woke up to a calm Saturday morning! The perfect conditions for a run. It was great to see so many Saturday Runners turn up when a lot of people would have stayed in bed! You were rewarded for your efforts to get to the session with the feeling of satisfaction as you started your weekend.

You never ever regret getting up and doing a run - well done.

This Saturday we are all at the same meeting point, but again there is an early start for those of you wanting to run longer.


THIS WEEK'S RUN: SATURDAY 20 October

We have 2 options for you this Saturday. A long run with a 7.00am start time or a free session for those of you wanting to do 5km or 10km at 7.30am.

Option 1: Long Run

Start Time: 7.00am*
Meeting Point: South Hagley Park (Deans Ave side) Click here
Course Map: Click here
Distance Options: 17.5km, 20km (Please only start early if you are doing these longer distances)

Safety Reminders:

  • Please run on footpath at all times, be mindful of others using the park and watch out for fast cyclists!

  • Cross over when we indicate with cones, and you must use the pedestrian crossings when required at all times.

  • Run no more that 2 abreast - be considerate of other runners and walkers.

  • Please be able to hear what is going on around you 

  • Your safety is your own responsibility

Course Map: Click on image to enlarge

Course Description:

  1. This is an 8.75km lap.
    Note: 20km runners have an “out and back” distance to start - see below under Programme Notes

  2. Start by running through the middle of the park towards the netball courts. At the end of the pathway turn left and run towards the hospital and up through the middle of the parks.

  3. Continue around South Hagley to the Riccarton Road intersection. 

  4. At the Riccarton Rd intersection, use the pedestrian lights to cross over into North Hagley Park and CONTINUE STRAIGHT. Run up to Kilmarnock St and use the pedestrian lights to cross over onto Kilmarnock St.

  5. Run up Kilmarnock St to Mona Vale Ave, turn RIGHT.

  6. Run up Mona Vale Ave, through Mona Vale, coming out onto Fendalton Rd. Turn RIGHT.

  7. Run up Fendalton Road to Harpur Ave and use the pedestrian lights to cross over into Little Hagley Park.  Run through Little Hagley Park to the Bealey Ave intersection, use the pedestrian lights to cross over onto Park Tce. 

  8. Stay on the footpath on Park Tce, run past Christs College and the Museum until you get to the bridge at the Antigua Boatsheds. 

  9. At the Antigua Bridge, run over this bridge and towards South Hagley Park. Use the pedestrian lights to cross over into South Hagley Park. Continue straight. 

  10. Run on the park pathway on Hagley Ave to the pathway beside the netball courts (the one you ran down at the start). Turn right and run up this same pathway to the start/finish.

    1. Programme Notes:
    17.5km: 2 x complete laps
    20km: Out and back to 1.25km marker (see map above) then 2 x laps


    2. Water Stations:
    There are 2 water stations on the course for the long distances.
    1. Little Hagley Park 2. At the start/finish which you will pass on your second lap.
    Water will be provided at these stations, please carry any nutrition you need with you.


Option 2: 5km or 10km (Free Session)

Our Get up to Five and Club10k teams have their final runs on this day, so our coaching team won’t be out on these courses, but we would love to see you if you want to come along and have a run with your running team - it’s a free session!

Start Time: 7.30am
Meeting Point:  South Hagley Park (Deans Ave side) Click here
Course Maps:
5km Course
10km Course

Safety Reminders in Hagley Park

  • Please run on footpath at all times, be mindful of others using the park and watch out for fast cyclists!

  • Run no more that 2 abreast

  • Please be able to hear what is going on around you, share the paths

  • Your safety is your own responsibility

5km Course

5km Course Description:

  • This is an out and back run to the 2.5km marker.

  • Run through the middle of the parks towards the Netball Courts.

  • At the end of the pathway turn left and run towards the hospital.

  • Continue around the park (running between the parks) towards Riccarton Rd intersection.

  • Follow the pathway and the2.5km marker is on Deans Ave. 

  • Turn around and reverse the course. 

10km Course

10km Course Description:

  • This is an out and back run to the 5km marker.

  • Run through the middle of the parks towards the Netball Courts.

  • At the end of the pathway turn left and run towards the hospital.

  • Continue around the park (running between the parks) towards Riccarton Rd intersection.

  • Follow the pathway around the perimeter of South Hagley Park towards Moorhouse Ave.

  • Continue around the perimeter pathway past the netball courts towards the hospital (again) and the 5km marker will be on Riccarton Ave side of the park on the pathway. 

  • Turn around and reverse the course.


Inspiration and education

Running cadence, we talk about it a lot as coaches - that magic number of 180 is the optimum number of steps we are taking per minute. Here is a great clip explaining a bit more about cadence - something all runners should be working on.


News

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Our last Get up to Five and Club10k programmes for 2018 start in 1 week!

EARLYBIRD CLOSES TONIGHT!

The start date is 22 October and earlybird runs out tonight! (11.59pm, Monday 15 October). To register for either team, you can do that via the button below:

We would love to see you join one of our 8 week programmes as we head towards summer!


Have a great week, see you soon!

The team at Extra Mile Runners. 

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